It seems that you can’t look at any magazine, television program or read through any website without seeing something about weight loss. Sometimes there can be too much information. We are being inundated with information about weight loss due to the rising obesity rates and numbers of people struggling to lose or control their weight.
It’s important to make the right kind of changes in order to lose weight and to keep that weight off over time. You will be healthier and your body will work if you choose nutritious, high-quality foods and effective exercises. Here are some steps to help you out.
- Keep your eyes on the prize and keep your goals in mind. Write them down. Understand why you’re losing weight and what your purpose is. Take some time to re-promise/state as true that losing weight is not just about looking good, but is also about being healthy. You may need to do this step every day, especially during those days that you struggle.
- Have realistic goals
You are not going to lose 20 kilograms in a week, so making that your goal will only set you up for failure. There’s an old saying that slow and steady wins the race. As you start on a weight loss trip, use this saying as your statement and repeat it often to help you set goals that are both challenging and within reason.
- Write down what you’re eating and be specific
This is very important, especially when you just start on your new plan. You will be surprised at how many times you feel like changing your diet and exercise plan . But, you need to make plans and STICK TO THEM !!
- Be firm and tough and overcome
There will be times when you just don’t follow your plan. Maybe it’s that evening when you eat a whole bag of junk food in one sitting. Don’t let this derail your whole trip. Use it as a lesson to be learned and move forward.
- Tell your friends and family about your goals
This will create some responsibility for behavior for you and will also provide you with support from those who care about you and love you.
- Remember that this is about lifestyle and not just a diet . You don’t want to return to what you did before. If you do, you’ll gain back the weight. Incorporate changes into your life that are permanent.
- Reward yourself
As you meet your goals, choose non-food ways to reward yourself. Buy yourself a new outfit, go watch the latest movie. Treat yourself.
- Don’t mind the scales …. As people begin new exercise and food habits, your weight may very well increase for a while. This is because you are gaining muscle and muscle weighs more than fat. Pay attention to how your clothes fit and how much you better you feel for at least the first few months.
- Drink More Water
Many people mistake the feeling of thirst for the feeling of hunger. Sip on water all day long, making sure to consume a couple of litres every day.
- Add in the Fibre
Fibre makes you feel fuller for a longer period of time. However, if you now don’t eat a lot of fibre, add it in slowly as too much at once can cause digestion issues.
- Ditch The Fizzy Drink
There’s nothing worse than drinking sugary drink. And choosing diet drinks are no better. Research is showing that diet drinks may actually lead to weight and fat gain.
- Pack your lunch
Going out to restaurants or grabbing snacks will only lead to eating and drinking too many non-nutritious calories. Plan ahead so you have vegetables, fruits and lean protein in every meal.
- Choose half portions when out with friends
Restaurant portions have greatly increased in size over the years. Get yourself back to what used to be regular and either select half portions, choose a small before-dinner snack or split your meal with someone else.
- Snack away
Snacks are not necessarily bad. Very small snacks of nutrient-dense foods can help you feel full all day long and can help you from overeating at a mealtime. Choose a few nuts or an apple when after a healthy snack.
- Use the apple rule
If you decide you’re hungry, ask yourself if you’re hungry enough to eat an apple. If the answer is “no”, then you are probably not eating because of hunger. You may be eating out of boredom, stress or thirst
- Buy smaller plates and bowls
Studies show that as portions have increased over the years, so has our plate size. Instead of leaving half your plate empty when serving yourself, which may make you feel as if you’re being starved, simply use smaller plates and bowls.
- Eat the Healthy Fats
For too many years, we’ve been told to eat a low-fat diet to lose weight. This is wrong. When you eat a small amount of very healthy fats every day, you will become less likely to overeat. Healthy fats include cold-pressed, non-processed oils such as virgin olive oil, unrefined coconut oil, walnut oil or flower seed oil.
- Eat Your Veggies
At least 50% to 75% of your plate should be vegetables. Pick the colourful ones, which have the most vitamins and minerals.Do not drown them in unhealthy sauces or dressing. Simply use some real butter or olive oil and vinegar to top them.
- Drink green tea
Add in a cup or two of green tea every day and you will also be jumpstarting your energy. Don’t drink too late in the day though. You don’t want a burst of energy just before bedtime.
- Double the Protein
Studies have shown that people who double their lean protein level lose more weight and fat than those who keep protein at a steady level. Incorporate lean cuts of chicken, pork and beef and incorporate in every meal. Eggs are also a delicious source of protein.
- Start your day with a healthy breakfast
For most people, skipping breakfast leads to stuffing themselves later when they feel like they are starving. Make a high-protein and high-fibre breakfast a priority and you will avoid this completely.
- Cut down on alcohol drinking
There’s nothing worse than drinking empty calories and as much fun as a few beers sound, these calories add up and can reverse any progress you’re making. Once you hit a target weight, adding back a few beers shouldn’t be an issue.
- Make sure every meal has at least 3 food groups
Each meal should have protein, vegetables and grains. When you choose grains, make sure to choose whole grains that provide plenty vitamins, minerals, and protein.
- Never Skip Meals
Always make sure to plan out your meals and always make sure you have on hand what you need to make those meals. The best way to get off track is to stop planning what you’re going to eat. This means you grab whatever is convenient and easy and that usually means unhealthy.
- Add Exercise
Cardio exercise burns more calories on average than almost every other activity. Luckily, there are cardio choices to meet almost any personal taste. Running, hiking, walking, cycling, elliptical machines, stair climbing, rowing, skateboarding, playing soccer are all great examples of good cardio choices.
ALL THE BEST WITH YOUR WEIGHT LOSS !!