Park and ride, wash and go, and now swap and drop! Yes, that’s right there is a new kid on the ‘catchy marketing instructions’ block. But before you, ahem, tut and sigh, this one is actually quite useful.
Swap and drop is about losing weight. It works by highlighting stuff in your life that causes you to gain weight, and swapping it with healthier stuff – resulting in the fat being dropped. It’s simple! Here are some suggestions to get you going.
So it’s not rocket science – if you eat foods high in fat and don’t exercise, you gain weight. So first of all, you need to cut down on that fat content.
Fast food, cakes and biscuits and snacks are a big fat NO and need to be cleared out to make some fridge space for fresh produce such as fish, white meat and vegetables – which you’ll be needing in order to cook yourself some healthy, nutritious, low-fat meals.
Many fizzy drinks have very high levels of sugar, which is stored as fat in your body. So forget the fizzy pop. To have the energy to workout and tone up, you’ll need good nutritious food containing lots of protein (which builds and repairs your muscles).
So get yourself some protein powder and mix it up in your blender with some tasty stuff like blueberries, bananas and low-fat yoghurt. Providing you exercise, it’s liquid muscle.
Don’t allow your mind to become weak and lazy, always looking for excuses and reasons not to exercise – decide that you’re going to cycle to work tomorrow, set your alarm clock earlier and do it.
Be focused and stubborn and achieve your goal. The first time and the first week is always the hardest, but it gets easier. Aim for two days a week, then three days, and keep setting yourself targets. Your body is an amazing machine – it responds to exercise and it will adapt to cycling to work easily enough after two or three weeks. You will lose weight, tone up and feel energised.
The urge to snack can be powerful. The little voice says, “One more won’t hurt,” but the little voice needs to be quiet – it knows nothing. No willpower means being overweight.
The urge to snack can be suppressed. It involves tweaking your diet. Eat more meals a day – smaller, healthier meals every three to four hours – and get into a routine of working, eating and exercising. These small, healthy meals will keep you feeling energised and balance your metabolism. Don’t overdo it as too much food makes you feel lazy. Start with a healthy breakfast like porridge and fruit and maybe even add some protein powder and yoghurt in there too. This will start you off on the right foot.
To lose weight, you need to make sure you’re burning more calories each day than you’re consuming. So it’s time to turn off the TV and start working out.
If you’re just starting off after a lifetime on the couch, don’t bust a gut and do yourself an injury. Set aside one to two times a day for working out. Start with vigorous walks and stretches to get your body used to the routine. Then progress to cardiovascular exercise like jogging, swimming and skipping. All of these are great for burning fat and calories.
Join a gym or fight club when you feel ready. You don’t have to fight, but the training routines on offer are excellent for getting fit. If you persevere and keep focused, the weight will drop.
Now there is a big difference between resting and being lazy. One will energise you and allow your body to recover and the other will leave you feeling drowsy and unmotivated.
Forget long, late-night television sessions. Get at least eight hours sleep each night and you’ll feel ready for action in the morning.
Another tip: don’t eat carbohydrates after 6pm. That way, your body will have to deplete its own glycogen stores while you sleep. When you wake up in the morning and exercise or cycle to work, your body won’t have any glycogen supplies left to use for energy, so it will turn to your stored fat instead.