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Five habits for weight loss

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By Brian Foley from Activate Fitness

Few people start focusing on their nutrition because they love counting calories. Weight loss might be a big reason. But wanting weight loss usually means more than the number on the scale.

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For most of us, we want to have greater energy, change our clothing size and become healthy. Doing things that won’t work for your lifestyle long term can cause you to quit because the effort doesn’t seem worth the reward.

To help, here are my five daily habits to make nutrition simple and low stress, and attain any weight loss goals you might have!

People don’t quit “diets” because they don’t produce results, people quit because they are too complicated, contain “rules” and are time consuming.

I’m going to let you in on some secrets our nutrition coaches at Activate use when coaching clients and it’s not all about calories, macros and quantities, it's often more about our relationship with food and our lifestyle habits.

Habit 1. Write down your WHY

If you are sluggish during the day, miserable in your clothes, or borderline pre-diabetic, your WHY might be to:

A. Wake up excited to start the day! Take the kids to the park, excel at work, get rid of that afternoon crash.

B. Change your medical "future” so it doesn’t match your medical history!

C. Feel sexy in your body again!

If you have a deep understanding of WHY you want to change, you can focus on that when the times get tough.

Habit 2. Drink Water

Water is key to a healthy body but can also help with weight loss. Not only does water make you feel fuller so you eat less, it also helps you replace calorie-containing drinks like fizzy and energy drinks.

Habit 3. Eat Protein

When you eat more protein you tend to feel full longer. How much do you need? It depends. If you’d like me to give you an estimate, send us an email at nutrition@activate.ie with “protein” in the subject line.

When you are in a calorie deficit (necessary for weight loss) eating protein can also help you maintain muscle mass which can help with your overall health, but also in achieving a more “toned” and defined look.

As you get older, you lose lean mass (both muscle and bone). This affects how long you live as well as how functional and healthy that life is. The more protein in your muscles, the stronger your muscles can get.

Habit 4. Daily Movement

Our new normal in life has become structured in a way that makes it very easy to avoid movement. We sit in cars, at our desks, come home and sit on the couch. However, because of our sedentary lifestyle, pain in knees and stiff backs have become the norm.

Start by moving 30 minutes a day and get in strength training three to five times a week. Intentional movement can help with weight loss, not just in calories, but in mindset.

Habit 5. Remember That You’re Driving the Bus

You’re in charge of the direction of your energy, clothing sizes, your medical future vs medical history. Out of all of these top five tactics, this one might be the most important. It’s up to you. I know that my best days are ones I have a plan for.

Following these five tactics will not be easy in the beginning but they can be simple, if you focus.

If you need help implementing strategies in your life to help with your weight loss goals, shoot me an email and I’ll get you moving in the right direction.

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Women’s health the focus of HeartBeat meeting

By Sean Moriarty HeartBeat Killarney will present a special meeting dedicated to women’s health next week. Hosted by HeartBeat nurse Anna O’Donoghue, the meeting tomorrow evening (Tuesday) will feature specific […]

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By Sean Moriarty

HeartBeat Killarney will present a special meeting dedicated to women’s health next week.

Hosted by HeartBeat nurse Anna O’Donoghue, the meeting tomorrow evening (Tuesday) will feature specific discussions on every decade of women’s lives.

Special guest on the evening will be Obstetrician and Gynaecologist Dr Mary McCaffrey.

“Topics will include hormones and how they affect health from puberty, the importance of bone health, a cameo on female cardiac symptoms, heart health and mid-life, as well as common health symptoms specific to women’s well-being,” said HeartBeat chairman Billy O’Sullivan.

“We welcome women of all ages to this important meeting which is an opportunity not to be missed, especially if you have health worries.”

The meeting will take place at 8pm at the Parish Centre on Park Road.

It will be followed by a Q&A session and there is an optional blood pressure and pulse clinic from 7.30pm.

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Killarney man to launch second Irish history book

By Sean Moriarty Killarney native Patrick O’Sullivan Greene will launch his second book in the Great Southern Killarney on December 2. O’Sullivan Greene explains Éamon de Valera’s mission to gain […]

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By Sean Moriarty

Killarney native Patrick O’Sullivan Greene will launch his second book in the Great Southern Killarney on December 2.

O’Sullivan Greene explains Éamon de Valera’s mission to gain recognition for the newly formed Irish republic in New York in 1919 in his latest book ‘Revolution at the Waldorf: America and the Irish War of Independence’.

Without American recognition and funding the young Irish Government was sure to fail against the might of the British Empire and the book tells the story of how de Valera and Ireland-based Michael Collins – much to the defiance of the British authorities at Dublin Castle – got the new State off the ground.

O’Sullivan grew up in New Street and is now based in Beaufort after a career in finance took him all over the world including Dublin, London, New York and France.

“Killarney is the natural place for me to launch the book,” he told the Killarney Advertiser.

“There will be an interesting mix of people there.”

O’Sullivan Greene published his first book, ‘Crowdfunding the Revolution: The First Dáil Loan and the Battle for Irish Independence’, in 2020.

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