- Effective weight lossessentially boils down
to us reducing the total energy we consume
so that calories in areless than calories out,
and, therefore, managingto implement that process
into our daily lives thatallows us to be consistent
and that is the key to weight loss.
Today, I'm gonna suggest some simple hacks
that can help you shed some pounds.
(jazzy music)
The trick here is to usesmaller plates or bowls
at meal time.
For example, I love mycereal in the mornings,
but I've got a terrible tendency
to fill that bowl to thebrim no matter what the size.
In fact, I'm pretty sureif you gave me a bucket,
I'd give filling thatthing up a pretty good go.
So, by simply using a smaller bowl,
I'm not simply fillingit up for the sake of it.
(jazzy music)
If you're spending a lot oftime commuting in the car,
then be sure to have asimple stash of snacks
like say some cerealbars that'll do the trick
to help stave off those pesky urges
for something more unhealthy.
(jazzy music)
When I was at university,
I used to spend quite alot of time in the car
driving backwards andforwards to swim training,
both in the mornings and in the evenings,
and to stop me getting homean hour or so after training
and absolutely demolishing the fridge,
I would keep a small supply of cereal bars
in the glove compartment
just to make sure thatI didn't have the urge
to stop and pick somethingup more unhealthy,
but do remember to keepyour supply topped up.
(jazzy music)
It's really tempting to finish off
the extra food at meal times,
but do you really need to.
I mean, it could be yourfavourite pasta dish
or even your favourite sandwich,
but try and hold off loading up your plate
with that extra serving of food.
Let your stomach settle,
digest the food you've already eaten,
have a glass of water,
and chances are you'll probablyfind you're perfectly full.
(jazzy music)
Try to get into the habit
of having some easilyaccessible healthy snacks
like some fruit or maybesome assorted fruit and nuts
that you can have in theoffice, in the car, or whatever,
because often it's just about boredom
and us wanting to eatfor the sake of eating.
(jazzy music)
Meal times can be good placeto load up on extra vegetables
rather than say thelikes of pasta or chips
full of those refined carbs and fats
which we're reallytrying to steer clear of.
This is simply becausefibre is more filling.
(jazzy music)
When you wake up in the morning,
rather than having a breakfast,
simply have a cup of coffee
because the caffeinesuppresses your appetite
and it also makes your body more alert
and ready for your commute into work.
If you are riding or running into work,
this acts as a goodfat-burning opportunity
before having something more substantial
later in the morning.
(jazzy music)
Aim to avoid too manycarbs late in the day,
and ideally those that we dohave will be low-GI foods.
Carbs are the body'spreferred source of fuel,
and carb-rich foods canbe related on a scale
called the glycemic index.
This GI scale rates carbsaccordingly to how quickly
they raise the glucoselevels in our blood.
High-GI foods give usthat unwanted sugar spike.
Low-GI foods include thelikes of lentils, fruit, veg,
brown pasta and rice, whole-mealbread, and porridge oats,
all of which prolong digestion
due to their slower break time.
(jazzy music)
Assuming you are a meat-eater, of course,
try and include some grilled chicken
or white fish in your diet
rather than perhaps fatty cutsof meat or processed foods
that have been covered ina rich and creamy sauce
as this really negates the whole purpose
of trying to eat healthily.
(jazzy music)
We're all keenly aware of,or certainly should be,
of the need for goodhydration throughout the day.
It goes without saying
whilst we're doing our training sessions,
but we shouldn't neglectour day-to-day lives either.
A water bottle shouldn't reallyever be too far from hand
so that we can sip on throughout the day,
but one thing I like totry and do when I'm at home
is to fill up on fizzy wateras it can stave off that urge
to grab something that youprobably shouldn't really eat.
(jazzy music)
If you're like me and havean incredibly sweet tooth,
then you really enjoy havingyour dessert after dinner,
but we need to find somethingto stem that craving.
When I was a younger athlete,
we had a coach whoabsolutely wouldn't allow us
to have any dessert,
and so he would suggestthat we have a hot chocolate
which at least gives you something sweet,
and you can have after food.
Hopefully you find these hacks interesting
and are able to includeat least some of them
into your daily routines
and find out what works best for you.
But like I said from the outset,
this is all about consistency,
so if you can make someof these hacks stick,
they will help you lose some pounds.
If you've enjoyed this video,
give it the thumbs up,
click the globe to subscribe,
and if you want to seeHeather's videos that she did
on top superfoods fortriathletes, click here,
and her eight tips triathlonweight loss, click here.
Effective weight loss comes down to reducing the total energy we consume each day so that calories in are less than calories out. So today, Fraser suggests some simple hacks that can help you shed those pounds. Subscribe to GTN: http://gtn.io/SubscribetoGTN Check out the GTN Shop: https://gtn.io/h7 Effective weight loss boils down to reducing the total energy we consume each day so that calories in are less than calories out. You can do this by burning more calories during training or, as we explain in this video, consuming fewer calories to start with. Finding a way to implement this into our daily lives is the key to weight loss! So today, Fraser suggests some simple hacks that can help you lose those kilos. If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. š Submit your content here: https://upload.globaltrinetwork.com/ If you'd like to contribute captions and video info in your language, here's the link - https://gtn.io/h6 Watch more on GTN... š¹ Top 11 Superfoods For Endurance Athletes | Healthy Foods For A Balanced Diet - https://gtn.io/superfoods š¹ How To Lose Weight Through Triathlon | 8 Weight Loss Tips For Triathletes - https://gtn.io/LoseWeight Music: Epidemic Sound Without A Doubt 2 - Anders BotheĢn Wasted Education 3 - Anders BotheĢn Park Bench - Justnormal Photos: Ā© Triathlon / Getty Images The Global Triathlon Network (GTN) is the best triathlon YouTube channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers ā and everyone in between. With the help of our pro and Olympic medal winning team, weāre here to inform, entertain and inspire you to become a better triathlete; including videos on: How to swim, bike, and run faster with expert knowledge Beat your PB with record-breaking expertise Get the best from your bike and gear with pro-know-how In-depth, entertaining features from the heart of the sport Chat, opinion and interact with us across the channel and on social media every week Join us on YouTubeās best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete. Welcome to the Global Triathlon Network. Thanks to our sponsors: Assos of Switzerland clothing: http://gtn.io/Assos BMC Switzerland: http://gtn.io/bmc-bikes Canyon bikes: http://gtn.io/canyon-bikes Cervelo bikes: http://gtn.io/cervelo Continental: http://gtn.io/continental ENVE wheels: http://gtn.io/ENVE-wheels KASK helmets: http://gtn.io/kask ON Running: http://gtn.io/On-Running Orca: http://gtn.io/Orca Park Tool: http://gtn.io/parktool Polar: http://gtn.io/polar Profile Design: http://gtn.io/profiledesign Quarq power meters: http://gtn.io/quarq Roka: http://gtn.io/roka Team Bath: http://gtn.io/TeamBath Vision wheels: http://gtn.io/vision Zipp wheels: http://gtn.io/zipp Zwift: http://gtn.io/zwift YouTube Channel - http://gtn.io/YouTube Facebook - http://gtn.io/Facebook Instagram - http://gtn.io/Instagram Twitter - http://gtn.io/Twitter Google+ - http://gtn.io/GooglePlus Strava Club - http://gtn.io/stravaclub GMBN Tech - http://gmbn.tech/subscribe GCN Tech - http://gcntech.co/subscribe EMBN - http://embn.me/subscribe