Small changes can really add up. We’ve rounded up our top tips for staying on track to your best body ever – just in time for Summer. Six simple tips that are so easy, you can start today.Eat till you’re not hungry
… Not until you’re full.
This mindset change is critical. Tip: eating slowly will help you tune in to your hunger cues. A study published in the British Medical Journal found that the combination of eating until full and eating quickly triples your risk of being overweight!
Have one glass of water
So often we confuse hunger for thirst. Before a meal or snack, try drinking a big glass of water and waiting 15-20 minutes. This is a good test of true hunger. Studies, including one from the University of Birmingham, found it can be hugely beneficial for keeping weight in check, too. In fact, a US study found that increasing water consumption by just 1% can reduce your total calorie intake and consumption of sugar. One glass can truly make a difference.
Upgrade your lunch
You don’t have to overhaul your entire diet – even just swapping in one healthy meal a day can make a huge change to how you look, feel and perform. Having a super healthy veg and protein-packed lunch with good fats can transform your day. Easy tip: order five THR1VE at-home meals so your lunches are sorted for the week. They’re perfectly balanced, hassle-free and delivered to your door.
Exercise for 8 minutes
Tabata is a type of High Intensity Interval Training (HIIT) that can be completed in just eight minutes! It involves 2 minutes of warm up, 20 seconds of work, followed by 10 seconds recovery, repeated 8 times for a total of 4 minutes. Then 2 minutes of cool down. The work periods need to be hard. Think sprints on the beach or on a stationary bike at 100% plus perceived effort. Note: If you have any concerns about trying this on your own – don’t. Consult with a doctor first.
Time your carb intake
You don’t necessarily have to cut carbs – just use them wisely. If you’re familiar with Cyclic Low Carb eating, you’ll know that timing matters when it comes to carb intake. Eating carbs in a 60-180 minute window post workout maximises fat burning. “By consuming the bulk of your daily carbohydrates post-workout you will replenish your glycogen stores and boost your metabolic response,” explains THR1VE Nutritionist Shannon Young. “This improves physical performance, increasing your body’s ability to synthesize proteins and promote weight change.”
Eat an hour earlier
Moving dinner an hour or two earlier and brekkie slightly later can fight body fat. This helps increase your overnight fast – i.e. the time between dinner at night and brekkie the next morning. Why does this matter? We have an internal body clock – and many aspects of our metabolism work best in the morning, not late at night. Eating dinner a little earlier can help you perform at your best!