Tips for Successful, Lasting Weight-loss
Roughly one in four men and one in three women in the UK are overweight or obese, and the figure is predicted to rise at an alarming rate. Why, with a growing national interest in diet and exercise, are our waistlines still expanding? Ditch the yo-yo dieting and follow these easy to follow tips for a healthy weight-loss, and keep it off for good:
Don’t go cold turkey
If you try to cut out everything ‘bad’ for you, you’re more likely to fail. Instead, aim to eliminate a few foods each week, introducing new foods to replace them. For instance, try cutting down on your mid-morning biscuit and coffee break, and instead opt for a glass of water and some dried fruit and nuts. The next week you could concentrate on introducing a healthier lunch. Aiming to eliminate everything in one go leads to food obsession; when you can’t have something, you really, really want it and are more likely to give in. Allow yourself that slice of birthday cake, but make sure you compensate by getting your ’5-a-day’ and eating a healthy dinner.
Keep a food diary
Many people underestimate how much they actually eat; “I had cereal for breakfast, salad for lunch, and fish with vegetables for dinner”, conveniently forgetting the packet of biscuits consumed in between. If you record everything you eat throughout the day, you may be shocked at how much you’re actually eating. Also note down what mood you’re in, as this could shed light on why you so readily reach for the biscuit tin mid-afternoon. Many people eat not because they’re hungry, but because of the emotional state they’re in; bored, depressed, lethargic. If you can identify why you are eating certain foods, you can get to the root of the situation and address the problem, thus eliminating the need to overeat.
Don’t give up
So often people don’t see results within a week or two and give up. Although perhaps disheartening, persevere. Fad diets that help you to quickly shift the pounds rarely work long-term; as soon as you start to eat normally again, you’ll put all the weight back on, and often more. A healthy rate at which to lose weight is 1kg (2.2lb) per week. This may not seem like much, but equates to almost 9lb per month. Try to set yourself realistic targets, and stick to them. For instance, ‘I want to lose half a stone this month’ is much more realistic than aiming to shed that same weight in 2 weeks. Keep these goals in mind and you’ll be more likely to stick to the plan, and less likely to opt for that second slice of cake.
Exercise
It may seem obvious, but exercise is key to losing weight. You need to burn more calories than you take in, and it’s far healthier to achieve this by exercising than by simply reducing your calorific intake. Too many of us do not get the recommended 30 minutes of cardio three times a week. It’s a lot easier than you may think to fit exercise into a busy lifestyle. If you hate the gym, go for a brisk walk. If you don’t live too far from work, cycle in, or even get off the bus a few stops early and walk the rest. Why not try jogging in your lunch break, or find a sport you enjoy and join a local club. Exercising can be both social and fun. When you find something you enjoy, the rewards are great; not only will you become stronger and fitter, the endorphins released during exercise will help you feel great and ward off depression.
Check food labels
Too many foods are filled with bad fats, sugar and salt. Even if the calorie content is comparatively low, you are not getting any vital nutrients. Steer clear of processed foods, refined carbohydrates such as white bread and pasta, sugary drinks, hydrogenated and saturated fats, and sugary snacks like biscuits and chocolate, all of which are nutritionally ‘empty’. Instead, opt for plenty of fruit and vegetables (raw where possible), whole-wheat or brown carbohydrates, cereals (oats, quinoa, millet, spelt) dried fruit, nuts and oily fish. Remember, although calories do play a role, the key to a healthy weight loss is a nutritious diet, not simply the amount of calories you take in.
Top up on important supplements
In order to help your body function properly, you need to provide it with plenty of vitamins and minerals. Although these can be obtained from diet, it is usually not possible to acquire sufficient amounts. Try taking a good quality multi-vitamin, or see a health practitioner for specific advice; self-medicating can be dangerous, as certain vitamins such a vitamin A can be toxic in large quantities. Also consider taking an omega-3 rich fish oil such as Vegepa or OmegaFlex, which also contains glucosamine to protect the joints. Studies have shown that those taking an omega supplement whilst on a weight-loss programme lose more weight than those who don’t. You will also likely benefit from improved cardiovascular health since EPA helps to supply the muscles with oxygen. Its inflammation-regulating properties also means it’s great for weight-bearing exercise which put strain on the joints.
Don’t skip breakfast
People who regularly eat breakfast tend to be slimmer than those who don’t. Skipping meals is never the answer to losing weight. The age-old rule of, ‘breakfast like a King, lunch like a Prince, and dine like a Pauper’ is actually very sensible. After sleep, your body needs food to wake up your metabolism so it can go on burning more calories during the day. It makes sense too to make breakfast the biggest meal of the day, as you will have all day to burn it off. A big dinner an hour of two before bed will not get burned off, but stored as excess fat. Although a large breakfast may not always be possible, try making breakfast and lunch significantly more substantial than dinner.
Don’t weigh yourself
Although very tempting to rely on scales as an indicator of weight loss, this can be misleading. If you are eating well and exercising regularly, it is likely you won’t notice much reduction in terms of actual weight in the first few weeks; you will be gaining muscle, and muscle weighs more than fat. If you can, remove the scales from the bathroom and rely instead on how you feel, and how your clothes fit. If you must weigh yourself, bear in mind that it may take a few weeks before significant losses show.
Hydrate with water
Thirst is often mistaken for hunger. Most people do not drink the recommended 2 litres of water per day, and reach for food when they actually need water. Next time you think you’re hungry, have a glass of water first. If you’re still hungry, snack on some dried fruit and nuts, but chances are the hunger will have disappeared. Water is also crucial for a well functioning body and eliminating toxins. When exercising, make sure you increase your fluid intake, sipping at least every 15 minutes.
Get enough zzzzz
Most people do not get enough sleep. The recommended minimum is six hours, but for many people even that is not enough. If you regularly get 5-6 hours of sleep a night, you could be losing a whopping 2 nights sleep per week. Trying to lose weight when your body is tired is much more difficult; not only will your body not be functioning as well as it should, if you’re tired you’re much more likely to reach for quick-energy, high-sugar foods, such as biscuits and chocolate, which give you a temporary sugar high but leave you feeling worse than before – time for another biscuit? Watching TV or staring at a computer screen just before bed is often the cause of restless nights as the brain has been stimulated and cannot shut off. Try having a relaxing bath or reading a book instead, and ensure your room is completely dark and as quiet as you can make it. Lavender oil on your pillow can also help promote a good night’s sleep, leaving you fresh and raring to go when you wake.
