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Tuesday, Apr. 06, 2004
Tips for weight loss
GET READY TO START
1. Forget quick fix fad diets. Whilst you may lose weight initially you will soon regain it again if you go back to your usual way of eating. Rapid weight loss is more likely to reflect a loss of water than body fat. 2. Eat regularly, skipping meals won't help. Food is the fuel that gets your metabolism going. What counts is the total number of calories you consume in a day, not how often you eat them. 3. It really helps to keep a food and exercise diary to understand yourself better. Write down what you eat and when and describe how you feel. It will help you identify any triggers for over-eating and keep you focused on your goals. 4. Combine some form of exercise with a weight loss programme for long term benefits. 5. Set yourself a realistic goal of losing 1 to 2 pounds a week.
Eat smarter
6. Focus on cutting down on fat. It is the single most concentrated source of calories and remember that low fat foods still contain calories so you cannot eat them freely. 7. Eat at least five portions of fruit and vegetables every day. These filling foods are low in calories and rich in vitamins, minerals and fibre. 8. Eat a wide variety of foods. This is important for your health because you can't get all the nutrients you need from any single food. 9. Eat less sugar - brown or white. Add sweetness without sugar. Squeeze a little citrus fruit juice over fruit to enhance its' flavour or add sweet spices such as ginger or cinnamon. 10. Alcohol may be fat free but it certainly isn't calorie free. Drinking in moderation is beneficial for your health but watch out for its' appetite stimulating effects. 11. Drink around 2 litres of water every day. It will fill you up, keep you hydrated as well as other health benefits. 12. Don't skip breakfast. The first meal of the day helps your body make the transition from overnight starvation mode into calorie-burning, action mode.
Tricks of the trade
13. Take small steps. Cutting out just one extra chocolate biscuit a day could mean losing 9 pounds in a year. 14. Pre-prepare healthy snacks such as carrot sticks or fruit for when you feel hungry. No excuses for grabbing a chocolate bar from the nearest vending machine! 15. Eat slowly and savour every mouthful. It can take the brain twenty minutes to get the message that you have had enough to eat. It is all too easy to over-indulge when you eat very quickly. 16. Sometimes it is better to give in to your cravings and have a tiny amount. You will probably end up eating more if try and compensate. 17. Eating when you are tired or stressed is not a healthy way to deal with your emotions. Try a new coping strategy - go for a walk, talk to a friend, practice yoga or make time to pamper yourself. 18. Make a weekly shopping list and plan to have plenty of healthy meal choices available. 19. Never go shopping when you are starving hungry. 20.REMEMBER: to give yourself credit for progress and not just perfection. (from boots.com)
posted by fattomato at 12:53 GMT
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