There are many theories for losing weight. Some lead to rapid losses, some are easy-going, some tell you to starve yourself, and some tell you to eat more. These steps I’m giving you are a balance between these four, and they are simple. There’s no scientific theories, no calorie counting; just straightforward, uncomplicated steps that you can do right now, that work.
These steps involve some simple lifestyle changes that will not only help you lose weight in the shorter term, but help you stay fit and healthy in the long term. These are healthy habits that will stick with you for life. Before you act on any of the following steps, form some goals; for you weight loss and change of diet.
Step 1. Basic Exercise.
We’ll start with exercise so you can work up and appetite for the next set of steps.
One of the most important things to remember is that you should start out really easy and simply. Don’t over-do it and then burn out. You want to start slow and gradually build up to more intensive exercise. This way, you will constantly change your goals and keep motivated.
Choosing your exercise:
It doesn’t matter what actual exercise you choose, just as long as it gets you moving. There are so many types you can choose from; Running, Jogging, Cycling, Hiking, Yoga, Pilates and boxing etc. We’re working on cardio predominately but you can mix it up and work on your strength with; push-ups, crunches, lunges and squats etc.
It’s important that you try to exercise everyday, even if it’s for 5-10mins only. You also don’t need to do the same exercise each day, this will help keep your regime interesting and you will stay motivated to stick with it. A simple example of your 5-10min exercise could be a walk down to the shops to do some simple shopping or buy your lunch, or even walking/cycling around the block before or after work. Once you’ve been doing your “simple/gradual exercise” for a few weeks to a month, you can move onto a more intense exercise regime.
Step 2. Replacing your “unhealthy” meals with “healthy” meals.
This step is about replacing those greasy, sugary foods (and drinks) with healthier alternatives. This is meant to be a gradual change, as with the exercise. You don’t need to assume that everything needs to change overnight.
Here are some examples of eating healthier:
Replace Sugary Cereals and those breakfast drinks, with muesli or cook up some eggs.
Eat fruit, nuts, cut up raw veggies with dips
East salads, soups, “meat/fish and 2 veg” etc.
Step 3. Eating smaller meals (No over-eating!)
Seriously look at the food you’re eating, because most of the time, it’s too much for what your stomach can actually handle. If you’re going out somewhere, whether it’s to a friends place or out to a restaurant you have to realise you don’t need to eat every crumb off your plate. And when you’re cooking at home, serve up smaller portions, and also stop eating, if there’s too much on your plate. Only go back for seconds after following the 20mins rule; If you feel like you want a second serving because you don’t think you’re full, wait 20 minutes, and if you’re still hungry after 20mins, then you can go back for more food. But the key is to listen to your body and you won’t over eat.
Step 4. Build-up your exercise:
After two weeks of improving your diet, along with introducing regular exercise, you can begin to increase your exercise regime.
There are two ways to building-up your exercise regime; increasing the duration and intensifying the workout. Increasing the duration, without actually working any harder, should be the first thing you do when you are intensifying your exercise regime. Add 5mins to your workout and then another 5mins as the days or weeks go on. Whatever you feel comfortable with. Just like with eating, you need to listen carefully to your body. That also applies to the increase in intensity of your exercise. After your body has adapted to longer durations, you can reduce the duration again, but intensify the workout. e.g. jogging or running, instead of just walking, but for a shorter time.