The Simple Healthy Lifestyle Plan for Weight Loss

What is the Simple Program?

We are constantly overloaded with information about the best way to lose weight. The fact is it does not need to be complicated.

You WILL need to make a commitment to yourself.

You WILL need to prioritise eating good nutritious food.

You WILL have to prioritise lowering stress, increasing sleep and water intake.

You WILL have to prioritise YOURSELF.

But once you feel how amazing you CAN feel most days you know it will be worth it.

And if you have a hungry day where you eat everything in sight?

If you are genuinely hungry, EAT! Try to make good choices, but if you eat 4 brownies so be it. Doing this once a month will not make you overweight. Just as eating healthily once a month will not make you a healthy weight. The old adage is true:

One brownie will not make you overweight just as one salad won't make you a healthy weight!

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Be sure to think about the following:

Stress

If this is an issue for you, what are your triggers? What effect does this have on your food choices? For instance, you have a bad day at work. Are you more likely to overeat, make food choices with more processed foods or lose control around food?

Emotional Eating

If this is an issue for you, what are your triggers? Emotional and Stress eaters have accidentally taught the survival brain that to ‘survive’ stressful situations we need food. That is why we can feel ‘out of control’ or ‘in a fog’ with food when we are stressed out or upset. We cannot avoid food or stressful situations all the time. We CAN retrain our brain. Learning to deal with stress itself differently, getting enough sleep and changing our relationship with food will all help!

Sleep

If this is an issue for you, how do you think a lack of sleep affects your food choices? Are you more likely to overeat, make food choices with more processed foods or lose control around food? We want to be aiming for between 6-8 hours per night. The perfect amount for you is when you feel refreshed and energised for most of the day.

Water Intake

If this is an issue for you, why is that? How comes we can chug 8 cups of coffee or tea in a day, but water is so challenging? When water is the ONLY natural drink there is? If you need to, download an app (there are hundreds of free ones on your phones app store) and set reminders. You need a minimum of 8 glasses a day (pint glasses if you can).

Alcohol Intake

If you are drinking more than once a week, what are your triggers? Habit, boredom, stressful day at work? Although there is nothing wrong with a few g and t’s here and there, if you are trying to lose weight and improve your general wellbeing, alcohol can really scupper any positive outcome. Get it down to 2 or 3 drinks once a week or less.

Processed Foods

If you feel you are eating too many processed foods, I want you to write down 7 home-cooked foods you know how to cook and put together your shopping list. If you do not know 7 home-cooked meals? Google it!! You have the internet at your fingertips. Keep it simple (google easy home-cooked meals) and cook enough in the evening that you can divide into 2 and have the rest for lunch the next day. Two birds one stone!

Does this mean you can never eat processed treats ever again? NO WAY! But keep it to a minimum. If you really fancy a chocolate bar, eat a chocolate bar. Doing so every few days is fine.

Exercise

If this is an issue for you start simple! Join LivFit Online for a variety of classes for all fitness levels. You have complete flexibility as all classes can be completed live or on catch up within 7 days. Or head to YouTube! There are thousands of free workouts available to improve your cardiovascular and muscular strength.

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Let's get started

Put these options in order of how they negatively impact your self-care (1 = most, 6 = least):

Too much stress in your life
Emotional eating
Not enough sleep
Reliance on alcohol
Too many processed foods
Not enough exercise

Let's Look At The Detail

How often do you feel anxious or stressed?

Every day
Sometimes
Rarely

Why do you feel anxious or stressed?

Work
Family
Both

Do you ever lose control around food?

Regularly
Rarely
Never

How much sleep do you get most nights?

4 - 5 hours
6 - 8 hours
9+ hours

What is your water intake most days?

4 glasses or fewer
5 - 6 glasses
7+ glasses

How often do you drink alcohol?

3 + times a week
Once a week
Once a month

How often do you eat processed foods?

Every day
Every week
Rarely

How often do you exercise?

5 -7 times a week
4 days or less
Rarely/never

Now its time to work out your fixes:

Concentrate particularly on your top 3.

What steps can you take to improve them right now?

Keep it simple! For instance, if stress is your number 1 and you know it causes you to make food choices that do not serve you, accept this. Next time you feel stressed, and you feel the urge to smash a packet of hobnobs, sit with it for a moment.

Ask yourself what other tools you have available to reduce the stress. Move on. If only chocolate will do, DO NOT hold onto it that you have failed. It's just not true. It happened. Move on.

  1. Keep it simple. Take your number 1. How can you improve it? WRITE it down.
 

 

 

 

 

 

  1. Keep it simple. Take your number 2. How can you improve it? WRITE it down.
 

 

 

 

 

 

 

  1. Keep it simple. Take your number 3. How can you improve it? WRITE it down.
 

 

 

 

 

 

 

  1. Keep it simple. Take your number 4. How can you improve it? WRITE it down.
 

 

 

 

 

 

 

  1. Keep it simple. Take your number 5. How can you improve it? WRITE it down.
 

 

 

 

 

 

 

  1. Keep it simple. Take your number 6. How can you improve it? WRITE it down.
 

 

 

 

 

 

 

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Now You Have Your Plan

You MUST commit to yourself.

You ARE completely capable and worthy and important.

For the printable version please subscribe to the LivFit page and get in touch!

Or if you feel you need more support in your journey, please email zoe@livfit.co.uk.