The Summer Shape Up 2019 is in full swing in the Rushe Fitness gym here in Letterkenny.
We have loads of members who are taking their goals seriously this summer and we will help them to reach those goals in the easiest way possible.
Too often the information that people get about dieting and weight loss is either too complicated or completely restrictive and doesn’t allow for life to happen.
Diets like these only have 2 ways of ending up;
- They are too difficult to follow, and the person stops after 2-3 weeks.
- The person may manage to complete the diet, but they have learned nothing along the way and will go straight back to their old habits after they finish and will regain all the weight they have lost.
So, both are pointless and only give the impression that dieting and weight loss is a restrictive and complicated process.
But it isn’t!
The information we provide to our Rushe Fitness members is easy to follow and is very effective for setting up good habits that will help them to achieve their goals without having to alienate themselves from their family and friends and without having to restrict everything they enjoy eating.
I have given the tips below many times, but the basics of what works never changes and if you have seen our member success stories, you will see that this method works VERY well.
When added into your daily routine, these tips can be adhered to very easily and work very well.
- Using a food diary:
A simple food diary can prevent you from taking in excess calories from seemingly innocent sources, such as sugary drinks cereal bars.
Writing down everything that you eat and drink, means that you are holding yourself accountable for your actions.
It can prevent you from making mistakes.
If you are training with a friend, swap diaries once a week and hold each other accountable.
- Portion Control:
Your hand is your very own customized meal planner.
If you are small and have small hands you will eat smaller portions and if you are tall and have large hands you will eat larger portions.
At each meal you should be getting in a portion of protein, a portion of carbohydrates and a portion of fibrous vegetables.
1: Protein (Chicken, beef, fish)
You should use the size of an open palm and should roughly be the thickness of your thumb.
2: Carbs. (Potato, sweet potato, rice)
You should use the same size as a cupped hand.
3: Vegetables (Any vegetables, but green is best)
You should use the size of a closed fist.
4: For extra fats if needed, such as oils and butter for cooking, or nuts for snacking on, you will use the length and thickness of your thumb, from tip to the large knuckle or a tablespoon for liquid fats like olive oil.
- Snack on high protein/low-calorie foods:
A small snack of fruit and nuts mid-morning and mid-afternoon has been shown to be effective in weight loss and can keep hunger at bay for longer.
An apple and a portion of almonds is a perfect snack providing that you keep the nut portions small enough.
Protein bars like Quest, Fulfil and Carb Killas are great ways to snack in order to get protein with the majority of the carbohydrates coming from dietary fibre.
Greek yoghurt is another great snack, add in a small handful of berries and you are sorted.
This simple yet effective way of snacking, also allows you to always have something at hand that you can have if you are caught out and miss a meal.
Use the 90% rule:
The 90% rule allows you to be consistent with something but to have some leeway throughout the week as well. An example of this is that if you planned to eat 4 meals per day 7 days per week that is 28 meals, 90% of this would give 25, and this allows 3 free meals throughout the week. Think business lunch, family celebration or wedding etc.
These are very simple, but very effective ways to create structure to your weight loss goals.
If you are still unsure how to put this together, we give a full nutrition guide to our Rushe Fitness members when they join our classes.
Check out the link below for more information.
If you need some help, The Rushe Fitness Summer Shape Up 2019 is now open.
Click the link and find out how you could win the holiday of a lifetime: CLICK HERE TO SIGN UP NOW!
* Emmet is the owner and operator of Rushe Fitness LTD