Now a trainer who helps clients lose weight once lost as much as 45 kg herself and has maintained her new figure for 17 years, writes “The New York Post”.
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Tameika Gentles, who calls herself a holistic weight loss coach, says she used to weigh 104 kilograms. She couldn’t enjoy rides at amusement parks and barely fit into airplane seats.
However, in 2007, the woman from Toronto managed to lose as much as 45 kg. Last month, she shared on her Instagram account four main tips that helped her lose weight and not gain it back.
Only one cheat meal per week
“I love pizza and will never give it up,” says Tameika. “I really enjoy the meals I eat all week, and I understand that one cheat meal won’t ruin the whole process, so I allow myself to indulge without feeling guilty.”
However, dietitians disagree about the benefits and consequences of cheat days or meals. Supporters of this method claim it can help a person not feel deprived of food and temporarily speed up metabolism.
Studies have shown that the human body increases production of the energy balance hormone leptin by up to 30% for up to 24 hours after an unusually large meal.
Still, critics say cheat meals can cause a harmful cycle of overeating and fasting and promote an unhealthy relationship with food.
Alcohol only on special occasions
“I limit alcoholic drinks to special occasions only,” Tameika revealed to her 234k Instagram followers. “I allow myself just a few drinks, keeping in mind how much sugar they contain.”
Consuming alcohol can make losing weight much harder. This is due to the calorie content in alcoholic drinks (especially cocktails) and their ability to slow digestion while increasing appetite.
No mindless snacking
“Instead of buying chips, crackers, and cookies at the store, I started taking snacks more seriously and now choose products with protein and fiber,” shares Tameika.
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“I also limited the amount of sauces and oils I used in food,” she continued, explaining that this especially helped her when her weight plateaued.
Nutrition experts indeed recommend consuming fewer additives such as mayonnaise, barbecue, and other sauces that can be high in calories, fats, sugar, and salt.
Less added sugar
“My sugar addiction honestly held me back,” admits Tameika. “No matter how much I wanted to maintain balance in this area, I had a real addiction. So I set a limit for myself – less than 25 grams [of sugar per day] – and stuck to it.”
The US Food and Drug Administration recommends limiting added sugar intake to 50 grams per day.
A study published last month found that removing added sugar from the diet can reduce a person’s biological age, i.e., the age of cells and tissues.
This number, influenced by genetics and lifestyle habits such as diet and exercise, can differ from a person’s chronological age, i.e., the number of years lived.
More helpful tips
Experts have more advice for people wanting to lose weight, related not only to food.
Certified personal trainer Mike Masi from Garage Gym Reviews recently shared 10 easy daily habits that help lose more than a few kilograms, writes eatthis.com.
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According to the expert, it is important to follow these principles:
- Eat healthy breakfasts
- Don’t forget water
- Prioritize proteins
- Eat more fiber
- Walk
- Maintain physical activity
- Write down what you eat
- Get enough sleep
- Avoid nighttime snacking
- Take responsibility
