Many people struggle to lose weight or maintain a lower weight following a period of dieting. Setting realistic goals and manageable restrictions can result in a more successful weight loss program. Here are some tips to help dieters achieve their goals.
Choose your diet with care
A diet is far more likely to be successful if it does not involve too much self-denial, and does not involve too drastic a change in eating patterns. Fad diets such as Atkins and paleo diets may be difficult to maintain in the long term because they involve such a radical overhaul of “normal” eating habits. Any diet which involves a large enough reduction in the intake of energy will result in weight loss, and quite often this can be achieved without major changes.
Bear in mind that any diet resulting in a dramatic early weight loss is unlikely to be effective in the long run. It is far better to make small changes which can be easily maintained, and lose your excess weight over a longer time period. Do not allow yourself to check your weight any more frequently than once a week. Body weight can change significantly during the course of a single day, and any unusually high or low reading is likely to be demoralising, so be sure to weigh yourself at the same time of day each week.
Simple dieting strategies
A very effective way to reduce energy intake is to cut out snacks between meals. Stick to three meals per day, and if you find you really cannot last until the next meal time, allow yourself only fruit. Do not buy crisps, chocolate, biscuits or cakes when you go to the supermarket. This will make it easier to resist the temptation to snack.
Reducing portion sizes is a very effective way to diet, because it does not involve cutting out your favourite foods. Cook as you normally would, but simply add less of the basic ingredients. Weigh out your rice and pasta rather than guessing, and reduce the amount you use. The per person guidance on the packets is usually too high, so be sure to use less than the advised amount. Buy smaller portions of meat, and add fewer vegetables to your dish.
Increase your activity level
It can be difficult for busy people to find the time to go to the gym on a regular basis, but anyone can burn off more calories by making a few simple lifestyle changes. Walking and cycling are both excellent aerobic activities, so resolve to leave the car at home for at least two of your normal journeys per week. If possible, use public transport to get to work: the walk at either end of the journey will improve your fitness. Take a walk during your lunch break: the fresh air and gentle exercise will help you work better in the afternoon.
Keep busy during snack times
Many people find it difficult to resist a snack when relaxing during the evening at home. Dieting people tend to think about food a great deal, so it can be especially difficult to maintain self-control at these times. It can really help to have something to do to take your mind off your predicament. Indulging in a craft such as knitting is an excellent strategy for avoiding those evening munchies.
Veronica Mitchell - Veronica studied veterinary medicine at Cambridge University before becoming a secondary school science teacher. She enjoys writing about ...
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