For some of us weight loss can be difficult to achieve, but if you value your health then you still need to stick to it.
Here are a few facts about weight loss that could make your journey that much easier.
#1: You must learn to love yourself
While we are all bombarded with images of ‘near’ perfect models on adverts and in the movies, the reality is that the majority of us are never going to look like that.
Of course it is possible to change your appearance through diet and exercise, but there is nothing we can do to change our height, our body type or the length of our limbs.
Once you start to realise this and begin to love the body you are in then you will become more body-confident.
#2: Quick fixes don’t work
Did you gain weight overnight? I very much doubt it so you cannot expect to lose the excess weight overnight either.
This means that those fad or celebrity diets ought to be avoided as losing 8 pounds or so in a week is not realistic and could potentially be dangerous.
Often these types of diets involve drastic calorie cuts or restricting entire food groups from your diet.
While these may work short term, you will find that once you start to eat more normally the weight will come back on as quickly as it was lost.
#3: Your friends diet may not work for you
Even though your friend has managed to successfully lose weight using one method does not necessarily mean that you will see the same results using the same techniques.
We are all different and have different needs. Our metabolisms and our activity levels are also different.
You will have to find out for yourself what works for you.
#4: There is no need to cut carbs entirely
There are numerous low-carb diets available that many will swear by. However they are not for everyone.
For those who lead an active life then you will need carbs, as they will provide you with energy.
Instead you will need to find the right kind of carbs, for example starchy vegetables and whole grains.
#5: You need to get enough sleep
A lack of sleep can mess with your hormones that control your appetite, so try to cut back on those late nights and early mornings.
I suggest that you aim to get at least 7 hours of sleep every night.
#6: Don’t be afraid of hunger
Instead of eating whenever you feel hungry, try to stick to your normal dinner times.
If you are constantly eating between meals then you are no doubt consuming far more calories than you should.
Try to take your mind off the hunger and you will soon see the results.
#7: Gluten is likely not making you fat
For the vast majority of people, gluten and genetically modified foods are not the cause of their weight gain.
The real reason is that we tend to overeat. So once you take control of this then you will start to lose weight.
#8: Gym is not the answer to weight gain
Have you ever heard the saying “you can’t outrun a bad diet”, which basically means that to lose weight you need to look at what you are eating more than your activity levels.
Of course exercise is important for overall health, but it is far easier to cut 500 calories from your diet than it is to burn them in the gym.
#9: You can eat more and lose weight
This may sound silly, but eating more of the right things (fruit, vegetables, fibre and protein) will leave less room to eat that junk food.
The result is fewer overall calories consumed, a feeling of fullness and weight loss.
#10: Not all fat is bad
Our bodies need fat to function, but instead of eating foods containing saturated or trans fats, you should instead stick to healthy fats like those found in olive oil or an avocado.
These healthy fats are slow to digest so will help to keep you feeling satisfied for longer.
#11: Your thyroid is unlikely to blame for your weight gain
Although some of us will gain weight because of thyroid or other health problems, most of us will gain weight simply because we eat too much.
Of course if your diet has not changed but you seem to be gaining weight almost overnight then perhaps a trip to the doctor is recommended.
#12: Cutting alcohol consumption can help
If you are a fan of alcohol and partying then this maybe a contributor to your weight gain.
Most alcoholic drinks contain calories, with some containing a surprisingly high number. This is due to their sugar content, so perhaps next time try to be a bit more conscious of what you consume.
#13: You can find time to exercise
These days we all lead much busier lives than we used to. However this is not an excuse not to exercise.
However busy we are we can still allow ourselves 5 minutes to workout. You just need to ensure that what you are doing in that time is intense.
You do not need to spend hours in the gym to see any benefit. With HIIT (High Intensity Interval Training) you can burn hundreds of calories in just a few minutes.
#14: Weight training is better than cardio
Steady-state cardio on a treadmill or elliptical machine will certainly help to burn calories, but it may not be the best way to lose weight.
Once you stop working out on these machines your calorie burning will stop. However if you were to lift some weights you will not only be burning calories while you workout, but for an additional 24 hours too.
Weight training also helps to build muscle, so you will find that your RMR (Resting Metabolic Rate) will also increase, which basically means that you are able to burn off more calories than you would normally at rest.
#15: You don’t need a gym membership
While a gym may have more equipment available, if you do not have access to a gym then there are certainly methods you can use to burn off calories.
Below is an example of a workout you can do in the comfort of your own home.
#16: You need to change your workout now and then
If you stick to the same workout routine then after a while you will stop seeing the same rewards as your muscles will get used to the workout.
I suggest that you change your workout every now and then. Keep your muscles guessing and reap the rewards.
#17: You can still be healthy when overweight
Weight loss is not all-important and you can still be healthy even if the scales or your BMI is saying different.
If you eat healthily and get regular exercise then your energy levels will improve, along with your confidence.
You may never look like a supermodel, but that is ok. Love yourself and ignore what anyone else has to say.