Feeling trim can really help boost confidence and make you feel good about yourself. You stand taller in the world, walk with a lighter step, have more energy and vitality to achieve your aims and goals. Anything is possible! However, being overweight may have the opposite affect, seriously impacting on your physical and emotional health and well-being. Being overweight also contributes to the incidence of some chronic ‘dis-ease’ and cancers, and is the second most likely (lifestyle) cause of death after smoking.
So if you need to lose weight in 2012, then now is the time. Here are some of my top tips for losing weight effectively, efficiently, healthily… and keep it off!
1. Be realistic … set attainable goals for yourself! Click here for some tips
2. Drink an adequate amount of water. Every time you feel hungry, drink water first, before you eat. For more information, click here
3. Include protein, complex carbohydrates, some fat and fibre at every meal or snack.
4. Balance your food intake. The ratio of 20% protein (eg lean meats, eggs, pulses and beans), 70% COMPLEX carbohydrates (eg brown rice, all vegetables and fruits), and 10% GOOD fats (eg oily fish, olive oil, avocados, nuts, seeds and their oils ) as a basic rule of thumb. (Good Fats vs Bad Fats information here).
5. Avoid all saturated fats (mostly from meat and dairy products), refined sugars and processed foods. If it’s beige or white in colour … avoid it!
6. Do not cut out any food group from your diet.
7. Do not follow ‘high’ or ‘low’ anything diets.
8. Exercise! Without some exercise you are unlikely to succeed. So set yourself an achievable and maintainable exercise programme.
9. Consider underlying health issues. It is worth remembering that there are influences on weight such as under-active thyroid, bacterial imbalances and hormonal issues, so if you find that you cannot lose weight then consult a nutritional therapist who will help you achieve your goals.
10. Address any emotional issues you may have around food with an appropriate professional.
11. Don’t stress! If stressed you will hold onto both water and fat unnecessarily. Practice some stress relief therapy or exercise.
12. Remember that alcohol is not going to do you many favours, especially as more than one glass can break even the strongest resolve.
Which diet to choose?
But which plan do you adopt given that there are so many to choose from? What changes should you make to your lifestyle and how do you attain a positive approach to good health?
Many diets work on the theory that if input of food exceeds output of energy then you will gain weight. Others alter the balance of the nutrients you eat to ensure the body burns off excess fat. However the problem with such programmes is that they are hard to sustain. Their success is closely linked to the amount of exercise you undertake, your genetic makeup and dieting history and, most importantly, they can actually be detrimental to your overall aim … to achieve good health.
A diet that is nutrient rich, hydrating, contains whole foods recognised in nature, all in the right balance of (good) fats, carbohydrates and proteins will ensure that you will achieve the body weight that is right for YOU.
Remember you are unique. If you would like more knowledge around making healthy choices that will impact in your life, please do contact me on [email protected]
For more information on the role of fats and weight loss, click here
For more information on efficient hydration of the body and weight loss, click here
For more information on maintaining a positive approach to weight loss, click here