The Problem with the Meal Plans in Most Bikini Body Guides

The Problem with the Meal plans in most bikini body guides

As it is the beginning of the year I have observed a lot of people following an online fitness and nutrition plan, usually a downloadable ebook or an app. I think this is great! For the cost of one personal training session you can buy an entire 12 weeks worth of workouts. I have personally over the years enjoyed trying programs by Kayla Itsines, Ashy Bines, Jamie Eason and Emily Skye. Even though I’m a trainer I always love trying a different trainer’s style of exercise programming and training philosophy. I also love trying some new healthy recipes. However I think there is a problem with the meal plans.

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How to Decrease Your Appetite

how-to-decrease-your-appetite

If you’re eating healthy, exercising regularly and living a healthy lifestyle but still can’t lose weight, chances are that your portions are too large. If tracking everything you eat in an app isn’t something you’ve got time for, here are some tips to help you be less hungry and eat less:

  • Drink a minimum of 3L water a day. Thirst is often mistaken for hunger.
  • Exercise at a moderate to high intensity three times a week. This intensity of exercise regulates your appetite control hormones (gherlin and leptin). It only needs to be for 20-30 minutes to get these benefits. If I’m not exercising for a while, I definitely notice because I can eat and eat and never feel full!
  • Aim to have half a teaspoon of cinnamon or more a day. It regulates your blood sugar levels so you won’t feel hungry a short time after eating.
  • Aim to eat protein and fats at every meal (including morning tea and afternoon tea – they are meals, too!) These macronutrients are very satisfying and will regulate your blood sugar levels. Ever felt just as hungry when you’ve eaten one of those diet, no-fat, artificial, everything-packed yoghurts? Opt for a nice full-fat Greek yoghurt or coconut yogurt instead. It will actually satiate you.
  •  Get eight hours sleep. Inadequate sleep significantly affects the hormones which control your appetite.
  • Caffeine can decrease your appetite. In the afternoon I often feel like eating the entire contents of the fridge, so I have  a coffee first. Then I am quite satisfied with a ‘normal’ sized healthy snack.
  • Limit the amount of sugar you eat. It is an appetite stimulant! If you are craving something sweet after a meal, eat fruit! The sugars in fruit are combined with ‘good stuff’ like fibre which fills you up rather than makes you hungrier.
  • Measure out foods that are high calorie even if they are healthy. Just because a food is healthy doesn’t mean you can eat endless amounts and lose weight. Whenever I eat my homemade granola, I always measure out a half cup rather than just pouring it into my bowl. If I’m going to have some nuts with a protein shake and an apple for afternoon tea, I will measure out 10-12 rather than just eating straight from the container.

I hope these tips help you to feel less hungry and over-eat less so you can reach your goals. You can’t expect change to happen unless you make changes, so give a few of my suggestions above a go!

Holly xx

 

 

All About Cacao

Cacao farm

Sampling some different tropical fruits and cacao balls at the cacao farm.

I am a huge chocolate lover so jumped at the chance to do a chocolate farm tour when holidaying on the Hawaiian island of Kauai. I went with the ‘Garden Island Chocolate’ company and our hosts Koa and Angela were extremely passionate and knowledgeable.

In this post, I have written up everything I learnt from them about cacao farming, processing and the health benefits of eating cacao.

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Book Review: Quirky Cooking Cookbook by Jo Whitton

quirky cooking book review

Overall rating

8/10

Price

$50

What I thought

This is a wholefood cookbook for use with the Thermomix. As far as I know, it is the best Thermomix cookbook for people with allergies. I am gluten intolerant and my sister is dairy intolerant, so whenever I need to make something to suit both of us I head straight to this book. Something I love about Quirky Cooking is that every recipe I make tastes delicious! It’s not just healthy food that tastes ok, it’s full of flavour! A common complaint with Thermomix cooking in general is that it doesn’t make a lot of food, however, a lot of the main meal recipes in Quirky Cooking produce large amounts of food, providing 6-8 adult-sized serves. Some of the recipes are a  bit more time consuming and complicated than I like for a meal for just my hubby and I, so I mainly use these recipes when entertaining.

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4 Desserts Under 100 Calories

4 desserts under 100 calories

Sometimes you get a hankering for something sweet to enjoy after dinner whilst you’re snuggled up on the couch enjoying your latest fitness magazine. Well, I know I do anyway! If you’ve eaten five decent sized meals already that day, then you don’t really need the extra calories from a large dessert no matter how healthy it is. So, here are four ideas for mini-desserts to give you a little treat after dinner without tipping your body into a daily calorie surplus. Remember that being in a calorie surplus over time rather than a balance results in fat gain, which is not what we want when it’s springtime, AKA shorts-season!

Dessert 1

1 square 90% Lindt dark chocolate and 1 glass of iced tea

I’m loving T2 ‘Fruit Royale’ flavour at the moment. I make up a big jug of it and it lasts me five or six days. If you’re having iced tea after dinner, just make sure that it’s a caffeine-free variety or it may interfere with your sleep quality. There is a tiny amount of caffeine in dark chocolate, but I find the amount in one square does not disrupt my sleep at all.

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