Cut out every single type of drink, except for water (and maybe almond milk for smoothies!). Most drinks contain a lot of sugar and calories that just aren’t necessary and will prevent your weight loss.<\/p>\n\n\n\n
This also goes for alcohol. Just give it a try for 30 days and see how you go!<\/p>\n\n\n\n
Coffee and tea are OK as long as you don’t add any sugar. The caffeine is coffee and green tea actually helps with weight loss too!<\/p>\n\n\n\n
![\"how](\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2019\/03\/how-to-tone-arms-without-bulking-up-3.jpg\")
<\/figure><\/div>\n\n\n\nMEAL PREP! <\/strong><\/h2>\n\n\n\nThis tip is SOOO important and will increase your chances of success by 100%! ;) OK I don’t know the exact figure, but I promise it will make it easier to stick to healthy eating, which will help you lose weight. Have a read of my meal prep guidelines<\/a> (also includes lots of easy and healthy recipe ideas).<\/p>\n\n\n\nIt might be time consuming prepping all of your meals on 1 or 2 days of the week, but it will save you time throughout the week. It also saves you from having to think about what to eat and whether or not you should get takeaway!<\/p>\n\n\n\n
LEARN YOUR BODY TYPE<\/strong><\/h2>\n\n\n\nThere are three different main body types and they all lose weight and build muscles differently. That’s why it is extremely important that you learn your body type so you can adjust your diet and workout accordingly.<\/p>\n\n\n\n
I have a special body type quiz that you can take! It’s completely free and it will take you only two minutes to do it :)<\/p>\n\n\n\n
And after you’re done with the quiz, you’ll get free tips on how to eat and train according to your body type!<\/p>\n\n\n\n
[optin-monster-shortcode id=”ka4rgoohqbs2mdstzalb”]
<\/p>\n\n\n\n
REDUCE OR EVEN BETTER CUT OUT COMPLETELY JUNK FOOD <\/strong><\/h2>\n\n\n\nYou probably knew this one was coming… Junk food has a lot of calories too and will prevent you from losing weight by increasing your calorie intake for the day. Set yourself a little challenge to give up junk food for 30 days (I’m talking about sweets here – chocolate, cakes, biscuits, muesli bars, cereals, protein bars, etc).<\/p>\n\n\n\n
If you\u00a0really\u00a0<\/em>can’t live without a bit of junk food, that is OK. Believe it or not, you can still eat junk food and lose weight. As long as you eat it in moderation and have it occasionally (1-2 times per week), not every day. But give the 30 day challenge a go first if you can!<\/p>\n\n\n\n![\"going](\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2019\/01\/hungry.jpg\")
<\/figure><\/div>\n\n\n\nDON’T EAT LATE AT NIGHT <\/strong><\/h2>\n\n\n\nCut out that late night snacking. Even eating healthy foods late at night adds calories.<\/p>\n\n\n\n
Eat dinner and do everything you possibly can to ensure that you don’t snack. I like to have a shower and brush my teeth straight after dinner so I don’t even think about. Do something to keep you entertained or better yet, do something like yoga or meditation. You won’t feel like snacking after this!<\/p>\n\n\n\n
If you’re still hungry, it means you’re not eating enough food or you’re not eating enough fiber<\/a>. A little bit of hunger is OK if you’re eating at a calorie deficit<\/a> (which you should be for weight loss).<\/p>\n\n\n\nBut you shouldn’t be feeling absolutely starving. This can cause unhealthy behaviours such as binge eating and snacking late at night. And it is almost impossible to lose weight if you binge eat.<\/p>\n\n\n\n
![\"how](\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2019\/01\/going-to-bed-hungry-4.jpg\")
<\/figure><\/div>\n\n\n\nEXERCISE 6 DAYS PER WEEK x<\/strong><\/h2>\n\n\n\nI know I’ve only talked about diet related tips here and that’s because diet is the most important thing for weight loss. You can lose weight just from changing your eating habits and doing zero exercise. But exercising will help you lose weight quicker<\/em> (plus lots of <\/em>other benefits<\/a>).<\/p>\n\n\n\nIt doesn’t really matter what you do, as long as it raises your heart rate, which means it’s burning calories. Go for a run, walk, dance class, gym class, body weight circuit, hike a mountain, go for a bike ride, whatever you enjoy! Just get your body moving.<\/p>\n\n\n\n
It might be time consuming prepping all of your meals on 1 or 2 days of the week, but it will save you time throughout the week. It also saves you from having to think about what to eat and whether or not you should get takeaway!<\/p>\n\n\n\n
LEARN YOUR BODY TYPE<\/strong><\/h2>\n\n\n\nThere are three different main body types and they all lose weight and build muscles differently. That’s why it is extremely important that you learn your body type so you can adjust your diet and workout accordingly.<\/p>\n\n\n\n
I have a special body type quiz that you can take! It’s completely free and it will take you only two minutes to do it :)<\/p>\n\n\n\n
