Dear World,
We have hit a point where weight loss diets, gurus and fads are coming up with anything and everything to help you see the number on the scales drop. Losing weight may now involve anything from juicing, fasting, following a certain movement or by simply waiting for the planets to line up in your favour. Have we given up on the basics so quickly? Are we so unmotivated to do any extra work that involves eating and moving? And what’s with the fat talk?
The end of the “diet” society is something that many nutrition experts have been hoping for. No more unnecessary restrictions based on fads and finally accepting the facts. Weight loss, which is safe, sustained and possible, involves 3 pillars: eating real food, exercising and getting enough rest. So enough of short-lived promises and get yourself back on track in the real world. The following strategies should be your final attempt at losing weight for a better and healthier you!
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Make a plan and set small realistic goals: Start pre-planning your week by identifying what you want to achieve. It could be anything from eating more fruits to drinking more water. Nothing drastic.
- Re-stock your fridge and pantry: Start by writing down a healthy shopping list and get rid of all your temptation foods. Out of sight – out of mind!
- Exercise! Get moving. Start by taking the stairs instead of the elevators or going for a 30 min walk 3 times a week. Eventually, aim to exercise for 45 minutes 3 to 4 days a week then work your way up to 4-5 days a week for 60mins. Oh, and BRING A FRIEND.
- Do not skip meals: Skipping meals can increase your risk of overindulging as your hunger levels are on a high. And why miss out on the best meal of the day? Never skip breakfast, which usually gives your metabolism a boost.
- Limit alcoholic beverages: Set a weekly allowance of no more than 4 standard drinks per week if you consume alcohol. Avoid high calorie drinks such as beer and beverages mixed with high sugar soft drinks.
- When filling up your plate, divide into sections: Half should include veggies (salads or cooked), ¼ lean protein, and ¼, 1 choice of a Low GI carbohydrate.
- Avoid big meals at dinnertime: Start with a big breakfast, good lunch, small dinner.
- Keep weekends flexible and have that (small) piece of cake! Being overly strict tends to bring out the “diet fanatic” in everyone. Don’t deny yourself ANYTHING.
- Get plenty of rest: Lack of sleep may affect weight loss by affecting hormones that regulate appetite, which may contribute to feeling hungry despite adequate intake.
- Be patient and kind to your body. A healthy mind will definitely help set the foundation to healthy weight loss journey. And finally, stop comparing yourself to others. You are who you are, and what works for others may not work for you.
Dolphin Solutions
Eating real food, exercising and getting enough rest. So enough of short-lived promises and get yourself back on track in the real world.