7 Tips for Losing Weight and Keeping It Off
Your weight loss journey whether you are looking at losing a few kilos or completely changing the way you look, must be one that is suited to your body and lifestyle. There is no one size fits all approach for losing weight and managing weight loss in the long run.
Here are some tips for healthy weight loss and weight management
Understand your body
Remember each one of us is unique. It’s always a good idea to seek professional advice from a certified healthcare practitioner such as your local pharmacist. You may be advised to undergo a routine health check to determine other factors that may be contributing to your weight.
Eat. Breakfast. Everyday.
The first meal of the day is the most important, as we’ve all heard. This is because eating breakfast helps maintain stable blood sugar levels and minimises cravings to snack. Opt for protein rich shakes and whole grains with fruit and yoghurt.
Staying active through any form of sport or exercise has known to work wonders for mental and physical health. Take up a sport you’ve always enjoyed or try a new form of exercise to keep yourself challenged and engaged through your weight loss journey. Regular physical activity will go a long way in helping you keep the weight off.
Get enough sleep
People who are sleep-deprived eat more calories during the day due to increased production of the stress hormone cortisol which regulates appetite. Your body is also unable to burn as many carbohydrates as it should, resulting in stored body fat.
Focus on your food
All the exercise that you’ve been doing will be more rewarding if you pay attention to what you’re eating throughout the day. Fill up with fruits, veggies and fibre-rich foods such as beans and whole-grains. Snack on a handful of nuts and veggie sticks with hummus instead of reaching out for the bag of chips. Keep a close eye on your portions. Fill up half of your plate with salads and vegetables dressed in variety of flavours: olive oil, lemon and herbs. The other half could comprise lean meats and low glycemic index carbohydrates such as soy products and lentils. Have your meals while sitting down rather than on the go when it’s easy to be distracted. Listening to your internal cues for hunger will help establish long term healthy food habits.
Build a support network
Having a weight loss buddy can help you stay motivated to lose weight and work hard to manage weight loss in the long run. Reach out to friends within your network or join an online group. Your local fitness class may also be a good place to start.
Routine. Routine. Routine.
Establishing a regular meal rhythm and consistent diet plan helps to get your eating habits on track and avoid unnecessary snacking. If you are considering weight loss programs, they often provide additional support with weight loss meal plans and meal replacement shakes. Eating meals at regular intervals daily helps to boost metabolism and keeps the body energised throughout the day.