We all know the theory behind losing weight; eat well (and less) and move more. The theory is very simple BUT it is not so easy in practice. This is because, like with pretty much everything we do, our mind is crucial to success.
Lots of people are emotionally attached to eating and lets face it, we all love to eat the things we know aren't good for us!
As with my first post, in order to successfully lose weight the goal needs to be broken down into bite sized chunks (no pun intended!). Here are some tips to shifting those extra pounds you don't want (warning: patience and a positive mind are required)
Decide how much you want to lose
Be realistic! Is it a dress size? Half a stone? Know what you want to do from the start as it will help you to focus your mind.
Find your motivating photo or outfit
Dig out a photo of you that reflects your desired look and pin it up somewhere you will see it daily. If you don't have a photo, choose an item of clothing in your wardrobe that is a bit snug and aim to get back into it comfortably.
Dig out a photo of you that reflects your desired look and pin it up somewhere you will see it daily. If you don't have a photo, choose an item of clothing in your wardrobe that is a bit snug and aim to get back into it comfortably.
Go steady
Aim to lose 1-2lbs per week - this is a steady, healthy and sustainable amount. You may not start to notice any changes to your body for a few weeks but do not let this put you off or stop you. Be patient because when the results start to show you won't regret the tough start!
Write it down!
Keep a food diary - write down everything including portion size and don't forget to track what you drink! DON'T JUDGE YOURSELF, the purpose is so you can analyse it at the end of the week to spot easy ways to cut calories/make healthier choices. Myfitnesspal app, free to download, is good for tracking what you eat.
Also, by writing it down, when you are in the swing of eating better you are able to look back and see how far you have come - a great motivator to continue!
Cut down the treats
Aim to reduce the amount of treats you eat - cut this down to one a week or at least reduce by 50% per week. Note: one treat a week is a chocolate bar or a slice of cake, not a day of eating whatever you want!
If you deprive yourself from the beginning you will find it much harder to stay on track. Deprivation is not good for the mind.
Don't stock the bad stuff
Try not to keep unhealthier foods in your cupboards at home - if you don't have it to hand, you can't eat it - this is difficult when you have children so try not to eat their treats!
Drink drink drink!
Up your water intake to 2 litres per day. I carry a 500ml water bottle around with me and try to drink two in the morning and two in the afternoon. Sometimes we mistake hunger for thirst!
One day at a time
Take each day as it comes. Some days you will find it easier to stick to your new eating habits but other days will be harder. On the hard days, remind yourself why you are losing weight and then distract yourself with doing something else instead of eating. This will take some practice at first but if you keep doing it you will find it easier each time.
Do not rely on scales
DO NOT BECOME OBSESSED WITH SCALES - your body isn't 100% fat is it? When you stand on the scales you are getting a total body mass reading including bones, water and muscle. How many times have you stood on the scales one day and then got on the next day to find your weight is up and you don't know why because you ate really well? How did that make you feel? Like giving up? Unmotivated? Upset? None of these feelings are helpful to you.
Personally I discourage my clients from using the scales and ask them to measure their weight loss by how their clothes feel. It can be demotivating to constantly stand on the scales waiting for the numbers to change. Also, remember that if you are increasing your activity levels you are building stronger muscles which will affect the scales as muscle is more dense than fat. Trust me on this, it is true! The feeling you will get when you put on a dress or trousers that were a bit tight but now fit comfortably is amazing, I promise.
Keep smiling and be kind to yourself
Stay positive and do not give up. Remember that you are making a lifestyle change and this will take time to adjust to. If you have a difficult day and you reach for the chocolate don't worry or beat yourself up about this. Accept that you are having a bad day and start again tomorrow.
Each day, before you go to bed, have a think about what positive choices you made and give yourself a high five. This will take some getting used to as our negative voice is often louder than our compassionate one. You are also training your mind as well as your body so make the time to recognise and acknowledge your achievements. Write your achievements down!
