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10 Simple Steps for Weight Loss

10 Simple Steps for Weight Loss
  1. Set a realistic goal – When setting weight loss goals for yourself ensure that they are sustainable. Studies have found that those who gradually loose weight through a healthy diet and exercise are most likely to keep it off. Weight loss of around for 0.5 – 1kg per week is considered safe however it is important to understand weight loss will eventually plateau unless more muscle is obtained or more energy is restricted in the diet.
  2. Never skip breakfast – We have heard it a million times but it really is true – breakfast is the most important meal of the day. Many studies have found that those who eat breakfast everyday are less likely to put on weight. Try choosing a high protein omelet or quinoa porridge to keep you going through the day.
  3. Consume small protein rich snacks throughout the day– Eating small serves of protein rich snacks throughout the day will ensure you never feel extremely hungry, which has been linked to lead to poor food choices and over consumption. Some great snacks include low fat yoghurt and berries, tuna or fruit and nuts.
  4. Increase your intake of fibre rich foods – Fibre rich foods such as fruit, vegetables and whole grains contain little calories and provide large amounts of essential vitamins and minerals. Fibre creates high satiety which makes us feel fuller for longer and reduces our overall intake of high calorie foods. A diet high in fibre also helps to protect against heart disease and diabetes by lowering bad cholesterol and blood sugar levels.
  5. Minimise your intake of liquid calories – Liquid calories such as soft drink, store purchased juice, alcohol and cordials provide no nutrients and contain large amounts of refined sugar and calories which promote weight gain. The energy we obtain from drinking these products has no satiety which means they provide no feeling of fullness. Recent studies have found that consuming on can of soft drink per day could lead to roughly 7kg of weight gain per year.
  6. Reduce excess saturated fats and focus on adequate healthy fats – Choose low fat animal products by swapping full cream milk for lower fat options and ensuring the fat on all meat is trimmed. Excessive saturated fats will not only promote weight gain by also increase bad cholesterol in the body which is linked to heart disease. Ensure you are eating a variety of healthier fats (monounsaturated and polyunsaturated) such as avocado, nuts, olives and seeds, which are essential in the body to transport certain vitamins and balance cholesterol.
  7. Plan and prepare – If you know you are going to be busy or wont have time to prepare a meal after evening training, prepare a healthy meal on the weekend and freeze daily portions.
  8. Lower your intake of sugar and artificial sweeteners – Try replacing these products with stevia powder, which is a great natural sweetener that can be found in your local supermarket and is obtained by drying the leaves of the sweet herb.
  9. Avoid mindless eating – Many of us eat when we are not actually hungry due to emotions, habit, spontaneous outings or stress. By becoming aware of the trigger food cravings will allow you to take control. For example, if you come home stressed from a long day of work and head straight for the pantry try to take a walk or a bath to avoid overeating.
  10. Eat slowly and enjoy your meal – Try to eat your meals at a table and focus on eating by avoiding distractions such as the television. Eating slowly and properly chewing your food helps to send a message to the brain to register when you are full. Try serving your meal on a smaller plate and using smaller cutlery to ensure you are eating slowly.

Follow these simple steps and watch your weight-loss transformation unfold

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