5 Achievable Weight Loss Tips

in Sportsfuel Articles and Blog
5 Achievable Weight Loss Tips
t’s easy to find weight loss tips on the internet. There is no shortage of extreme diet and exercise plans that will help you lose weight fast. We’ve found these are usually more suited to bodybuilders and figure competitors or athletes who need to drop a weight class, not your everyday Joe or Jane.

We know there are many of you who want to lose weight in a way that will still let you eat the foods you love and won’t have you in the gym from dusk till dawn. So we’ve put together a list of tips for losing weight that are more sustainable for long term weight loss and won’t leave you tired and hangry!

#1. Don’t make foods off limits




When you make a food off limits and tell yourself you can’t or won’t eat it, it suddenly makes that food become much more appealing. Suddenly you can’t stop thinking about that food and it’s all you want to eat. This puts unnecessary pressure on you and will lead to feelings of guilt and failure if you give in.

Instead, allow yourself permission to enjoy the foods you love a little bit at a time. Moderation and mindfulness is the key. One piece of chocolate because you really want it is okay. The whole block of chocolate because it’s there? Not so much.

#2. Make one meal healthier at a time




Often the reason that extreme diet plans don’t succeed is because it asks you to overhaul your diet all at once overnight. If you aren’t used to all the preparation or foods involved in the diet then it can be easy to give up and say it’s too much hard work.

It’s a lot easier to start with just one meal. Ask yourself which meal will have the biggest impact if you change it. Do you usually skip breakfast? Start by aiming to eat breakfast every day. Is lunch a pie from the bakery next to work? Make it your goal to prepare lunch for the next day before you go to bed. A great lunch tip is to make extra portions at dinner time and use leftovers for lunch.

Once you are consistently having breakfast everyday or eating a healthier lunch, look for the next meal you can change. Small changes add up over time and are more sustainable than drastic changes.

#3. Not every break needs to be a snack break


It becomes routine to eat at every break time. Morning tea or afternoon tea time rolls around and you’re not actually hungry but you packed a snack, or everyone else is eating, so you eat something anyway. If you’re not feeling hungry at break time it’s perfectly okay to just grab a drink of water and go for a quick walk.

You may find you end up hungry half an hour later but you should be able to make it until lunch time. It’s not necessary to eat every 2-3 hours. Some people do well eating small meals every 2-3 hours and some people have an easier time losing weight eating only 3 meals a day. But that’s a whole other article…

 

#4. Muscle burns more calories than fat


If you aren’t already incorporating strength training into your exercise program, start now. Cardio is usually the first go to form of exercise to lose weight, but strength training actually helps you build lean muscle which will increase your metabolism and ability to burn calories.

Strength training can be quite daunting if you haven’t done it before, so it may be worthwhile getting a couple of personal training sessions to learn the basics. Bootcamps and group classes are also a great way to learn strength training exercises.


#5. Set performance goals


A common goal for weight loss is “to get that summer body”. It can be hard to analyse your performance based on how you think you look, or the number on the scale. Body weight can fluctuate from day to day, especially for women depending on where they are in their cycle. It can also be frustrating if you don’t look the way you think you would once you’ve hit a certain weight.

Setting performance goals based on strength or conditioning lets you track your progress and show you how much your fitness and strength has improved. You might set a goal to run 5km without walking or within a certain time. Or it might be to squat/bench/deadlift a certain weight. It’s a good idea to keep a workout journal to record improvements you make. It makes for great motivation when you feel like you aren’t getting anywhere. Just look back to day one and see how far you’ve come!

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