March 15th, 2016
We all make resolutions and promises to ourselves of ways in which we are going to improve our health. One of the main ones that a lot of people will have made is to lose weight. With over 60% of the adult population this is a popular choice.
So how can we help you lose weight? Well the first thing is to be clear in your mind why you want to lose weight. Is it for health reasons, for a special occasion like a wedding or holiday to feel less tired or another reason? Whatever the reason, write it down and get a picture, or create one, of what you want to look like or achieve once you have lost weight.
Each morning and night imagine the feeling of being your target weight, everybody coming up to congratulate you and you proud of your achievement. Constantly tell yourself it is easy to lose weight and make a table or graph so you can chart your progress.
An average man needs to eat 2,500 calories per day to maintain his weight while for a woman she requires 2,000. To lose rate at a steady rate of about one pound per week they will need to reduce this by 500 calories per day.
There are many fad diets around that claim to make you lose weight incredibly quickly like the 5:2, Atkins, South Beach, Paleo, etc but the British Diabetic Association feels that some of these diets are not nutritionally balanced. There is very little evidence to support their claims and though you may produce rapid loss to start, generally you will put the weight back on later.
The only way to lose weight healthily and keep it of is to make a permanent change to the way you eat and exercise. Making a few small changes such as eating a little less at each meal, choosing calorie free drinks and doing a little more exercise during the day can make a big difference. Eating just 100 extra calories (sayone more biscuit) more than you use every day will pot on ten pounds in a year, and vice versa.
There are a number of ways that you can gain weight without realising why:
You need to recognise what makes you eat more. For example, if you are stressed, a visit to the cinema, eating out to celebrate, eating out with friends, etc. Think of how you can avoid these situations but remember if you do slip up tomorrow is another day. Don’t think “what the hell” and stop dieting or trying to lose weight.
Be flexible, so though you may eat more one day, you adjust your intake the next day to compensate. Appreciate it is your choice. By realising that you don’t have to stick to rigid rules about what you can eat, but can choose to have lower calorie alternatives, you are far more likely to successfully lose weight.