goals it is important to go into this program without
thinking you are on a diet. What you need to do is change
your behaviour and habits. This does not mean that you
need to ever feel hungry or turn yourself into an Olympic
athlete in order to achieve your weight loss goal. If you
fall off the wagon get back on, you haven't lost the war.
Exercise If you are more than 20 pounds overweight
then you should start off with moderate daily exercise
e.g. walking or swimming to assist with your weight loss.
Always consult your doctor before embarking on any
exercise regime.
If you are moderately overweight then a minimum of 40
minutes per day is preferable to achieve weight loss. If
aged over 40 then it helps to try and do 2 sessions per day
e.g. aerobic workout in the morning and walking or cycling
for 30 minutes or more in the evening. I found that my
metabolism slowed down considerably when I reached 40 so
fitting in two sessions a day really helped my weight loss
efforts.
Getting Organized This lifestyle change will take
a certain amount of effort and forward planning on your
part. Think about what you do throughout the day that you
could change i.e. do you sit at your desk at lunchtime
reading the newspaper? Do you watch television for several
hours in the evening? Could you set your alarm for 30 minutes
earlier in the morning? This extra time can be used for exercise
and the time needed to prepare your meals in advance if you
need to take them to work .
Make lists for shopping, don't just hit the supermarket
with a vague idea of what you will need for your weight
loss goal. Cook in bulk and freeze the rest in small
portions.
Things to Avoid As a general rule stick to the
outer aisles in the supermarket where the fresh produce is
displayed. Avoid the aisles with packaged and processed
foods. It goes without saying to avoid sugar and sugar
related products (try fruit instead).
If in doubt just cut out the white stuff, sugar, white
bread, white rice, potatoes etc. Dairy products can be very
high in fat so try the reduced fat variety. I personally
find this tastes better than the no fat variety and is more
satisfying so you aren't looking for more in half an hours
time.
Alcohol is also best avoided as this is normally quite
high in calories and can lead to dehydration.
Quantities Try and keep the quantities down to
between 200-300 calories per meal, slightly more for men
or if you are very active.
Frequency Eat these small meals 5 times a day,
approximately every 3 hours. Do not skip a meal and try
not to eat after 7pm in the evening. The frequency of
meals will stop you from feeling hungry and ease you
toward your weight loss goal.
Dehydration Drink plenty of water throughout the
day, at least 8 glasses . Don't wait until you are thirsty
as this means that you are dehydrated. This will help to
keep your energy levels up and also eliminate toxins which
can make you feel sluggish and tired.
Tricking your Metabolism Eat 5 small meals of
around 200-300 calories for 3 days then on the fourth day
increase your calorie intake slightly for each meal . This
will stop your body going into starvation mode and
lowering your metabolism to suit the reduced intake.
Buddy Why not get a friend or partner to join you
on your new health and weight loss regime. This makes
exercise more fun and helps you stay on target.
Attitude I repeat this step as it's key to the
success of your program. Continue to work towards a goal
taking small steps if necessary. Many people have done
this,you can too.
By using these tips you should achieve gradual and healthy
weight loss without feeling deprived or hungry.
About The Author Struggling with Weight Gain?
Tried every diet out there? Here is where I finally found
the program that inspires and works for life.
http://www.janetdunmore.com
Janet Dunmore Northampton UK. Reformed serial dieter.