Balance Personal Trainer Edwina Griffen shares some of her top tips for weight loss as incorporated into her Fitwomen 90 Day Evolution Program.
Edwina’s Five Tips For Weight Loss
1.Spend at least 5 minutes per day on your mindset and focusing on your goal
It takes 2-3 weeks to establish a new habit, therefore visualising your goal every day enables the neural pathways for healthy eating and exercise to be strengthened.
It takes approximately 28 days for a new neurone to be created so keeping the mind focused in the first month of setting your goals is very important. In the same way that your muscles get stronger with exercise, neural pathways also become more efficient when the same thoughts are repeated – “ neurons that fire together, wire together”.
The Fitwomen 90 Day Evolution Program includes six meditations that have been developed by Edwina specifically for weight loss.
“I developed the visualisations based on my 17 years experience working with clients and noticing that the mind was the first place to start to ensure the success of any program,” Edwina said.
“It doesn’t matter how good a fitness and nutrition program is, if someone is not mentally ready to do it, then they will not take the actions they need to get the results they want,” she said.
Edwina is a clinical hypnotherapist and NLP trainer and said the meditations in the program have been developed based on the main barriers which prevent people from making positive lifestyle changes and getting the results they want.
2. Consider your carbohydrate/ protein/ fat content in both meals and snacks
Many busy and tired people have a diet high in carbohydrates and this is partly due to the convenience of carbohydrate snacks.
For the Fitwomen 90 Day Evolution Program, Edwina has developed a meal plan that reduces the carb/protein balance of not only your main meals but also snacks.
Edwina says to aim for 30% protein, 40% carbohydrates, and 30% essential fatty acids in your diet and to have a higher source of plant fats than animal fats (with the exception of fish oils).
“It’s a good idea to have high protein and essential fatty acids (EFA) in your breakfast – EFA’s in chia seeds, flaxseed, sunflower seeds, animal fats, nuts, eggs or protein shakes are a great start to the day for insulin control, high energy and brain food,” Edwina said.
“If you eat more complex carbohydrates with some protein at lunch, you will burn that energy through your day. Evenings should be mostly protein and vegetables and your snacks should include both protein and carbohydrate to ensure stable sugar levels and to fill you up.”
3.Drink plenty of water
Many people mistake dehydration for hunger. If you are well hydrated you may find you eat less throughout your day.
Edwina recommends taking a water bottle with you everywhere to ensure you are well hydrated.
“Water is needed for all the chemical reactions in our body and it also contributes to our brain function,” she said.
“5% dehydration makes our brain function 40% less efficiently and 10% dehydration means 50% less efficient brain function. You may think your lack of focus is due to being tired or stressed when it may be that you are just dehydrated.”
Consider the quality of the water you are drinking too. Aim to drink water from source springs if possible as this water will contain all the minerals from the earth to contribute to your higher energy and optimum health. It is recommended you have 39mm(0.6ounces) of water per kilo of body weight. Carry a bottle of water around with you so that you are sipping on it all day.
4. Consider the acid/alkaline balance of the foods you eat
It is a widely known fact that western diets are highly acidic due to the high number of meats and processed grains we eat.
High acidic levels will contribute to fat deposits around the stomach and increase the risk of disease in the body.
Edwina said that to balance the acid/alkaline levels of our blood, it’s great to start the day with lemon juice in water or a green vegetable juice.
“Other alkaline foods are papaya, apples, pineapple, blackberries, raspberries, lemon, grapefruit, lime, cranberry, passion fruit, oranges, kiwifruit, cherries, citrus fruits and, green vegetables,” she said.
5. Change your cardio exercise regularly
Edwina says thatwhen it comes to cardio, no particular exercise that is better than another.
“It depends on your physiology and exercise history as to what may burn off more calories for you,” she said.
For example, someone who has cycled their whole life would be very efficient at that movement pattern. This means that they may not burn as many calories cycling as someone who hasn’t cycled would.
Therefore they would need to work pretty hard at that exercise to see results. However, if they went for a run, they may burn very high calories.
Likewise a runner may find swimming a challenge and so jumping in the pool for laps may give them a great result for weight loss. Constantly changing the exercise around means that your body doesn’t adjust to any one exercise. That is what you want to burn up as many calories as possible.