I know I’ve said that this is no weight-loss blog, but I shared these tips with my dad (on his request) and figured I could share them with you too. It’s January and there are always someone out there who’s New Years resolution is to lose x amount of kilos in a certain amount of time – usually too short time. These people normally get impatient as they don’t see results fast enough, and either end up putting more weight back on than what they initially lost or they simply give up. There is no quick-fix solution to losing weight and keeping that weight off. If you’re going to do it, you might as well do it the healthy way.
- Incidental Activity
A little hour in the gym every day equals 4% of your day, and 2% of your week, so it’s pretty obvious that what you do for the rest of the day matters in terms of what happens to your body. Incidental activity makes you live longer, and keeps your body active. Make sure you move at least 30 minutes a day. Choose the stairs, walk to the grocery store, ride a bike etc.
- Be aware of what you put in your mouth
It’s no secret that to lose weight, energy in must be less than energy out. This does not mean that you should starve yourself, but you need to choose the right nutrition. Lean proteins, complex carbs and plenty of fruit and vegetables is vital to feel full longer. Quit sugar and processed food that only provides empty calories, stick to food where you recognize the ingredients. Choose water when you’re thirsty and fruit when you’re craving something sweet.
- Be a little strict
Your body is usually addicted to certain food without you being aware of it. It’s not always fun to exercise when it’s 35 degrees and sunny outside, and all you want to do is lay on the beach and eat ice cream, followed by sunset beers. But sometimes you just have to. It’s okay to say no when someone offers you unhealthy food, it’s okay to be strict and eat a banana rather than a chocolate, and it’s okay to get your act together and get your ass to the gym. It’s only a little hour of the day, and the beach will still be there when you finish.
- Not all at once
It doesn’t matter if you fail once in a while. You didn’t get fat from one ‘bad’ meal, and you won’t get instantly thin from eating a healthy one. You will therefore not hit rock bottom if you enjoy a chocolate now and then. Consistency is the key. Don’t let the setback make you give up, simply start again the following day.
- Find an activity you enjoy, and do it 3 times a week
It requires once a week to maintain, twice a week to get better, and three times a week to improve and change a body. By finding something you enjoy doing, exercise will become more fun – and maybe even something you look forward to doing. Let it be ‘your time’ of the day, and appreciate the favour you’re doing your body.
- Small milestones
Ten kilos can seem like a scary, and extremely vague goal. Even though that is the final destination of your journey, it’s smart to set achievable milestones within that period of time. Things like fitting your jeans from last year, improving the skin, attempting to stay away from all ‘bad’ sugar for an entire month, lifting a certain amount of weight, running 5 km in less than 30 minutes etc.
- Find a way that works for you, you’re supposed to live that way
Not everyone likes getting up at 5 to do a spin-class, and not everyone bothers doing bikram yoga five times a week. Figure out how things work for you and your habits. Food and exercise should not be something you have to hate dealing with every day. Make it a lifestyle, and it will become easier to keep the weight off.
- Lift weights
Strenght training is the most efficient form of exercise in terms of toning the body and losing weight. Muscles burn fat, and the more muscles you have, the more fat you will burn. Strength training also strengthens the bones and the brain, and protects your inner organs from damage.
- Trust the process
There will be days where things are going to go against you, and that is when you must.trust.the.process. You’re not gonna always have lost weight when doing your measurements. It is recommended to lose about 0,5kg-1kg a week to maintain the weight-loss, and it’s enough to weigh yourself every 3-5 weeks. Do measurements of your body, it’s a lot more fun to to know the results in centimeters, as weight doesn’t tell you the difference between muscles and fat.
- Stay positive, ask for help if everything goes wrong
You can’t always do everything alone. Losing weight is a tough battle, and you might just need a support system able to handle the stuff that you’re not capable of dealing with. Get a gym partner or a personal trainer, and let these people be responsible for checking your weight and doing your measurements to avoid you becoming fanatic about it. Listen to those who are educated, listen yo your body, and should you need a break – take one. It’s easy to hit the wall a little too fast and a little too hard.
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