The British weather has been gorgeous lately, but with it comes the scary reminder that summer – and the prospect of having to bear all on the beach – is just around the corner. At this time of year many of us start to think about weight loss and what we can do to look slimmer in our summer outfits.
Sometimes, it’s the simplest of habits that can make the biggest impact on our weight. Here are ten simple tips to help maximise your weight loss efforts….
1. Keep a food diary – make a note of everything you eat and how you are feeling when you eat it. This can highlight bad habits, emotional eating and portion control issues which could be preventing you from losing weight.
2. Don’t keep ‘junk food’ in the house. This means chocolates, crisps, biscuits, refined foods and any other naughties. These aren’t good for anyone in your household and if you have a weak moment, it’s all too easy to be tempted. Replace them with a fruit bowl!
3. Sticking a wedding invitation or photograph of a holiday destination you want to visit in a prominent place in the kitchen can help keep you focussed on a specific goal.
4. Studies prove that the size of your bowl, plate, or spoon can directly influence how much food you eat. By using smaller crockery and cutlery you may inadvertently reduce your calorie intake.
5. Learn to enjoy different treats. If you fancy something sweet, try a bowl of fresh berries, a crunchy apple or a small handful of nuts/seeds/dried fruit.
6. Chew your mouthful at least 20 times. Eating slower can help you to eat less because it gives time for your brain to recognise you are full and shut off your appetite before you’ve eaten too much.
7. Ensure you drink at least two litres of water per day. Hunger and thirst can often be confused so being dehydrated could cause you to eat more. Try drinking a large glass of water half an hour before your meal to ensure you’re truly hungry. Herbal teas such as peppermint and green tea all count towards your fluid intake.
8. Regular exercise is a key factor to successful weight loss. Vary your routine to keep yourself interested and motivated. Try mixing up gym workouts with outdoor runs, walks and cycles. Consider exercising with a friend, doing classes or swimming. Team games like tennis, foodball or even a game of rounders in the park are fun and will help you tone up and increase your metabolic rate.
9. Keep a close eye on your alcohol intake – it’s one of the fastest ways to gain weight. Limit yourself to a maximum of one small glass of wine, beer, or single shot of spirit with a low calorie mixer per day and drink with food.
10. They key to effective weight loss is consistency. Take each day at a time. Recognise your achievements and keep focussed on your goal.
Incorporate these simple tips into your weight loss plan and you’ll be looking beach ready in no time!
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