We’re all guilty of breaking “weight-loss rules” from time to time. It comes with being human. The main thing is to learn from mistakes. Label them as experience, put them behind you, and keep working towards your goal.
I’ll Start Next Week.
Decided that you want to start living a healthy lifestyle? Sure, but it’s Thursday. Might as well wait and start fresh on a Monday, right? Wrong! It’s all too easy to put off that first move, but chances are if you wait until Monday, you’ll only be met by another excuse. The trick is to start something small, today. It could be a short 20-minute walk after lunch or eating protein every 3 hours. Take small steps to instigate action now and you’re on your way. Unfortunately, doing more strenuous exercise doesn’t give you a gold pass to eat whatever you want. It will help you gain muscle, but you won’t see significant fat loss until you cut back on carbs. Instead of exercising and sitting down to a double-sized serving, of spaghetti bolognaise enjoy a strategic meat and veggies meal. Vegetables/salad should take up half the plate and protein the size of your palm (without fingers) 100g.
Lapse doesn’t mean collapse. You don’t have to ignore your chocolate cravings when you’re trying to lose weight. If you try to fight cravings, you can end up eating more by trying to eat around your craving.Instead of giving in; think of your compliant options and go for a Bodylicious bar instead of a chocolate brownie. It usually takes just a bite or two to satisfy a craving. Eat slowly with small bites. If you do end up falling victim to a chocolate chow-down, don’t despair. The worst thing you can do is use it as an excuse to write the day off. Instead, make sure your next meal is healthy and fit in a few extra steps.
Almost everybody who’s losing weight experiences plateaus from time to time. Instead of feeling disheartened, reflect on the weight you have lost and prize the fact that you didn’t gain. Remember a healthy rate of weight loss is up to one kilo a week, dependent on how much you have to lose. Here are some tips for bouncing off a plateau:
Eat more Filling Foods.
Fill up on fiber-rich foods at mealtimes, such as fibrous vegetables that will help you feel fuller for longer.
Perhaps your 30-minute walk has become too easy. Try some one-minute running intervals or a new walking route.
Have portion sizes gotten bigger? Make sure you keep an eye on how much you are eating.
“It’s all or nothing!”
Do you find you start out on your weight-loss mission with 110% effort? You run every day, eat only salads…but as the days fly by, you realize your motivation dropped off somewhere along the way Instead, break down big goals and make several smaller diet and lifestyle changes. Remember, you have to learn how to crawl before you can learn to walk.