Lose weight the healthy way: Top 10 weight loss tips
30 December 2009
As the New Year approaches many people will name the same resolution as they do every year: to lose weight. If you, like many others, have tried multiple fast weight loss plans or weight loss diets without success, it may be time to try something more long term. Shedding some weight doesn't have to be a tedious chore and there are many easy lifestyle changes you can implement to reach your goal and sustain it for life.
At Prestige Boot Camp we believe in not only reaching your goal weight, but maintaining it in a healthy way. Embarking on the weight loss journey can be hard and it's easy to become impatient and disheartened if you don't achieve your desired results as soon as you thought possible, but no one should expect to lose weight overnight as there is no quick and easy solution. We hope these simple weight loss tips help you integrate health and fitness into your everyday life and lead you to your goal weight.
1. Determine your goal weight
Decide on a healthy weight that you'd like to achieve and work towards it. It's hard losing weight if you don't know what you're aiming for, so setting a goal can help you stay motivated. It can sometimes help to remind yourself of your goal, whether it's a little note of inspiration on the fridge or a photo of yourself at a weight you'd like to return to. To know what a healthy weight for your height would be, try using a Body Mass Index (BMI) calculator. There is a good one located on the NHS website.
2. Drink water
Water is a must if you plan to get healthy. Not only does it keep you hydrated, it also cleanses your body and helps your metabolism run at a faster rate. Two litres per day is a good amount, but drink more if you're exercising so you don't dehydrate yourself by accident.
3. Start the day with a healthy breakfast
It's hard waking up earlier for breakfast, but it is so essential to a healthy lifestyle that you should think of it as a necessity that shouldn't be missed, almost like your morning shower. A good breakfast will wake up your metabolism and help your body to burn calories at a faster rate throughout the day. Avoid greasy things such as sausages, bacon and butter and instead try oaty cereals or porridge, fruit, eggs, low fat yoghurt and brown toast. Breakfast also gives your body a mental kick start and you'll find it much easier to concentrate at work or study.
4. Exercise three times a week
Perhaps the hardest part about losing weight is fitting exercise into your weekly routine. There's no need to become a gym junkie though and exercising just three times a week for half an hour will definitely get you on the right track. Try mixing it up and choose different activities for each training day so you don't get bored. Things to try could be a half hour run, a quick work out using hand weights, push ups and stomach crunches or a skipping session.
5. Reduce the calories in your diet
Weight loss is only possible when you're burning more calories than you eat. This doesn't mean you need to starve yourself, it means you need to reduce your calorie intake if you're consuming too many. You may simply be eating too much food for the amount of exercise you get, or perhaps the foods you're eating are unhealthy and high in fat and calories. The average recommended calorie intake per day is 2000 for women and 2500 for men. Of course, if you're exercising some of this off you can eat a bit more.
6. Only eat if you're hungry
Sounds easy, but so many of us continue eating despite not feeling hungry. It may be snacking in front of the TV or finishing off a meal that filled you up about halfway through. Just save the snacks for another time and put the meal away to eat as leftovers. If you're at a restaurant and not feeling hungry enough for a main just order an apetiser. When at a party avoid lurking around the snacks table and nibbling on too much food if you don't actually feel like it.
7. After eating wait for 20 minutes
Sometimes food takes a while to settle, so after eating a meal wait for 20 minutes before heading back for seconds. You'll find that after the time has passed you won't actually be hungry anymore.
8. Integrate exercise into your daily life
Exercising can be as easy as changing a few little things in your daily routine. Try walking or cycling to work instead of driving or catching the bus. Take the stairs instead of the escalators or lift. If you're feeling ambitious you could even attempt a jog home from work or uni.
9. Make exercise fun
Exercising always starts well, but it's easy to lose interest if you're going solo and starting to get bored with it. Exercising with a friend or joining a team sport could be the answer you're looking for if you're losing motivation. Not only is this a more fun solution, but you'll be less likely to cancel if others are depending on you. If you don't want to play sport try going to fitness classes such as pilates or aerobics. Another option is boot camp. Many of the people we've helped to lose weight at Prestige Boot Camp recommend fitness boot camp as a great way to lose weight, get fit and have fun at the same time. For more information contact us.
10. Relax and don't stress about losing wait
Don't let weight loss take over your life. This is a sure fire way to lose interest faster and not achieve anything. It's great taking note of goals and making efforts to reach them, but don't become obsessed with it. Don't go overboard counting calories and don't cut fun activities out of your life such as going out for a meal or heading to the pub. Reaching your goal weight is going to be long term and you'll need to maintain it once you reach it, so don't go to extremes. Take the time to enjoy working on a healthier lifestyle - after all, this is for life.