This post may contain Amazon® product affiliate links. We may receive a commision if you make a purchase after clicking on one of these links but at no cost to you. Please visit Our Disclosure Page for more information. Thank you.
Put simply, losing weight is burning more calories than you take on. So a mixture of lowering your calorie intake through healthy diet and burning a little bit more through exercise is what we’re going to do. Here is my guide to helping you lose weight in a healthy way.
Benchmark where you are starting from
- Weigh yourself on Sunday evening before bed
- Write down everything you eat for the next week
- Weigh yourself again on Sunday evening (you might find that simply paying attention to your heating habits has caused you to lose some weight)
Do some analysis
- Find out which the biggest offending foods are: search an online database to find out the calorie cost of your current diet.
- Consider what is reasonable to change, take into consideration your weekly schedule.
Go low on carbs
- Carbs are sugars and starches
- You are probably familiar with avoiding sugary foods, crisps and the like but carbs are also found in foods like potato, flour (and hence bread and pasta), rice etc.
- Carbs are the worst offenders for slowing our weight loss
- The body will burn carbs before fats, so if you’ve got too many carbs you’ll never get to the fats
Go high on proteins
- Eat lots of fish, eat some poultry and a little red meat
- Eggs are your friend! So easy to cook, go well with veg. You can eat them at any time of day. Can you tell that I love eggs? 🙂
- Lentils are a great source of protein (and also our friendly low-GI carbs) and will help you feel full for longer than just eating vegetables. Lentil soup is great to take to work.
Eat more vegetables
- Not only are many vegetables low carb, but they also contain the nutrients your body needs to function effectively.
- You’ll need fibre from vegetables for a healthy digestive system.
- If you are going to eat extra from any of the food groups, make it vegetables
- Write down the meals you plan to eat for the next week
- Make sure your home is well stocked with the necessary ingredients
- We often eat the worst foods when in a hurry, or haven’t prepared properly
Don’t skip meals
- Your body likes to know what’s going on, what to expect – don’t mess it around 🙂
- Eat regular meals at the same time each day.
- If possible, eat four smaller meals instead of three larger ones.
Drink water instead of snacking
- The body needs to be hydrated to work properly, but we knew that already 😉
- When you think you are hungry, you are often only thirsty. Eliminate some urges to snack by staying hydrated.
- Make extra effort to drink water after breakfast
Okay take a breath, that’s diet. Now exercise:
Get out of breath
- Getting the heart rate up is the best sign that you’re doing the right type of exercise
- Exercise hard for a short amount of time, in bursts. This is called interval training
- Using the 12 setting (on a running machine that goes up to 20) for 15 minutes is better than using the 6 setting for 30 minutes.
- Sprint, use the higher exercise machine settings, do squat jumps
- Although better than nothing, your body won’t thank you for a 10k run every two weeks
- Exercise at least three times a week, even if each time is only for 15 minutes.
Mix it up
- Although you will get the most out of higher intensity interval training, make sure not to get bored and include build a well rounded regime.
- Group sports are fun and distract you from how tired you might feel on your own.
- Swimming is great for toning and strengthening your joints.
Make simple lifestyle adjustments
- Walk or cycle instead of driving, or at lunchtime
- Get more sleep and go to bed earlier
- Drink less alcohol (it will help with the point above)
- Walk up stairs instead of taking the lift
How does that all sound?
Time to give it a go! And please let us know how you get on.