3 Tips for Losing Weight
My top 3 tips for losing weight
I've worked for over 10 years in the health industry and have witness and experimented with numerous weight management techniques. This hub focuses on the three things that I've seen worked for many people as a long term, healthy lifestyle solution.
The three top tips for consistent, healthy long term weight loss are as follows.
- Ensure you eat approximately 10% under your Total Daily Energy Expenditure (TDEE). Your TDEE is the number of calories you need to eat in order to maintain your current weight. There are many online calculators that will help you to work out your own TDEE.
- Exercise regularly. This means you can eat more as it raises your TDEE.
- Strength train. Building lean muscle mass means you will increase your TDEE. In the short term, it may appear that you look heavier and put on weight but the long term is what we are focusing on here and lean muscle mass will also help to reduce your fat stores.
These extra tips will help you to achieve your goals but the above tips are key to your success. The following could also be considered extra detail to the Top 3.
- Eat protein - this will help to increase your lean body mass. Additionally, protein keeps you fuller for longer.
- Don't be afraid of dietary fat - eating full fat products, whilst containing more calories, will help you to feel full for longer.
- Reduce your carb intake in preference for protein and vegetables. Carbs can be useful but they tend to be calorie dense. I tend to eat carbohydrates before training to give me energy to lift.
- Try not to undereat. If you eat dramatically under your TDEE, you will experience some of the following: fatigue, colds, missed periods, hair loss, weight loss stalling. Resist all temptation to lose weight as quickly as possible. You've tried this before so remember that fast weight loss doesn't work. If it did, you wouldn't be reading this hub.
- Pick activities that are enjoyable eg sports you've always fancied doing. There is nothing worse than doing a fat burning exercise that you hate (well, ok, having your arm removed without anaesthetic is probably worse). My long term solution to maintaining a healthy, active life is to pursue an activity that you enjoy. Fancy playing tennis? Then join a club. Or find a group that welcomes beginners. Personally, I'm rubbish at sports but I still enjoy participating and there's no reason why you can't either. You may hate 15 minutes on the treadmill, but I'll still be running round a tennis court 2 hours later because I love tennis.
- Think long term rather than quick fixes. Remember you've already tried the fad diets and quick fixes. Now it's time to think long term, and long term always means slow.
- Expect to gain weight from time to time. Just like your bank balance, things don't move in a straight line. Expect days when you gain weight for no reason. It's perfectly natural. Look at the long term trend and don't get upset when you do gain a few pounds over a couple of days.
- Don't be afraid of feeling hungry. Providing you've eaten your target calories, hunger is just a feeling you can get used to. Try drinking more water or herbal teas (this tip may help but many find it doesn't). Distract yourself by doing something interesting as many eat when they're bored.
- Treat yourself to a cheat meal. A cheat meal means you can eat things you've probably been cutting down on. It is not a chance to binge eat.
- Find you're binge eating? This is a sign of something deeper. I would highly recommend seeking the help of a suitably qualified therapist.
With these tips, you should find that you achieve your weight loss goals. It is a slow process if you have a lot to lose but if you remain disciplined and have faith in the process and yourself then you can achieve your dreams.