Statistics show that people who successfully lose weight and keep it off don't diet. Here's how they do it:
1. They don't cut out whole food groups - You don't have to eliminate dairy, carbs or other food groups. You just have to try and reduce portion sizes and eat more whle foods that are not processed so have less salt and sugar and will also make you feel full for longer. Refined sugary and high sodium foods should be saved for small treats when you have lost your desired weight when your taste buds have been retrained to eat fresh healthy food.
2. They don't sit down alot - If you sit down at work all day, always try to take regular breaks and go for a walk at lunchtime then when you come home, don't just sit watching hours of TV, sit on your phone or sit on a computer again after sitting on the commute. That's alot of sitting! According to the Australian Bureau of Statistics, the average Australian watches 4 hours of TV a day. If you cut viewing down to 2 hours only and went for a walk or cleaned the house or did the gardening or cooking in advance for the week, you're likely to find a difference in the calories you burn. You can also try to use the car less, walk to the shops or walk after dinner. The incidental activity you do in your day should account for 10,000 steps to be considered active so move whenever you can in your day.
3. They step on the scales - Weighing yourself on a weekly or twice weekly basis can help you catch any unwanted weight gain so you can make changes as needed and not let weight gain get out of control. For the best results you should weigh yourself first thing in the morning before breakfast. The same time of day every week will give you a more accurate result to track.
4. They eat a proper breakfast - You cannot believe how many of my clients never eat breakfast and that's the biggest change I work on with them. If you eat a combination of protein, fibre and healthy fats, you are far less likely to reach for sugar foods later in the day and will have better energy and cognitive performance at work and in your day. It's worth the time to make a sourdough piece of toast with avocado and poached eggs or pre-make my breakfast muesli soaked overnight just waiting to add berries and yoghurt in a container to take with you on the train or in the car. Breakfast really is the most important meal of the day as it sets you up for good choices in the hours that follow.
5. They drink water - drinking at least 2 litres of water a day keeps you feeling hydrated and that means you won't reach for extra snacks as you won't be dehydrated. The next time you go to the fridge or pantry, ask yourself am I really hungry or thirsty? Have a glass of water and wait 10 mins. If you're still hungry then eat but check hydration first.
6. They exercise for 1 hour a day - this doesn't mean a gym class or crazy exercise, it can mean three 20 minute walks before work, at lunchtime and after work or if you prefer you can walk for 1 hour after dinner or get to that new fitness class you've always wanted to try. You could do a dance class or go rock climbing. It doesn't matter as long as you move. If you eat well and exercise, it doesn't get much simpler than than to lose weight and keep it off!
Hope this helps
Lifestylist Health & Fitness