To be successful on any weight-loss campaign we need to understand that we have to cut down on the calories we eat and we need to step up the number of calories we spend. We can have very good intentions of eating more healthily and doing more exercise but when reality takes over, often we make some effort but not enough to give us the quick weight loss we need to spur us on to our ultimate goal.
So here are my top tips to keep you on track to quick results.
- To lose weight you need to stick to a reduced calorie diet and the easiest way to do that is to eat low fat foods which should contain significantly fewer calories that their high-fat equivalent. Check out the food labels and buy foods with 5% fat or less, and check out the calories per portion that you are going to eat. Cut right back on alcohol as alcohol just causes you to gain weight.
- Next, reduce your portion size. This is, in my opinion, the biggest reason why so many people are overweight. We are just getting used to eating too much. Find yourself a smaller plate and cereal bowl and cut back your portions. If you have a set of my Portion Pots, use them. (find them on our website www.rosemaryconley.com)
- Stop snacking between meals. That’s a tough one if you’re used to munching your way through a packet of crisps and a Mars bar every day but if you are serious about getting back into shape, then you do need to cut back on the high fat treats that do nothing for you except make you fat. If you feel really hungry mid-morning or mid-afternoon, have a small piece of fruit – just one!
- Exercise burns extra calories and any activity that uses your heart and lungs – in other words makes you out of breath – also burns fat. We need to do 20-30 minutes of aerobic exercise 3 – 5 times a week to be healthy, but while we are trying to lose weight, our exercise time is crucial. It will speed up your progress significantly. Also do some toning exercises which will strengthen your muscles and give you a better shape. (Try our diet and fitness classes as the exercises we teach in them will burn fat and tone you up- find out where your local Rosemary Conley Diet & Fitness classes are held here).
- Last, but by no means least, write down everything you eat and drink, every day. By doing so research has proven that you double your rate of progress. It just makes you more accountable than eating something and thinking ‘just one won’t hurt’ – but unfortunately, every little extra adds up.
Remember, we don’t become overweight overnight so be patient but when you do reach your goal, you will feel like a new person and every bit of effort will have been worth it.
Have a good day!
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