She lost 21kg in 4 months after giving birth to her son, Arnie, and these are the 10 strategies Tiff Hall swears by, when it comes to losing those last stubborn kilos.
As many of us know, those last 5kgs can be really stubborn. Our bodies tend to develop some serious dependency issues and want to hold onto that last 5kg as tight as they can as a security blanket. But WHY are those last few kgs harder to?
There are a few reasons, actually
First up, your fitness levels have increased, your body has adapted and might not be as challenged as it once was. Perhaps it’s a loss of motivation that is serving up this challenge, but more likely due to your lower weight, your body is burning fewer calories.
Whether it’s the dreaded plateau you’ve hit, or you just need that extra push to do something different, what you need is a simple change so you can re-challenge your body – and actually see permanent results.
1. Make a list
I love lists so any excuse to get organised! I don’t only like it because I get to use my amazing stash of stationery, but because it’s a life saver. Food prep and planning is absolutely the number one key to making sure you don’t go off the rails and into the land of convenient take a way. Trust me! I know ALL about that prep. By planning ahead, it means your meal plans are sorted, your shopping list done and with all of that extra time, you now have time to work on the inside stuff, too, like meditating, time off, your hobbies… and of course, workouts.
2. Overhaul your morning drink
Don’t start with a 200 calorie latte. Swap for a green juice, a vitamin hit juice or my Cherry Ripe Smoothie – say what? Yep it’s real, and on my menu plan at TIFFXO. (Hey, you can still have that coffee later!)
3. H2O means you can H2GO
I challenge you to ONLY drink water for 7 whole days. Cut down on milky coffees, soft drinks (or as I like to call them, liquid lollies), fruit juices, milkshakes, energy and sports drinks. Don’t get your knickers in a knot just yet, coffee is still on the table! Just switch out milky, creamy and sugary lattes for the long black and espresso. Herbal tea is still fine in my books (I like a peppermint after eating) and if you need to entice yourself to drink more water, try adding some lemon, lime, mint, strawberries to jazz it up a little. The idea is to not drink your calories but to eat them (eating speeds up the ol’ metabolism through the process of digestion and drinking our calories does not offer this bonus feature.) 70 per cent of the body is water, after all, and water stands in as a natural appetite suppressant. It also helps to regulate your metabolism as your metabolism increases by 30 per cent after drinking 2 cups of water. When you become dehydrated, your metabolism slows down, affecting how your body burns fat. Sometimes we can confuse hunger with thirst and we get snack happy when really all we needed was a thirst quenching glass of the good stuff.
4. Be mindful of liquid calories
With our water challenge in place, it’s now time to be extra careful of those cheeky liquid calories. Many people I work with focus on their diet or exercise to lose weight and increase wellness but forget to think about what they drink. This is why my Water Week challenge is so important, to showcase the danger of drinking your calories and the power from increasing hydration levels. Plus with all of that money you’re saving from not buying coffee every day can go towards some new activewear. Works for us!
Say goodbye to an all or nothing attitude and get ready to meet my three hour reset rule. There are going to be days where you go off plan. Birthdays and weddings are a fun part of life and you shouldn’t have to hide or be scared of them. My three hour reset rule gives you time to reset and restart, leaving guilt all the way over there, where it can’t touch you. All you have to do is reset your food intake (and your attitude) every 3 hours. This rule treats every meal as a new event, so if you do slip up and eat that cake, it doesn’t mean the whole day is a write off. After you have allowed yourself to enjoy the treat, it means you reset the day and start fresh. I hear so many tales of people who start on a healthy eating plan, eat that one chocky or biscuit and then assume the day (or week) is over because of a slip up. The all or nothing attitude isn’t sustainable – about diet, exercise or anything else!
6. Bump up the protein at breakfast
Protein is a super nutrient when it comes to weight loss as it is digested more slowly than carbs and hence helps to keep the hormonal systems that control our appetite and fat burning hormones well regulated. Aiming to consume at least 20g of protein at breakfast via a couple of eggs, a protein shake, some baked beans or some thick natural yoghurt to kick start metabolic rate for the day, and keep us full and satisfied for at least 3-4 hours so that we are less tempted by high fat treats and snacks throughout the morning.
7. Reservations are closed at dine al desco
I often work from home and I can find myself mindlessly munching at my desk or getting really familiar with my fridge even if it’s not meal time simply because I’m bored, stressed, tired, or actually thirsty. Introducing my rule not to Dine al Desco. I never eat at my desk, and if you’re a home worker like me (or you have a well-stocked office kitchen) and 3.30itis sets in, don’t reach for that sugary snack. Instead, skip it (you’re allowed to skip a snack sometimes). Stand up and skip on the spot for ten minutes. You don’t even need a rope! Simply raise your knees to your chest and pump your arms around. If you feel silly remember I am doing this at the same time! 10 minutes of skipping will burn approximately 100 calories and stave off cravings. A flood of endorphins will be released and the change in your physiology will change your appetite so you will no longer crave a sugary high – and have to deal with a subsequent low.
8. Interval training
Time to take it up a notch and HIIT it out of the park. It’s time to up the intensity with some HIIT training, or in the case of TIFFXO – TKD HIIT (Taekwondo high intense interval training), which is the most effective way to accelerate fat loss and encourage fitness. HIIT also provides what I like to call the ‘after burn effect’, so you’re burning calories whilst doing the exercise and then all day long. My program also has these extra little numbers called TIFF10 sessions, an extra snappy 10 minutes of high intensity training for when you need that extra challenge or maximum cardio and fat burn.
9. GO TO BED!
This is not your mother nagging at you, this is science telling you to get more sleep! You’ve heard it before and you’ll hear it again, getting quality sleep is fundamental in aiding weight loss – not to mention, it keeps you happy.
10. Demand the support you deserve
Grab yourself an accountability buddy and have someone to workout with and motivate and support you. Power in numbers! It’s nice to know where is something to celebrate the wins and help motivate during those tougher times. Chat to friends who are in the midst of their health and happiness journey and see if they have any tactics to help inspire you.
Watch as ‘The Biggest Loser’s Tiffiny Hall puts News.com.au’s Charlotte Willis through one of her toughest workouts.