There are often times when we
think that losing half a stone, or a couple of kilos will make all the
difference – dropping a dress size or even just having clothes sit more
comfortably on you. Then there are times when you need to lose a significant
amount of weight, a couple of stones, a raft of kilos - and the task can be a
daunting one indeed.
Here are some tips and ideas if
you are that person who has been told that you are overweight and you need to
lose weight for your health and well-being.
Step 1: Try not to be overwhelmed by the task. Simply owning it,
declaring it and being responsible for the task ahead is a great starting
place. Don’t beat yourself up for “letting it get so bad” or that you have so
much to do, you will give up on the first hurdle. Be brave. Be strong. Be determined to succeed.
Step 2: remember that your
health gets better immediately, and that the small changes you make now will
directly impact your blood cholesterol, your blood pressure, your insulin
sensitivity and hopefully, your mental health too.
Step 3: Remove temptation.
Remember you are human. If you are hungry and that chocolate is in the
house, it will call to you. The minute
you open the cupboard/fridge/bag and you see that item that will making losing
weight much harder...staring at you...then you will want to eat it. So, cold
turkey your house and make being high fat, high sugar items at least a 20
minute walk away – doable in emergencies....
Step 4: Add it as much
moving around as you can. Each little bit of moving will help you. So try to
speak to people in your office by getting up and walking rather than sending
the email, yes, do that get off the bus a stop earlier or try a 15 minute walk
before food – breakfast, lunch, supper. If you can, then add it a longer period
of activity at least 3 times in the week – if you are not doing this already,
remember that this is going to be a challenge to fit into your life, so pick a
time that is most convenient, get a friend to come with you or post it on FB
that you are doing something. It is going to help you massively both physically
and psychologically, so take the step.
Chose and activity that you like and aim for a minimum of 30 minutes and
a maximum of 90 minutes three times a week.
Step 5: Cut out as much fat from your diet as you can. Sure, we
need some fat, but small amount as it has double the calories of anything else,
so reduce the amount of fat on your bread and butter, reduce the excess fat on
meat, stop frying food, steam, grill or bake. No cream, smallest amount of
cheese or none at all, but don’t be tempted to be so strict that you give
up. Make small changes every day.
Step 6: Reduce your sugar intake – esp. processed sugar (white
looking, been through a chemical process, does not look like home baking (too “perfect”
looking)). Reduce any biscuits, cakes,
snacks, chocolate and make sure that people don’t tempt you in work.
Step 7: Throw out your scales - don’t weigh yourself. Honestly, if
you have a mountain to climb, each pound lost, put on, stayed the same, is
pretty demoralising. Lots can depend on
the food you ate, amount of water you drunk, time of the month. So use your
eyes, feel your fat (it goes “thinner” and less chunky), use clothes and keep
your eye on the end goal and not all of the small steps.
Step 8: Set yourself a goal
and when you reach it, a reward (that is not food). Make small goals with small prizes e.g. Cutting down your fat all week gets you a
trip to the cinema/new book/makeup etc. A month of exercise – gets you a day
trip out or a day of lazing in your PJs all day long... Be inventive with your rewards and make sure you
stay focussed.
Step 9: Increase your water intake. Start the day by sipping a
glass of water before your early morning tea. Aim to drink a full glass of
water before each meal time and at the end of the day when you go to bed
Step 10: Be organised. Plan your meals in advance, get your
shopping list sorted, buy local. Cook in batches so that you have enough food
all week. If you want a snack then eat your lunch a bit earlier. Eat protein
with every meal and plan around what you have going on in your calendar all
month. Have a look at my other posts
for more meal ideas.
So. Be brave. Think long term and
keep at it xx