Move your body, exercise your mind
Becoming more active will not only increase your metabolism but will help you feel more positive and therefore more likely to stick to your weight loss plan. Endorphins are powerful chemicals that pump around your body during and after exercise and give you that buzz. It doesn't matter what you choose to do e.g. walking, jogging, dancing, playing sports, running after the kids in the park, etc. the effect will be the same.
Exercise is the best natural high you can get!
Aim to lose 1-2lbs per week - this is a steady, healthy and sustainable amount. You may not start to notice any changes to your body for a few weeks but do not let this put you off or stop you. Be patient because when the results start to show you won't regret the tough start!
Write it down!
Keep a food diary - write down everything including portion size and don't forget to track what you drink! DON'T JUDGE YOURSELF, the purpose is so you can analyse it at the end of the week to spot easy ways to cut calories/make healthier choices. Myfitnesspal app, free to download, is good for tracking what you eat.
Also, by writing it down, when you are in the swing of eating better you are able to look back and see how far you have come - a great motivator to continue!
Cut down the treats
Aim to reduce the amount of treats you eat - cut this down to one a week or at least reduce by 50% per week. Note: one treat a week is a chocolate bar or a slice of cake, not a day of eating whatever you want!
If you deprive yourself from the beginning you will find it much harder to stay on track. Deprivation is not good for the mind.
Don't stock the bad stuff
Try not to keep unhealthier foods in your cupboards at home - if you don't have it to hand, you can't eat it - this is difficult when you have children so try not to eat their treats!
Drink drink drink!
Up your water intake to 2 litres per day. I carry a 500ml water bottle around with me and try to drink two in the morning and two in the afternoon. Sometimes we mistake hunger for thirst!
Take each day as it comes. Some days you will find it easier to stick to your new eating habits but other days will be harder. On the hard days, remind yourself why you are losing weight and then distract yourself with doing something else instead of eating. This will take some practice at first but if you keep doing it you will find it easier each time.
Do not rely on scales
DO NOT BECOME OBSESSED WITH SCALES - your body isn't 100% fat is it? When you stand on the scales you are getting a total body mass reading including bones, water and muscle. How many times have you stood on the scales one day and then got on the next day to find your weight is up and you don't know why because you ate really well? How did that make you feel? Like giving up? Unmotivated? Upset? None of these feelings are helpful to you.
Personally I discourage my clients from using the scales and ask them to measure their weight loss by how their clothes feel. It can be demotivating to constantly stand on the scales waiting for the numbers to change. Also, remember that if you are increasing your activity levels you are building stronger muscles which will affect the scales as muscle is more dense than fat. Trust me on this, it is true! The feeling you will get when you put on a dress or trousers that were a bit tight but now fit comfortably is amazing, I promise.
Keep smiling and be kind to yourself
Stay positive and do not give up. Remember that you are making a lifestyle change and this will take time to adjust to. If you have a difficult day and you reach for the chocolate don't worry or beat yourself up about this. Accept that you are having a bad day and start again tomorrow.
Each day, before you go to bed, have a think about what positive choices you made and give yourself a high five. This will take some getting used to as our negative voice is often louder than our compassionate one. You are also training your mind as well as your body so make the time to recognise and acknowledge your achievements. Write your achievements down!
Move your body, exercise your mind
Becoming more active will not only increase your metabolism but will help you feel more positive and therefore more likely to stick to your weight loss plan. Endorphins are powerful chemicals that pump around your body during and after exercise and give you that buzz. It doesn't matter what you choose to do e.g. walking, jogging, dancing, playing sports, running after the kids in the park, etc. the effect will be the same.
Exercise is the best natural high you can get!
I hope my tips are helpful; why not try some of them out? The most important thing is to remember that losing weight takes time, but the long term benefits of being patient are so worth it. It's better to try than not start in the first place!
Start believing in yourself and go make a start on a healthier and slimmer you!
Until next time.....
Love Sian xx
Start believing in yourself and go make a start on a healthier and slimmer you!
Until next time.....
Love Sian xx
Sian is a mobile personal trainer and runs Enrich Fitness with her sister Carrie. They are based in Twickenham, Middlesex and cover a wide area of South West London and Surrey. www.enrichfitness.co.uk
