How to get the best from your weight loss programme

Simple changes can make all the difference

If you need to lose weight, the odds are that you are not alone, with one recent study revealing that no fewer than three out of every five Irish adults could do with shedding a few stone.

Ireland’s bulging national waistline was highlighted by the National Adult Nutrition Survey, which recorded that 37 per cent of Irish adults are overweight, while a further 24 per cent are obese. A separate study by the Irish Universities Nutrition Alliance (IUNA ) found that obesity soared among adults from 1990 to 2010, climbing from 13 per cent to 21 per cent among women and rocketing from 8 per cent to 26 per cet for men.

No wonder that so many of us are resolving to embark on a weight loss diet. But with so many to choose from, which one is right for you? Faced with a vast array of weight loss products and services, it’s all too easy to feel overwhelmed.

Don’t be. Health experts agree that the best and safest way to a successful weight loss programme is to make simple but effective changes that can easily be implemented on an ongoing basis. Remember - permanent results require permanent changes

Five ways to help lose and keep off weight

Slow down

Make a conscious effort to eat more slowly as part of your weight loss diet. It takes time for the brain to register that the stomach is full, so eating more slowly will give it time to realise you’re satisfied.

Avoid sugary drinks

For healthy weight loss, cut calories by leaving sugar, cream and full fat milk out of your cuppa. Avoid calorie laden fruit juice drinks and opt for sugar-free varieties. Alcohol is high in calories so best avoided, but for an occasional tipple, try a dry white wine or a spirit mixed with a diet mixer or a slimline tonic. A cold drink helps to burn some additional calories, as your body must reheat it to body temperature.

Be more active

Find a form of exercise you enjoy – that way you are more likely to stick to it. Whether it’s going to the gym, competitive sports or simply walking the dog, there’s sure to be one that suits you. Try incorporating more activity into your daily routine, such as walking or cycling to work or taking the stairs instead of a lift.

Find out why you overeat

If you eat out of boredom, develop a new hobby or interest to take your mind off food. If emotional eating is your answer to low self-esteem or lack of confidence, find a way of dealing with these issues that does not involve food.

No excuses

Take responsibility for your weight. Regularly remind yourself that the laws of physics state that in order to shed those pounds you must burn more calories than you consume. Conversely, it’s impossible to gain weight unless you eat more calories than you need.

For more information please contact their Motivation Weight Management  clinics in  Castlebar, Westport and Sligo at (094 ) 9060540 or see www.motivation.ie

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