It needs to be stated that one of the problems that arises with a quick, simple solution to weight loss is that it usually leads to even quicker, weight gain shortly after. There are hundreds of weight loss tips out in the fitness and health industry, and we have no doubt that you may be as we are tired of hearing what is effectively the same advice over and over again.
The truth unfortunately is, there are no new weight loss tips. The same statements and truth of yesterday is the truth that is told today. Weight Loss requires that you change your eating habits, exercise more frequently, and live a healthier lifestyle.
Any weight loss program can help you lose some of the initial pounds you need to shed, and it will often give you advice on how to keep them off, but the rest remains with you. Going straight back to your old habits both from an exercise points of view and your eating habits is not going to help you stay in shape, or even stay healthy.
Before you choose a weight loss program, let’s go through those tips one more time. This time, put them into practice – allow us to help you to lose the weight, and keep it off.
Weight loss must be for the right reasons
Before you even look at a diet plan or exercise schedule, look at why you want to lose weight. If you want to improve your health, look and feel better – great! If you want to be able to play with your friends , mates or kids more, that’s even better. Trying to get your ex back, look better than the next door neighbour, or because your partner says you should – not so good.
The best motivation to lose weight is when you want it for yourself – nobody else. Health reasons we understand should be foremost, because being overweight can and often does cause health issues that will be with you for the rest of your life.
Choose a weight loss program carefully
You must be realistic when you choose how you are going to go about losing weight. Your lifestyle and eating habits may not suit every type of program or diet, and choosing one that you cannot adjust to or cope with is setting yourself up for failure. Remember one of the areas of most concern is that you or someone close to you is cooking for weight loss. So you need to look at your current eating habits, level of physical activity, work schedule, family and social life.
Think realistically about how much change each of those areas can not only withstand but can you achieve it without job loss or cutting relationships. For example, if you do no exercise at all, you’re going to struggle with a weight loss program that requires intense exercise from the get-go. and remember that exercise form scratch leads to muscle fatigue and often DOMS (Delayed onset of muscle soreness) and you need to balance that against life and work style.
If you eat out regularly, you’ll need a diet that allows you a wider choice of food types to accommodate that, and remember some if not all weight loss programs either reduce or eliminate Alcohol.
One are of concern needs to be that counting calories can and will be be time consuming, so if you have a busy schedule, you may want a diet that either lays it all out for you, or gives you more flexibility. Using the latest app on your phone still takes time and energy something you may not have a lot of time for.
Try not to be sucked in by the promise of losing a certain number of kilo’s in a specific time period – understand that we all lose weight at a different rate, and the only way to guarantee you will lose any weight is by following instructions as they are laid down for you.
Also remember cutting calories , reducing the food you eat, exercising all takes a physical and mental toll , and you must be prepared for that side of losing weight.
Set Weight Loss goals at realistic levels
This cannot be stressed enough. Setting weight loss and fitness goals that may well be impossible to reach sets you up for failure, for disappointment and misery. Break your goals into small achievable steps. Monthly or weekly goals are easier to achieve. Make sure that your goals represent a healthy weight loss – which most often means gradual weight loss leading to a healthy weight for your age, gender, height and body type.
Set the targets and be flexible, remember eating out with friends, family members, birthdays and the inevitable party ned to be factored in, do not lose sight of the fact that it is you that still has to have friends and family after you lose the weight.
Write it all down
Whether you call it a food diary or a weight loss journal (personally I prefer the latter), get into the habit of recording your eating habits – and preferably start doing this before you go on a weight loss program. Record what you eat, when you eat – and why you eat.
Why you eat will help you identify what triggers the unhealthy eating habits that may have led to your weight gain. Boredom, loneliness, anger, frustration ( home and work) and stress can often lead us to unhealthy snacks and comfort food, even though we know it’s not good for us. Use your diary or journal to record your goals, and your progress.
Some of you will find that app that helps you to monitor your habits, but find one that is easy to use, one that monitors your steps, exercise program a, water intake, food intake all in the same place is by far easier than writing it all down. Get one that transfers the data to your laptop, computer or even into the cloud
Program for weight loss success, but expect some bad days
Forget about all the diets you’ve been on in the past! Program yourself for success on this one, but accept that there will be bad days – and even bad weeks. Nobody is perfect, and you will have a day or two where it just gets too much for you. You may skip a workout, or find yourself unable to resist the donuts your colleague brought to work. It’s okay to slip up! It is NOT okay to give up. One bad day, one poor decision, or even a string of them, does not mean you have failed. It just means you had a bad day. Tomorrow does not have to be the same, so just get started right away.
