Tips & Tricks For Losing Weight And Keeping It Off
Some of us are blessed with great genes and a fast metabolism, whilst others aren’t quite so lucky and need to work to lose weight and keep it off. Although you should try to embrace your natural shape, whatever that may be, it’s important to keep yourself in a happy and healthy place when it comes to your weight.
It can be tricky trying to shed the pounds and stay motivated, but sometimes the hardest part is keeping it off – you go weeks or months without your favourite takeaway, you get down to your goal weight and all of a sudden that takeaway looks good as a reward.
Here’s some great tips & tricks for not only losing weight, but also ensuring you keep it off…
Keep a food diary
It’s easy to convince yourself that “it doesn’t count if I only have the one”, but it all adds up, and if that becomes a regular thing then you won’t see the results that you want or expect. Be honest with yourself. A great way to do this is to keep a food diary. That doesn’t necessarily mean you have to get a notebook and write down every single thing you eat or drink; there are other ways. From apps that you can download, such as My Fitness Pal, through to taking snaps of your food on Instagram, you’re bound to find a method to suit you.
Get a friend on board
After a long day and with temptation in front of you, it can be hard to motivate yourself. We all take comfort in food when we’re having a rough day, we all find ourselves at one point or another wanting to give up on what we’re trying to achieve. Don’t. Get your friends involved. They may want to lose weight, they may want to change their eating habits or they may generally just want to improve their health. Whatever their reason, you’ll find the path so much easier knowing you have someone walking it with you. If you’re feeling low, tempted by a takeaway or wanting to give it, speak to them. Motivate each other. Remind each other of why you’re doing this and what your goals are.
Join groups (online or in person)
Whether you have friends around you that are there to help or not, joining groups can also be a big boost. From groups on social media to actual groups that require you to attend in person, these all increase your support network and really greatly improve your chances of succeeding. Sometimes you don’t want to tell those around you that you ate a cheat, sometimes they’re busy with their own lives and you don’t want to burden them, but it’s easier to speak to others who have similar interests and experiences. It’s a great way to make new friends too!
Don’t limit yourself to five a day
Many people don’t know this, but of your five a day only two of those should be fruit due to the natural sugars that increase your sugar intake and can cause damage to your teeth. That being said, you shouldn’t limit yourself to just five pieces of fruit and veg per day – think of salad as your go to if you’re hungry – it’s great for you and many diets will tell you to think of it as ‘unlimited’, allowing you to include it with most of your meals as well as snack on it when hunger or cravings kick in.
Exercise isn’t the be-all and end-all to losing weight. We all know its 80/20 when it comes to the food/exercise ratio while trying to lose weight, but getting some physical activity into your routine a couple of times a week will make a difference in the long run. You can join a gym and look into booking in some sessions with a PT, you can buy a DVD and workout from the comfort of your own home, or you can go out into the world and use parks, fields and roads as your track.
The amount of exercise you’re recommended to do depends on your age, weight, fitness levels and so on. But a general rule of thumb for those aged 18 to 64 is 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week.
Keep at these goals even once you’ve hit your target weight, just adapt your routine to maintain the weight, tone up and increase your fitness instead of losing weight. There’s no reason you should stop exercising, stop watching what you eat and stop keeping a food diary just because you’ve hit your goals. They’re good habits to keep in order to stick to the path and not eat your bodyweight in food and undo all of your hard work.