It’s that time again when thousands of people resolve to lose weight and get in shape for the New Year. If, after over-indulging in food and drink during the holidays, you have decided to trade all those unhealthy habits for a new healthier you, the most important thing is to lose weight slowly and continue to enjoy food and life.
There is no magic formula to losing weight. Most of us know that if we consume more energy than we need we will put on weight; if we use up more energy than we consume – by eating less food and being more active – we will lose weight. Why then do so many of us find it difficult to stick to lose weight?
The first thing you should do is assess your own eating habits and identify areas where there may be room for improvement or areas where you are doing well. Each day make sure you get a good mix of carbohydrates, proteins, fruit and vegetables. Limit your intake of fats and sugary foods.
| • | Eat three meals a day: breakfast, lunch (or dinner), dinner (or tea). |
| • | Enjoy healthy, nutritious snacks such as fruit between meals. |
| • | Grill, stew, casserole, bake or microwave food instead of frying. |
| • | Fill up you plate with vegetables. |
| • | Finish a meal with a piece of fresh fruit instead of cakes and biscuits. |
| • | Use low-fat varieties of foodstuffs – but remember they do still contain calories. |
| • | Eat foods high in fibre and starch that are naturally low in fat such as potatoes and pasta. |
| • | Drink plenty of water. Aim to drink about 6-8 glasses of water per day. |
| • | Be patient. Slow weight loss allows time for you to make changes to your eating habits and is much more likely to result in a lasting weight loss. |
As well as changing your eating habits you should make an effort to increase your amount of daily activity.
| • | Be active every day. Start slowly by incorporating 10-15 minutes of light physical activity into your daily routine. Aim to increase this to a minimum of 30 minutes on alternate days. |
| • | Make sure that the activity is enjoyable (otherwise you will soon give it up). |
| • | Think active whenever you can e.g. use stairs instead of lift/escalator and walk instead of taking the car or bus. |
| • | It is better to exercise 1-2 hours after you have eaten when the body can burn off an optimum number of calories. |
| • | Suitable activities include walking, dancing, swimming. |
Make sure you participate in moderate to active leisure on most days. Why not ask a friend to join you? You can keep each other motivated and losing weight will be easier and more enjoyable.
