These are simple tips that will help you on your weight loss goals, some seem too simple, but the fact of the matter is that they work
1. Fail To Prepare, Prepare To fail
The first thing to do when starting a diet is to plan for the week ahead, by not doing so you are just opening yourself up to a potential failure. By planning ahead you’ll be less tempted to just nip to the shops to grab some dinner after a late finishing day. Do all your food shopping for the week ahead in one go. You could go one step further here as well by pre cooking some meals and sticking them in the fridge/freezer. Fancy a chicken breast for dinner? Well instead of cooking just one chicken breast as and when you want one, why not bake an entire packet in one go then stick the left overs in the fridge for your weekly meals.
2. Drink Water
It still amazes me and my fellow fitness expert how many people don’t drink enough water throughout the day. Our bodies comprise of about 70% water. Being hydrated is essential for keeping your energy levels up and your body healthy. If you’re energy levels are low due to dehydration then you won’t be able to put in the effort you need to at the gym and fitness center. Water also helps with digestion. Without it your body won’t efficiently breakdown and absorb all those healthy nutrients you’re eating. An easy indicator of hydration levels is your urine. It should be odour free and pale yellow in colour.
3. Eat Protein With Every Meal
Protein is the building blocks of our body. It is used by the body to heal and repair damaged muscle fibres from workouts. If you don’t eat enough you run the risk of your muscles not being able to repair enough in time for your next workout. Protein also helps to keep you full, making it easier to resist snacking on undesirable food in between meals.
4. Eat Breakfast Every Morning
When you go to sleep your body is then starved of nutrients for the duration of while you’re asleep. Skipping breakfast means that this starvation continues for even longer and a starved body lacking in energy is not very efficient at burning calories. Have a balanced breakfast containing a good portion of protein, with some fat and carbohydrates.
5. Cut Out Sugars
Sugar has been linked to obesity and diabetes as well as other health problems. It is regarded as an empty calorie meaning that it doesn’t really do anything for your health other than increase flavour, but can cause severe health problems when too much is taken. They are basically high in calories and but low in nutrients. Cut out sugars from things like hot beverages, and only drink diet or sugar free soft drinks to keep your sugar intake low as seen on dillon jersey blog.
6. Treat Yourself Once A Week
Dieting can be a tough thing for many to stay committed to, especially when at times there seems to be no benefit to it. You feel like you’re restricting yourself and having no fun. Treating yourself once or twice a week can actually improve your weight loss. Once a week have cheat from your diet and have whatever you want to eat. Doing this for one or two meals a week will help to keep you sane, give you something to look forward to and can actually improve weight loss as it keeps your body guessing and gives you motivation to keep going.
7. Set Yourself Some Goals
Setting goals is good for two things, it gives you something to aim for and gives an even greater sense of satisfaction and achievement when you reach them. Make sure you keep your goals realistic though, aim too high and it could have a negative effect. Write them down on a piece of paper or sticky note and put them somewhere prominent like the fridge. If you fail to reach your goal, don’t beat yourself up, assess why you’ve missed your target and move on with a plan to meet your next target.
8. Lift Weights
Resistance training (lifting weights) is a great addition to any fitness regime, don’t be afraid to do it. For those that are concerned, you will NOT turn into the next Arnold Schwarzenegger over night from simply lifting weights! A resistance programme will help you to build muscle which will raise your resting metabolic rate. Basically the more muscle you have, the more calories you’ll burn just from being alive. If you can’t get to a gym or simply don’t have access to weights, then use your body weight for resistance. Things like push-ups, sit-ups, bodyweight squats and the plank are all great bodyweight exercise you can do in your bedroom!
9. Eat Your Food Slowly
Eating your food slowly not only helps the digestion system and stomach because you’ll inadvertently chew your food more but it will stop you over-eating. You see, when we eat a meal it generally takes our brains 20 mins before it realises our stomach is full. If you eat your food fast and keep eating until you no longer want to, then you’re already past your limit. The result is you’ve over eaten! Chew your food slowly, enjoy it and stay ahead of your brain!
10. Eat Smaller Meals More Often
Instead of having 3 large meals at breakfast, lunch and dinner. Break your calorific requirements for the day up over 5 – 6 meals. This has many benefits. Because you’re eating more often, you feel hungry less, meaning less chance of you going astray from your diet. Studies have shown that people who eat the same amount of calories, spread out over more meals throughout the day are actually better at controlling their appetite.
11. Stay Positive
OK, this is an extra one, but it is important. Stay positive about your goals and progress. Don’t get disheartened when one week you lose less weight than the week before, this is normal and inevitable as your metabolism adjusts. But look at it as a positive and just make adjustments to account for the negatives. I heard someone say once (I have no idea who) that it is not a failure if you give it your all, it is just a loss in a series of games. Basically if you set a goal for example but don’t quite make that goal, then don’t think of it as a failure. Look at it as a lost round, your multi-round game of weight loss.