The Top 10 Tips for Losing Weight 26.02.2010

The Top 10 Tips to Losing Weight…….

From my early days working as a corporate health consultant, I have always been interested in what techniques really work in losing weight. Here are the ones I believe to be the best. Enjoy….:)

Drink a large glass of water each time you feel hungry – this is because our body often confuses thirst for hunger. This is a great way to help avoid over-eating, the main cause of weight gain for many people.
Do some form of resistance training – numerous studies have shown the advantage of doing some form of resistance or weight-based training on physique. It could be as simple as doing some push-ups a few times a week. If you are a gym person, just make sure you exercise a range of muscle groups and do plenty of stretching. Resistance training has the added benefit of burning calories for some time after completing your workout.
Stress Less – If you are stressed, your body tends to hold on to excess fat. Therefore, even though you might be doing all the right things to lose weight, your body will retain it as a defence mechanism to deal with excess stress. Take time out each day to relax and unwind.
Increase Fibre Intake – Regular bowel function is not only good for your health and wellbeing, it has also been shown to have a positive effect on weight control. It can help prevent you over-eating as it gives you a ‘full feeing.’ I suggest having 30 grams of fibre a day - most people have less than 15 grams.
Change your Eating Patterns – The very habits around how you are eat is often part of the problem. Use smaller plates; put away left over food to avoid going back for ‘seconds’; avoid snacking before and after dinner. Always, and I mean always have something for breakfast - it is important to help speed up your metabolism.
Set Goals on Losing weight – Rather than set a goal of ‘losing 10 kilograms’ instead write it so you ‘reach a specific target weight.’ Why? Because the word lose is a derivative of the word loss, which usually has a negative connotation at a subconscious level.
Change What you Eat – If you are going to eat meat, make sure it is lean; take the skin off chicken; cut down on fast food; eat lots of vegetables and fruits; and cut down on fat, sugar and salt.
Change your Beliefs around Weight Loss – Many people have a core belief that they can’t lose weight and keep it off. This belief resides in the subconscious mind and is poisonous to your weight loss chances. See the ‘Magic Mindset’ chapter in the book Bullseye on how to create a more empowering belief.
Eat Out Less – Do you know why food at restaurants tends to taste so good? Yes, it is sometimes because someone else has cooked it, but it is also how they create the ‘flavour.’ Chefs rarely advertise the amount of fat and salt they put into those yummy sauces that tastes so great.
Aerobic Exercise – To lose weight, we have to burn more calories through exercise than consumed by the food we eat. I suggest exercising at a minimum of 4 times a week for 45 to 60 minutes. This could include a brisk walk, running, a step class, bike riding, swimming, or playing sports. The trick is to find what you like doing and do that, with a friend if you can.

Weight control isn’t just important for our health, it also impacts on our self confidence levels. It is said that there is a thin person inside all of us waiting to get out – we just need to do make a few changes and do the work. Right? If only it were that simple. Some of us will have an easier time than others when it comes to losing weight due to a myriad of factors including age, background and genetics. For those who do find it difficult, the key is to do work within your circle of influence and do the best job you can. That is all any of us can do, but as to what is the 'best' only you will know what that might be.

If it helps, look at some of the before and after pictures of those who have succeeded in the weight loss game. It may take some time and effort, but the end result can be truly amazing. The important thing is to make sure, whatever you put in place is sustainable. Too many people suffer from the classic ‘weight loss roller-coaster’ whereby they get close to their desired weight and then put it all back on.

Make sure you see a doctor or health care professional before starting on any exercise regime – particularly if you haven’t exercised in a while or if you have had previous health concerns. Start slowly and and build up your strength, flexibility and endurance over time.

Good luck – I wish you all the best on your journey.

Blake Beattie