Healthy weight loss

Healthy weight loss, Weight loss the healthy way

Looking to lose weight? Here our are top ten tips

Quick fix diets don't work its a fact, don't be misled by promises of a beach-body in 2 weeks by eating just cabbage! Losing weight the sensible way will not only help you lose the fat but more importantly keep it off.

  1. Exercise 3 times a week
  2. Drink lots of water
  3. Eat smaller portions
  4. Increase your strength
  5. Take more steps
  6. Snack regularly
  7. Eat breakfast
  8. Reduce the bad fats
  9. Eat fresh and brown
  10. Alcohol free days

1. Exercise 3 times a week

Try to exercise 3 times a week for at least 20 minutes, the exercise should be vigorous, it doesnt need to be a 10km run but should be enough to elevate your heart rate. For an exercise programme check out our free weight loss program.

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2. Water, lots of it

Your body needs at least 2 litres of water a day, even more on an active day, try to drink regularly throughout the day, starting from the moment you get out of bed in the morning. Ensuring that your body is well hydrated will help to keep your skin youthful, your eyes clear and your digestive system working well. It will also aid in the speedy elimination of toxins from your body. See our water factsheet for more information on the wet stuff.

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3. Eat smaller portions

Most people pile up their dinner plate with equal amounts of carbs and meat, when in fact you should really split your plate up into quarters - two of those quarters should be vegetables or salad, one quarter for meat or fish and the remaining quarter for carbs (potatoes, rice or pasta). If that sounds like too much of big step, do it gradually, your body will soon get used to it.

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4. Increase your strength

It is a proven fact that muscle burns more calories than fat, so the more muscle you have the more calories you will burn on a daily basis, this doesnt mean you have to look like Schwarzenegger, just try to do a few regular weight bearing exercises, why not take a look at some of the strength exercises in our exercise library.

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5. Take more steps

The more active you are throughout the day the more calories you burn, its simple maths. Try taking the steps rather than escalators and lifts, walk rather than drive or bus on those short journeys. Why not get yourself a pedometer and measure your daily steps, they may seem unecessary but they do help to show you how active you really are - aim for 10,000.

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6. Snack regularly

In an ideal world we would all eat more smaller meals throughout the day rather than brekafast, lunch and dinner, this would help regulate our blood sugar levels and in turn our enegery levels. This is not an option for most people working 9-5 so the closest we can get to it is snack regularly throughout the day and eat less at mealtimes.

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7. Eat breakfast

Your body shuts down overnight while you are sleeping and your metabolism also slows so you burn less calories. Eating a sensible breakfast will speed up your metabolism again and help you burn more calories. Many studies have shown that eating a sensible breakfast such as muesli or porridge or even some unsugared cereals will increase your daily calorie expenditure.

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8. Reduce the bad fats

Everyone knows that if you eat too much fat, your body hangs on to it, usually around the stomach, chest, bum or legs. Try to limit the amount of saturated fats you consume, if you are guilty of snacking on chocolate or biscuits, try limiting these over time rather than cutting them out completely.

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9. Eat fresh and brown

Where possible try to eat the Wholemeal alternatives to your carbs - wholemeal or granary bread rathern than plastic white, brown rice rather than white. And always try to use fresh food rather than from a jar or can. The refined white carbs have often been stripped of any goodness.

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10. Alcohol free days

If you are like the majority of the adult population (if the media is to be believed) that has at least a glass of wine or beer most nights in the evening to wind down, then try to cut that down so you have at least 3 alcohol-free days a week. Although you might not feel any different the following day after 2 glasses of wine the previous night, your body still needs time to adjust - give it a night off!

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