Don’t Give Up to Lose Weight

Did you know, research shows that it takes 12 weeks or average to form new habits? So, try not to give up with your losing weight program. Just continue and believe that you will get ideal body weight with less risk of getting any health problems. The end of the 3rd month, healthy eating and regular exercise will become habits which are the key to losing weight and keeping it off. 

Fruits like apricot, orange, apple, banana, guava, kiwi and pears, and vegetables like beans, broccoli, cabbage, carrots and spinach are the examples of high fiber foods. Other foods like whole-meal bread and oats also have a high content of fiber. Adding fiber food to your breakfast will help you to feel full and increase satiety for longer. Thus, it helps you to stick to your calorie limit. Before you start your reducing-diet habits, make sure you get daily ideal calorie intake from dietitians or nutritionists. They will help you to calculate the recommended calorie intake based on your current body weight. 

Next is to control your portion size. Although you are eating healthy food, you can still put on weight if you are eating too much. Use smaller plates/bowls and put more vegetables on it as it contains fewer calories. Eat slowly and avoid eating in front of television to avoid overeating. Be careful with mayonnaise or mayonnaise-based food. It contains about 80% of fat and will take more time to be used as energy. Try to change to lower-fat mayonnaise or tomato salsa. Vegetable-soup based can be a great idea to be your main meal because it contains lower-calorie. Green-leaf vegetables contain fewer calories compared to tuber/root vegetables like beets, carrots and potatoes. Be careful with these foods because they contain high carbohydrate which can put into excess calories. 

Do not forget to be active physically in order to burn your extra calories. People who combine the physical activity with calorie counting can reduce weight more successful. Aim your physical activity with 150 minutes of moderate intensity aerobic activity each week. Examples, do brisk walking or cycling, which you can do it at home or local park for free. At the workplace or study place, park your car as far as you can and start walking the rest of the way and using stairs instead of lifts. 

Motivation is another tool in reducing weight. Your minds could be one of the biggest barriers to getting into daily physical activity. You have to believe that be more active can help reducing your weight and make your body healthier. Schedule your plan and set reminders. Share your experience with your friends and get support from them. When you are bored with jogging, music can be your motivator and listen to your favorite songs. Set your own goals and give rewards to yourself each time to achieve the goals. The main point is DO NOT GIVE UP.

Reference:
NHS Weight Loss Guide – NHS Choices. www.nhs.uk