Updated: Jan 25
Do you find maintaining a healthy weight challenging? If so, you’re not alone! Obesity continues to be a serious problem in the UK and globally. In 2019, 26% of men and 29% of women in the UK were classified as obese according to NHS statistics. These figures highlight how important it is to learn as much as we can about the best diet and lifestyle tips to follow if we want to lose weight or stay the same!
Why does my weight matter?
Unfortunately, those of us who are overweight have a greater risk of developing numerous diseases. These include:
1. heart disease
Losing weight helps to prevent and control these diseases. The quick weight loss methods that have been extremely popular in recent years do not provide lasting results. More often than not, dieting methods that involve dietary drinks, foods, and supplements or pills do not work. If they do, the results are only temporary. It is better to rely on a healthy weight loss option which will provide lifetime results. We have to set realistic goals and not expect to lose a lot of pounds in a short span of time! Losing weight the healthy way is a process, but definitely a worthwhile one.
What can you do?
Here are some tips on how you can lose those unwanted pounds the healthy way:
1. Don't diet
The key to a healthier way of losing weight is: Do not diet!
You may seem happy and feel that you are losing those unwanted pounds from your belly and thighs by skipping meals. But depriving your body of nutrients is not a sustainable lifestyle choice! Love yourself by making choices that nourish you and your body. If you’re listening to your body and making sensible decisions, you won’t feel the urge to binge on junk food!
2. Intermittent Fasting
Fasting can allow your body to digest all the food you've consumed, without overworking it. Our bodies are truly amazing! But it is important to allow them to rest. When fasting, you have to take into account many factors surrounding your lifestyle. We can offer 1-2-1 coaching to help you when fasting; we also offer an intermittent fasting course that will show you the benefits of fasting and how to do it in a healthy way.
When you break your fast, ensure your meal is rich in nutrients, as this is the most important meal of the day. Having a healthy meal to break your fast will jump-start your metabolism. Your food intake after you wake up will be used to burn fat all day long.
3. Eat small, healthy meals frequently
Five small-serving meals per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent overeating. This will also increase your metabolism and make calories burn faster.
4. Create goals
Decide how much weight you want to lose. Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.
5. Drink lots of water
Your body needs sufficient water to burn fat and keep your cells hydrated and healthy. Ensure that you're drinking the recommended amount of water every day!
6. Avoid sugar
Plan your meals around lots of fruits and vegetables, grains and pulses. A healthy plant-based diet can help you lose any excess weight, whilst keeping your body in great condition. Sweets, sodas and pastries should be once-in-a-while indulgences only. However, don't suppress your cravings as that can lead to binge eating. Instead, try and think of a healthy alternative, i.e. you could eat berries instead of sweets.
7. Watch your fat intake
Fat is not the culprit for being overweight. You need this to keep your weight at the proper level. There is such a thing as healthy fats- olive, peanut, coconut and canola oil have them. Did you know omega-3 fats are good for the heart? We don’t need to be scared of fat!
Leave your car if you are only going a few minutes from home, take the stairs instead of the elevator, jog, cycle or skate. Use these activities and other home chores if the gym and exercise classes don't appeal to you. Make sure that you do this regularly and you won't even notice that you're already shedding pounds with these mundane activities. It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. Go slow. If you have already lost 5 or 6 pounds, give yourself a break and celebrate that! Then try to lose the next 5 pounds.
Eat healthily, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result in a new, healthier you.
Remember, you are not alone on this journey! We are here to support you every step of the way. Join our FaceBook Tribe to stay updated on great health tips and to document your journey. We want to see your transformation! Your health is worth it!