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5 steps to sustainable weight loss

5 steps to sustainable weight loss

5 steps to sustainable weight loss

5 steps to sustainable weight loss

Thinking about losing weight? You’re not alone. Senior Dietitian Victoria Taylor offers five ways to make your weight loss efforts a success.

  1. 'Why am I overweight?'

Despite what you might read, the problem of obesity isn’t caused by any single food and it’s not just a question of ‘a lack of willpower’. Many factors influence what we eat. Our environment and lifestyles have changed in recent decades – this means healthy choices are not always the easiest to make, and we eat out more and have more ready-made meals. This usually means larger portion sizes and more fat, sugar and salt compared with home-cooked meals.

  1. Set yourself a weight loss target

Losing weight can feel really difficult. To start with, work out how much weight you want to lose. With more people becoming overweight, how we view a ‘healthy weight’ can become skewed.

Your body mass index (BMI) is a measurement of your weight in relation to your height. If you know these measurements, you can use a free online tool to find out your BMI and the weight you should be aiming for. You can use our BMI calculator.

  1. Make changes that work for your lifestyle

At this time of year we are particularly inundated with diets, tools and foods that claim they will help us lose weight. The main principle of losing weight is that the energy you take in (calories) needs to be less than the energy you use.

Beyond that, which diet works will vary from person to person – one of the biggest factors is finding something you can stick to. The important thing is to find the path that is right for you.

Many people find it helpful not to think about a ‘diet’, but rather an approach you can sustain over the long term, that fits with your lifestyle. Some people find reducing fat or carbohydrates works, some count calories, while others lower their calorie intake on certain days. It’s important your plan is not so restrictive that it cuts out whole food groups, so you skip essential nutrients.

  1. Eat a balanced diet

Reduced-calorie, low-calorie or light versions of your favourite foods may be helpful, but don’t assume this means that they are also low in salt and sugar. So check food labels and try to make healthy choices, not just lower-calorie ones.

You don’t need to cut out all foods that are higher in calories – some of them come with healthy nutrients, for example oily fish, unsalted nuts and avocado. But you might want to eat them less often, or limit your portion size.

  1. Don't give up if your progress is slow

An ‘ideal’ weight can take a while to achieve and may seem unattainable at times. Don’t feel disheartened if your weight loss is slow or you hit a plateau. Maintaining even a small weight loss is beneficial for your health in the long term and something to be proud of. So keep it up!

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Tag: Lose weight, reduce fat, reduce cellulite, Chiang Mai