So, it’s really over? The festive season has come and gone and the new year brings a lot of choice about your goals for the year.
If your focus is to give your body a makeover then you have found your way to the right place. Delta Fitness London will give you advice on the best diet for weight loss after Christmas, but also talk about a complimentary exercise programme.
How I speak to my diet focused clients
In this post, I am going to focus on a question that I often get asked by our 1-2-1 customers. “What’s the best diet for weight loss after Christmas”?
There are a number of contributing factors to the question based on your personal situation, which would cover:
- Your weight
- Your diet
- Drinking habits
- Sleep cycles
- Current fitness levels
So let’s look at why these factors affect your diet. Look at what sort of foods you could add, or remove from your diet to achieve those sought after results.
How your weight affects the diet you need
Your weight will definitely dictate what type of diet you are supposed to be following, the diet you require will depend on your goals. If you are overweight and you want to lose weight the right diet would be to lower your carbohydrate intake. A higher protein diet will create a calorie deficit which will help to lose fat at a much faster rate.
If your goal is to increase muscle mass you need to do the exact opposite. Increase carbohydrates proteins and fats to create a high-calorie surplus which will lead to muscle and weight gain.
How your current diet affects your ability to lose weight
If your current diet consists of skipping breakfast, having a salad at lunch and a Starbucks and a takeaway at night you aren’t committed to losing weight. This blend of inconsistent daily calories combined with processed foods will in the short term have no health benefits. You can impact your blood sugar levels leading to snacking and an increase in weight gain.
We all have a rough idea of the food groups we should be eating to lose fat or gain muscle. Yet very few of us can maintain a healthy diet for a long period. This comes down to the type of habits we have built up over the course of our lifetime or at least in a recent lifestyle.
The aim is to reverse them too much healthier and sustainable eating habits is key to achieving your goals.
Why your drinking habit isn’t helping your diet
Drinking alcohol on a daily basis or even just socially on weekends can tip you over your overall calorie intake you’re trying to maintain. For example, if you go to the gym 3 times a week, drink 9 or 10 units of alcohol over the weekend, then you negate the calories you burned during your workout.
Consuming alcohol when trying to lose fat or gain muscle can have a negative impact on your progress if it isn’t monitored sensibly.
Why sleep is critical to controlling your weight
Sleep is very important to make sure your hormone levels such as gremlin and leptin are functioning at a normal level. Lack of sleep is known to increase higher levels of appetite if the above-mentioned hormones aren’t at normal levels. So ideally try and sleep a minimum of 7 hours a night.
Why your fitness levels are important
Fitness levels are important throughout your whole life. However, we tend to find as we get older, that being fit is an absolute must for long and healthy life. Exercising has so many benefits, not just on boosting confidence and feeling good in our bodies physically, but mentally as well.
Having strong muscles and being active will help to prevent osteoporosis at an older age and prevent high blood pressure, diabetes and even heart disease. Fitness should be a lifestyle which is part of our everyday life for longevity. If relevant you should also consider dietary approaches to stop hypertension.
Why your injury history is extremely relevant
It’s always important to listen to your body. If you’ve broken bones or had injuries which haven’t fully healed or recovered you should always consult your doctor or physician.
Exercising on pre-existing or chronic conditions such as long term neck and lower back pain can lead to further aggravation prior to exercise. It’s very important to listen to your body and communicate any discomfort if you are working with a personal trainer.
Trying the latest fad diets
The diet industry is worth over 768.2 billion a year globally. That’s why it’s essential that you talk to someone who understands the importance of personalised diet and nutritional advice. Someone who can advise if the latest fad diet is for you.
The Keto diet
The keto diet is a high-fat, adequate-protein, low-carbohydrate diet. It forces the body to burn fats rather than carbohydrates. This is a commonly adopted diet but it isn’t suitable for everyone.
The DASH diet
With a dietary pattern designed to prevent and control hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods.
The Mediterranean diet
The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. It is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.
The diets I have mentioned above are by no means endorsed by myself or any trainer here at Delta Fitness London. We focus on providing the right dietary advice based on our in-person assessment at our personal training studio at Canary Wharf in London.
People will often need a variety in their diet from high or low carb diets, weight loss diets or weight gain focused diets to balance healthy fats with unsaturated fats. For a professional one to one consultation that will help you choose the best diet for weight loss after Christmas, book an appointment here.
ee some of the results of the people that have worked with our team click here. Then you can make up your own mind if Delta Fitness is the right partner for you.