Don't calorie count-just lose weight fast
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There are times when we all feel that we could lose a little, or a lot of, weight. I know that I really overenulged this Christmas just like pretty much every Chritsmas. But don't waste time calorie counting if you really want to lose weight fast and keep that lost weight off. The best way to lose weight is to make calorie counting a thing of the past. Here are ten top tips to help you achieve your weight loss goal. Remember to always check with your own doctor before embarking on a weight loss regime.
1) Don’t count calories and don't diet in secret. Family, friends, colleagues etc can help and encourage you. You could even try to get a few people to sponsor your diet with the proceeds going to your favourite charity.
2) Use smaller plates, this helps you reduce portion sizes without even thinking about it or having to go to all the trouble of calorie counting, and stop eating when you feel full. This will not only save you calories but money too.
3) Always eat something before you shop. If you are hungry you are much more likely to buy fattening foods. Plan your meals, make a list and stick to it. Use the smallest trolley, you’ll be surprised how much they hold. If an isle is full of sweets, crisps and calorie rich snacks - avoid it. Plan your route around the supermarket, start with the fresh fruit and veg, buy the staples such as milk, bread and toiletries and then hit the freezer section. The thought of your frozen goods defrosting will stop you from browsing and help you resist the temptation to buy more than you need. Avoid impulse buying. Try to get in line at the checkout without point of sale sweets and chocolate. Always park as far away from the entrance as possible, it’s surprising how quickly the extra steps add up and the extra pounds fall off.
4) Exercise. You don’t need expensive exercise equipment, although a stepper is something I would recommend. They are relatively inexpensive and don’t take up much space. I often hop on mine when I am watching TV in the evening. Try to fit in a walk every day, the target to aim for is 10,000 steps. As a general rule if you walk at an average medium pace that’s about an hour and thirty minutes. Try timing yourself walking five hundred steps at your normal pace, times it by twenty and that is how long you need to walk every day. The dog will love you! If you don’t have a dog maybe a friend or neighbour does, why not ask around. You could even turn it into a money making exercise, some people pay dog walkers, try advertising your services in the local paper or in shop windows. If you have a photocopier or printer make fliers and deliver them in your neighbourhood, if nothing else the walk will do you good.
5) Cut down on sodium in your diet, too much causes water retention. Try switching to a low sodium salt. Avoid processed foods, they are often high in sodium. Bottled mineral water can also contain a significant amount of sodium. Check the label for an indication of the level. Some foods such as prawns, cooked chickpeas and dried apricots also hold a surprisingly high amount of sodium.
6) Keep healthy snacks such as carrot sticks, nuts, rice cakes, cherry tomatoes etc handy at all times. Avoid fruit juice drinks, they are often high in calories and low in fibre, eat the real thing instead. Drink plenty of water, it’s cheap - tap water is fine, you know if yours is safe to drink and it helps to flush out your system and fill you up at the same time. The more you exercise the more water you will need. Avoid starchy veg such as potatoes.
7) Be patient. Real weight loss, the type that stays off, comes slowly. Try to vary your diet as much as possible, if you have salad every day for dinner you will soon become bored and reach for the deep fat fryer.
8) Be realistic. Set yourself a target or 1-2 lbs loss per week and don’t be discouraged if you don’t make it one week, losing weight is a long journey not a short jog. Just as athletes can hit the wall, dieters can hit a plateau. If you increase the amount of exercise you do you may find that your weight remains the same for a short while, even though you are still decreasing your body fat content and getting healthier. Do not give up on your diet just because your weight stays the same for a week.
9) Weigh only once a week. Try to wear the same type of clothes and weigh at the same time of day. Weighing yourself first thing in the morning is usually best. We often gain weight throughout the day because of food and fluid consumption.
10) Do not starve yourself. The old saying ‘breakfast like a king, lunch like a lord and dine like a pauper’ still holds true and if you stick to that you will lose weight. Don’t worry if you occasionally fall off the wagon and add a pizza or a few chocolate biscuits to your days menu but do try to change the way you cook. Steam veg instead of boiling. Avoid frying. Switch fish for red meat sometimes. Substitute low fat yoghurt for cream. Remove the skin from chicken. It’s not rocket science, it’s mostly common sense, if a thing looks like it’s packed with fat and calories it probably is.
Check out my blog for some great tasting recipies.
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Yes, I know, I could eat it too! But this, see below, is much better, that’s low fat yoghurt by the way…honestly.
Remember losing weight will not only make you look and feel better, it will make you healthier.If you follow this simple rules you will lose weight and keep that weight off. Happy dieting.
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