The facts about water and your health!March 4, 2014
ADRENAL FATIGUEJune 17, 2014
Here is part 6, the final of our 6 part mini health series. We have some excellent hints and tips to share with you regarding staying on track with your weight, tips for socialising and eating out and exercising tips as well.
Today we focus on your weight – are you happy with your weight?
Your Weight – Part 6
Here is a collection of some excellent hints and tips to assist you in your goal of “getting it off and keeping it off”. Some of these you will know, some of these you won’t and the concepts will be new and may well hold the key to breaking that barrier you have been trying to achieve. Never give up!
Tips for Staying on Track
- Why reward weight loss with ‘treats’? Rewarding yourself for losing weight by allowing yourself ‘treats’ will only slow your progress and inevitably lead to frustration.
- Remove as much food as practicable from your home that is not on the allowable food list. Remember: “If it’s in your pantry it will be eaten”. Give food to charity, friends, throw it away, or pack long life foods away out of sight until you have reached your weight loss goal.
- Ensure you get a good nights sleep. Being well rested will ensure you’re not looking for extra energy from food. See our prevous article on sleep.
- Ensure your energy levels remain high, this will ensure your metabolism is “firing on all cylinders” and that you will have optimal fat burning ability. Sluggish and tired people are less motivated to exercise or become more active. This in turn will lead to weight gain.
- Drinking a large glass of water before your meal will make you feel full and help to avoid over eating.
- Ensure you have a good support network. Tell your friends and family that you are on the program, your reasons and motivations for doing it and how important your goals are to you. Ask them to be supportive and not offer you junk foods etc. as it only makes it harder for you.
- Keep a chart of your progress of fat/weight/centimetres lost, seeing your results proves that you can do it and will help to motivate you to continue the good work.
- After cooking, put away all excess food immediately to avoid unnecessary and unaccounted snacking.
- If making meals in advance split into correct serving sizes and refrigerate or freeze immediately.
- Have a goal and stick to it. While losing weight it is easy to fall into the ‘close enough’ thought pattern and let treats and temptation slip through, never reaching your true goal. ‘Close enough’ will never leave you feeling accomplished as reaching your goal.
- Realistic expectations. Many fad diets and TV reality programs show people losing a large amount of weight each week. In reality a weight loss of 0.5 to 2kg a week is an achievable and maintainable goal. It can take ages to lose weight – that is the reality of it!
- Avoid emotional eating. Breaking your diet because you are emotional will not only not make you feel better but can lead to feelings of guilt and regret making you feel worse in the end.
Tips for Socialising and Eating Out
- Instead of meeting friends for coffee/lunch/dinner meet for a walk. You can still chat and be sociable while also avoiding unneeded food and getting exercise.
- Talk to your waiter/waitress. Many restaurants are happy to adjust a menu item slightly to keep a customer happy.
- Order your meal with out “danger” foods (e.g. chips, potato, rice etc.). It is easier to avoid it if it is not on your plate.
- Have a small protein snack like a small handful of nuts or a piece of cheese before you go out. It is easier to make the right food choice when you are not hungry.
- Ask for a bottle or jug of water for the table and drink that instead of soft drinks, juices or alcohol.
- Familiarise yourself with the allowable food list so you can easily recognise them on a menu. If you are not sure of the ingredients of a dish ask your waiter/waitress to tell you.
- Ask for all dressings/sauces to be served on the side. Substitute creamy salad dressings for a vinaigrette. Be aware of the hidden ingredients and sugars that can be included in many sauces.
- Asses serving sizes in relation to your palm size and approximate handfuls. If the servings are too large ask for a side plate to place excess food on and have it taken away immediately.
- Substitute more of one thing for less of another. e.g. If your meal is served with salad and chips or ask to substitute chips with more salad.
- If you cannot resist ordering something for dessert try ordering a black coffee or go for the cheese platter instead of cake/sweets.
- If the restaurant has generous servings ask for a main dish in an entree size. Or order an entree as a main.
- If possible have a look at the menu online before you go out. Make note of the healthiest options or decide on what you are going to eat before you get there to avoid impulse decisions.
- Avoid buffet and ‘all you can eat’ style restaurants. A BIG trap, you will come away having eaten too much, it just happens, all that food!
- Trim all visible fat from meat and skin and fat from poultry. Leave some fat, just take most of the visible fat away.
- If the establishment is unable or unwilling to alter a menu item choose something else that is more suitable or find another place to eat if practical.
- Avoid alcohol. If you must drink set yourself a limit and stick to it. The more ‘tipsy’ you become the more your likely to drink and your resolve to stick to your weight loss plan is lowered, making it more likely for more food to be consumed.
- Don’t feel pressured to eat something because ‘it’s a special occasion’ there will be other special occasions once you have reached your goal.
Tips for Exercising
- Make it Fun! Start your exercise routines by doing something you enjoy. Your exercise motivation can be to do something you enjoy like dancing, gardening or walking. Although your favourite activity may not be as strenuous as an aerobic workout, it’s a place to start.
- Plan your exercise. Most people nowadays have a very busy lifestyle and feel they can not fit exercise into their day. Plan a specific time for 40 minutes of exercise 4 times a week and you will be surprised how you can fit exercise into your life.
- Don’t give up because your miss one or more workouts. If you miss a workout just start again as soon as you’re able. Missing a workout is not a good reason to give up.
- Exercise with friends. Having people to exercise with who share the same exercise interest will keep you motivated. Knowing there is someone counting on you to be there to exercise will help you fight off excuses.
- Mix it up. If you get tired of doing the same thing every day change your routine. You don’t have to walk the same route each day, or only ever ride a bike. Try doing different activities and different environments to keep you interested. This will also help to exercise different muscle groups.
- Set goals for exercise you can follow through with. Choose activities you know you can do well and build up to harder more strenuous activities as your fitness improves. If you are constantly frustrated with your workout or finding it too difficult you are more likely to give up.
- Incidental exercise gets you moving without feeling like you’re ‘working out’. Take the stairs instead of the lift, park a little bit further away from the door at the shops. Take a walk during your lunch hour, take public transport when able and walk from the stops/stations to your destination.
- Reward yourself for the effort your have put in. Give yourself a bubble bath, rent a movie, get a massage, or buy that item you have been longing for. Try putting away a few dollars every time you exercise and use that money to treat yourself at the end of the month. (Remember do not treat yourself with food!)
- Listen to music or books on tape while exercising. Pull a exercise bike/treadmill etc. in front of the TV and watch your favourite show. You will be surprised how quickly the time passes. If you don’t have equipment at home most gyms have equipment with TV’s built in so you can watch any program you choose.
- If you feel you need more help to get and stay motivated while exercising look into hiring a Personal Trainer to help you with your workouts. They can help you to get the most out of your workouts while having the knowledge to ensure you don’t injure yourself.
- Get out there and make it happen! It won’t unless YOU get out there and DO IT!