1. Find the motivation to drop those extra kilos
It can be a shock to realise we're not as lean as we think we are
I looked in the mirror one day (before I lost weight on the Dukan Diet) and thought ‘OMG, is that really what I look like?’ That mid-torso fat that doctors tell us is so dangerous was well and truly out of control. I was already going to the gym regularly so there was only one thing to do. Change what I put in my mouth.
My motivation was to lose my stomach fat. I hated that protruding stomach. I also knew that I would be more healthy. But really I wanted to be able to wear gorgeous, slim-fitting clothes and look great in them. That was the real motivation.
2. Identify the stumbling blocks to losing weight
There are triggers that prevent us from achieving the weight-loss goal and from keeping the weight off once we get to our goal weight.
Eating out can be a stumbling block to losing weight
For me, it is eating out. Whether lunch at a local cafe, dinner or whatever, eating out was an excuse for me to ‘have whatever I like’ regardless of the calories. I had to identify this problem and find a solution which was simply, find the healthy foods on the menu and choose something from there. However, I do indulge on celebration meals which are allowed in the Dukan Diet.
Whatever your stumbling block to a thinner more gorgeous-looking you, you need to know what it is (or they are) so you can deal with them when you start to lose weight. This doesn’t mean cutting out the things you love totally. It does mean that you can’t eat some foods every day. We are overweight because we have overindulged in unhealthy or too much food for too long.
Once we change the way we eat (to lose weight), we need to modify our eating habits so that we stay lean and healthy. It’s a lifestyle adaptation: it doesn’t mean giving up our fave foods forever but it does mean not eating them every day.
3. Rethink exercise
Run, walk, swim, whatever – just get started
You don’t have to go hard or fast, just get going. Exercise is important as you lose weight and helps you to lose fat rather than muscle tone.
Whether you walk, run, swim, cycle, do yoga, gym classes or weights training, you need to exercise every day. Some cardio such as walking, running, swimming mixed with some strength building exercises is a good exercise regimen.
Burn fat faster – exercising before breakfast is particularly good for increasing your metabolism and burning body fat (as you haven’t eaten since the night before).
Another tip is to do weights training before a cardio workout to get maximum bang for your gym buck.
Whatever exercise/s you choose, just make the decision to do it.
4. Get food smart to lose weight
Shopping for food at the supermarket is where we begin to make the changes. A wise person said to eat only foods on the perimeter of a supermarket: this is where the fresh foods are.
Food Switch app – green for each category is very good!
A new free app for iPhones, FoodSwitch, is just the thing to tell you the fat, carb, salt and sugar content of a huge number of supermarket products – or you can simply read the label on the product!
Avoid processed foods, powdered diet drinks and other manufactured products that sell weight loss. Beware of too much fruit; it’s full of sugar. You can get all the vitamins you need from fresh vegetables the better option.
I read somewhere that bought tomato sauce is the worst thing to have if you want to lose weight. It’s full of sugar and salt. I’ve thrown it out.
Stick to healthy, natural foods and, where you can, make your own. There are plenty of foods to choose from and there are literally millions of fast, no fuss recipes to turn your natural foods into exquisite, low-fat cuisine. See some of our recipes on Stuff By Susie’s Health Blog.
5. Plan your weekly menu ahead of time
Planning your menu will help ensure variety of foods
Plan your menu so that you can balance food intake for the week. This includes all eat-out meals when you might break out and have a treat.
If you must, one celebration (treat) meal a week will slow down the results but, let’s face it, you can’t give up everything. Compensate by eating super healthy foods on the day leading up to and/or the day after your celebration meal.
Here’s a good plan for your celebration meal – walk to and from the restaurant (or park a good distance away and walk). Limit alcohol intake on such outings especially during your weight-reduction period.
The example in the image is from a terrific website, Cate’s Nutrition Kitchen.
6. Half portion sizes
Small portions of healthy, low-fat, low-carb foods will help you lose weight faster
If you are following the trends of Western societies, you are eating very large meals for each meal. Simply halving the portions on your plate will do wonders for your waistline.
When eating out, share the main course with your friend/partner or ask for a doggie bag and take home half the meal for a later time.
7. Change your snacking habits
Almonds make a healthy alternative snack between meals
The scouts’ motto is ‘be prepared’ and it’s good advice when it comes to snack foods.
Rather than grabbing the sugar/fat laden ‘health’ bar in the cupboard (which is no longer there because you have thrown it out), have some healthy alternatives on hand.
Have a small container of 10 almonds in your handbag or suitcase. Munch on a carrot or celery sticks with or without cottage cheese. Grab a small tin of tuna. Mix with cottage cheese and finish with a cup of tea (the tea takes time to drink to reduce your desire to grab something else too)
Have some boiled eggs in the fridge. If you are desperate for a snack after work, cucumber slices (rather than biscuits) with a dob of cottage cheese and some smoked salmon is a good alternative to more fatty solutions.
8. Make a commitment to lose weight
Get specific. ‘I will lose weight’ is not good enough. Think of real things that you can do.
Make your commitment specific – no fast foods
It might be ‘I’m not going to eat any fatty fast foods (fish and chips, hamburgers) until I get to my goal weight’.
It might be ‘I’m not having any sugar until I get to my goal weight’ or ‘I’m cutting out bread and cutting out carbs from lunch each day’. Commit to add exercise to your daily routine as well. It will help your body’s metabolism and help your muscles stay firm as you lose fat.
When you set real, achievable goals rather than vague promises, you have more chance of sticking to the plan. Once there, you will need to re-commit to staying at that weight.
One fellow who was very overweight cut out sugar and bread. He looks simply stunning and has lost his sweet tooth.
Image from website, Healthy dieting and eating.
9. Write down the health benefits of losing weight
Knowing the health benefits of losing weight can be a motivating factor
So many health risk factors are reduced when you lose some weight. The risk of diabetes, heart disease and stroke is lower when you lose weight.
A bonus is that you’ll be more mobile, have a greater sense of wellbeing and be able to enjoy an active life with family and friends.
And you’ll look fabulous.
10. Find a weight-loss program that suits you
There are as many weight-loss programs as there are overweight people so choose carefully. Some evidence says that obese people who lose weight put it all back on and more. That is true for many but it’s not true for everyone. You can lose weight and keep it off but only if you change your eating habits after you have lost weight. That’s why I chose the Dukan Diet. It’s not just about getting to a goal weight, it’s an eating regimen that is about weight loss, weight stabilisation and maintenance at goal weight for the rest of one’s life.
Choose a weight-loss program that you can live with
Helpful Links
Dukan Diet Recipes
All about exercise
Cate’s Nutrition Kitchen
Small portions diet
Healthy Dieting and Eating
