A new year typically marks self reflection, resolutions, and fresh starts. Among the most popular New Year’s resolutions is a desire to lose weight and look healthier and fit. Recognizing this trend, fitness coach Lizzy High, also known as “Liz Bites Back,” has shared her four transformative tips to help individuals reach their weight loss goals effectively and sustainably.
The 30-80-30 rule of diet
Lizzy introduces the
30-80-30 rule
of diet as a game-changer for those looking to lose weight without overcomplicating their meals. This straightforward guideline includes three core principles:
- 30-minute meals: Quick, home-cooked meals help you avoid the temptation of ordering calorie-laden takeaways or resorting to processed, convenience foods.
- 80% whole foods: Derived from unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These nutrient-dense options not only nourish the body but also keep you feeling full and satisfied, reducing cravings for unhealthy snacks.
- 30 grams of protein per meal: Protein is vital for muscle repair, satiety, and maintaining energy levels throughout the day. She recommends incorporating at least 30 grams of protein into each meal, which could come from sources like eggs, chicken, fish, tofu, or legumes.
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Daily movement for physical activity
Any successful weight loss journey will not be possible without physical activity. She suggests doing daily movement – brisk walk, light stretching, or even just a quick workout session. The fitness expert recommends strength training 3-5 times a week. Strength training preserves muscle mass while burning fat, resulting in a leaner and stronger body. It also boosts metabolism since muscles burn more calories to sustain themselves than fat does.
It doesn’t have to be strenuous or time-consuming. All it needs is to be consistent. A 15-minute yoga session, a lunchtime stroll, or a short dance break in your living room can all add up to significant benefits.
Mindset: The power of mental resilience
One of the most effective tips Lizzy has, is to keep the right
mindset for weight loss
. She is very clear that one does not lose weight in a linear trend. Ups and downs are expected, and some plateaus and struggles are bound to happen; however, she believes it all comes down to strength and moving on when it hurts.
She encourages a growth-oriented mindset. Instead of focusing on setbacks, focus on small victories and improvements, such as healthier food choices, increased stamina, or even feeling more energetic. Celebrate these achievements to stay motivated.
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Another important thing that she brings into discussion is patience. This is because weight loss cannot be done overnight, and any expectation about the same will be disappointed and frustrated, leading to burnout. One has to be focused on the long-term success and give up the speedy fix.
Finally, Lizzy advises practicing self-compassion. Weight loss can become challenging, and sometimes treating oneself gently during the tough moments can make all the difference between sticking to this new diet or reverting back. Instead of beating up over a missed workout or an indulgent meal, focus on getting back on track and keeping moving forward. Always remember consistency is the key.
Small swaps
Lizzy’s fourth and maybe the most significant advice is in relation to minute changes in lifestyles that make a big difference both physically and mentally. According to her, one needs to enhance their mental health as much as they work on their diet or exercise if they want to see any differences in their body.
Here are some of Lizzy’s suggested swaps:
- Cooking at home gives you control over ingredients and portion sizes, ensuring you consume healthier, nutrient-rich meals.
- Prioritize self-care practices like journaling, meditation, or enjoying a hobby. Treating yourself with kindness fosters a positive relationship with your body and mind.
- Chronic stress can hinder weight loss by increasing cortisol levels, which promote fat storage. Find stress-reducing activities, such as deep breathing exercises, spending time in nature, or engaging in mindfulness practices.
- Overworking yourself, whether at the gym or in daily life, can backfire. Ensure you’re getting adequate rest and sleep to allow your body to recover and rejuvenate.
I’m Manas Ranjan Sahoo: Founder of “Webtirety Software”. I’m a Full-time Software Professional and an aspiring entrepreneur, dedicated to growing this platform as large as possible. I love to Write Blogs on Software, Mobile applications, Web Technology, eCommerce, SEO, and about My experience with Life.
