Many people start the New Year hoping to lose weight. But how many people actually manage to stick to their resolutions and reach their weight goal? Weight loss is not a quick fix and it’s about changing your whole lifestyle and relationship with food.
Being overweight is associated with a number of quite serious health conditions such as increased risk of coronary heart disease, some cancers, diabetes, stroke and raised blood pressure. It can also cause additional pressure on your joints and impact on your psychological well being and self esteem.
Here are some quick tips to help you lose weight.
* If you want to lose weight, basically you need to burn off more calories than you consume. For men, the recommended daily intake is about 2,500 calories but for women its 2,000 calories. This is only a guide though – more specific amounts depend on your height, weight, metabolism and lifestyle factors such as how much you exercise.
* Most people who are overweight eat too quickly. Slowing down your eating helps the brain to register more quickly when you are full and helps prevents you from overeating.
* Portion size is another important factor. Again, people who are overweight tend to eat larger portions which in turn means you are consuming more calories so you need to watch your portion size if you want to lose weight.
* Breakfast is the most important meal of the day but many people often skip breakfast while on a diet thinking this will help them lose weight. However, what often happens is they become over hungry later in the day increasing the risk of binge eating, leading to more weight gain. Eating a healthy breakfast such as porridge contains lots of whole grains giving you essential nutrients to start the day and keeping you full longer.
* Drinking plenty of water regularly flushes out toxins in the body and also helps keep hunger pangs at bay. It is recommended drinking at least 8 glasses of water per day but physically active people will need to drink more water. You can check your hydration levels by checking the colour of your urine. In general, the darker the colour of your urine, the more dehydrated your body will be. Here’s a tip – drinking green tea is supposed to improve your metabolism, which could help you lose weight in combination with a healthy diet of course though.
* Increased exercise will help you to burn off more calories if you want to lose weight. However, eating a large meal afterwards might just undo all the benefits of that hard work at the gym. Did you know there are around 250 calories in a small chocolate bar? That takes approximately 30 minutes of running to burn off.
* Many overweight people often save their favourite food on their plate until last but this strategy often leads to overeating. Next time, why not try eating your favourite food first and then if you become full it’s much easier to leave the remainder of your meal without feeling like you’re missing out on something!
* People are often surprised to learn that alcoholic drinks contain a significant number of calories. For example, a glass of wine is about 130 calories, strong lager 225 calories and double vodka is 175 calories. That’s not the whole story – alcohol increases your appetite, slows your metabolism and your body will metabolize it before food, leaving any food eaten to be more readily stored as fat.
* Action Hypnotherapy offers a weight loss programme that can be tailored to your individual needs. This includes a comprehensive assessment, weight management advice, tips on developing a more healthy lifestyle, keeping a food diary and developing strategies to manage your triggers related to overeating. I also offer gastric mind band hypnosis which is completely safe and very effective for clients wanting to lose weight without the experience of having real surgery. For further information, contact me to arrange a FREE consultation now!!