It's the FINAL week of the 'New You' Challenge! | Kate's Final Words of Motivation
Kate's Diet Friendly Pizza: Two Ways
Six Weeks In! Our Nutritionist’s Guide to Upgrading Your Lifestyle
We’re into the final week of the challenge! Well done everybody. Now your weight loss journey is well underway and you’re achieving some amazing things, I’m here to share some of my easy tips on how you can continue with your amazing progress and upgrade your lifestyle.
Keep reading for my simple changes to improve all aspects of your life:
1. Prioritise your sleep
It’s no secret that nutrition and sleep are linked. But have you ever wondered how to optimise your sleep through what you eat?
The answer is simple: Establish a good sleep hygiene routine...
You might have heard the term ‘sleep hygiene’ being used pretty frequently, but what is it? Essentially, sleep hygiene refers to your routine before bed. Good sleep hygiene is establishing healthy habits that put you in the best position to sleep well each night.
Here are a few examples of how nutrition can be incorporated into your sleep hygiene:
- Don’t eat too close to bedtime: Aim to have your last meal or snack a few hours before bedtime. This is to allow enough time for your food to be digested, before going to bed.
- Avoid caffeine around bedtime: Consuming caffeine around bedtime is linked to delayed sleep and reduced sleep quality. Opt for non-caffeinated drinks and herbal teas instead.
- If you’re struggling with sleep, try supplements with melatonin. Melatonin is also known as the ‘sleepy hormone’.
2. Stay hydrated:
Hydration is the key to reaching your nutrition goals, I can’t stress the importance of staying hydrated. The NHS recommends 6-8 cups of water a day.
Not a fan of drinking water? Here’s a few ideas to ensure you stay hydrated:
- Try sugar-free cordial
- Add fruit such as lemons or frozen berries
- Try exante BURST multivitamin sachets
- Eat water-rich fruits and vegetables (eg. tomatoes, cucumbers and pineapples)
3. Move your body regularly:
Many people thing that ‘moving your body’ means engaging in vigorous exercises and going to the gym every day. And while that works with some people, I also know that it’s not for everyone (particularly if you’re following an exante plan).
Moving your body can be as simple as:
- Taking the stairs instead of the lifts
- Going for a 30min walk round the block
- Housework such as hoovering or cleaning
Not only is this great for weight loss, research shows that moving your body can also release endorphins, which can help boost our mood and make us feel better.
We know exercise isn’t always our favourite activity, but it’s important to approach it with a different mentality, and to find a form of movement that works for you. That way, you're more likely to enjoy it and stick to it.
4. Prep your meals:
Preparing your meals in advance and batch-cooking is a great way to ensure you're still eating healthy food, even when life gets in the way.
My Top Meal-Prep Tips:
- When meal-prepping salads, leave the dressing to one side (Either until the day you eat it, or in a separate tub until you need it), to avoid the leaves going soggy
- Use glass, airtight containers to keep your food as fresh as possible.
- Keep it varied! Make smaller batches of a variety of foods, to avoid excessive repetition and risk getting bored.
Best of luck with your last week... I know you’ll smash it! I can’t wait to see all your results on social media. Keep using the hashtag #exanteNYChallenge to log your progress. You’ve got this.