Being overweight, to whatever degree is no fun. Putting on weight is the physical aim of some, but being overweight is the health and fitness goal of nobody. Yet to greater and lesser degrees it is an increasingly common state. Many of us know how it feels to carry even a few lbs more than we would like, but once it gets out of control those lbs increase and we can soon be ballooning and jeopardizing our health.
Looking in the mirror becomes daunting, our self confidence dips, we avoid our tighter, smaller clothes (however much we may love them), beach holidays start to fill us with trepidation instead of excitement and dinner parties, functions and corporate events end up being a nutritional minefield.
Weight is often initially gained unnoticed. Then once noticed there might be a period of denial or relaxation in the knowledge you’ll do something about it shortly. But left unchecked too long, the issue increases in direct relation to your waistband, the recovery looks long and daunting and before long the whole prospect of a return to the svelte and fit self can seem like an overwhelming proposition.RELATED: RECOMMENDED PLANS FOR YOU
Motivation is key!
Motivation is key and total commitment to tackle the situation is what will win the day and return you to your former self. And the good news is that it really need not be the protracted, painful, miserable process you expect.
Furnish yourself with some good solid, proven knowledge to lead you and a bit of personal organisation, and you are already well on the way to your weightloss and shape up goals.
Set realistic targets
One of the keys to starting anything is to have the honest belief you can manage and achieve the challenge ahead; physically, mentally and in terms of time commitment. Not everybody can travel to or spend time at a gym several times a week, some struggle to get out on lengthy walks, runs or bike rides. But we can all make differences in our home and this is most easily achieved in the kitchen. Look at what you eat on a daily and weekly basis, look at proportions of known healthy foods to snacks, confectionery and ready meals. Look at portion sizes (it is so easy to eat whatever is in front of us instead of eating what we need)
12 proven weight loss tips:
1- Eat your food slowly and chew it well. When you eat, the body releases a hormone (cholecystokinin or CCK), which indicates when you are full so you know when to stop eating. If you eat too quickly this hormone takes longer to take action, so you carry on eating. So eating more slowly helps you to feel full more quickly and so you eat less.
2- At the end of each meal, wait 20 minutes before having second helpings or eating anything else. This gives CCK time to take action. By the end of 20 minutes you’ll probably feel full and that second helping won’t seem so desirable.
3- Drink a glass of water or hot water and lemon before each meal. This can help to curb hunger so you eat less.
4- Try not to eat when you are stressed as it is difficult to focus on what you are eating and how much you are eating when your mind is on other things.
5- Clean your teeth at the end of a meal as this can prevent you from reaching for something sweet.
6- Examine your portion sizes. Don’t put too much on your plate – you can always come back for more if you are still hungry (remember the 20 minute rule). Even too much healthy food can lead to weight gain.
7- Examine exactly what is on your plate. Do you have the right mix of protein, carbohydrates and vegetables? Around half your plate should be made up of vegetables or salad at your main meals, at least a quarter should be protein (meat, fish, pulses) and at a maximum a quarter carbohydrate (brown rice, potatoes, etc.). If you have a lot of weight to lose, you can miss out the carbs in the evening.
8-Drink plenty of water and cut down on alcohol as it is high in calories and also plays havoc with your blood sugar. Caffeine also interferes with blood sugar and so is best kept to a minimum.
9-Don’t eat while standing up as this will discourage you from snacking.
10-Monitor your progress but not using the scales! Take your hip and waist measurements every couple of weeks (ideally first thing in the morning before eating) to monitor your progress.
11-Suck on a boiled sweet if you have a sugar craving. It really helps.
12-Sipping on sparkling water between meals is also useful as it helps to fill a gap.
Lose Fat Fast – Top 10 Tips
1) Prepare your meals the night before. Preparation and organization are key to success on any diet plan.
2) Eat a protein breakfast for example – eggs, protein smoothies, smoked salmon.
3) Eat 4-6 small meals per day to maintain blood glucose levels
4) Every meal needs to consist of a good source of protein. You need roughly 1 gram of protein per kilo of body weight.
5) Eat 3 servings of greens per day. Broccoli, Kale, spinach and green beans.
6) Limit your fruit intake to 1-2 portions per day. Even though fruit is packed with nutrients and fibre it is still fructose which is a sugar and excess sugar gets converted into glycogen.
7) Snack on nuts. No more than 15-20 per day. Do not bring the bag with you to work. Count 20 out and bring in a container.
8) Consider fish oils supplements. Excellent for assisting insulin and curbing cravings.
9) Drink 3 litres of mineral water per day. This will flush out any toxins that are released in the process of fat burning.
10) Try to sleep 8 hrs every night. We release growth hormone at night and GH is one of the most powerful hormones in our body.
Preventing motivation from wearing off is important. The motivators are seeing results and being inspired by what you witness in yourself. Also it helps to have support of even be part of a community where everybody is pulling in the same direction. Research shows this works very effectively and by following plans such as those provided by WatchFit and joining fellow members of those plans, great results can follow.
** Alice Dogruyal is absolute proof of this. At 127kg she realised she had reached the point of having to seriously address her weight. She adopted WatchFit as the mechanism by which she receives her information, instruction, guidance, prompts, motivation and incentive.and is delighted. “I am finally getting my body back! I have worked one-to-one with people before and used so many methods and programmes but this is the first time I have been a whole month without once falling off the wagon and bingeing!”
You can follow the plan with Alice in WatchFit. Download the app and look for Alice in WatchFit Land and follow the Tweets on #stellamagazine