CHS Blog


Posted on 11th , May 2012

1. Exercise
Consistent and regular exercise is essential for sustained weight loss. Exercise burns calories and builds up muscle mass, which in turn increases metabolism and burns even more calories! Keep your routine varied so you don't get bored. A combination of cardio exercise with resistance training using weights is an ideal mix.  Try to train for at least 30 minutes a day, 3-4 times a week and keep at it even if you don't see results immediately!

2. Drink plenty of water
Sometimes people mistake being thirsty for being hungry, they eat more when all they needed was a drink. Water is about the healthiest thing you can put into your body but if you really don't like it put a squirt of fruit juice to give it some flavour. Drinking water helps to reduces fluid retention and to get rid of toxins that are in the body.  As well as suppressing hunger to helps you eat less it also actively reduces fat and increases metabolism. 

3. Eat smaller meals throughout the day
If you eat 4-6 smaller meals a day, instead of 3 large meals, it can help you to lose weight. By doing this the body is not forced to process a larger number of calories in one go which slows down the metabolism making it ineffective. By eating a series of smaller meals the body has less to process in one go and is able to burn off what it has consumed quicker and more efficiently.

4. Keep a food diary
By writing down everything that you eat it is a lot harder to dismiss treats and snacks that you have eaten. You are forced to be honest and not forget the fact that you slipped up and ate a pack of biscuits. You think twice before eating as you know you have to write it down and record it! It also makes it easier to analyse what you have eaten each day and how many calories it adds up to and see where improvements can be made. You can also write down your feelings and emotions at the time of eating to see any patterns in your behaviour e.g. if you eat when you feel stressed start thinking of other ways to let your stress out.  

5. Eat less high fat foods
Junk food and high sugar, high fat foods such as crisps, biscuits and chocolate are not good for you. Try and eat healthier foods such as fresh fruit and vegetables. Not all calories are the same; some are a lot harder to get rid of. High fibre food makes you feel full for longer. As well as helping you lose weight eating healthier, nutritious food helps you in so many other ways such as giving your body the vitamins and minerals that it needs.

6. Eat smaller portions
Eat less without feeling like you are missing out by using a smaller plate. This tricks your mind because visually it seems like you are eating a plate full. If, on the other hand, you had a large plate with less food on it you will be thinking that you haven't eaten enough.  In the same way if you have less food try eating it with a small spoon instead of a large spoon so the food will last longer.

7. Enjoy nice things, but in moderation
If you cut out nice things altogether then it's going to be a lot harder to stick to a diet. By having the things that you like from time to time, in moderation, then you are more likely to stick to it. You won't feel like you are missing out on things and you won't feel like you are on a diet.

8. Try to eat at home rather than dining out
It is very difficult to keep track of what exactly you are eating and how many calories are in it when you eat in a restaurant. You do not cook the food yourself so have no idea what additional unhealthy ingredients are added to make it taste so delicious. Items like butter, cream and oil are added to dishes to improve taste. When you cook the same dish as home you are more likely to substitute these high calorie ingredients for more healthy alternatives.

9. Never eat late at night
Put a limit on the time that you eat your last meal. Try not to eat after 7pm to give your body time to completely process and digest the last meal before you go to sleep. The earlier you stop eating, the longer your body has to digest the day's food and then start to eat your body fat during sleep.

10. Build changes into your lifestyle
To make the weight loss sustained and long lasting, rather than being a short term change, it is important to slowly build the changes into your life gradually so you end up maintaining a healthy lifestyle without even trying.  Small changes add up. Try introducing a new healthy change every month. Give your body time to get used to the changes.

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