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Saturday, 17 January 2015

Maintaining a healthy weight

In our day and age, our busy lifestyles get in the way of allowing us to do the important things, which in turn have a big impact on our health. Such as maintaining a healthy weight. Majority of us are unable to maintain a healthy weight as there are so many temptations out there which are easier to pick up, buy and eat, without second guessing what were actually eating. Hence why I am now going to arm you with a few tips and pointers which you can incorporate into your lifestyle:

Firstly, Personal calorie counting,  in my opinion is not a realistic thing to be doing every day. Most of us do not have the time to write down the calories of each item we're buying or eating when we're out getting a snack. Furthermore I suggest keeping this tip in mind - eat like a king/queen in the morning ( get your quality food for breakfast) such as your fruits, oats, bread, nuts ect in your system. Then in the afternoon eat like a prince/princess smaller portions but regularly. Best thing to do is portion out meals a night before so you're ready for the day - easiest way to do that I suggest would be using a food chart so you know how much of what food group you should include in your portions. Lastly eat like a peasant at night, this is so you're not having a takeaway at night because you have not eaten properly during the day. Stick to lighter foods, not the heavy carbohydrates as they will take longer to digest, making you bloated and sloppy. 

Secondly, keeping hydrated will help you to feel full and alive. It will stop you from picking up unhealthy snacks you do not need as you might just be dehydrated not hungry. Aim to have at least 2 litres a day, keep a bottle in your bag, car, fridge which you aim to finish at a certain time of the day. For example my first litre I would aim to have finished by 1 in the afternoon, then refill and so on. This will help you to set goals and achive them as well as knowing you have kept hydrated and can keep track.

Moreover , stress is a big factor in gaining and losing weight. However there are many ways in controlling stress which can help different people in different ways. Such as taking a deep tissue massage may help one person  and they may find it relaxing and to another it may feel like a pain in the back gettin worse. Hence why try your best to find what works for you, I do recommend stop worrying about how many numbers you see on the weighing scale. I suggest looking at it once or twice a week, if you see your weight increasing or decreasing do not panic as this is normal, but do keep in mind what you have changed in your lifestyle and diet which could cause the changes, such as being ill can cause you to lose weight. However if you see a drastic change yet again do not worry, seek a medical professional who could put you at ease rather than getting more stressed about it. Keeping in mind that if you see your weight fluctuating there is always something you can do to improve it, by keeping the steps I have mentioned in mind.

Keeping things interesting and most importantly fun. If you are a picky eater and do not like trying new things. Say to yourself what do you have to lose? Try it , you might like it as long as it will benefit you not harm you. Such as many people do not like sprouts, however made the right way they're delicious. Trying new foods can also help you to learn new recipes and look forward to meal times. Thinking that healthy food is tasteless is a misconception as there is so much you can do with it. This also helps you to make healthy eating a lifestyle not a chore which you can have fun doing. As there is so many different benefits from trying different health foods.

Treating yourself, this is important in any diet plan in my opinion, keeping away from those high calorie cakes and treats will not stop you eating them as you will build this craving monster inside which will eventually explode with you giving up and jeopardizing  your healthy diet. Hence why I say avoid saying to yourself ''I will keep away from them'' unless for a medical reason you must. Otherwise every weekend treat yourself, do not go crazy, but indulge alittle, so you have something to look forward to, aswell as having the best of both worlds.

Lastly once you have reached your desire weight, if you have problems maintaining and need help do not be afraid to ask for support. We all need it sometimes and it is nothing to be embarrassed about.

Disclaimer- I am not a dietitian, I am only offering my opinion and advice on what I have learnt as a personal trainer, and if you need medical help and have a medical history regarding weight management then do seek medical help.
Enjoy your day!