And after you’re done with the quiz, you’ll get free tips on how to eat and train according to your body type!<\/p>\n\n\n\n
[optin-monster-shortcode id=”ka4rgoohqbs2mdstzalb”]
<\/p>\n\n\n\n
REDUCE OR EVEN BETTER CUT OUT COMPLETELY JUNK FOOD <\/strong><\/h2>\n\n\n\nYou probably knew this one was coming… Junk food has a lot of calories too and will prevent you from losing weight by increasing your calorie intake for the day. Set yourself a little challenge to give up junk food for 30 days (I’m talking about sweets here – chocolate, cakes, biscuits, muesli bars, cereals, protein bars, etc).<\/p>\n\n\n\n
If you\u00a0really\u00a0<\/em>can’t live without a bit of junk food, that is OK. Believe it or not, you can still eat junk food and lose weight. As long as you eat it in moderation and have it occasionally (1-2 times per week), not every day. But give the 30 day challenge a go first if you can!<\/p>\n\n\n\n<\/figure><\/div>\n\n\n\nDON’T EAT LATE AT NIGHT <\/strong><\/h2>\n\n\n\nCut out that late night snacking. Even eating healthy foods late at night adds calories.<\/p>\n\n\n\n
Eat dinner and do everything you possibly can to ensure that you don’t snack. I like to have a shower and brush my teeth straight after dinner so I don’t even think about. Do something to keep you entertained or better yet, do something like yoga or meditation. You won’t feel like snacking after this!<\/p>\n\n\n\n
If you’re still hungry, it means you’re not eating enough food or you’re not eating enough fiber<\/a>. A little bit of hunger is OK if you’re eating at a calorie deficit<\/a> (which you should be for weight loss).<\/p>\n\n\n\nBut you shouldn’t be feeling absolutely starving. This can cause unhealthy behaviours such as binge eating and snacking late at night. And it is almost impossible to lose weight if you binge eat.<\/p>\n\n\n\n
<\/figure><\/div>\n\n\n\nEXERCISE 6 DAYS PER WEEK x<\/strong><\/h2>\n\n\n\nI know I’ve only talked about diet related tips here and that’s because diet is the most important thing for weight loss. You can lose weight just from changing your eating habits and doing zero exercise. But exercising will help you lose weight quicker<\/em> (plus lots of <\/em>other benefits<\/a>).<\/p>\n\n\n\nIt doesn’t really matter what you do, as long as it raises your heart rate, which means it’s burning calories. Go for a run, walk, dance class, gym class, body weight circuit, hike a mountain, go for a bike ride, whatever you enjoy! Just get your body moving.<\/p>\n\n\n\n
<\/p>\n\n\n\n
You probably knew this one was coming… Junk food has a lot of calories too and will prevent you from losing weight by increasing your calorie intake for the day. Set yourself a little challenge to give up junk food for 30 days (I’m talking about sweets here – chocolate, cakes, biscuits, muesli bars, cereals, protein bars, etc).<\/p>\n\n\n\n
If you\u00a0really\u00a0<\/em>can’t live without a bit of junk food, that is OK. Believe it or not, you can still eat junk food and lose weight. As long as you eat it in moderation and have it occasionally (1-2 times per week), not every day. But give the 30 day challenge a go first if you can!<\/p>\n\n\n\n Cut out that late night snacking. Even eating healthy foods late at night adds calories.<\/p>\n\n\n\n Eat dinner and do everything you possibly can to ensure that you don’t snack. I like to have a shower and brush my teeth straight after dinner so I don’t even think about. Do something to keep you entertained or better yet, do something like yoga or meditation. You won’t feel like snacking after this!<\/p>\n\n\n\n If you’re still hungry, it means you’re not eating enough food or you’re not eating enough fiber<\/a>. A little bit of hunger is OK if you’re eating at a calorie deficit<\/a> (which you should be for weight loss).<\/p>\n\n\n\n But you shouldn’t be feeling absolutely starving. This can cause unhealthy behaviours such as binge eating and snacking late at night. And it is almost impossible to lose weight if you binge eat.<\/p>\n\n\n\n I know I’ve only talked about diet related tips here and that’s because diet is the most important thing for weight loss. You can lose weight just from changing your eating habits and doing zero exercise. But exercising will help you lose weight quicker<\/em> (plus lots of <\/em>other benefits<\/a>).<\/p>\n\n\n\n It doesn’t really matter what you do, as long as it raises your heart rate, which means it’s burning calories. Go for a run, walk, dance class, gym class, body weight circuit, hike a mountain, go for a bike ride, whatever you enjoy! Just get your body moving.<\/p>\n\n\n\n<\/figure><\/div>\n\n\n\nDON’T EAT LATE AT NIGHT <\/strong><\/h2>\n\n\n\n
<\/figure><\/div>\n\n\n\nEXERCISE 6 DAYS PER WEEK x<\/strong><\/h2>\n\n\n\n
![\"exercise](\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2019\/01\/exercise-before-bed-2.jpg\")
<\/figure><\/div>\n\n\n\n