1. Set Goals
Successful people set goals
in all parts of their lives and health and fitness goals are no
different. Set yourself realistic goals under the smart principles...
Specific, Measurable, Achievable, Realistic, Timely.
If you have a
lot of weight to lose that long term goal may be overwhelming so break
it down into monthly and weekly goals and celebrate your achievements.
(Be careful not to undo your good work so you will need to choose your
celebration wisely!!!)
2. Have a Plan
Write
down your eating plan. Plan your meals a week at a time and shop weekly
with a shopping list. Avoid the aisles of biscuits, drinks, snacks and
processed food. If you stick to the outside parts of the supermarket
where the vegetables and fruit, meats and natural foods hang out you
won't go too far wrong.
Make an exercise plan or get someone to make one for you and keep you accountable.
3. Make Lifestyle Changes
Healthy
eating is a lifestyle and to make the necessary changes you will have
to form new habits. You may find some of your friends or family will
actually sabotage your efforts to change your habits and this can be
difficult to deal with. You may also find you need to be careful to
spend time with people who will support your efforts and encourage you.
After a few months of persistence you will see the results and this will
help with your motivation.
4. Motivation and Support
Changing
a lifetime of bad eating habits is not easy!! Find a buddy to work with
but make sure it's someone who will keep you accountable and won't
listen to your excuses!! If you need to, use online support and there
are even people out there who are happy to give you email support and
motivation for a small fee. It will be worth it to become a healthier
you.
5. Portion Control
One of the easiest
ways to reduce calories consumed and thus start your weight loss program
is to reduce your portion size, even halve it. Use smaller plates, buy
some if you have to, and it won't look half as bad and don't fill it to
overflowing!!! We really don't need that extra food. Eat slowly, savour
each mouthful and chew your food. Allow your body the time to recognise
when it's had enough.
6. Sugar and Fat
Our
supermarkets are bombarding us with low-fat options in foods but if you
read the fine print they are all loaded with sugar to compensate.
Avoid
processed sugar (white, raw or brown) and fruit juice. Sugar is
poisoning our society and is hidden in every processed food we purchase.
Go on a quit plan if you need to. Your body will thank you, you won't
face diabetes and anything sweet will taste horrible after a while.
Juice is concentrated fruit with all the sugars and calories and none of
the fibre. We physically couldn't eat all the pieces of fruit in a
glass of juice. Eat one piece of fruit instead. Google the amount of
sugar in soft drinks, sports drinks and sodas. You'll be horrified!!
There is about 10 teaspoons of sugar in a can of cola.
Some fats are good in moderation and our body needs them. Omega-3 fats are essential to our bodies' function.
Good fats are found in Olive oil, Avocados, Nuts, Seeds and Fatty Fish.
Bad
"Trans" fats are found in Commercially Baked Goods (pies, cakes,
donuts, muffins), Margarine, Fried foods, Packaged snacks and Pre-mixed
Cake Mixes etc. Avoid these altogether.
There are other fats that fit in between so limit them to very occasional use.
7. Exercise
Move
more. Exercise boosts our metabolism and maintains our muscle strength
and endurance. Exercise for a minimum of 30 minutes every day until it
becomes a habit. Brisk walking is excellent exercise and can be done
with a friend. Cycling and swimming are easy on the joints. If you enjoy
company and classes try the gym. Strength training is great for
building muscle which burns calories faster. Make sure you use correct
technique to avoid injury. Don't worry about bulking up. This isn't
possible without using extreme weights.
Older people benefit greatly
from a light weights program. It's always best to seek a doctors OK
prior to starting a new exercise program.
8. Best Foods to Eat Are:
A good source of protein, lean meat and chicken, fish, eggs, lentils and beans.
Vegetables,
as many as you can eat with as much variety as possible. They can be
delicious with simple creative light cooking. Nothing kills the taste
and nutritional value of vegetables like overcooking!!! There are plenty
of quick and easy recipes and cooking tips online.
One or two pieces of fruit daily.
Wholegrain unprocessed cereals like oats and rice.
Stick to natural unprocessed foods and you'll lose some weight without even trying.
9. Foods to Avoid:
We've
already touched on sugar and fat. Avoid all trans fats, sugar, soft
drinks, soda and sports drinks. Processed foods, packaged biscuits and
crackers, breakfast cereals, white flours, white rice and high
carbohydrate high GI foods like these. Keep your alcohol consumption to a
minimum. These are empty calories.
10. Avoid Temptation
If
there are certain triggers to your overeating or poor food choices
avoid the temptation. Don't go near those aisles in the supermarket,
avoid fast food places like the plague. It's all about choices and you
can choose to make the right choices for your health with a little
discipline.
Follow these 10 tips and you'll find you have more
energy and confidence, your clothes will look better, you'll avoid the
pitfalls of diabetes, cardiovascular disease and falls and fractures.
Good luck with your weight loss goals!
There are so many products out there that aid in weight loss.
However, you shouldn't buy just anything that promises to help you shed
off those extra pounds. Some of these things contain chemicals or toxins
that leave you at risk for more serious health problems.
If you could ask a group of people what some of their main goals
are, many people would respond that they want to lose weight. By losing
weight you will not only be improving your overall health, but you will
also be improving your body image which in turn will help you to have
more confidence in yourself and your abilities. Losing weight may not
always be easy, but if you are prepared to make the changes necessary
then it is most definitely doable. This article provides three simple
tips that will help you to lose weight.
Many moons ago when man first appeared on the planet, life as we know it today was VERY different...