I have always struggled with my weight since I was very young, but as I am getting older, I thought it was about time that I got my weight in order. I have managed to lose 4 and half stone so far and I am often being asked what my secret is.
Drink more water.
I’ll confess that I used to hate drinking water as a child, and probably drank too many fizzy drinks, but since I have been able to drink water, I have noticed not only a change in my weight, but my overall health. I feel less tired, and get fewer headaches since I started consuming more water.
There is no hard and fast rules to the amount of water you drink, but you should be consuming at least 2 litres a day, at regular intervals, and not just when you are thirsty. It will also make you less hungry as our body can often confuse thirst for hunger. Get yourself a reusable water bottle and keep it topped up.
Have smaller portions.
I still eat well but have reduced the amount I eat at mealtimes, and a good tip is to use a smaller plate. I’m one of those people who was always taught to empty your plate at mealtimes, so by having less at mealtimes, I get the feeling of being full and that I have had a good hearty meal.
Have a treat but not the whole pack.
I’ll be honest and say that I’m a biscuit monster and I love my sweet treats. When you cut out certain food groups you tend to crave these items, which results in over consumption. So have your treat, restrict the amount you have and the days you have them, and use them as a small reward and you shouldn’t over eat.
Skip the cheat days.
I read extensively about cheat days in weight loss programmes, but I am a firm believer that they do more harm than good. If you restrict your diet by 500 calories a day during the week but over consume by 2000 calories on a cheat day, then all your good work during the work has gone to waste. Also cheat days turn into cheat weekends, and then the hard work during the week has gone to waste.
Count those calories.
The secret to weight loss is to have a calorie deficit, by eating less than the recommended amount. Now I ask how do you know how much you have eaten and if you have hit that calorie target if you are not measuring your calories, then you risk overeating. If you measure your intake, then eating that sneaky biscuit my=might not be as bad as you think if your under your limit. I use an app called MyFitnessPal
This goes without saying, but exercise is the secret to good weight loss. I’ll admit I am not a gym bunny and I always hated exercise as a kid. I fit exercise into my daily routine when I can. I walk loads, during my daily commute. Do you drive, then park a little further away and walk the rest? Get the bus or train, then get off a stop before and walk the rest. Got a dog, take them for a few more walks, I’m sure that both you and the dog will benefit and it will also make you happier. Exercise doesn’t have to mean hours at the gym or running for miles, but if you want to run then run!
Set yourself achievable targets.
I am not going to sit here and tell you that you’ll lose a stone in a months, because you might not, but there is nothing more demotivating than setting targets and not achieving them because they are way too hard. Set yourself small targets and try to achieve them, instead of trying to lose 5 stone in six months, why not try to lose half a stone in a month, or a few pounds a week. You’ll find these target to hit and the motivational benefits will be great. We often give because we are not achieving what we want to do.
I hope this helps you hit your targets and this isn’t a hard and fast guide. The secret is to find a method that you are happy with. If it’s too difficult then you will probably give up, but don’t beat yourself up, if you drop off the wagon. Pick yourself up and start again the next day. Let me know how you get on in the comments and share your weight loss stories in the comments or on Twitter