How to Lose Weight Effectively and Keep It Off

Post date: Feb 10, 2015 7:09:28 AM

It’s the season of New Year Resolutions. After all the Christmas and New Years Parties, and all the eating and drinking, many of us resolve to lose some excess body fat.

Here are some tips to get you started and to give you the best chance of success.

1. THINK LONG TERM BEHAVIORAL CHANGE.

You are more likely to be successful if you aim for a gradual weight loss over a longer period of time. Those quick fix diets might give you results for a week or month or so, but you’re unlikely to keep to them long term, and you’re more likely to revert to your old eating habits (and weight).

2. ½ A KILO PER WEEK MAXIMUM.

It’s best to aim for no more than 500gm weight loss per week. This will help keep you healthy, and is more likely to be successful in the long run.

3. THERE IS A RULE OF THUMB.

To lose about ½ a kilo PER WEEK, you need to burn an extra 500 calories PER DAY, or cut back an extra 500 calories PER DAY.

4. DON’T MAKE HUGE CHANGES IN ONE GO.

It’s best to choose 1 or 2 things to change. Adding a 30 min brisk walk per day, and cutting out the fries, magnum ice cream, big buttered scone, or large custard square, could go somewhere close to achieving that 500 calorie reduction. Keep with it until it has become a new habit. It might take a couple of weeks or more to get use to it. Once its habit, look for another change you think you can stick to.

5. EAT MORE OF YOUR CALORIES DURING THE DAY

and a bit less in the evening. Try to eat your last food about 1.5 hours or earlier before bed. This way your body is more likely to use those calories than store them as fat.

6. DON’T BE DISCOURAGED

if the scales don’t show immediate results. It’s normal for it to take some time for anything significant to show up.

Above all, keep trying, and be honest with yourself. We often make slip ups when trying to make changes. Forgive yourself, and try again. The more you try, the more likely you will make the change permanent. You really can do it!!

If you need any help with this, please contact me.

COMING UP IN THE NEXT WEEKS:

• More Weight Loss Tips

• Ramp up your metabolism so you burn calories even at rest.

• Why women should do resistance training

• How to treat and prevent low back pain

(This advice is of a general nature. Please consult your health professional if you have any health issues that may affect your diet or exercise ability)