We all have a few extra pounds we would like to lose or a pair of jeans we wish we could get into again but weight loss can be daunting and sometimes feel impossible! Below are a few guidelines to assist dieters losing weight and shape up.
No need to diet
If you have tried a faddy diet with vacant promises of fast weight loss but not achieved anything it is because diets are the erroneous way to lose weight. Many of these diets advocate cutting out foods completely or eating only one type of food. This approach is unhealthy and not a long term resolution to weight loss. To ensure you lose weight safely and preserve your new body you must make a complete lifestyle change and stick to it. For weight loss results eat a diverse diet of all food groups counting lean protein and wholegrain cereals. The fundamental component of achieving weight loss is burning more calories then has been consumed so adding exercise to your new lifestyle is a must. Find an exercise that you enjoy doing which you can stick at.
All foods are allowed!
Denying yourself of your favourite treat perpetually will end in overindulgence and be incredibly detrimental to your weight loss. To avoid this happening let yourself have a small treat when you have a longing for one but be controlled with the amount you eat. If you hanker after a cookie, buy a single one from the bakery instead of a whole packet.
Eat less without knowing
Taking more notice of your eating habits will result in you consuming less food. Firstly, swap your dinner plate for a smaller one to manage portion size. Then try placing your cutlery down between every bite and chew the food properly. Not rushing your food down will enable your body to realise it is being fed and ultimately signal that it is full. If you take more time when eating you will soon appreciate how many calories you are avoiding.
Use an incentive
A brilliant way to keep you on track is by using an incentive. Place a picture of a holiday destination you want to trim down for in the kitchen or hang a pair of jeans up you want to get back into. These items will motivate you to steer clear from the junk food!
Keep a food diary
You may feel you have been trying hard but not seeing any results. Keeping a log of everything you eat each day may highlight indulgences you didn’t realise were so detrimental to your weight loss efforts.
No shopping when hungry
Going to the grocery store when you are hungry spells big trouble. You will without a doubt buy more food then necessary including high calorie fattening treats. Go to the shops when you have just eaten and are satisfied.
Incorporate protein at mealtimes
Eating an increased quantity of protein will aid building and maintain muscle mass which eventually will speed up the metabolic rate and burn more calories during exercise. Good sources or protein include nuts, seeds, pulses and lean meats like poultry and fish. There are also good quality protein supplements available too.
Reward yourself
Reward yourself after each stage of weight loss you achieve as an award. Clothes are a good treat especially considering you will need to replace your clothes with smaller sizes!
Get active
The most effective way to lose weight and keep it off is by setting up an exercise routine that you can stick to. There is no need to become a fitness junkie to see results though. Build up slowly by gentle walking and increase the time and power of your workouts to suit you. 30 minutes a day is the recommended amount of exercise to aim for and can be cut up into 10 minute manageable chunks. Also include resistant training to build lean muscles. Muscle burns more calories then fat during exercise and speeds up the metabolic rate which carry on burning calories even while you sleep. Find an activity you enjoy so you continue with it and ensure you make time during the day.
Don’t give up
At some stage in your lifestyle change you will hit a wall and find it easier to turn back to your old ways then break through it. Returning back to your old lifestyle will mean returning to your old body that you were unhappy with. If you have a bad day or a slip up then don’t worry, tomorrow is a new day. It will take a lot of hard work and determination to accomplish your goals but it will be worth it in the end.
