The weight loss industry is huge, there are so many fad diets out there and while you may lose weight short term, the results don’t often stay long term.
The reason for this is usually they restrict calories so heavily for a short term or cut out complete food groups, but this eating is not sustainable.
So, what to do? Here a couple option.
- Make an appointment with a dietician, get the right advise for your body.
- Make an appoint with a nutritionist.
- Use My fitness Pal, or other calorie tracking apps, this will help track your calorie intake and give you a number of calories you need to stick to on a daily basis.
- Weight watchers, helps to stick to a calorie intake using a points system, also offers support groups
- You Foods and pre-packaged foods, helps you stick to portion sizes.
Some other general tips.
- Increase your current activity, look at getting a step tracker, the aim is 10,000 steps a day, if you currently are at 2-3 thousand start slow and build up. Try to get moving a little more through the day, an extra 10min walk morning lunch and afternoon is a good start.
- Join a sporting team, this will give you exercise and socialising.
- Find a group exercise class you enjoy, or try Personal Training.
- Join a dance class.
- Watch your snacking, these can be full of extra calories, look at replacing those chips with a healthier snack like carrot sticks will a little hummus, or some rice crackers and salsa. A great website is www.taste.com.au for recipe ideas.
- Be mindful of alcohol intake, 1 standard glass of wine is 120calories and only 147ml. This quickly adds ups, let’s be honest no one only pours 147ml.
- Limit, sugary drinks like soft drink and energy drinks.
- Try to get a balanced diet including fruits and vegetables
- Watch your portion size, it’s easy to go back for seconds but try to leave it at once serve.
- Water, do you drink enough water in the day? Try to have a glass at least with every meal. You have the same receptors for hunger and thirst so grab a glass of water before a snack and see if you are still hungry.
- Limit lollies, chocolate and ice creams, these have very high calories.
- You don’t need to eat “rabbit food” in order to lose weight, it’s all a balance. You can still eat the foods you enjoy but just use portion control.
- BE REALISTIC, I think this is the most important thing, you are not on the biggest loser, you won’t be losing 5kg per week. The guidelines for healthy and long-lasting weight loss are 0.5-1kg per week.
- Reward your achievements with something special (not food) maybe a massage, some pampering, weekend away, or that new top you have been eyeing off.
- Look at weight loss as a lifestyle change, it’s not something you will do for 6 weeks then stop, it’s an ongoing thing. The changes you make now will last a lifetime.
- Don’t be disheartened, weight loss can be up and down, there are many factors to weight (bones, blood, organs, water etc) so we are talking fat loss. Do your measurement and track this also, you can be losing measurements as well as scale weight.
- An analogy I like to use for weight loss is
“You have a car with a full tank of petrol, then you decided to stop for more petrol when your tank is still full, so now you have jerry can in the back because you already have a full tank. You continue to top up the car and now have many spare jerry cans of fuel that you are simple not burning through. Maybe you go for a short drive and burn some, but then top it back up. I’m sure you have caught on that driving is activity and fuel is food, If we keep eating and not burning off we have lots of fuel storage which equals the fat”
Now this is very general advice and there can be many other factors that contribute to weight including medication and medical conditions, so if that you I would highly recommend seeing your GP for advice, and making an appointment with a dietician as they will take in account those needs when giving you advise on weight loss.
Good Luck on your journey, remember there are lots of resources out there to help you, stay away from the quick fix, and set realistic goals.