It is an unfortunate fact that the human race are getting fatter, with many of us deemed overweight or obese.
The problem with this is that the excess weight can put us at a higher risk of developing numerous health conditions.
For instance, excess weight can increase the risk of developing heart disease as well as diabetes.
So what can we do about it? Here are some tips that if you follow should ensure you experience weight loss success.
#1: Eat healthier
This is obviously one tip that you do not need to be told about, yet I am adding it as it is something that you may know about but you may not know exactly what you should be eating.
My suggestion would be that for each meal to consist of 50% fruit and vegetables, 25% whole grains, with the remaining 25% from protein.
You should cut back on junk food and try to consume more monounsaturated (MUFA) or polyunsaturated (PUFA) fats instead of trans fats.
I would suggest that you diet includes some if not all of the following foods:
- Fresh fruit and vegetables
- Whole grains; for instance brown rice and oatmeal
#2: Keep a food diary
If you keep a food diary you will be able to look back at what you have eaten to see if any changes are needed to see better results.
You can also use a food diary as a motivational tool, as you can use it to write down your progress, which you can then look back on when you are feeling unmotivated.
Again, this is a tip that you have probably heard countless times before, and for good reason.
Exercise can help burn extra calories, and is good for your overall health too, so make it a part of your daily routine.
If you are new to exercise then I suggest that you start slowly, perhaps just a short daily walk to begin. Before long you will be able to do more each day.
You don’t even need to join the gym if you are intimidated by working out in front of others. There are plenty of workouts that you can perform in the comfort of your own home.
#4: Watch what you drink
There is a reason why I call soft drinks and alcohol “empty calories”, it is because they are full of calories that serve very little nutritional benefit.
I would suggest that instead of drinking these high calorie and high sugar drinks that you instead choose a plain glass of tap water.
Water contains no calories whatsoever, but can help curb your appetite, while also helping to flush toxins from your body.
To improve the taste you could add a slice of lemon or another citrus fruit.
#5: Measure your portions
It is important to measure your portions, as even if you are eating healthily you still need to make sure you are not overeating. If you don’t then this could lead to weight gain.
#6: Eat mindfully
If you wish to lose weight then you need to be aware of what you are eating and the effects it has on your body.
Does the food you eat satisfy you? Are the ingredients healthy? What about the calorie content?
These are all thoughts you need to consider.
Eating mindfully will also help to slow down the rate that you eat, which can ensure your brain has the time required to receive the signal from your stomach that it is full. This process usually takes around 20 minutes.
#7: Plan ahead
To succeed at your weight loss goals you need to make sure that you prepare for the unexpected.
You could prepare healthy meals ahead of time, so that you are not forced to buy a takeaway when time is sparse.
If you have an upcoming meal or event, you could also arrange your meals surrounding the events so any overindulgence wont have too much of a negative effect.
#8: Get support
A problem shared is a problem halved is a popular saying that is true for any weight loss journey.
Basically, if you have a little support from family or friends then instead of quitting you could talk to them so that they can encourage you to continue.
You may also want to consider getting support from like minded people too, for example join a group such as Weight Watchers as there will be people present who are undergoing similar experiences.
#9: Don’t give up
It is important that whatever issue you encounter that you do not simply give up on your goal.
We all encounter issues, but if you want to succeed then you simply need to keep trying.
No one said that weight loss will be easy, but with a little hard work and dedication you will reach your goal weight.