Practical Weight Loss Tips

You've finally taken the plunge and made the decision to put yourself on a diet and lose weight, yet how often have you started dieting only to sabotage it after a few days? Forget about dieting and think about changing your lifestyle and making a decision to live a healthy life forever!

Diets don't work because once you reach your target weight and start eating 'normally' again, the weight comes back on. The truth is harder to swallow. For long term, sustained wight loss, you have to change your ways for good.

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Getting started

Don't start your new healthy lifestyle until all the junk food has gone from your house. Give it to charities or neighbours if throwing it away seems wasteful. Once you have done that, the next step is to sit down and start planning. Sustained weight loss and a healthy lifestyle take discipline at first, but you'll soon get the hang of it, and before long it will be second nature.

If you're unfamiliar with what defines healthy eating, this useful tool at the NHS website can assist in discovering whether you are a healthy eater, and if not, what you can do to improve.

Write a meal planner

Next, take some time out to write a meal planner for the week. From Monday through to Sunday, write down breakfast, lunch and dinner.

You do this to become clear about what you are going to eat each day. No more standing in front of the refrigerator or staring at a takeaway menu trying to decide what to have.

Don't make different meals for different people

Let's assume you've prepared yourself a delicious vegetable risotto and the kids are tucking into chicken and chips. You finish your healthy meal and as you clear the plates away, you pick at the kids' leftovers, and all your good work goes out of the window.

The answer? Make the same meal for the whole family. If you think your kids won't eat vegetables, you may be surprised especially if you hide them in meals, such as chopped carrots in bolagnese.

Write a shopping list

Once you've written your meal planner, make yourself a shopping list based on your daily meals and stick to it!

As you shop, don't be tempted by special offers, bulk buys or buy one get one free, unless they are on your list, of course.

Don't shop hungry

If you go shopping whilst hungry, you will be more tempted to pick up quick fixes, such as crisps, chocolate and cakes.

Treat yourself

If you don't allow yourself the occasional treat, you will be more likely to break your healthy eating plan. You don't have to cut out everything, and it pays to be inventive. Instead of a glass of wine, have a wine and soda. This will also make the wine go further. Choose a lower-calorie bar of chocolate, and save it for a Saturday evening to eat while watching your favourite DVD. You'll appreciate it all the more.

Don't feel guilty

If you eat something you shouldn't have, don't feel guilty. Tomorrow is another day, and you can easily start again.

Get some exercise

Experts agree that we should all be completing 30 minutes of exercise five times a week. Exercise is anything that raises your heart rate; it doesn't have to be formal. You can count running up and down the stairs, taking the dog for a walk or strenuous gardening and housework.

It is, of course, advisable to consult your doctor before starting on an healthy eating or exercise programme.

Sources

• 'Diets don't work in the long term, says survey' www.guardian.co.uk
• 'Healthy eating' www.nhs.co.uk