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 measurements using 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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