How to get Results at Last….

January 19, 2021

Do you have a weight-loss goal in mind but can never seem to reach it? Here are some tips to help you stay on track until your goal is met.


You know the recipe for weight loss: eat less and exercise more. So what’s the hold up? If you desire to lose a certain amount of weight, you need a plan. Then you need to commit to the plan. Read on to discover proven strategies for being successful at getting slim.


Plan It Out


A weight-loss plan is essential to successful dieting. Use a food-log app or a blank notebook to use as your weight-loss journal.


On the first page, write out your plan in detail. Be specific, but be realistic. Vague or unattainable goals such as, “I want to shed some pounds,” or “I want to lose 30 pounds” (when you only weigh 130) just won’t do. Motivation to reach your goals starts with not liking where you are now and envisioning the place you want to be. Write down your current weight, your goal weight, and the difference. Focus on the difference.


Your plan should not only focus on the healthy habits you want to begin, but it should also include the bad habits you need to end. Making a plan ahead of time will prepare you for the temptations that will entice you from sticking to your plan.


Use your app or journal to track your success. Each day, record your progress. Stay focused on how far you still have to go, not on the pounds you’ve already lost. Otherwise you may start to slack off.


What to Eat?


When deciding what to eat, start by making sure you get at least five to nine servings of vegetables and fruits a day. These foods are good for you, and they can easily displace the unhealthy, fattening foods from your diet. What else should you do with your diet?


Eliminating your favourite foods isn’t a good idea when it comes to a successful diet. If you love ice cream and decide to cut yourself off from it completely, you’ll only crave it more. And when you do give in, you’re more likely to go overboard.


So remember that it’s okay to enjoy a treat every once in a while, most people just seem to do it far too often!!  Do it in moderation. We use the 70:30 rule, if you stick to your plan 70% of the time this will enable you to have some treat meals and still get Amazing Results.


Reduce the amount of redefined carbohydrates such as bread, pasta, sweets, biscuits etc and replace them with more fibrous carbohydrates such as fresh fruit, vegetables and salad. Also increase your protein with each meal. Protein keeps you feeling fuller longer, it encourages your body to burn fat, and preserves your muscle mass. Healthy sources of protein include Fish, lean poultry, beans and lentils. Also try to add healthy fats with each meal such as olive oil, nuts, seeds and avocado.


Stock your kitchen with healthy foods that are quick and easy to prepare. Having healthy foods on hand will make you less likely to grab unhealthy foods or order a take away. Keep unhealthy foods out of the house or they’ll be a constant temptation.


When it comes to drinks, water is the best. Remember, sometimes you may feel hungry when you’re just thirsty. Don’t get them confused or you’ll end up eating extra calories. Try to drink 1 Litre of water per 50lbs of body weight you have.


When to Eat?


A very common question we get asked all the time is around meal timings, like everything in your life you need a routine, remember when you were at school/ After the summer holidays you may have needed the alarm to wake you up for school, this only lasted for a few weeks until your body clock got used to the new routine again, then you didn’t need the alarm. Your nutrition is no different, your body needs a pattern so it knows when to expect its next meal and therefore utilise the calories effectively from your last meal.


So the best time to eat is the ones you can regularly fit into your life long term, try to eat every about every 3 hours. Your day should consist of 3 main meals and 2 snacks.


When you’re finished with a meal, you should feel satisfied – not bloated, stuffed, or dragged out. Keep in mind that your stomach is the size of your fist. It doesn’t take a heaping mound of food to fill it. It takes a handful.


Avoid mindless eating. It’s easy to overeat, especially in the evenings before bed when you’re relaxing and watching TV. Make food off-limits at a certain time or allow yourself a small snack.


And starving yourself isn’t going to work in the long run. If you’re starved, you’ll be more likely to overeat at mealtime. Eating 3 main meals and 2 snacks throughout the day helps to control your weight and your appetite.


If you tend to eat as a coping mechanism for stress, it’s time to find a new tactic for reducing your stress. Instead of turning to food for comfort, try exercising, listening to music, meditating, or reading.


Burn Those Calories


Physical exercise is an essential part of a successful weight-loss plan. But don’t view exercise as a punishment for eating or as an excuse to eat more.

This leads to negative thoughts about exercise and is why many people hate it.

When it comes to exercise, remind yourself of its health benefits, how it improves your energy level, and helps you sleep better. Keeping a positive view of exercise will help make it a lifelong habit.