Do you know what are the biggest weight loss mistakes that women make?
Weight loss, cooking & eating are the most popular topics for women (after relationships).
As a nutritionist I see women making the same dietary & lifestyle mistakes all over again. In reality, losing weight (without restrictive dieting, constant hunger and low energy levels) is easier than you think.
In these series, you will discover the 5 biggest weight-loss mistakes that are stopping you from achieving your optimal weight and you will learn how you can avoid them.
How do I know? I made all these mistakes myself 🙋
I have been in the vicious circle of dieting for almost 20 years BUT by using these simple, science-based and sustainable key principles, I was able to lose 10 kg and keep it off!
In the past 5 years, I have helped many women 40+, who struggled with excess weight and bloating, to rebalance their hormones, optimise body weight and flow though their busy lives with ease 🍃 without :
👉 constant hunger
👉 sugar cravings
👉 energy slumps
👉 the feeling of scarcity
What is mistake #1? BLOOD SUGAR IMBALANCE
You think that you don’t eat any sugar, in fact, sugar is everywhere and has many names.
Chances are that you are shopping in organic healthy food shops all-natural products with no added sugar. That is a nice marketing trick. Agave, coconut blossom nectar, maple syrup, molasses, dates, honey sorbitol.
Let me tell you that sugar is sugar! It gets all broken down to glucose molecules.
Glucose (simple sugar) is the preferred source of energy in your body. Our brain loves glucose. The trick is to find the right balance.
If you eat too much sugar (bread, pasta, rice, fruit, potatoes) you will end up with high blood glucose.
Not only it is dangerous because glucose damages the arteries and contributes to cardiovascular disease, inflammation and many chronic diseases such as diabetes and obesity. Hyperglycemia puts the body under stress and increases stress hormone cortisol.
Our body is very clever and will try to remove the excess sugar out of our bloodstream. For that hormone insulin nicknamed FAT MAKER comes into play too.
It will work hard and turns glucose into fat and store it for later when there is no food. Unfortunately, nowadays there is always food so the reserve of fat is expanding and we get overweight.
What can you do about it?
The trick is to find the right balance of glucose for your unique needs so that you don’t feel hungry & don’t crave sugar but at the same time, you consume a small portion of complex carbs (black rice, quinoa, beans) to keep your energy levels balanced.
In this way, you train your body to use the stored FAT efficiently so that you lose excess weight without losing
muscle mass and without hunger and fatigue.
Low glycemic load (GL) approach is the fastest, safest and most effective way.
The key to low GL is the kind of carbs you eat, how much but also when you eat them.
Food combination is crucial. You need to eat protein with every meal to regulate the hormone ghrelin.
Ghrelin is a satiety hormone. It will send signals to your brain that you are fulfilled and you do not get cravings.
Fibre is essential. It will activate the stretch receptors that send signals to the brain when the stomach is full.
I teach my clients to create their own menu plan based on their unique needs, taste preference and lifestyle habits.
Here are my suggestions :
Breakfast such as homemade Birchen muesli, Skyr with almonds & berries.
🎯 Plain oats are a great source of fibre and slow-releasing low carbs.
🎯 Almonds are a great source of protein ( 23 almonds have 7 g).
🎯 Skyr or quark has around 19 g of protein.
🎯 Berries are high in anti-oxidants and will quench free radicals and protect your cells.
Do you prefer eggs in the morning?
Have 2 eggs with 5 tablespoons of wilted spinach & 1 slice of rye bread or frittata with leftover roasted vegetable.
Such breakfast will keep your blood sugar levels stable and you will not feel hungry for many hours.
Do you want a 7-day meal plan 🍴 to balance your blood glucose levels? Drop me an email and I will send it to you.
Would you like to learn how to prepare a unique meal plan for your particular needs?
📅 Get on the waiting list for my November 2020 workshops where you will learn all about meal planning, sustainable weight loss, perimenopause and hormonal balance, food sensitivities, bloating and much more.
Any questions? I would love to hear from you.