A weight loss programme is all about common sense and a healthy balanced diet. We want you to lose weight sensibly and keep it off by changing how you think about your diet and health. Here are our top ten tips to help you reach your goal.
Eat Slowly – Research has shown that people who are overweight tend to rush their food – savour and enjoy what you eat and take time to chew your food. Macrobiotic practitioners advise chewing each mouthful 30 times as this allows the enzymes in the saliva to start the digestive process.
Stop Eating Before You Feel Full – Remember, it takes approximately 20 minutes for the stomach to tell the brain that it is full!
Never Skip Meals – When losing weight, it is important to maintain an even blood sugar level to prevent hunger. If you skip a meal you are more likely to give in to a craving
Only Weigh Yourself Weekly – Try not to become a slave to the scales, remember weight loss is a long process and your weekly weigh-in will give you a good overall idea of your progress. If you weigh yourself too often you may become disheartened if you don’t drop pounds as quickly as you would like
Use a Smaller Plate – The fashion these days, particularly in restaurants is to serve food on a huge plate. While this may look pretty it is bad for dieters as psychologically you won’t feel as if you have eaten enough. At home serve your food on a small plate for a simple way to make you feel fuller
Reduce Your Fizzy Drinks Intake – Sweetened fizzy drinks are a source of ’empty calories’ and do not add to your health or nutrient levels. Moreover the high sugar content and acidity of fizzy drinks contribute to tooth decay and erosion of the enamel of the teeth. Cutting down or avoiding is an excellent way of increasing weight loss
Eat High Fibre Foods – High fibre foods are the dieters’ friends as complex carbohydrates release energy slowly and keep you full for longer. Porridge is an excellent breakfast for this reason and if you do have to have a muffin choose a low fat bran muffin for extra energy
Keep Hydrated – Drink Plenty Of Water – If possible drink about 6 to 8 glasses of water, or other fluids per day. Water is essential for the healthy functioning of the body and often we can mistake thirst for hunger. Water will also make you feel fuller, if you have a mid-afternoon craving try drinking a big glass of water and see if you are still hungry ten minutes later
Avoid Temptation! – When shopping don’t buy snacks and sweets for other members of the family, you will be doing them a favour if you stock up on fruit, nuts and seeds instead
Exercise! – Weight loss occurs when more calories are expended than ingested and the most effective way of maximising your weight loss programme is by incorporating regular exercise into your routine