11 May Losing Weight Safely – The steps you need to follow
It’s a fact that Australians are on the larger side, one survey showed that 2 out of 3 Australians are either overweight or obese. Another fact is that we can all struggle to shed the kilos, and most of the time this is because the weight loss journey is doomed before it even began.
Here are our practical tips to get you on the right path.
Get your Mindset Right
Before you even begin, it’s important to understand why you want to lose weight. Write down your ‘why’ and keep it visible – perhaps it’s to take up a sport again? Or to play with the grandkids more? Or more specifically, to help a health condition you currently live with.
If you dig deeper into your own mindset on the why, you are more likely to succeed.
Make a Plan
They say a goal without a plan is just a wish, and they aren’t wrong.
Once you have your ‘why’, it’s now time to look at the how. Set your smart goals (read about this in our blog on goals) and continuously monitor of how you are tracking against these goals. The right plan and goals will keep you accountable and help your motivation levels.
The 80/20 Rule
You may hear of the 80/20 rule, or 80% nutrition and 20% exercise rule, when it comes to losing weight. Now, we are not the experts on nutrition (you should talk to an Accredited Practising Dietitian for meal plans), but unfortunately how you fuel yourself does affect your weight loss.
If you eat badly, you won’t lose weight – simple as that. No point in running 5km a day when you put burgers and chips into your body after. Analyse what you eat, when you eat and modify this to suit your needs.
Any Exercise is Good Exercise
It’s important to understand that moving is just plain good. There may be days when you fall off the wagon, and your body is telling you it’s sore and wants a rest. That is fine, change your plan but try and restrict your sedentary periods.
If you don’t want to go to the gym or for a jog, take the dog for a longer walk or take the stairs instead of the elevator. Keep your body moving and it will thank you in the long run.
Reward Yourself Properly
Everyone loves a reward or a treat and it’s a proven way to keep us focussed. However, it’s essential to treat yourself properly and in a way that suits your goal.
Instead of pencilling in a calorie laden meal or a few glasses of wine, look at something that supports you. Perhaps a new outfit or a trip to the movies is a better option?
Whatever your why is, we’re here to help you on your weight loss journey. If you have any concerns or are struggling to start, contact us at Medicine in Motion as we are the experts of exercise.