𝗦𝗺𝗮𝗹𝗹 𝗱𝗮𝗶𝗹𝘆 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 𝗵𝗮𝗯𝗶𝘁𝘀.

𝗢𝗳𝘁𝗲𝗻 𝘄𝗵𝗲𝗻 𝗽𝗲𝗼𝗽𝗹𝗲 𝗮𝗿𝗲 𝘀𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝗮 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 𝗷𝗼𝘂𝗿𝗻𝗲𝘆 𝘁𝗵𝗲𝘆 𝗶𝗺𝗺𝗲𝗱𝗶𝗮𝘁𝗲𝗹𝘆 𝘁𝗵𝗶𝗻𝗸 𝗼𝗳 𝘁𝗵𝗲𝘀𝗲 𝘁𝗵𝗿𝗲𝗲 𝗯𝗶𝗴 𝘄𝗼𝗿𝗱𝘀 𝗦𝗮𝗰𝗿𝗶𝗳𝗶𝗰𝗲, 𝗱𝗲𝗽𝗿𝗶𝘃𝗮𝘁𝗶𝗼𝗻, 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝗼𝗻. I am not saying losing weight and a lifestyle change don’t take some self-discipline and conscious eating but, it’s not as difficult as one may expect, now let me share why.

Reduce your calories by 500
Reduce your sodium aka salt intake
Drink more water

Let’s jump right into it,

REDUCE YOUR DAILY CALORIES BY 500

This is the creme de la creme rule of weight loss. You need to have a calorie deficit. No matter how you cut, slice, or dice it in order to lose weight you must burn more calories than you eat.

Think about it this way. 500 calories x 7 days = 3500 calories a week. If you remove 3500 calories a week from your diet that will result in weight loss. Let us get even more practical.,

Do not drink all your calories.

For example, a 354 ml can of soda has between about 125 and 180 calories. All of those come from sugar — between 8 and 11 teaspoons in your glass, now imagine what happens inside your body when these numbers add up. Some other culprits include fancy coffee’s overly sugared tea’s, smoothies and fruit juices. This is why MODERATION is such a golden word on the weight loss platform.

So, removing those calories, or substantially reducing them, will provide positive results. Also, remember that this content is readily available on my social media @bloompeakmedia and @bloompeakfood

Take a closer look at what you consume every day and figure out where you can cut calories and it doesn’t necessarily feel like a big deal. How about you take one can less of soda or one lump less of nshima, how about you swap your fries for a salad when dining out?

REDUCE SODIUM

Let us forget weight loss for now. Eating too much salt over a long period of time may bring on several health issues.

Research suggests that salt-rich diets significantly increase blood pressure. Several studies link a high salt diet to a higher risk of Stomach cancer.

Salty foods also make us crave other salty foods. And…we are more likely to binge eat foods higher in salt. This isn’t to say that you need to stop adding salt to your food. Just make a few small changes to keep sodium under control. For example, do you eat a lot of processed food and snacks?

Those are the highest in sodium so try cutting some of that out. Or maybe you eat at restaurants often? Lots of sodium there too. Take a look at your overall diet and see where you can make some small changes.

In my home, adding salt to food after it has been cooked seldom happens, I am now looking into not having the salt cellar on the dining table, during meal time.

Remember that what’s worthwhile doesn’t comes easy. You will have to intentionally put in effort to achieve your goals.

I’m not saying some of these weight loss habits won’t require more effort than others.

DRINK MORE WATER

Water is life. I think we can all agree on this one without even getting into a scientific discussion. How about swapping your soda for a glass of water? Mind your overly sugared tea’s and also your overly creamed coffee’s. These are often empty calories that will do nothing beneficial for your nutrition in the long run.

I am not saying you should never reach out for a soda, or teas or coffees no, but be mindful of their consumption. Water will also help you feel more alive, energetic and focused, and who doesn’t want that? I know I do.

Word to the wise, oftentimes we are not even hungry, but just thirsty so next time before reaching out for either a non-healthy or healthy snack, how about you take some water first, and if you are still feeling hungry, then opt for the healthier snack as often as possible.

Staying hydrated keeps your body functioning properly.

Losing weight isn’t always the most fun, but in the long run, it’s definitely worth looking after your health! So, give some of these habits a try and see how your body thanks you!

Get in-touch with Lubunga Lucindi If you are hosting an event and looking for an inspirational and motivational speaker.

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