EVERYBODY knows that to lose weight, you should eat less and move more. But, of course, it’s not that simple; the combination of today’s environment and human biology can make it hard to shed pounds.
Keep your January health kick going with these helpful tips - backed by science
Reduce diseases caused by being overweight or obese, society needs to change, but those changes will be slow to come.
We need effective weight-loss strategies now.
For anyone trying to lose weight, you’ll know that lots of people have advice on what to do.
There are websites, TV shows, books, apps, friends, and friends of friends who will all give different advice.
Set yourself food goals - limit your calorie intake for each day for example
Research is also carried out. But most of the knowledge comes from the practice on people. This fact makes the results very realistic, which helps people lose weight even faster. But it does not mean that people were trying to lose weight, do it without support.
Shed light on this. Our latest study followed hundreds of British adults trying to lose weight on their own.
From this research, as well as from reviewing other studies in the area, we identified ten strategies that science suggests might help you lose weight.
Lose Weight Strategies that DO work
1. Get informed how to Lose Weight
Look up information on how to lose weight from sources you can trust, for example, government resources or sites recommended by your doctor or nurse.
2. Set your Weight Losing goals
Set yourself food goals for how much you’ll eat each day or each week. Specific Goals could be in terms of calories, portion sizes, or nutritional content.
3. Set a target for Losing Weight
Have a goal in mind to inspire you
Set yourself a target. Have a purpose in mind that you are working towards, or a certain amount of weight that you want to lose each week.
You might want to write this down somewhere.
4. Meal prep
Avoid buying junk food and throw out what's in your cupboards to keep temptation at bay
Plan your meals to help you make healthy choices.
5. Don't buy it
Keep food that doesn’t fit with your diet out of the house. It’s a lot easier to stick to your food goals when you aren't tempted continuously, so keep it out of sight and reach if you can.
6. Learn to cope with cravings, chew gum
Learn to cope with food cravings. Chewing gum can stave off your hunger
Have a strategy for dealing with food cravings. You can’t always avoid being around unhealthy foods, so it’s a good idea to anticipate needs and have a way to deal with them when they arise.
Need some ideas?
You could include chewing gum, waiting a certain amount of time to see if the craving passes, distracting yourself by focusing on something else, or being mindful of the desire – acknowledging it, but not acting on it.
7. Swap it up
Swap one type of food or drink for another if you know it’s healthier for your diet. For example, choose lower fat or lower sugar versions of the food or drinks you’d usually have.
8. Keep on track
Keep track of what you eat.
You can help yourself meet your food goals by measuring the calories, portion sizes, or nutritional content of your food.
Don’t forget to keep track of your drinks, too.
9. Weigh yourself daily - Celebrate your lose weight
Control yourself regularly to keep on top of your goals and stay motivated
This routine will help you measure your progress towards your target, but it will also help you to learn about yourself. If you’ve gained some ponds, or not lost as much as you wanted, don’t be discouraged. Use it as an opportunity to learn more about how food and activity affect your weight.
Knowing more about yourself can help you make healthier choices in the future.
10. Motivate yourself
Find ways to stay motivated.
It is not always easy to do the above things. It is, therefore, essential to develop self-motivation strategies when you are exhausted.
For example, you can try to lose weight at the same time as someone else. But you can also tell other people about your weight loss plans.
You can also reward yourself if you achieve your goals (with something other than food). Make a note so that you remember the reason why you want to lose weight.