Weight loss is a question of balance
I’m sure many of you have tried to lose weight but found it difficult and frustrating. You are not alone. Most people who desperately want to lose weight have never been successful in long term weight loss for one reason – diets don’t work.
Successful weight loss has to be a combination of healthy eating and exercise. Many people say they don’t have time to exercise or pay attention to their diet, yet they seem to have time to be ill a lot of the time. People who lead busy, full lives should surely focus on the fact that we do not have time to be unfit and unhealthy. There are many reasons to start exercise – increased strength and flexibility, more stamina, lower blood pressure, reduced stress levels, lower cholesterol, improved health, better quality sleep and weight loss.
When starting an exercise plan it can be difficult to know exactly where to start. If you are a beginner it’s best to start with two workouts per week of around 20 minutes, until you feel ready to build up to 30 minutes. You will be surprised at the results a few regular sessions will have on your energy levels and overall well being.
A healthy diet is essential to any fitness plan. Concentrate on changing your diet gradually rather than making sudden dramatic changes that may result in you feeling ‘deprived’ of food. Eat plenty of fruit, veg, lean meats and fish. Steam or bake food rather than frying. Avoid fried foods, fatty meats, caffeine and alcohol. There is no need to buy any special clothing or equipment. Always dress in what you feel comfortable in. When you first join a club such as ARK Health Club, it will firstly assess your current lifestyle and how it can fit an exercise programme around your personal needs. The hardest part about joining the club is simply making the first move to get started. Subtle changes in diet can not only prove fun, but can actually lift your standard of cuisine to a whole new and adventurous level. In place of heavy curries, for example, why not try more Greek or eastern Mediterranean food which is often fresh, filling, protein filled but with far less fat content?
As a golden rule, fresh food is nearly always preferable, tastier and healthier than ready-made meals. In addition you do not have to cut alcohol out altogether. A glass of wine with a meal, white or red, is obviously preferable to a beer. Drink plenty of water as well, and try to enjoy low fat meals such as fish and salad, low fat cheese or Italian dishes such as risotto. If eating pasta, chose tomato-based sauces, perhaps sprinkled with parmesan rather than cheese or cream-based sauce.
TIPS
1. Don’t cut out all the food you enjoy. If you restrict yourself to fruit, veg and water you will give up very quickly. Simply alter your diet to make it healthier.
2. Keep a food diary and a list of when you exercise – write down not only what you eat, but where, when and what you were feeling at the time. This will help you understand what triggers your appetite and also makes you realise exactly what you are eating on a daily basis.
3. Target to lose no more than 2lb a week. If you lose faster your body will go into starvation mode and not allow calories to be released for burning.
4. Exercise is the key. Set yourself realistic goals and ease yourself in gently by aiming to do 20 minutes worth of exercise 2/3 times a week. This is realistic and won’t feel hard work. Add an extra five minutes on each week.
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