Handy Tips For Losing Weight

To set up a goal, it’s important to know what your desired weight is. This weight should be a weight that you had previously which made you feel good. It doesn’t necessarily mean that your desired weight must be within the range of a BMI for healthy weight (which is between 18.5 and 24.9 Kg/m2) if you never had a weight in that range before. The most important thing is that your desired weight it’s a weight that makes you feel at your best.

Don’t aim for a rapid weight loss. Usually the quicker you lose weight most likely it is to put on weight again. A healthy weight loss rate varies between 0.5Kg to 1Kg per week. If you lose 0.5kg to 1Kg per week means that in one month you will lose 2kg to 4kg. Aiming to lose more than that could compromise your health and it’s also more difficult to achieve which might cause frustration.

The secret is to plan! Planning your meals and your days in advance are key for success. It will avoid last minute meals and eating whichever food is in front of you. At the end of each week plan the following week by writing your diet plan and times of the meals for each day of the week (you can get a personalised diet plan written by a Dietitian), then get all your shopping done according to your diet plan (don’t buy any other food that isn't a part of this plan!). If your week will be very busy with not much time left for cooking, you can do batch cooking at the weekend and freeze your meals in little containers. If you are spending most of the day outside home, take healthy snacks and water with you, this will help you be in control of what you eat and stick to your diet plan.

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If you are meeting a friend for dinner at a restaurant, you can take the lead in choosing a restaurant with more healthy and delicious options, if not at least try to look for the menu online and choose a healthier option. Some restaurants highlight the healthier options to help customers.

Losing weight is a journey and for any journey in our life you need people beside you. Specially for those times where you might feel demotivated and want to give up. Or for those times when perhaps you feel lost and don’t know which path to go. You can get support from your family or friends, budding up with someone who also wants to lose weight for example, it’s important to share experience and motivate each other. Get support from your family at home and create a healthy environment. You shouldn’t feel any different from anyone else just because you are on a journey to lose weight. Creating a healthy environment by eating healthy meals together and getting rid off fast food will just help everyone become healthier and happier.

It’s also extremely important that you seek support from a registered Dietitian. They are the experts in diet and nutrition and will help you by assessing your nutritional needs and designing a personalised meal plan with practical meal ideas taking into account your goal and lifestyle.

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Focus on your goal every day. Don’t forget the main reason that made you start your weight loss journey. Whatever reason is, for better health, to be fit, to improve your physical condition, or to just improve your self- esteem, never forget that reason. It helps keeping focus on your goal by having a picture of you from when you had your desired weight so you can start visualising your body at its best. This will help you staying motivated and continue working every day for your goal.

If for some reason you had a festive occasion which you ate a little bit more or ate a piece of cake, don’t blame yourself, don’t loose your focus! You will be successful in your weight loss if you continue focused on your goal and follow a healthy lifestyle most of the days.

Any physical activity counts. If you are not a big fan of gyms, don’t worry. Try to find something that you like to do, it could be walking the dog in the park, gardening, dancing around the kitchen, having a chat with your friends while walking or choosing the stairs instead of the escalators or lifts. If you feel more adventurous why not trying jogging or trying a yoga class for example? Physical activity will make you feel energised, with a better humour and less stressed! Not just that will also help you to burn calories and get fit.

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Any small steps towards your goal counts. Don’t underestimate your efforts. Each week celebrate your success by praising yourself for your dedication during the week. Even if on that week perhaps you didn’t achieve the desired weight loss but you felt improvements on your physical condition, be grateful for your dedication and health. Feel proud of your achievements, this will keep you motivated to continue on your weight loss journey - a journey for a healthier and happier life!

Are you looking for practical diet advice in how to eat healthier? Read my article here. Do you have other tips to lose weight?

On this blog I will share some healthy recipes that I normally cook at home to give you some ideas. And I will also write articles about health & nutrition, all scientific based.Losing weight in winter is not a distant dream if you keep your diet and lifestyle in control. Discover how you can bust myths and continue your weight loss journey during the cold season.

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As the winter season is on, it’s common among individuals to get into a less active and sedentary lifestyle. Due to the low temperature, it is quite common to feel lazy and burn fewer calories than you take.

As a consequence, losing weight during winter becomes a challenging task. However, with small and smart tweaks in lifestyle, you can continue your weight loss journey during the cold season. Research findings support that modern human beings can adapt better to seasonal cold climates and a low-calorie diet [1].

Wondering how to lose weight in the winter season? Read on to learn about the best tips to lose weight in winter.

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As you wonder how to lose weight in winter, the first thing to do is bust the myth that losing weight is impossible in winter. Remember that it is not true, as your metabolic rate spikes during winter to keep your body warm.

Another myth is that winter leads to increased hunger, so you may binge more and put on extra weight rather than lose fat. However, this fact is wrong as winter doesn’t increase our appetite. It only dehydrates our body faster, and we often mistakenly consider quick dehydration as increased hunger.

While reflecting on how to reduce weight in winter, remember that diet plays a key role. Therefore, it is crucial to avoid the temptation of consuming deep-fried snacks that are high in calories. Instead, you can conveniently switch to hot soups and broths as a healthy alternative. They are loaded with solid foods and water, so you can have the essential nutrients by keeping dehydration at bay.

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Apart from these, you can consume steamed snacks instead of deep-fried ones as a healthier option as well as to keep yourself full for a longer time. For example, switch to steamed momo from the fried or pan-fried preparations. You can also have snacks such as high-protein muesli, fresh bean, and pea sprouts as low-calorie food options while considering how to lose weight in winter.

It is wise to limit sugar consumption for quick weight loss. Remember, excessive intake of glucose can lead to a number of health conditions, such as:

These conditions can further increase your metabolic disorder, which can be an obstacle to reaching your weight loss goals. However, by avoiding or limiting sugar, you can keep all these health risks at bay and enjoy a better and healthier life.

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While considering how to lose weight in winter, you may wonder whether there are any healthy substitutes for sugar. First, note that any sugar substitute such as jaggery, coconut sugar, maple syrup, or agave syrup is also sugar in a refined form, so it is better to avoid them. However, you can consume natural plant-based sweeteners such asmeethi tulsior stevia.

Hydration is one of the most important aspects of maintaining health parameters in winter. Winter tends to reduce the feeling of thirst, and we may feel hungry when we actually need water. So, ensure enough water to avoid binging on foods and putting on extra kilos.

Thus hydration becomes a key factor when considering how to lose weight in winter. Not just that, drinking water is also crucial for your skin health. Hydration can prevent you from getting drier in winter and increase your overall well-being with glowing skin.

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It is always prudent to consume seasonal produce to be on top of your health. The same can be a wise option to continue your