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21 simple tips for successful weight loss

21 simple tips

for successful weight loss

 

  • Drink at least 1.5L of water every day.  Ensure that the water is drunk evenly throughout the day in small regular amounts.
  • Walk for 20-30 minutes every day
  • Before each main meal (breakfast / lunch / dinner) perform a vigorous 60-seconds of running on the spot.  This will boost up your metabolism regularly throughout the day.  (Please avoid this if it is inappropriate for your level of physical function)
  • Get plenty of sleep.  Ensure you get at least 8 hours every night.
  • Take measurementsusing a tape measure.  Waist, hips, upper arms and thighs.
  • Don’t just rely on the scales!  Get your body fat measured before, during and after.
  • Many gyms will be able to take your body fat and also perform accurate measurements for you – there may be a charge for this.
  • Take a before and after photo.  Some people are more visually motivated than others.  Keep your before picture on the fridge door, so that you see it every time you consider snacking.
  • Keep a diary of everything you eat and drink.  Write down the foods as you eat them, not at the end of the day.  Keeping a food diary can make you become more aware of what you are putting into your body and helps many people to maintain their efforts.
  • If you are struggling to control your appetite, try increasing the amount of protein at each meal – this can help to reduce your appetite.  Research has shown that just a 10% increase in protein can help to significantly reduce appetite.
  • Do not miss breakfast.  Eating breakfast will ‘kick start’ your metabolism
  • Cut out the processed, junk and rubbish foods.
  • Make breakfast high in protein.  If your usual breakfast is predominantly carbohydrates such as cereals, toast & fruit – you are likely to be really hungry within a few hours.  Making breakfast a predominantly protein meal with foods such as eggs, fish, poultry & meat can stimulate your metabolism and help to control your appetite for the whole day.
  • Only eat when you are hungry and only eat as much as you need to satisfy your hunger.  Try to avoid eating out of habit or boredom.
  • If you are craving chocolate, you may be lacking magnesium!  Try taking a magnesium supplement and see if your cravings reduce.
  • Soups have been proven to keep you fuller for longer.
  • Get organised and plan ahead.  Don’t leave your eating to chance.
  • Don’t starve yourself.  You do not want to put your body into ‘starvation mode’ which will result in a ‘yo-yo’ rebound effect with the end result being that you will regain all the weight you lost very quickly and then some more!
  • Don’t let hunger get out of control – eat as soon as you are hungry and nip it in the bud.
  • Eat slowly and chew your food well.  This will often mean you eat less!
  • Ensure you are getting plenty of fruits and vegetables every day.

 

 

 


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