Weight Loss Articles & Resources
Articles: 10 Weight Loss Tips
As much as we wish it were different we all know there is no magic pill or easy solution to losing and keeping off unwanted kilograms. The following tried strategies should assist you reach and maintain your weight targets.In addition, they will benefit the rest of the family by ensuring that they develop life long healthy dietary and exercise habits.
1. Remember to plan, then keep to it:
The old adage "Failing to plan is planning to fail" applies to weight loss as much as anything else you do in life.
Ensure that the lifestyle changes you are embarking on are sustainable for the long term: Utilise the SlimWise Meal replacements, in combination with your calorie-controlled meals. Eat lots of fruits and vegetables. This allows you to eat in volume without a lot of calories, and they're loaded with nutrition.
2. Set Goals:
By all means have longer-term goals such as your final target weight but don't neglect the short and medium term goals too.
For example, if your overall goal is to lose 30 kg, this is a daunting prospect.
If you then break that up into shorter tem goals such as losing the first 5kg, or achieving a BMI of less than 30 or losing 10% of your body weight the progress from 1 goal to the next is much more achievable.
Just as the best way to climb a mountain is to concentrate on one step at a time, so is focusing on losing 1kg at a time the most sustainable way to achieve long-term weight loss.
3. Avoid temptation, don't bring it into the home:
Ensure that you banish potentially tempting junk food and high-energy snacks such as chips and chocolates. That is not to say that you should never 'break out' and have a treat. Just include it in your plan that that it is accounted for in your diet.
4. Seek reinforcement, positive support:
Attempting any challenging task is easier if you have support.
Take full advantage of the SlimWise forum, take up the challenge with a friend or seek regular input from your family doctor or dietician.
5. Don't go hungry:
Your weight-loss plan should include healthy strategies like vegetables and fruits and SlimWise meal replacements providing you with the full nutrient complement you need. The more of these you eat the more success you'll have. You don't have to be hungry to lose weight. On the contrary, if you stay full on low-fat, low calorie foods, you're more likely to stay on your diet and lose more weight in the longer term.
6. Exercise:
Weight loss without exercise is not sustainable. Exercise has multiple benefits and is an essential part of a successful long-term strategy. (Link to exercise page)
7. Eat with care:
Slow down your eating. Chew slowly and savour each mouthful. This will ensure that you will enjoy your meal far more. You will also feel satiated (full) on a smaller meal. This is because there is a delay between filling the stomach and the message getting to the brain.
Drink plenty water. Avoid sugary drinks, fruit juices, full fat milk and other beverages with high kilojoule intake. Whilst limited intake of diet drinks, tea and coffee are fine, nothing beats water in the Weight loss stakes. It assists with satiety (feeling of fullness) and adds no calories, caffeine or other unwanted substances to the diet.
8. Know your strengths and weaknesses:
If you are a chocoholic, or you can't resist peanuts, ensure that they are eliminated from the home. Substitute them with other snack foods that you can resist, (if you need to have such items in the home at all). If you are a 'plate cleaner', that is, you have to eat everything on your plate, ensure that you dish up only what you mean to eat at that meal.
Similarly, if you are a compulsive 'finisher of children's left-overs', give someone else the task of clearing their plates.
9. Don't obsess over the scales:
Don't weigh yourself frequently. Once a week is enough.
The best time to hop on the scales in in the morning, before breakfast.
Ensure you are wearing the same clothes each time or better still weigh yourself in your undergarments.
Weight naturally fluctuates through the day and over the month. This is particularly so with women who may retain fluid at certain times of their menstrual cycles.
Don't lose sight of the fact that there are significant health benefits to the lifestyle changes you are embarking on, irrespective of weight loss.
10. Monitor your progress:
Keep track of your progress.
Record input. That is, record your kilojoule intake by maintaining a food diary.
Record your output by keeping track of your exercise.
Remain vigilant to signs of emotional distress, frustration or other difficulties you may be experiencing.
By monitoring your overall progress you can then address problem areas before they spiral out of control.
Keep moving
Daily physical activity, like walking, along with healthy eating is key to long-term weight-loss success and maintenance. Once again, more is better.Walking Workouts
Track your progress.Food and exercise records help you stay accountable to your diet plan, reinforce your success and give you valuable feedback on how to continue to build your skills.
Walking Logs and Trackers
Walking and Food Diary.Drink your fluids.
It is important to stay hydrated, especially when you are losing weight, because your body will naturally lose some water. Make sure you drink at least eight 8 oz. glasses of non-kilojoule liquids per day.
Easy Swaps
With these strategies under your belt, try the following "Easy Swap" system along with physical activity to help drop those pounds:Easy Swap: Coffee w/milk, sweetener
Instead of: "coffee house" latte
How often: 5 days a week
Lose in a year: 18 - 20 lbs.
Easy Swap: Whole grain cereal w/skim milk
Instead of: a bran muffin
How often: 3x a week
Lose in a year: 14 - 15 lbs.
Easy Swap: Mustard
Instead of: mayo on sandwiches
How often: 3x a week
Lose in a year: 12 - 13 lbs.
Easy Swap: Turkey sandwich w/lettuce and tomato
Instead of: cheeseburger and fries
How often: 3x a week
Lose in a year: 8 - 10 lbs.
Easy Swap: 6 oz. baked potato w/sour cream
Instead of: 5 oz. french fries
How often: 3x a week
Lose in a year: 10 lbs.
Easy Swap: 20 oz. diet soda
Instead of: regular soda
How often: 7 days a week
Lose in a year: 25 lbs.
Easy Swap: Piece of fruit
Instead of: a candy bar
How often: 5 days a week
Lose in a year: 10 - 12 lbs.
Easy Win: Physical Activity
How often: 7 days a weekLose in a year: 25 lbs.
Walk 10 minutes out, and then 10 minutes back.
At some other point in the day, walk again,
10 minutes out -- then 10 minutes back.
