1| Set Specific And Realistic Goals
Think about exactly how much weight you want to lose and break it down into bite-sized goals. Start with an initial goal, for example losing 3 kilos then you can identify further goals along the way, building it up such as to 6 kilos until you reach your ultimate goal weight. It is important to set a time scale for each goal in order to keep motivated and determined along the way. Make sure you are realistic about what you can and can’t achieve. For example, it is probably pretty unrealistic to get down to a size eight if you haven’t been anywhere near that size since you were a teenager. Keep it achievable, perhaps aim for one dress size, and once you get there you can always set a new goal. Unrealistic goals can lead feelings of failure; causing you to give up.
Ask yourself “do I really want to lose weight?” and “what would it me to me if I lost some weight?”. If you really want to do something and you put your mind to it you will succeed. It’s totally up to you.
3| Blood Sugar Balancing
Imbalanced blood sugar levels throughout the day can hinder weight loss.
4| Portion Sizes
Become more aware of what recommended portions of various foods look like. For a rough guide think protein; the size of your palm and the thickness of a deck of cards. Carbohydrates; around the size of a clenched fist and vegetables think 2 open palms.
5| Don’t Skip Meals
Starving the body can lead to weight gain, in the long run, skipping meals can slow down the metabolism. Since the body isn’t sure when it’s next meal is coming it might start storing whatever little you are eating as fat as a protective mechanism. Focus on nourishing your body rather than depriving it and weight loss will follow naturally as a side effect.
6| Food Labels
Don’t be fooled by labels, just because something says ‘low–fat’ doesn’t mean it won’t affect your waistline. Most low-fat foods contain added sugars so opt for fresh, whole foods, that way you know exactly what you are putting into your body and steer clear of any refined and processed foods containing ingredients that you can’t even pronounce.
7| Keep A Food Diary
Sometimes it really helps to record what and when you eat and drink, allowing you to pinpoint areas where you might be going wrong and make healthy changes.
8| Get Moving
Keeping active is definitely a massive factor in helping to shed those excess kilos and keep them off. 30 minutes of exercise most days is ideal. You can always choose something that you enjoy as this way you are more likely to stick to it. Get some variety; doing the same thing day in day out can become very boring.
9| Mindful Eating
Being aware of what you eat and drink puts you in control of your diet. Make sure you eat all your meals (even snacks) from a plate and sit down at a table. Eat with no distractions (e.g. computer/TV/reading etc.), this way you engage your parasympathetic nervous system, which controls your digestion. Eating slowly and thinking about the food we are eating gets the brain in gear, giving it time to receive signals from the stomach telling you when you are full, which means…… it’s time to stop eating!
10| Sleep Well
Poor sleep has been shown to stimulate the release of the hunger hormone ghrelin, making us hungrier. This then leads to overeating and weight gain, so make sure you get some good quality and quantity beauty sleep.
11| Keep Hydrated
The benefits of water are numerous; a well-hydrated body helps your muscles and organs to work quickly and efficiently. When your body is working well, it will boost your metabolic rate and help you to feel more energetic.