The dos and don'ts of weight loss

Losing weight needs to be done safely and steadilyLosing weight needs to be done safely and steadily

When embarking on weight loss then do...

  • Eat regularly
    Re-fuelling when you are hungry is a good idea, but make sure that you snack on the right things. Good snacks are fruit, vegetable sticks and low fat dips, scones (watch the butter), sandwiches, toast, smoothies and low fat or diet yogurt.

  • Take a walk at lunchtime
    Just small changes make a big difference over time. Offer to make the coffee at work or wash up, just walking over to the kettle every day for a few weeks counts! Or could even exercise at your desk.

  • Go shopping with a list
    There is nothing worse than standing in the chocolate aisle with a growling stomach, it makes it all the more tempting to grab foods that are high in fat and sugar. Make sure you do your food shopping with a list — and not when you are hungry too.

  • Don’t be conned by marketing
    Low fat does not necessarily mean low calorie; many manufacturers lower the amount of fat in dessert foods and increase the amount of sugar to compensate. Make sure you read the labels on food stuffs so you know exactly what you are eating.

  • Get support
    This is really important if you are to succeed at losing weight in the long-term. Being surrounded by people who will eat the same foods and encourage you along the way is a good idea. Find a ‘buddy’ or someone in your family to boost your morale. This can really help if you are taking up a new exercise regime; it makes backing out much harder to do!

  • Watch your portion sizes
    Next time you go out, look at the amounts that your friends eat; you may be surprised at how much you consume in comparison to others. It is important to get your meal portions correct so try to eat more fruit, vegetables and starchy foods and less of the protein, dairy products and fatty and sugary foods.

  • Set yourself achievable goals
    This is important as you have something to aim for and if you make it achievable then you feel good when you reach the goal, rewarding yourself perhaps with a nice hot bath or a night out to the movies.

  • Tackle problems and don’t rely on food as a comfort
    A large number of us use food as a way of relieving stress and as a way to unwind when we are not even hungry.

  • Remember that there are no ‘good’ or ‘bad’ foods, only ‘good’ or ‘bad’ diets
    This means that you can have treats; it is really important to be able to have what we call ‘flexible restraint’ and pick and choose when you have foods such as chocolate and chips.  

  • Do monitor your food intake and physical activity
    Using a diary or blog to record what you eat and how much you exercise is an excellent start. This helps you to understand where are your ‘danger periods’ on a daily basis, such as in the evenings when you relax in front of the TV. Once you have found out when you are most likely to waver it is easier to find ways to help yourself e.g. going for a walk instead of watching TV or having a bath, reading a book etc.

When embarking on a weight loss then don't ...

  • Don’t rely on just changing your food intake to lose weight
    Research has proven that a combination of both exercise and altered eating habits is the best way to lose and maintain weight loss.
  • Think a fad diet will be the answer to your weight issue
    This is a sure-fire way to head for the junk food. Many fad diets promise great weight loss but are unbalanced, and only make you crave the foods that it advises against. Life is for living and we should try to have a sensible and realistic approach to weight loss!
  • Don't miss breakfast!
    A classic way to think you are cutting back is to miss the most important meal of the day. By missing breakfast you are more likely to go for a snack mid-morning and it may not always be a healthy one you reach for!
  • Don’t become obsessive about your food intake
    If you feel you are permanently on a diet, ask yourself why. There is no point going out for a meal and feeling deprived, think of coping strategies to make such occasions as enjoyable as they should be. Why not cut back the day before you go out for that meal or even the day after?
Read more on realbuzz.com...
Top 10 reasons why you’re not losing weight
7 strange tricks that will help you to lose weight
Follow realbuzz on Twitter
Loading...

Editor’s note:Yahoo Philippines encourages responsible comments that add dimension to the discussion. No bashing or hate speech, please. You can express your opinion without slamming others or making derogatory remarks.

Latest News

  • Russian superhighway could connect London to New York AFP Relax - Fri, Mar 27, 2015 1:24 AM PHT
    Russian superhighway could connect London to New York

    Russia has unveiled ambitious plans to build a superhighway that, in theory, could make it possible to drive from London on one end to New York on the other. According to a report by The Siberian Times, the head of Russian Railways is asking the government to seriously consider his project dubbed the Trans-Eurasian Belt Development, the first modern transportation corridor that would link up the Pacific to the Atlantic Ocean. Plans call for the construction of a new high-speed railway and the …

  • What Everyone Gets Wrong At The Gym Realbuzz - Mon, Mar 23, 2015 5:00 PM PHT
    What Everyone Gets Wrong At The Gym

    Not seeing results for all your hard work at the gym? It could be down to these common pitfalls …

  • 8 Signs the Girl You’re Dating is Not the One 8list - Tue, Mar 24, 2015 8:25 AM PHT
    8 Signs the Girl You’re Dating is Not the One

    Neeext! …

  • Sierra Leoneans to stay home in final push to stop Ebola Associated Press - 5 hours ago
    Sierra Leoneans to stay home in final push to stop Ebola

    FREETOWN, Sierra Leone (AP) — Sierra Leone's 6 million people were told to stay home for three days beginning Friday, except for religious services, as the West African nation attempted a final push to rid itself of Ebola. …

  • Trim the fat for happiness, says latest diet research AFP Relax - Thu, Mar 26, 2015 11:12 PM PHT
    Trim the fat for happiness, says latest diet research

    Diets high in fat can lead to not only weight gain and heart disease, but depression and behavior changes, according to a new study at Louisiana State University in the US. These changes come about due to the high-fat diet's affect on the gut microbiome, according to the study. They transferred the gut microbiota from mice that had been fed either a high-fat diet or a control diet into adult mice of normal weight that had been kept on a normal diet. Those who had received microbiota shaped …

  • White House unveils plan to fight antibiotic-resistant germs Associated Press - 8 hours ago
    White House unveils plan to fight antibiotic-resistant germs

    WASHINGTON (AP) — The White House on Friday announced a five-year plan to fight the threat posed by antibiotic-resistant bacteria amid fears that once-treatable germs could become deadly. …

  • Kids eat more veggies when tasty: study AFP Relax - Tue, Mar 24, 2015 5:22 PM PHT
    Kids eat more veggies when tasty: study

    Children just hate all vegetables, no matter how tasty you make them, right? Wrong, says an influential study out Monday that found US children in Massachusetts ate up to 30 percent more vegetables when school dinners were made more palatable with the help of a professional chef. The research, published by the Journal of the American Medical Association's website, provided an encouraging sign in the battle to fight childhood obesity. "The results highlight the importance of focusing on the …

  • 7 Health And Fitness Blogs To Read Before Summer Realbuzz - Tue, Mar 24, 2015 5:00 PM PHT
    7 Health And Fitness Blogs To Read Before Summer

    We find fitness inspiration from all corners of the Internet – social media, apps, expert articles. But one platform that’s really made an impact over the past decade is blogging. Personal accounts from health and fitness gurus are priceless. You get to hear genuine advice from ‘real’ people; people who are as excited, interested and passionate about the subject as you are. Rather then umming and ahhing, trying to decide whether that recipe’s really worth trying or if that new workout …

POLL

My New Year's resolution is to:

Loading...
Poll Choice Options
POLL

My New Year's resolution is to:

Loading...
Poll Choice Options