I’m not here to tell you about a new amazing diet, program or pill; but I can give you TEN TOP TIPS FOR LOSING WEIGHT!
I’m regularly asked what’s the best way to lose weight? Really they want to know the fastest and easiest way! There are so many diets, plans, shakes, pills etc that promises fast weight loss and other health benefits, but FAST DOES NOT LAST! The safest and healthiest weight loss is 1-2lbs a week, which can be achieved by reducing your daily calories by 500 a day (there is 3,500 calories in 1lb of fat.) Any more weight loss than this means you have lost muscle mass or fluid, and when returning to ‘normal’ eating you could gain more weight than you had originally!
Try to follow these tips for 6 weeks, then let me know how you got on!
- Keep a food and drink diary- Studies have found people who keep a food and drink diary are more successful at losing weight and keeping it off, plus you are less likely to eat something if you have to write it down! It gives you an idea of your regular food choices and lifestyle habits (like eating when you are bored).
- Drink more– most of the time when you’re hungry you are in fact thirsty. Water helps the body function better so not having enough of it makes you feel tired; therefore your body thinks it needs food for energy!
- Do something! Most people eat out of boredom, try playing a board game, going for a walk, changing scenery, speaking to friends or reading a book. Find out what situations makes you more likely to binge eat or consume poor nutritional snacks.
- Have 3 main meals a day- constantly grazing doesn’t give your body time to burn fat, also a recent study found that people who ate lots of small meals were less satisfied compared to those that ate 3 big meals
- Ask yourself why– what’s your motivation to losing weight? To feel fitter, be healthier, fit into your clothes again, gain confidence etc? Many of us will have a ‘bad’ week and because of this we continue in poor food choices and maybe even give up our exercise regime with the mentality of ‘what’s the point’. When you ‘slip up’ don’t give up but remind yourself the benefits of continuing or what got you started in the first place.
- Give it time- Someone once said to me ‘I’ve been doing this 3 days now and I don’t see a difference’ but it takes 4 weeks for you to notice your body changing, 8 weeks for your friends to notice, and 12 weeks for the rest of the world to notice! Even though you don’t see a physical change, you are lowering your body fat (but increasing muscle-which weighs more), increasing energy and balancing insulin or hormone levels etc.
- Plan to be healthy- If you have a busy lifestyle, plan your meals in advance. Cook healthy meals in bulk, so you can freeze it for days when you don’t have the time or energy to cook (rather than resorting to takeaways!) Always keep healthy snacks to hand if you do feel peckish e.g. natural bar, nuts, dried fruit, granola and yogurt, carrot sticks, sugar snap peas, banana, homemade popcorn, humous or hard boiled eggs (I boil 6 at a time leave them in a bowl in the fridge!)
- Watch your portion size- Houses, cars, bags etc are all doubling in size! Make sure your plate doesn’t! Try to use side plates instead of large plates, not only will you mentally be satisfied as you gaze upon a full plate but you will be eating roughly 22% less calories.
- Don’t treat yourself like a dog- when we feel we have been ‘good’ we feel the need to treat ourselves. Our diets should already have things within it that we enjoy, totally cutting out things we like is torture and asking for a whole weekend of binge eating! Weight loss is 70% diet and 30% exercise. So if you had a hard workout at the gym, don’t go running to the chip shop because ‘you’ve earned it!’ In an average portion of fish and chips there are 838 Calories (48g of which is fat!). To burn this off you would need to do 160 minutes (roughly 2 hours and 45 minutes of star jumps!) Everything in moderation!
- Rest- sleep has many benefits to us physically and emotionally. With regards to weight loss, lack of sleep can make you put on weight by drastically slowing your metabolism down. If God had a day of rest then so should we!
I’d love to hear if you have any tips or if any of my tips helped you, please comment!
Leigh Scott x