Tips for Losing Weight Safely
Losing weight safely requires a gradual and sustainable approach. Here are some tips to help you achieve your goals:
1. Create a modest calorie deficit of 100-300 kcal per day. This will prevent yo-yo dieting, low energy, and illness, while increasing your chance of sticking to your plan.
2. Start small by making achievable changes, such as cutting out sugary snacks as sweets biscuits, and stick to this principle.
3. Look for easy wins, maybe it’s evening snacking, you’re sat there eating energy dense food on the sofa. Instead try substituting high-calorie snacks with healthier options or going for a walk instead.
4. Avoid Fad diets: Try not to subscribe to any fad diets and work out what works best for you over time
5. Incorporate some exercise. Exercise is important for our physical and mental wellbeing. This needs to be achievable so if you’re not doing any exercise currently, saying you’re going to go to the gym six or seven days a week might not be realistic and if you inevitably fail, then you may become despondent and quit entirely. Start with maybe going to the gym once or twice a week.
6. Walking. Don’t underestimate the power of walking it is tremendous, it’s free, you can do it virtually anywhere, and can help promote an energy deficit.
7. Fibre. Dietary fibre is the edible parts of plants resistant to digestion and absorption, it can help promote a healthy digestive tract, increase satiety, regulate blood sugar regulation and the gut microbiome. We should aim for 30g fibre per day, fibre is found in foods like fruit, oats, wheat, bran, and nuts.
8. Support. Get support from a friend or group to increase your accountability and motivation. You’re more likely to succeed if you’ve had support.
9. Measure your progress regularly: Using simple measures such as weight and waist circumference. Take progress photographs and retake this every few weeks to see your progress. Remember you may not be able to see the progress so recording it is a great way to keep track.
10. Micronutrients (vitamins and minerals). Make sure you're getting all the micronutrients) you need by eating a variety of foods. Just because you are aiming for a slight calorie deficit doesn’t mean you should cut out any major food groups or be malnourished.
11. Hydration. Don’t forget to stay hydrated, have a bottle of water to hand throughout the day, and don’t forget to drink! Often dehydration can present itself is hunger ques. Plus the other health benefits of adequate hydration.
12. Set realistic goals and be disciplined. When trying to lose weight, it's important to set achievable and realistic goals, and to be disciplined in sticking to them. Don't let slip-ups discourage you from staying on track and remember that every small step you take counts towards your overall success. If you miss one day or one meal, don't write off the entire day, weekend, or week. Instead, keep going and stay committed to your goals. By staying focused and consistent, you can achieve your desired results.
