If you’re overweight and want to lose weight, it’s best to try and do so in the right way. This means remaining healthy and giving your body all the nutrients it needs as you go through your weight loss journey.
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Be Sensible When It Comes To Diet Plans
It can be tempting to follow a diet plan that promises fast results, but adopting a fad diet or crash dieting can be a very poor choice when it comes to your health.
This is because:
- Extreme diets can reduce the number of calories that you consume, perhaps to an unhealthy and unsustainable level; and
- You’ll often find that you won’t be able to give your body the nutrients that it requires to function at its best.
Equally, if you decide to do an excessive amount of exercise in order to lose weight, then you also run the risk of encountering problems, particularly through injury.
As such, it’s best to ensure that, whatever diet you do decide to follow, that you follow a weight loss plan that has sustainable, achievable, and sensible goals that you’ll be able to meet.
For healthy weight loss, it is recommended that adults seek to lose around 1lb (0.5kg) per week. This can be achieved through diet and calorie counting, as well as through exercise, although a combination of good diet and exercise is often most effective.
It’s important to note that dieters often find it relatively easy to shift those initial few kilos, especially if they are overweight, to begin with. However, at some point, it’s very likely that your weight will plateau and it will become harder to shed those extra few kilos.
If this does happen, try not to be too disheartened, as it is still possible to lose weight, but it may be time to tweak the number of calories being consumed, the amount of exercise you’re doing, or a combination of both.
Losing weight can be a great time to try out new types of exercise, and if you have found you’re plateauing when it comes to weight loss, introducing a new form of exercise may help shift some extra weight. So if you’ve always wanted to try swimming, but never got around to it, it may well be the time to start!
Equally, you could try out different workouts at the gym, or take up a team sport such as football or rugby.
If you are thinking about starting a new exercise regime, remember that it may be best to speak with your doctor in the first instance, particularly if you’re unsure about whether your fitness level will allow you to do the kind of exercise you would like.
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Get The Right Support
There are plenty of networks out there that can provide tips and tricks when it comes to supporting you in your weight loss journey. For instance, the NHS and the British Dietetic Association have a number of resources available online that you can look to for support and ideas on how to lose weight effectively.
If you’d like any additional support or one to one coaching on how to lose weight, there are other, more personable avenues available. Superprof, for instance, has a range of nutrition tutors, who can be on hand to provide key motivation and support as you go through your weight loss journey, all while teaching you about the benefits that good nutrition can have on your body.
Key Tips For Healthy Weight Loss
When it comes to losing weight, there are always some crucial rules to follow, such as:
- Making sure you don’t go over your daily calorie allowance;
- Balancing a good diet with regular exercise; and
- Staying motivated and developing healthy eating and exercise habits so that you can maintain your weight loss over the long term.
While these rules are relatively well understood by many, the simple fact is that they aren’t always as easy to follow. If they were, then we wouldn’t be facing issues such as rising rates of obesity and everyone would be a healthy Body Mass Index (BMI).
As a result, it’s important to try and stay motivated whenever you do undertake a weight loss plan, to make sure that you keep eating healthy, balanced, and nutritious meals and ultimately minimise or even cut out unhealthy foods and snacks, such as cake, chocolate, or fizzy drinks.
Remember that everyone's rate of weight loss is also different. This may be down to factors such as your own metabolism, your usual eating habits, and what your weight is before heading into any weight loss programme. So try not to compare your progress with anyone else's - with consistent diet, exercise, and keeping any major cravings at bay, successful weight loss is possible.
As such, to help set you up for success, here are some useful tips to remember:
Don’t Forgo Breakfast
You’ve heard the saying that breakfast is the most important meal of the day. While you’ll hear arguments in support and against that statement, the fact is that eating breakfast can have a huge influence on how successful our weight loss efforts are.
It not only is a great way to get a head start on eating one of your five a day (for example, by adding banana or berries to a fortified breakfast cereal) but by eating breakfast you also reduce the risk of being hungry throughout the day. Often, if you skip breakfast, then you may find yourself snacking more than often to feel full. This can lead to poor, impulsive food choices that aren’t nutritious, which may ultimately undermine your weight loss efforts.
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Aim For A Balanced Diet
A balanced diet is so important when it comes to weight loss nutrition. Ideally, you should try to make sure that:
- You’re eating at least five portions of fruit and vegetables a day;
- You’re eating regular meals so that you stay full and avoid unnecessary snacking;
- Drink plenty of water each day to keep hydrated; and
- You incorporate a mixture of carbohydrates, proteins, fibre, and some dairy or dairy-substitutes into your diet.
One way you can make sure that you’re getting the right nutrients is to become better at reading food labels on supermarket food packaging. By learning what information is displayed on the labels, you can make more informed food choices when you go shopping, and choose healthier, less-processed foods over products that may look healthy from their packaging but may actually not be.
For instance, did you know that many cereal bars are actually full of sugar?
While learning how to read food labels is a great skill to have, particularly if you’re looking at improving your overall nutritional intake, it’s also worth remembering that no-one is perfect, and sometimes we might make less-than-optimal food choices.
If you do have a bad day and have a few too many sugary snacks or drinks, the main thing is to not punish yourself. As long as you stick to a healthy eating plan and exercise regularly, the weight will ultimately come off.
You can learn all of the healthy eating strategies from nutritionist courses!
Plan Meals In Advance
Another great tip to keep motivated with your weight loss plan is to try and plan meals in advance. By planning out your main meals each day, along with any snacks you’d like, you reduce the risk of becoming hungry and buying something unhealthy that will satisfy your cravings - an action which could put your weight loss plans in jeopardy.
By planning meals, you can also help ensure that you’re getting a good amount of nutrients through your food each day, whether that’s through the inclusion of foods such as lean meats and leafy green vegetables, to snacking on nuts such as almonds.
If you’re struggling with designing a meal plan for a week, or even longer, then you may want to turn to a nutrition tutor at Superprof for help. A nutrition tutor will be able to teach you about the basics of good nutrition, and can also provide you with meal plans that will appeal to your appetite and keep you feeling full for longer.
What’s more, they can also offer other tips and tricks when it comes to losing weight, for instance, by suggesting that you get in the habit of eating smaller portions of food, to avoid overeating. These tips can be great in helping you to stay motivated as you continue along your weight loss journey.
Simply enter your postcode to find a nutrition tutor near you, or to find a tutor that is able to offer tutoring services remotely. Equally, if you’d rather have online classes, you can easily find a tutor that’s happy to provide remote lessons as well.
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