SIMPLE WEIGHT LOSS TIPS FOR LIFE
Weight loss is often at the forefront of most people’s minds after the Christmas break, a period of over-indulgence followed by new year’s resolutions. Early in the year people slog away trying to stick to their resolutions, then the cold weather arrives and so do the excuses. It’s almost like those excess kilos creep on during our sleep, creating a viscous cycle of weight gain followed by “dieting”. The word alone is enough to make anyone cringe as it instantly conjours up thoughts of deprivation of both taste and social life, oh goody! This is exactly where most people go wrong, and end up on the endless weight gain/loss rollercoaster. Here’s a few simple tips to get off the rollercoaster for good.
TIP NO 1: Don’t diet. The concept of a diet is time-limited to achieve a target, typically involving significant restriction of calories, foods or even food groups. Reduction and compromise are more sustainable long term so approach weight loss with a realistic plan and start by swapping those treats you know you really don’t need but can’t seem to resist. Replace processed foods for fresh food as much as possible. Swap sweets for fresh fruit, sauces for spices and add fresh vegetables to your main meals. Cut back on alcohol, reserve one meal a week for your favorite food. Not all changes have to happen at once so, keep it achievable and continue to tweak and modify as you go. Remember permanent change is what gets permanent results.
TIP 2: Plan ahead and prepare, cook or order meals containing plenty of fresh vegetables coupled with a high quality protein source such as lean meat, fish or tofu. If eating grains make them wholegrains or gluten free pseudograins such as quinoa, amaranth, sorghum, millet or buckwheat. Use spices and fresh herbs to create food that is full of flavour and a pleasure to eat. If your schedule and budget make daily prep too difficult, allocate 1-2 days per week and cook up 2-3 different dishes to eat across the week for lunch and dinner.
TIP 3: Counting calories may be useful to help understand serving sizes but this is not a long term strategy. Once you understand how much you should be eating, plan ahead and stick to the right amount. If you make weight loss stressful, your body is likely to respond by holding onto excess fat so keep it simple and enjoyable.
TIP 4: MOVE!!!! Moving is so incredibly important for every area of health, so incorporate movement everywhere you possibly can. Set an alarm at your desk at work and get up every hour, even just walk to the water cooler or bathroom to reduce muscle stiffness, increase circulation which also boosts immunity. Add incidental exercise to your everyday regime by getting off the bus or train a station or 2 early, if there’s no shower at work do it on the way home. Where there is a will there is a way. Beyond this be sure to include exercise that is planned, fun and gets your heart rate up into your regime. Half an hour a day or 45 minutes a few times a week will shed the kilos in no time.
While none of the above is new information it’s good to have the simplicity reinforced as starting is always the hardest part. Exercise and eating fresh unprocessed food will increase your energy and vitality so commit to a bit of extra planning, cooking and training and within 4 weeks you’ll never look back.
If you are looking for a sustainable weight-loss plan, contact Claire for an appointment or confidential discussion.
About the Author:
Katy is a nutrition student at ACNT and has been working with Claire in her Double Bay clinic. She has shared these great tips for us to incorporate into our lives for healthy weight management.