WATER: It is paramount that you keep your body hydrated. Lack of water can make you tired and also give you headaches. By drinking at least 2 litres of water everyday, you'll be keeping your mind and body in line. Water also aids in feeling full. Avoid alcohol-based drinks while you're on diet and of course soda and carbonated drinks like diet coke and sans.
SCALES : Invest in kitchen scales if you don't own them already.
While on diet you need to be careful about the serving portion. For example, before I eat cereal I measure out 30g so as to control my portion size. This also applies to rice, oats and so on. Weighing yourself everyday will not give you a true reflection of your weight-loss, weight can fluctuate from day-today. It helps to be consistent with what you wear when you weigh-in , too - probably weigh yourself naked to give a true reflection of what you weigh, otherwise wear something lightweight. It's also good to weigh yourself at the same time, for example, I weigh myself every Friday morning.
SLEEP : It's important that you look after your body while on diet. Keep your energy levels high by getting at least 8 hours sleep a night. A good night sleep gives your body enough time to repair itself. A good rest also help you lose weight, you burn about 1 calorie per minute of sleep. Yes, it's very difficult to fall asleep after a very stressful day, that's why you need to go to bed relaxed. Drinking green tea helps you relax and also creating a warm soothing environment helps too.
SPECIAL OCCASIONS : Holidays, Parties, work functions, weddings and so on are all events where over-eating is notorious. Being on a diet doesn't mean that you have to avoid special occasions, you simply need to make smart eating choices. If you're dining out, ask if they can alter your meal for example ask for grilled fish instead of fried fish. At weddings control your portion and don't take any of the drinks offered or a bite of the wedding cake. Avoid nibbles and treats like chips, chin-chin, cakes, ice-cream, popcorn as these are all laden with fat and sugar. If you choose to have alcohol at a function avoid in particular beer, as it contains a lot of calories. The best option however is to drink water. There will always be times when you are dying for something sweet, yeah go for it, you can have a small piece, but remember you will need to do extra exercise to burn it off.
SUPPORT : It makes a great deal of difference if you have a support team by your side during the diet. It could be your partner or a friend who also needs to loose weight, a little bit of support goes a long way. Personally having my brother join me on my fitness journey helped me immensely. When I'm feeling lazy, he's always quick to remind me why I started in the first place, the progress I've made and my how close I am to my goal. So as not to distract me, he started eating healthy meals with me and joined me everyday to exercise. Because of his support, my weight loss journey was way easier. So, if you have a problem with discipline, having a group of people you can turn to is a fantastic way to ensure you don't slip back into old eating habits. You also need to retain a positive frame of mind throughout the diet, you should feel proud of yourself for committing to it, and be confident about your decision to change your lifestyle. Ignore any negativity that is directed at you in relation to your weight loss. Another easy way to keep yourself on track is to keep a journal -n doing so helps you remain accountable to yourself, like they say, if you cheat, you're only cheating yourself.
SHOPPING : The best way to tackle the supermarket is to write a shopping list - and stick to it. By doing this, you have no need to venture down the junk food aisle. Avoid shopping on an empty stomach, if you're hungry, you're more likely to be tempted to buy the foods you shouldn't eat. Checking the nutrition information panel on food labels is a good way to educate yourself about what you're eating. Be wary of food labelled with claims of being low-fat, low-calorie, or low-salt as this is sometimes just a marketing strategy employed to catch out ignorant consumers.
MAINTENANCE : If you want to sustain your weight loss, you need to put in an effort. Identify your vices and steer clear. It is crucial that you don't binge-eat or make poor food choices to compensate for emotional problems. Remember that you're doing this for you, so be positive, proud and happy that you're pro-active and making a better life for yourself.
PLEASE SHARE AND IF YOU HAVE ANY QUESTIONS ADD ME UP "7C78200C'
SCALES : Invest in kitchen scales if you don't own them already.
While on diet you need to be careful about the serving portion. For example, before I eat cereal I measure out 30g so as to control my portion size. This also applies to rice, oats and so on. Weighing yourself everyday will not give you a true reflection of your weight-loss, weight can fluctuate from day-today. It helps to be consistent with what you wear when you weigh-in , too - probably weigh yourself naked to give a true reflection of what you weigh, otherwise wear something lightweight. It's also good to weigh yourself at the same time, for example, I weigh myself every Friday morning.
SLEEP : It's important that you look after your body while on diet. Keep your energy levels high by getting at least 8 hours sleep a night. A good night sleep gives your body enough time to repair itself. A good rest also help you lose weight, you burn about 1 calorie per minute of sleep. Yes, it's very difficult to fall asleep after a very stressful day, that's why you need to go to bed relaxed. Drinking green tea helps you relax and also creating a warm soothing environment helps too.
SPECIAL OCCASIONS : Holidays, Parties, work functions, weddings and so on are all events where over-eating is notorious. Being on a diet doesn't mean that you have to avoid special occasions, you simply need to make smart eating choices. If you're dining out, ask if they can alter your meal for example ask for grilled fish instead of fried fish. At weddings control your portion and don't take any of the drinks offered or a bite of the wedding cake. Avoid nibbles and treats like chips, chin-chin, cakes, ice-cream, popcorn as these are all laden with fat and sugar. If you choose to have alcohol at a function avoid in particular beer, as it contains a lot of calories. The best option however is to drink water. There will always be times when you are dying for something sweet, yeah go for it, you can have a small piece, but remember you will need to do extra exercise to burn it off.
SUPPORT : It makes a great deal of difference if you have a support team by your side during the diet. It could be your partner or a friend who also needs to loose weight, a little bit of support goes a long way. Personally having my brother join me on my fitness journey helped me immensely. When I'm feeling lazy, he's always quick to remind me why I started in the first place, the progress I've made and my how close I am to my goal. So as not to distract me, he started eating healthy meals with me and joined me everyday to exercise. Because of his support, my weight loss journey was way easier. So, if you have a problem with discipline, having a group of people you can turn to is a fantastic way to ensure you don't slip back into old eating habits. You also need to retain a positive frame of mind throughout the diet, you should feel proud of yourself for committing to it, and be confident about your decision to change your lifestyle. Ignore any negativity that is directed at you in relation to your weight loss. Another easy way to keep yourself on track is to keep a journal -n doing so helps you remain accountable to yourself, like they say, if you cheat, you're only cheating yourself.
SHOPPING : The best way to tackle the supermarket is to write a shopping list - and stick to it. By doing this, you have no need to venture down the junk food aisle. Avoid shopping on an empty stomach, if you're hungry, you're more likely to be tempted to buy the foods you shouldn't eat. Checking the nutrition information panel on food labels is a good way to educate yourself about what you're eating. Be wary of food labelled with claims of being low-fat, low-calorie, or low-salt as this is sometimes just a marketing strategy employed to catch out ignorant consumers.
MAINTENANCE : If you want to sustain your weight loss, you need to put in an effort. Identify your vices and steer clear. It is crucial that you don't binge-eat or make poor food choices to compensate for emotional problems. Remember that you're doing this for you, so be positive, proud and happy that you're pro-active and making a better life for yourself.
PLEASE SHARE AND IF YOU HAVE ANY QUESTIONS ADD ME UP "7C78200C'
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