Top tips for losing weight AND keeping it off

Wanting to shed those unwanted extra kilos might tempt you to try the latest fad diet. Don’t. Here are some tried and tested tips to help you lose weight sensibly.

  1. Don't skip breakfast

    Breakfast really is the most important meal of the day! Not only does it refuel your body, it can serve as an important tool to assist you with your weight loss. There is evidence to suggest that eating a high protein breakfast can help prevent weight gain by influencing the hormones that control appetite and can help curb food cravings. 

  2. Identify triggers and culprits

    As with any good strategy it’s important to avoid self-sabotage by identifying your areas of weakness. Try to pinpoint situations where you make poor food choices and implement a solution for success. Planning ahead also really helps. 

  3. Fill up on vegetables and fruits

    Vegetables and fruits are high in nutrients, water and fibre and can help you lose weight by curbing hunger while keeping your kilojoule intake in check. Aim to fill at least half your plate with vegetables at every meal. Snack on fresh fruits instead of fatty snacks like biscuits and chips.

  4. Don't drink your kilojoules!

    Satisfy your thirst with kilojoule free drinks like water or herbal teas. If you do drink tea and coffee be aware of how much milk and sugar you use as it can easily add up. 

    Alcohol is packed with kilojoules, a glass of white wine has as many kilojoules as two and a half slices of bread. And remember, soft drinks and fruit juices are also packed with sugar and kilojoules. 

  5. Keep a food diary

    Keeping a record of what, when and why you eat will help you eat smarter. People that track their kilojoule intake tend to lose weight more than those that don’t. Remember to record the size of your portions!

  6. Get moving

    While controlling what you eat has a greater effect on your weight loss than exercise, combining kilojoule counting with exercise will lead to better results. 

  7. Get enough sleep

    Research shows that not getting enough sleep can change the hormones in our bodies that regulate hunger, which can lead to an increased appetite. 

  8. Set realistic goals

    Setting realistic time based goals can go a long way to ensuring your weight loss success. As tempting as it might be to get to your goal quickly, rapid weight loss using the latest fad diet trends is rarely sustainable. Aim to lose half a kilogram a week.

    Remember that small strategies, implemented over a long period of time are the best for sustainable weight loss. Good luck!