Get support from friends and family
Whether it’s friends, family or an online group, make sure you have people to support and encourage you – to do this you need to tell them what you are doing and why , often that is the hard part especially on those bad days. There are thousands of people in online groups who share their experiences with different diets and weight loss programs, most of them have been through the same difficulties you may or will be facing, and many who have succeeded. Read their stories, chat to them, and learn from their mistakes. Ask questions about how to overcome specific areas of the programs and exercise routines, it all helps mentally to keep you charged up.
Exercising for Weight Loss
Whether you like it or not, there needs to be some form of physical activity included in achieving a healthy lifestyle. Not only does it help you lose weight, but it will help you maintain the weight loss. Of course, the health benefits are a big factor – even if you’re thin, exercise is good for you. You will find that the usual recommendation is between 30 and 45 minutes of exercise three times a week.
Recent research indicates that those thirty minutes can be broken up into three 10 minutes sessions, with the same results. 10 minutes is often easier to fit into a busy schedule, and the exercise you do will keep your metabolism boosted throughout the day.
Your exercise program should involve activities that you enjoy doing. If you don’t enjoy it, you’re going to find any excuse not to do it, or be miserable when you are. One of the three factors most likely to lead to successful weight loss is having home exercise equipment, so that may be an avenue to investigate too.
Whether you are following a specific diet plan, counting calories, or just cutting down on the ‘bad’ food, there are a couple of things that can help you.
Eat slowly. It takes 20 minutes from the time you start eating, for your brain to register feelings of fullness. If you eat fast and gulp your food down in less time, you won’t know you’re too full until it’s too late. A bteter tip is to stop eating when you feel satisfied – not full.
Watch those portions – especially when you are eating out. Eat half the meal and take the rest home in a take out box. Be aware that in some restaurants its easier to get a share plate, we do this often where we get a plate for two , and often it will be a normal meal split by two people. At home, use smaller plates – a great way to make sure you don’t serve too much, but your plate will still look nice and full.
Go easy on the salt, in fact try to avoid using it, this stops you upsetting the chef who has spent time cooking the meal and believes that there is more than enough salt and spices in the meal already. Limit high fat foods, (unless you are working with the Keto Diet Plan) replace red meat with lean poultry and fish, and drink lots of water. Don’t skip meals, especially breakfast, as that’s the meal that wakes up your metabolism and gets it going for the rest of the day.
Chart your progress
Keeping track of your progress, including any slow or stalled loss periods, will let you see what helps you to succeed, what causes problems, and when to celebrate. Don’t compare yourself to anyone else, even if they are following the exact same plan as you. Everyone loses weight at a different rate, due to metabolism, muscle tone and body type differences.
If your progress has stalled, particularly towards the end of your diet then you are on the wrong program , you need to consider a eating plan that becomes a way of life rather than just a diet. , Too often people find that they hit a plateau.
The best way to overcome this is to change something. Exercise in the mornings instead of the evenings, swop carbs for proteins and vice versa in a few meals, or even take a few days break altogether. A plateau means your body has settled into a flat steady routine, and often all it needs is a little jolt to get it working at losing weight again.
Maintain, maintain, maintain!
It is common sense that once you’ve lost weight, going back to your old habits will bring the weight back on, but so many fall into that trap. This is why we stated earlier that what you need to be doing is creating a new way of eating . Either their diet was so radical it is impossible to continue in real life, or the weight loss program failed to explain how the dietary changes made to lose weight can be adapted to maintain your new weight.
After your ‘diet period‘ is finished, you should have a better idea of what to eat, when to eat, and how to eat it. You should be feeling the benefits of regular exercise, and in fact be able to do more exercise because you are now fitter and stronger. Adapting your weight loss program to a weight loss maintenance program and a new healthy lifestyle should be a priority.
Although these tips may seem like common sense, old hat or just another repetition, that doesn’t mean you’ll take heed. Most of us know when we’re eating the wrong food or not exercising enough, but that isn’t always enough.
You have to take action in order to change your life, and there is no shortcut. A weight loss program can help you get the weight off, but you have to keep it off. It is not easy to lose weight, and no-one takes kindly to change, but if you want to improve your health and well-being, you are going to have to put some effort into becoming healthy. The results will, however, definitely be worth it.