Want To Lose Weight?
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.
What Diets Are Best?
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.
How Can You Kick Start A Diet?
- Eat fish instead of meat – it has less calories but it is just as filling
- Remove all fat from meat, use semi-skimmed milk, low fat butter and sugar free drinks
- Eat whole grain foods such as wholemeal bread, brown rice and pasta
- Don’t skip breakfast
- Aim to eat at least five portions of fruit and vegetables a day
- If you feel like a snack have a drink of water or tea first as very often we are thirsty rather than hungry
- Avoid high calorie drinks – especially alcohol
- Put more exercise into your day – walk at lunch time, get off public transport one stop earlier or park further away from work, or join a dance class
Hidden Causes Of Weight Gain
There are a number of ways that you can gain weight without realising why:
- Foods that are marked “low fat” but actually have a lot of sugar so the calories are the same
- If you are stressed you often reach for a sugary snack to give you a boost. Change it to fruit or go for a walk
- We often eat while watching TV, so try and have a low calorie alternative to hand
- Late nights – some researchers believe a lack of sleep can contribute to weight gain
- Good manners – we think it is bad manners not to finish our plates, especially at a dinner party, so it is important to learn to say no
- Larger portion sizes – plate sizes have become much bigger so get smaller ones and don’t super size when you ae out
How To Overcome Temptation
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.
- Why do you want to lose weight?
- Why shouldn’t you follow fad diets?
- What is the only way to lose weight?
- How many calories should a man eat a day?
- How many calories should a woman eat a day?
- How much should they reduce their calories to lose weight healthily?
- List 3 ways to kick start a diet
- Name 3 hidden causes of weight gain
- How do you overcome diet danger zones?
- What is the simplest way to find out your BMI?
[expand title=”Quiz Answers”]
- There is no right or wrong answer to this question. So whatever your reasons for wanting to lose weight – Good Luck!
- They can make you ill and there is no evidence they work long term
- Make permanent changes to your diet and exercise
- 500 per day
- Reduce the fat you eat, eat whole grain foods, don’t skip breakfast, eat 5 portions of fruit and vegetables per day, have a low calorie drink before you eat
- “Low fat foods”, stress, TV, late nights, good manners, portion sizes
- Planning, know your eating triggers, be flexible, know it is your choice
- Go to the NHS Choices website and use their calculator