🌿 Plant Powered Highlights of The Week 🌿
Updated: Jul 20
Another week has gone by training my amazing clients online. So many of you are achieving fantastic things while in lockdown. It's been a pleasure seeing you all make progress during these challenging times.
Below are a few photos of my vegan food over the past week.
Don't forget I'm holding a free HIT session each Friday at 8.20 GMT on zoom for 30 minutes. If you want to join for half our of fat melting fun then message me for the meeting ID.
My name is Daniel welshed, a vegan plant-based personal trainer in Sevenoaks. Today I want to show you how you can lose weight on a vegan diet with five simple steps. Okay? Just a little bit of background information. I've been vegan now for coming up to four years and it's been a fantastic journey.
I'm also a personal trainer, and before I became a personal trainer, I was also a professional chef before. So this has given me a massive insight into how to cook really good, tasty, healthy, weight-loss food for vegans and people on a plant-based diet. But before we begin, I just want to say thank you so much for watching these videos. I really appreciate it. And I appreciate it, even more, when you put a thumbs up when you like the videos, and you also make a comment below, because the more you do that, the more this video gets shared with everyone else, which means my message gets spread out to more people.
And if you like it, there's probably going to be a lot of people that like it as well. So make sure you hit the thumbs up and comment below on that note.
Tip number one eat whole plant-based foods. It's not been processed. Eat it.
I eat fruits, vegetables, lagoons, nuts, seeds, and things like that. If you eat whole food, plant-based diet, the likelihood is you're going to really limit the amount of vegan junk food you have, such as Oreos, vegan pizza, vegan burgers, vegan cheese, vegan ice creams, vegan biscuits, and the list goes on. If it's grown out of the ground and if it's grown from a tree, eat it. Okay, tip number two, eating abundance along with tip number one. If you're eating whole plant-based foods, you can eat a lot of food.
They're very calorie-light and nutrient dense. So the more you eat, the better you're going to feel. If you undercut, if you don't eat enough calories, you're going to struggle in the long term. So make sure you eat in abundance. And I don't just mean eating lots, I mean eating an array of foods.
The more foods, the more foods that are colourful, the more foods are on that colour spectrum, and the more nutrients you're going to be taking in. Tip number three, don't starve yourself. Calories are very important. Calories in versus calories out. It's simple.
If you eat too much, then you need, regardless of whether being on a plant-based diet, you're going to put on weight. However, on the flip side of that, don't eat too little. If for you, you need 2000 calories to maintain your weight as you are, don't start going and eating 1000 calories. You're going to starve. You're going to feel like crap.
You won't be able to do this for a long time. I want you and you should be wanting you to be doing this as a lifestyle, not a quick fix. So I recommend if maintenance is 2000, keep it 2000. But exercise, you can exercise them for only 300 calories and within ten days, or just over that 1112 days, you'll burn a pound of fat. Doesn't sound that much, but again, we're doing this for the long term.
You need to get that quick fix mentality out. It's only setting you up to fail. Tip number four on that note, exercise, man, exercise. Too many people do too little things. There's a reason why the average weight is going higher.
There's a reason why people are getting bigger and more overweight and unhealthy and having more and more diseases. It's not just down to the diet, you've got to move. We do live a more sedate lifestyle than we used to back in the day. We used to pick from farms, we used to have manual labouring jobs. Quite a lot of that is automated.
However, it doesn't stop you from doing just mundane tasks, going back to basics. Clean your house, wash your car, walk to the bus stop, walk to the train station, walk up the escalators and if you can do more, exercise a minimum of 30 minutes per day. But do what you can do that fits your lifestyle. The more you do, the better you'll feel and the longer you can do this for. And tip number five.
Sleep. Sleep all day long. I'm only joking, I'm only joking. Don't sleep all day long. In fact, I don't recommend you do that at all.
What are you going to get done? You're not going to get anything done. Sleep is subjective. However, all the studies show that you want to be getting between seven and 8 hours a night. You know this, I know this, we've been told it for a long time.
If you don't walk through the door until 08:00 in the evening and you think to yourself, but I need an evening to myself or the kids, you've just put them off to sleep and you think to yourself, oh yes, I'm going to get a bit of meat time. And then you stay up until 1112 o'clock and then you put your head down and it's 12:30 and your alarm goes off at 06:00. Do the math. Seriously, do it. If you're leading an unhealthy lifestyle and you're feeling rubbish about yourself, or if you're watching this and you're overweight and you don't like the situation you're in and you're that person that goes through in your head that thinks oh, I must have my me time in the evening.
But then you restrict your sleep and then the next day you feel rubbish. Then you need caffeine, then you need loads of sugar, and then you need loads of processed food like burgers or chocolate bars or crisps to sustain yourself. What are you doing to yourself? Take away that evening of yes, take it away. When you get through the door, eat your dinner, wash up, go to bed, or lay in bed for an hour, I can guarantee you that you will fall fast asleep.
And then whatever sort of crap that you were watching on the telly, save it for the weekend. You're going to be healthier and happier after the weekend spent with your family. The happier you are, the likelihood is the happier they will be, too. So that moment in the evening when you think, oh, I'm going to have a bit of me time now, is actually killing your life. Not just killing you prematurely, but it can also be killing your relationships as well.
That, my friend, is exactly how important sleep is. Sleeping.