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Weight loss can at times feel like an uphill battle slowly creeping pound by pound to your goal weight with no end in sight. Leaving you feeling isolated and thinking constantly about food. So here are my top weight loss tips to get you moving in the right direction as fast as possible and more importantly to help you keep the weight of long term.
1. Don’t go on a diet. Now I know this sounds a bit mad but although diets will help you lose weight, for most people when they have achieved the weight loss they want they stop the diet and put all the weight back on plus a bit more. What you need is a complete lifestyle change that you can live with long term. For most of us it’s our lifestyle that got us where we are and it’s our lifestyle that can get us were we need to be.
2. Turn off the TV. Eating while viewing can make you take in 40 percent more calories than usual, reports a new study. In fact any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you’re eating solo.
3. Watch the alcohol. One innocent-looking glass of wine or just the one beer can rack up hundreds of calories that do nothing to quench your appetite. One glass of wine has about 300 calories and about 2.4 grams of sugar. In all alcohol is a fast way to sabotage your weight loss.
4. Get more sleep. Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices. Also, when you’re well-rested, you’re less prone to snacking because you feel less fatigued and stressed.
5. Visualize yourself slim. When you feel your willpower breaking, conjure up a mental picture of yourself when looking and feeling slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable.
6. Get yourself a weight loss buddy. It can really help if you have someone you can call in those moments of weakness. You know the times you are standing in the shop with the bag of doughnuts or you are outside your local take away drooling with your willpower fading fast. Having someone to call who can tell you step away from the bad food can be a big help.
7. Drink more water. First off, staying hydrated could help you avoid overeating. “A lot of people confuse thirst for hunger. So they’ll tend to eat rather than drink water. If you’re craving a midday snack and want to make sure your pangs are caused by hunger, not hydration, have a glass of water first. Then see if you’re still hungry 30 minutes later. Of course, drinking water also means you’re not drinking something else—such as sugary drinks.
8. Get more exercise. When you are losing weight, more physical activity increases the number of calories your body uses for energy or “burns off.” The burning of calories through exercise, combined with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss. It also helps to build lean muscle which in turn can help increase your metabolism.
9. Take body measurements as well as weighing yourself. Body measurements are a great way to see body changes. Of course, better-fitting clothes tell you that you’ve lost inches, but the tape measure tells you how many. As for locations, I suggest measuring the key areas where you are looking to lose weight. The following list gives you five specific anatomical locations for taking accurate measures. Upper Arm: measured between the shoulder and elbow with your arm at your side, abdomen: measured at the level of your belly button, waist: measured at the narrowest point above your belly button, but below your breast bone (sternum), hips: measured at the widest point of the hip or buttock region, thigh: measured at the maximal girth of the thigh.
10. If you have a bad food day. So what it’s not the end of the world, don’t beat yourself up about it. Just pick yourself up and carry on. Everybody has bad days as long as you don’t let it carry on and drift back into your old lifestyle then is not a problem or a reason to feel bad.
Bonus tip. Keep a food and mood diary write down everything that you eat and drink and how you were feeling at the time. This will help you understand not just the quantity of food and drink you are consuming but also if there are any situations that trigger poor eating habits.
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