Seegobin Certified Nutritional Practitioner
many people, weight loss is a chronic endeavour. Shedding
pounds can be temporary, followed by a return of the weight.
There are diets and miracles available. I have
in the past made suggestions, which are intended to keep you
in good health, energetic and lose some fat notice,
I did not say weight.
So what should we do? Today, I am sharing a generalised programme
that will certainly start you off on the road to losing weight
the healthy way.
1. EXERCISE This is not new advice, but it is the most
important predictor of whether you will succeed at long-term
weight loss and maintenance. Strive for a minimum of five
30-minute sessions weekly. This helps many whose excuse
is that they never have time for exercise.
2. PUMP IRON There is significant weight loss benefits
attached to weight/resistance training. The more muscle tissue
you have, the more calories you burn. Muscle is an active
tissue, fat is not. Muscle burns calories just maintaining
3. KEEP A DIARY Keeping a food diary can be an asset
in successful weight loss. Record what you eat and how much;
your hunger level prior to eating, and your emotional feelings
at that time. This will identify triggers that
sometimes foster over-eating. This will enable you to make
4. STAY FOCUSED ON HEALTHY NOT THIN Many people
become more successful at long-term weight loss when their
motive changes from wanting to be thinner to wanting to be
healthier. Think about selecting foods that will help your
bodys health rather than worrying about foods that will
affect your weight.
5. FIND OUT WHATS EATING YOU All too often, overeating
is triggered by stress, boredom, loneliness, anger, depression
and other emotions.
6. GET SUPPORT An important part of long-term weight
management is receiving encouragement and support from others.
This can come from your gym, nutritionist or a social group
that shares similar problems.
7. LOSE WEIGHT SLOWLY WITH SMALL CHANGES Try to remember
that losing 15 pounds in two weeks is nothing to celebrate!
It is important to realize that the more quickly weight is
lost, the more likely the loss is coming from water and muscle
8. WATCH YOUR PORTIONS - With the advent of supersized meals
and larger portions at restaurants, we have forgotten what
a normal serving size should look like. Be mindful of the
size of the meal you dont have to eat it all.
9. SLOW DOWN did you ever notice that thin people take
a long time to eat? Eating slowly is one method that can help
take off pounds. Thats because from the time you begin
eating, it takes the brain 20 minutes to start signalling
feelings of fullness. If you have a leptin problem, you may
not get that signal.
10. EAT LESS FAT, DO IT WISELY It is known that limiting
food that are high in fat can be helpful. This does not mean
that you should eat fat-free foods. These have calories too.
Sometimes, fat-free foods have as many calories as their fat-laden
counterparts. If you eat more calories than your body uses,
you will gain weight. Eat good fats.
Above all, drink lots of purified water and be happy!
3 Alfredo Street, Woodbrook.