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7 Tips for Weight Loss Success

Posted by on in Fitness Tips
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weight loss newsletter fruitLosing weight to improve your health and wellbeing should not be about going on a “diet temporarily” but making a long term commitment to feeling good about yourself and getting the most out of life. To do this we need to start by making positive changes towards a healthy way of eating and being more active.

 

Following are some simple eating tips that are easily integrated into your lifestyle to help you to hit your weight loss goals and make it easy to stay there…

 

 

TIP 1: Aim for gradual sustainable weight loss

  1. Gradual/sustainable weight loss is weight loss of between 1-4kg per month.
  2. If you lose weight slowly (by creating sustainable habits) it is more likely to stay off.
  3. Set realistic eating and activity goal for yourself.
  4. Don’t just focus on the scales – focus on losing excess body fat.
  5. Measure your progress by your waist measurements and how your clothes fit and feel. 

TIP 2: Eat regular meals to avoid over-eating

  1. Choose a meal pattern that works for you. 3 Main meals or smaller more frequent meals.
  2. Always start the day with breakfast.
  3. Plan your meals to prevent relying on quick, easy and often unhealthy foods. Don’t skip meals or follow fad diets.
  4. Successful eating habits need to be enjoyable and sustainable in the long term.
  5. Including some form of protein at each meal can prevent hunger between meals.
  6. Learn to recognise you body's signals for hunger and also for fullness to prevent over-eating.

TIP 3: Avoid feeling hungry by including plenty of high fibre foods

  1. Try to eat two serves of fruit and at least five serves of vegetables everyday.
  2. High fibre breads and cereals instead of low fibre options will keep you feeling fuller for longer.
  3. Fruit is a great sweet treat but keep to one serve at a time.
  4. Use extra vegetables or salad to fill up your plate.
  5. Vegetables also make great snacks so keep some precut veggie sticks in your fridge for handy snacks.

TIP 4: Drink a least 8 glasses of water per day

  1. For general good health it’s important to drink at least 8 glasses of water per day.
  2. Drinking plenty of water can help curb hunger when trying to lose weight.
  3. Try drinking a glass of water before you eat, this will help to make you feel full and ensure that you don’t eat to excess.

TIP 5: Eat less fat

  1. All fats are high in calories. Eating high fat foods often leads to eating more calories than you need.
  2. Try cooking without oil/butter when possible.
  3. Limit your intake of high fat foods like; Fatty meats e.g. sausages, chops and bacon, butter, margarine and oil, cakes, pastries and chocolate, fatty processed and fried takeaway foods.

TIP SIX: Eat less sugar

  1. Sugar contains no valuable nutrients but contributes a lot of calories to the diet.
  2.  Reduce your intake of high sugar foods and drinks such as lollies, choc biscuits, cakes and pastries well as soft drinks, fruit juice, cordial and flavoured milk.
  3. Cut down on any sugar you add to tea, coffee and cereals.
  4. Choose lower sugar varieties of food for example low sugar cereals, fruit canned in natural juice and plain biscuits instead of choc coated or cream.

TIP SEVEN: Reduce alcohol consumption

  1. Alcohol should be consumed in moderation as it is high in calories.
  2. Low risk drinking includes a maximum of 2 standard drinks per day with 2 alcohol free days per week.
  3. A standard drink is:   
    • 425ml (schooner) of light beer
    • 285ml (pot) of heavy beer
    • 100ml of wine
    • 30ml of spirit

To assist your weight loss success and for good health it’s important to include physical activity into your day.

Just some of the benefits include:

  1. Assisting with weight loss by burning calories and building muscle mass which results in an increased metabolic rate.
  2. Improves energy levels, fitness and mobility, reducing your risk of joint and lower back pain. Assists with managing cholesterol, blood pressure and blood glucose levels.
  3. Improves your mood, helping you to cope better with the stressors of daily life.
  4. Improving energy levels by burning more energy through the day, enabling better sleep.

 

If you would like a pdf eBook version of this article, which will also include a food diary template - This email address is being protected from spambots. You need JavaScript enabled to view it.

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Comments

  • Guest
    Jason Thursday, 11 April 2013

    Good article!:D

  • Guest
    Bush_Dave Friday, 12 April 2013

    Great article Penny, especially the first 6 tips...lol.

  • Guest
    Leanne Sunday, 08 February 2015

    All great tips, I will try to drink more water today.
    Thanx

  • Guest
    Tyrell Saturday, 12 December 2015

    I found this really helpfull,straightforward and sounds like it's a good plan.

  • Guest
    Rifat Saturday, 01 April 2017

    Most effective tips about weight loss. I would like to bookmark this page to get in touch regularly.

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