These weight loss tips will help you lead and sustain a healthy lifestyle, whilst maintaining your weight and staying lean. These are things that I try to live by to stay healthy.

Don’t restrict any foods

I kinda learnt this one the hard way. Eating clean 100% of the time is actually quite difficult. I tried it and lasted about 6 months, but then when I did go back to allowing “junk” food, I ended up binge eating on junk foods because I hadn’t had them in so long. Don’t restrict yourself or say that any foods are off limits, because then you will just feel restricted! If you really want that piece of cake, eat it. But just make sure you’re not eating these types of foods everyday. Save them for outings, special treats and cravings.


Eat clean as often as you can

In saying that, make sure you do try to eat clean as often as you can! What is clean? Have a read of my clean eating guidelines to find out what types of foods you should be eating. Eat clean foods whenever you have the opportunity to. That means preparing your lunches for the week, minimising eating out (which will also save you money!), and avoiding buying things like chocolate in your grocery shops. That way when you do go out for dinners or parties, you can indulge a little and not feel guilty because you eat so well.


Give up white carbs

One of the key things that will help you to stick to clean eating, is giving up the white carbs (besides potato). White bread, rice and pasta all have to go. Swap them for brown or whole meal alternatives. White potato is fine to eat in moderation. When I need to eat carbs, usually I will choose potato and fruit over bread etc. But if you just give up the white stuff, you’ll be well on your way to becoming healthier!


Carbs post workout or in the morning

The absolute best time to eat carbs is as soon as you can after a workout. This is because your body needs the carbs to replenish your body from the exercise you have just done. This is the time when your body will not store carbs as fat, so take full advantage! If I workout in the morning, I often have a big protein smoothie made with lots of fruit. And if I workout at night, I’ll usually have something for dinner with potato or brown rice.

The other best time to eat carbs is in the morning. Your body is better at metabolizing carbs when you have woken up, so try to carb heavy meals to before lunch, if possible. Unless you’ve done a night time workout – eat all the carbs!

weight loss

Snack smarter

Snacking is often what lets people down. Giving in to the morning teas and treats at work, 3pm sweet treat cravings, and just not being prepared. Try to avoid the unhealthy sweet snacks in the afternoon. Snack on things such as boiled eggs, carrot sticks and dip, protein shakes, nuts, etc. And if you’re craving something sweet, it is OK to have some fruit or bake something healthy such as protein balls to get you by.

TIP: avoid eating large quantities of nuts. Nuts are healthy and are a great snack, but in small quantities. They are very high in calories and can affect your weight if you are eating too many. I usually try to limit to 1/4 cup.


Don’t get tricked by “healthy” foods

There are so many “health” foods out there these days that it can be hard to know if it’s actually healthy or not. One of the common things I see these days are juices, smoothies and acai bows. Yes they are healthy, but can be loaded with sugar and calories. Just be wary. Salads can also be deceiving. Avoid salads that have creamy dressing (again lots of calories!), croutons, or are too carb heavy.

weight loss tips

Cut out soft drink

I don’t know what else to say here, except don’t drink it! Not even the diet stuff. All of it must go.

weight loss tips

Eat lots of greens

Try to eat greens as often as you can, every meal if possible. Throw a super greens powder or some spinach into your morning smoothie. Have greens in your salads and sandwiches, and steam up some greens for dinner. I always make a mental note at the end of each day of how many greens I’ve had. If I haven’t had my 5 serves, I’ll make some extra steamed green vegetables for dinner.


Allow yourself to get hungry

Being hungry doesn’t feel great, but it’s actually OK! That’s your metabolism at work. Don’t feel like you need to rush to eat every time you feel the tiniest twinge of hunger. Understand your body and what true hunger feels like and only eat when you are truly hungry.

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

2 Responses

  1. Hi! when you say health fool fads and talk about smoothies, acai bowls etc. are you talking about the store bought ones or even home-made healthy protein smoothies?

    1. I just mean the ones from take away places. Don’t get me wrong, some might be good. But lots of them use coconut water, almond milk, juice and granola with lots of added sugar. If you make it yourself with the good stuff, then it’s great!

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