I’ve recently lost weight and I’m going to share with you my 15 Powerful Healthy Weight Loss Tips.
I’m not a qualified nutritionist, Doctor or PT instructor, so I’ve written this blog post from a purely personal perspective.
I hope it helps:
- Food is the Key
It’s TRUE that the key to healthy weight loss is 80% diet and 20% exercise. I’ve personally experienced this in the past three months. I tweaked my diet and boom half a stone fell off. It doesn’t matter how active you are, if you’re filling your body with rubbish foods, you won’t feel good and also you won’t achieve your weight loss targets.
Aim for 80% of your meals to be healthy. That’s what I do.
- Meal Plan on a Sunday
I find if I sit down and plan my meals for forthcoming week on a Sunday (to include all meals plus snacks), I’m far more likely to stay on the healthy eating wagon. For me, I tend to eat rubbish if I’m not prepared and/or I’m pushed for time. At this point I will grab whatever is convenient which can sometimes mean eating rubbish.
It’s easy peasy to do, on a Sunday I sit for 30 minutes and I plan the menu for the week, along with snacks.
- Batch Cooking
I also try to batch cook some dishes on a Sunday, including making my cereals, breads, breakfast bars and chocolate (I make a lot of my food now) because this not only saves me time in the week, but particularly for breakfast, means I’m eating something that’s nutritious.
That I make the right food choices.
- Portion Control
Generally, most people eat too much. Portions are too big. I tend to load my plate up and then half the amount because my eyes are way too big for my belly. But if you want to be exact, there are lots of tools available to you from using your hands to portion cups to plates with allocated segments for different food groups.
- Soup before Meals
Have a small bowl of home-made soup before a meal and reduce the portion size of your main meal. This will help you consume less calories without feeling that you’ve had to sacrifice anything.
This is still work in progress for me and I’m considering getting professional help because I struggle to eat slowly. Even when I’m consciously trying to eat slowly. I find it tough. But, if you can chew your food for 25 to 30 “chews” it’s not only better for your digestion, but it also helps you feel fuller because your brain has more time to recognise that your tummy is filling with food.
- 10 Minute Rule
So, I used to be a person who always went back from seconds. Now I always wait 10 minutes before going for seconds. Guess what? 99% of the time, I don’t go back for a second helping. It’s amazing and it works. Try it.
- Alcohol Swap
Ditch the calories in white wine, beer and cider and opt for red wine, white spirits with healthy mixers. For example, gin and fever tree tonic, vodka, sparkling water and twist of fresh lime.
- Swap Your Grande Fatty Mocha Chocca
Did you know a Mocha Frappuccino has something like 500 kcals! A quick way to drop some weight is to swap your daily coffee to a healthier version, like Americano with skimmed milk OR the brewed coffee with hot coconut milk. You will be saving yourself MANY calories per week.
- Boiled Sweets
If you’ve got a sweet tooth and struggle to stay away from chocolate and cake after food, then pop a boiled sweet. I know boiled sweets are not healthy either (you can get healthier brands from health stores) sucking on a boiled sweet takes the edge of needing to eat something sweet.
- Clean your Teeth
It definitely works. If I’m still hungry after all of the above then brushing my teeth helps me reduce my desire to eat more. I’m not sure why, may be because my mouth feels fresh? Takes my mind off food? Don’t know, but regardless it’s really helped me lose the desire to go back and eat again.
I allow myself cheat meals, but I used to find that regardless of whether it was cheat meal time or not, if I was eating out, the temptation was too much and I would get swept away and order something that I knew I shouldn’t be having. But now, I’ve adapted my thinking. I have a rule that outside of cheat meals (I allow myself three per week) I always pick healthy regardless of where I am and I consciously think about how I know I’m going to feel afterwards if I pick something good. Guess what? I always feel good afterwards! Sounds silly but it works. Another trick is to look at the menu of where you are going before you get there (so you’re not hungry) and pick out in advance what you’re going to have.
- Fresh Food
Generally, eat fresh food and the weight will drop off. It’s really that simple. I’m now at a stage where I make 90% of my meals from scratch, if not more. It’s not hard. It’s a case of being organised and being prepared to put the effort in to cook your food. And if you’re going to make an effort anywhere in your life, it most definitely should be what you feed you and your family. The old saying is absolutely true, “you are what you eat”.
- Ditch Sugar
Particularly if you’re someone who puts two sugars into every coffee you consume. As well as other things, sugar goes straight to your belly as fat. You’ve also got to be careful of the sugar alternatives that are around: Agave, Xylitol, Honey, Dextrose, Coconut Sugar, Honey, Maple Syrup, Rice Malt Syrup and Stevia. I believe many people are swapping sugar for the alternative believing them to be “healthy” and although marginally better than sugar (some more than others) many people are using way too much of the alternative making them fatter! If you’re going to use an alternate use stevia, rice malt syrup or maple syrup BUT remember to use them moderation!
- Cheat Meals
I allow myself about three cheat meals every week. These are meals where I can eat absolutely anything I want. I look forward to these meals and I don’t feel guilty after eating them. It’s also good for your metabolism to have a big meal a few times a week.
I hope this helps you.
These are practical tips that have really helped me in my weight loss regime.
If I’ve missed anything you recommend please email me on firstname.lastname@example.org, I would love to hear your tips and tricks!
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