Weight Loss: Tips:
TIP 1: Get Cooking!
This is probably no great surprise. When you cook at home, you see exactly what is going into your food. You can measure amounts and think about what combinations of foods add up to what number of calories. You can keep careful record of what goes into each recipe.
TOP TIP:
Substitute something healthy for something unhealthy - maybe plain yogurt instead of sour cream, or low fat cooking spray instead of cooking with fat.
TIP 2: Watch your Portion Sizes:
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta! You do not need to finish and clean off the plate every time.
TOP TIP:
If you struggle with portion sizes why not buy a ‘food portion plate’.
TIP 3: Do not Skip Meals:
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced.
TOP TIP:
Instead of eating 3 big meals, try to eat 5 - 6 smaller meals and snacks throughout the day.
TIP 4: Go for wholesome fresh foods
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
TIP 5: Don't be overly-restrictive – we all need treat sometimes!
We all like the occasional takeaway or bar of chocolate and there is nothing wrong with that. Everyone has his or her favourite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity.
TOP TIP:
Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favourite treats usually lead to an early relapse. Understand Labels – this is not always easy!
TIP 6: Drink plenty of water throughout the day.
As well as prolonging your life and keeping your internal organs (liver, kidney etc) clean and healthy, it also speeds up your metabolism and aids weight loss!
Drinking regularly ensures adequate maintenance of water content of the body. Water is important for the proper transport of nutrients to all cells and tissues of the body. If we take a bath daily to clean our body externally, the more we need to clean our body internally.
When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day! If you're serious about becoming leaner and healthier, drinking water is an absolute must. If you're doing everything else right and still not seeing results, this might just be what's missing.
TOP TIP:
Always keep a bottle of water on your desk at work, and readily available at home. Water curbs your appetite, so a glass of water before a meal will stop you from over eating.
TIP 7: Keep a food diary
Writing down what you eat helps you take a critical look at your food habits and make healthy changes. Here are some tips.
- Record everything you eat and drink immediately.
- Note what you're doing while you're eating―driving, watching TV, etc.
- Describe how you felt while you ate: angry, sad, happy, nervous, starving, bored?
- Be honest. It's a diary, not a newsletter, and no one has to see it but you.
- At the end of each day, examine how your emotions affected your eating.
Tip 8: Keep Active
Being more active really does speed up that weight loss. And it really doesn't need to be much - just a few small lifestyle changes and you'll be doing more exercise without even knowing it!
TOP TIP:
- Instead of overeating at the weekends think of something active that you will enjoy - Weekends are the time when most people break their diets. There are so many activities to choose from all you need is on e that suits you. Our suggestions: take the dog for a walk , take the kids to the park, go swimming, join a dancing class, get a fitness CD, go shopping....anything that you enjoy that gets you moving! .
- Walk up the stairs – never take the easy option and jump in the lift!
- Use a pedometer - a great way to track your steps and calories. Also a useful tool to keep motivated and set exercise goals.
- Walk to the local shops rather than drive.
- Park your car further away from your workplace.
- Take the dog for a walk...if you don’t have a dog ask the neighbour if you can walk theirs or just go on your own. Walking is a great opportunity to take some time out and reflect on your day.