Tips For Losing Weight

  1. Don't go on a crash diet Gradual changes have more chance of leading to good habits than sudden big ones. Crash diets don't last, and they can leave you with a higher proportion of body fat than when you started. Checking every food you eat or measuring it into precise quantities can be too difficult for many people. Relying on specially provided food may not give you the skills to integrate change into your life. Any change you make should be easy and permanent.
  2. Do something now Just because change should be gradual, that's no excuse to do nothing. Think substitution, not subtraction. If you get a coffee, ask for low-fat milk. If you love muffins, bake them yourself and cut down the butter and sugar. It could be you're eating too much. Try serving your food on a smaller plate – it will look larger and this may help you feel fuller. Make the portions a bit smaller.
  3. Keep up the carbohydrates Fill up on low-fat, high-fibre carbohydrate foods, such as bread, rice and pasta, but choose wholegrain varieties as much as possible. Include lots of vegetables with meals and fruit as dessert or snacks. Base your meals on carbohydrate foods, flavoured with small amounts of lean meat, rather than putting meat at the centre of the meal.
  4. Cut back the fat Grill, bake, boil, steam or microwave without added fat. Choose low-fat dairy foods, dressings, sauces and prepared foods. Cut all the visible fat off meat and skin from chicken. Eat fish (not fried) at least twice a week. Use small amounts of table spread (preferably based on olive or canola oil) instead of butter. Eat fruit and low-fat cereal snacks, rather than fried foods or buttery biscuits and cakes. The more fat you eat, the more you will want. Eat your favourite fatty and high-energy foods as treats – don't forbid them altogether or you could start bingeing.
  5. Make it a family thing Eating low-fat food is good for everyone. Try to get the whole family eating the same way.
  6. Learn about your food Read the nutrition labelling so you know which foods are low in fat or sugar. Look for foods that contain less than 10 percent fat (often, you'll find you can stay under five percent).
  7. Get more exercise This is really important. You don't have to join a gym or aim for a triathlon, but you do need to find ways to put physical activity into your life. Set a daily target of at least 30 minutes – you can break it up through the day if you need to. Make a list. If you catch buses, get off one stop before you need to. Increase it to two stops. If you drive, don't park too close to your destination. Use the stairs instead of the lift. Join a sports club or a social sports team – perhaps one of the indoor codes. Buy a bicycle. Take the kids to the park ...
  8. Take it easy Start gently. Exercise should not hurt in order to do you good, and if it does, you are more likely to give up. Increase the amount and intensity gently as your fitness increases.
  9. Stick with it Whatever exercise you choose, stick with it for at least a month. It could take that long before you start to enjoy it.
  10. Set achievable goals First target: develop a schedule based on sensible food intake and exercise you enjoy. Second target: no more fat gain. Third target: lose some weight. If you want to measure your progress, aim for a kilogram a month – and check your waist measurement is also decreasing at the same time. I hope these tips for losing weight help you on your way towards achieving your goal.

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