Want to lose weight and keep it off?
Perhaps the most common desire – a challenge that we hear. Have you tried to lose weight, but found it difficult ? Lost some weight and then regained? Below you will find helpful tips – tools that will help you start to achieve the goals you want.
Do you feel ready?
If the answer is yes , these tools will help you start your journey:
- Learn more about your eating habits by keeping a food diary and disposal for one week. In this diary record everything you eat or drink consumed, time and how you feel. For example, “A cup of tea with a teaspoon of sugar with milk at 3 pm Feeling anxiety or pressure. ” Looking at the calendar will be able to see how times, places, people and the mood, affect food intake.
- first select two or three small changes you can start immediately and create an action plan with realistic goals, for example: “I will raise the intake of fruits, eating two fruits a day.” When successful, you can do further changes or build on what you have already set.
- Make a list of tasks that you can do that will distract you from eating when you want a snack or when you are bored. For example, read a chapter of your book or to arrange the “forgotten” for years your drawer.
- Seek appropriate support – from a friend, partner, health professional, group or even a valid website for some difficult moments that may occur.
Set realistic goals:
The realistic targets are more achievable, and success boosts your confidence and ability to lose weight. Remember your goals to be measurable so that you know when you have achieved them. Losing just 5-10% of your weight is your enormous health benefits. For this set realistic goals such as:
- weight loss between 200g – 1kg per week is a safe and realistic.
- The biggest mistake we make is to give emphasis only on pounds! Not only aims at reducing your weight on the scales. Losing fat and centimeters off your waist, you reduce the risk potential for diseases such as type 2 diabetes and high blood pressure.
- Consider also other objectives without always yardstick weight – something else that you want to achieve – like to be more active with your children or to climb stairs without being breathless.
- Do not forget physical activity. Not only helps you burn more calories but can boost your mood and improve long-term effort for success.
The continuity in the next article. . .
Clinical Dietitian – Nutritionist, MSc