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.