Weight loss advice is invariably aimed at people wanting to shed a few kilos, often for a specific purpose or event. Perhaps for an upcoming wedding or that special holiday, for instance. But for most of us, these fad diets just aren’t giving us the long term results that we really need.
I mean, sure, some of this weight-loss advice and these quick fix diets may help us lose weight and feel amazing for the short term but, statistically, we’ll regain those kilos almost immediately. What most of us really need is some solid weight loss tips that actually work for the long term. With advice that’s not only easy to follow but simple and gimmick-free.
This is particularly important when considering post-weight loss cosmetic surgery, for example a mini tummy tuck. In this case, you really need to be sure that not only have you lost as much weight as you need, but also that you aren’t going to regain that weight. If you’d like some more information on this, we’ve linked a short but informative video on the subject.
So, let’s take a look at some straightforward techniques and strategies for getting rid of those extra kilos forever.
Knock out processed food
One of the best things you can do if you want to lose weight and keep it off is to cut out the processed food.
Deleting certain convenience items from your shopping list is a great first step to healthy eating and weight loss.
- Processed food can be found in the frozen section or at the deli counter of your supermarket.
- Packaged shelf items with a long-life are usually processed foods.
- Processed food items often have bad fats, sodium and sugar added.
Take out take away
Just like processed food, take away is often full of hidden, unhealthy ingredients and additives. While these days, some fast food is promoted as healthy, it can be a little misleading, which means being extra vigilant of the ingredients and cooking methods.
When given a choice to eat out (or order in, for that matter) most people will choose an unhealthy option. Which, of course, is terrible for both our waistline and long term health. Studies show that those who prepared regular home-cooked meals consumed fewer calories.
- A home-cooked meal is a dish prepared from scratch, in your kitchen and with fresh produce.
- Be aware that even healthy menu choices can be full of extra fats, sugar and salt.
- Have a realistic limit on how often you eat fast food and make sure your pantry is stocked with healthy options.
- Cook bigger meals so you can freeze the leftovers for convenience on busy days.
- If you’re time-poor, get your supermarket food delivered, so you don’t have to go shopping.
Mindful eating isn’t intended as a weight loss management program. But some of the principles can help us develop a healthy relationship with food.
- Mindful eating means thinking about things like portion control.
- Learn to enjoy your food whilst being aware of actual hunger versus social or emotional eating.
- Think about your energy needs when you consider your food choices.
- Eat foods that you enjoy but that also nourish the mind and body.
- Become more aware of how much you can eat before your stomach feels full and how uncomfortable it is when you eat too much.
Water is life
Water sustains life. Drinking water can make us feel satiated, which can help prevent food cravings and snacking. Make sure you consume the recommended amount of water each day ( around 4 litres). You’ll find that this helps you cut down on what and how much you eat.
- Invest in a drink bottle and carry it with you everywhere.
- Drink a glass of water before each meal to help you feel fuller much quicker.
- Try herbal tea to ward off food cravings. They come in lots of flavours, so find one or two to suit your palate.
Fruits and vegetables
Experts recommend that we consume 7 serves of fruits and vegetables every day. And it’s really not as impossible as it sounds. So, make sure you add two or three to all of your meals and have some as a healthy snack.
- Eating the right amount of fruits and vegetables fulfils nearly all of our nutritional needs.
- Eating fruits and vegetables will give you an energy boost and help you maintain that workout regimen.
- They’ll help you feel satiated and stop those cravings and evening snacks.
- Most vegetables can be eaten raw, as a snack or cooked as part of your main meal.
Move that booty
To lose weight, you need a combination of healthy eating and exercise. Especially if you also want to get a fit, toned physique. The trick is to figure out what exercise works for you. This might take time but you’ll have lots of fun trying out new classes and experimenting with different workout routines. And having a variety of things you like to do is great as well because the body won’t get used of the same movements. For many, this part of weight loss can mean rediscovering a childhood passion, such as horse riding.
- Regular exercise can help prevent many chronic diseases and illness in the future.
- Working out several times a week is good for our mental and emotional well being.
- Getting sweaty is great for your skin and helps prevent premature ageing. Your complexion will love you for it.
- If you want to lose weight, exercising will help keep you motivated, especially once you start seeing results on the scale.
Plan ahead when it comes to your diet and exercise plan. Eventually, though both should become a habit and you’ll actually want to go to the gym and reach for those healthy food options. But in the meantime, plan your week accordingly to incorporate exercise time and prepare your meals ahead of time.
- You’ll need all the support you can get on your weight loss journey, so make close friends and family aware of your goals.
- Lots of people keep a food journal to help them keep track of what they’ve eaten. It’s also great for highlighting any bad food habits that pop up.
- Join a weight loss community and maybe even an exercise group, to help you stay on track and maintain your focus.
The bottom line
Most of us need or want to lose weight. Traditionally, we see this as something to be achieved for the short term. Which usually means that eventually, we go back to our old habits. What we really need to consider, though, are the long term implications of being overweight and unhealthy. If we view our health and fitness as a lifestyle, it becomes much more manageable and the health and weight loss benefits of this are considerable.