10 Tips for weight loss

We have recently taken a look at some exercises so today we will look at 10 tips for weight loss.  Combine these with your exercises to achieve your aims.

1. Maintain a food diary - this will give you a better idea of what, and when, you eat. Note down portion sizes of food consumed. You will also notice snack foods that are calorie dense such as crisps, cake and chocolate. You can gradually reduce the portion sizes and make healthy substitutions.
2. Start the day with a healthy filling breakfast - it will kick start your metabolism and give your body the fuel it needs to support daily activities.
3. Spread your meals throughout the day - this helps to avoid blood sugar highs and lows and the resulting insulin surges. In addition, after eating a meal your body raises its metabolic rate by about 10% for the next couple of hours thereby providing calorie burning potential. Aim to fit 2-3 healthy snacks between the 3 major meals of the day.
4. Reduce your intake of saturated fat. Fat is needed for fat soluble vitamins A, D and E. A high intake of saturated fat is associated with high cholesterol and Chronic Heart Disease (CHD). Try to have a healthy balance of mono and polyunsaturated fats. Daily intake of fat should ideally account for no more than 30% of calories consumed.
5. Cut down on alcohol - your evening out could account for a large chunk of the calories your body needs on a daily basis. A pint of draught Guinness has 210 calories, the average draught bitter has 182 calories, a shot of vodka has 72 calories. A 500ml bottle of lager has 145 calories and a 175ml glass of white wine has 133 calories.
6. Build activity into the working day - take the stairs instead of the lift, take a walk at lunchtime. Any extra activity will help to raise your metabolic rate and burn off calories. Aim to make the little extra a good habit.
7. Make enjoyable activities such as walking, cycling, swimming, gardening etc, part of everyday life. This way you will be burning off calories without giving it a conscious thought. Try to encompass weight bearing exercise into your schedule - 3 times a week is a good start. If you don't want to go to a gym then carry out simple exercises at home using tinned food or bottles of water.
8. Set realistic goals - a goal is like a destination, it will give you something to aim for. Have short, medium and long term goals, say 3, 6 and 9 months. Your goals should be stretching but achievable. Give yourself a little reward - not food related - when you reach your goal. You should never aim to lose more than 10% of your starting weight - once you have reached this, evaluate you goals and set a new target, again no more than 10%. Aim for a weight loss of about 1lb a week, that's almost 2 stone in 6 months!
9. Engage support of family and friends - let them know the journey you have commenced. Let them inspire and encourage you as you move toward your goals - a healthier, fitter, slimmer you. They may even want to join you.
10. Do not go food shopping when you are hungry as you are likely to pick convenience food that will satisfy your hunger. You should, if possible, plan what you need in advance and stick to this when you shop. Take a little time to look at food information labels, especially for fat and saturated fat.

If you can maintain the majority of these tips then you should see and feel success. Small incremental weigh loss is the way to go as you have a greater chance of maintaining your new lower weight. 

One more notch

This builds upon the first 2 levels and is therefore more challenging. Basic technique remains the same as does the speed of the exercises. You will be using different hand positions for press ups so safety and comfort will be paramount. If hand positions prove uncomfortable then change them and look to regain over a period of time.

Set 1.

• Assume standard press up position but widen legs to form a solid base
• Bring hands under chest and form a diamond shape with fingers and thumbs touching
• Slowly lower your chest towards the floor with the aim of touching your chest bone on your hands
• Push through both hands to return to start position
• Repeat 10 times
• This press up will mainly work your triceps

For your abdominals, you will use an exercise from Pilates - the Plank

• Lay face down on the floor
• Come up onto your forearms whilst keeping your upper arms directly under your shoulders
• Support your weight via your forearms and toes
• Engage your TVA and hold this position for 10 seconds
• The aim is to build up to 10 plank holds for 10 seconds each

Set 2.

• Assume standard press up position
• Place your hands shoulder width apart slightly in front of your shoulders - towards your head
• Slowly lower yourself to the floor
• Push through both hands to start position
• Repeat 10 times
• This press up places more emphasis on the shoulders
• To increase the difficulty, move hands further forward away from your head

Now for the abs - abdominal hollowing

• Kneel on the floor in an all fours postion
• Allow your abdominals to relax and sag downwards to the floor
• Now pull your navel toward your spine
• Hold this position for 5 seconds - then relax
• Breathe normally throughout the exercise - do not take a deep breath when trying to hollow your abdominals
• Do not arch your spine or tilt your pelvis
• The aim is to build up to 10 abdominal hollows for 5 seconds each

Set 3.

• Assume standard press up position but keep slightly apart
• Place your hands shoulder width apart slightly behind your shoulders - towards your waist
• Slowly lower yourself towards the floor
• Push through both hands to return to start position
• Repeat 10 times
• This press up places more emphasis on your biceps
• To increase the difficulty, move hands further towards your waist

Now another abdominal exercise from Pilates - Side Plank with rotation

• Lay on your right side and extend your right arm to bring your body off the floor
• Your right hand will be directly under your right shoulder
• Your weight should be supported by your right hand and the outside of your right foot
• Raise your left arm directly above your left shoulder
• From here, slowly rotate your body toward the floor - whilst bending your left arm - and aim to bring your left arm under the right side of your body
• Rotate back toward start position
• The aim is to carry out 6 repetitions on each side so now repeat on the left

You should rest for 1 minute between each set. Gradually build up to 16 press ups and 16 abdominal exercises. Back exercises should be carried out as normal.

Throughout any exercise it is important to mainatin correct form to gain maximum benefit and avoid injury.

You now have a selection of exercises to mix and match - from level 1 to 3. You can vary the speed of exercise, especially press ups/ triceps dips, to challenge your muscles. You could run through sets 1 to 3 without a rest to create a circuit - you can then build up circuits as you progress.

Enjoy!