Dieting alone is never usually enough to help with weight loss. Hormone balance, lifestyle and your attitude all can make a real difference.
Here are a few tips that can help.
Plan for the long term
When you have a lot of weight to lose, it means playing the long game. Quick fixes may help you lose a few pounds for a special occasion but for long term loss you need a different strategy.
There is no denying it can be a challenge but get all the help you can to support you in finding a healthy diet and lifestyle that encourage weight loss.
There are plenty of experts and people who have done it themselves to offer you their ideas to cut calories, fight the “hangry,” make exercise easier, stay on track, and more.
Start the day right
People who eat more in the morning and less at night tend to lose more weight.
Some studies suggest that starting your day with a high-protein meal — especially warm, solid food — helps you feel fuller and less hungry later.
Aim for 350-400 calories with at least 25 grams of protein and don’t even think about skipping breakfast as you will most likely feel more inclined to snack.
Keep a record
That always used to involve a food diary, but a quicker way to stay on track is to take a picture every time you eat or drink something.
If you have a smartphone that is the simplest way and at the end of each day just look at your pictures and see where you might have slipped.
If it looks like a lot then that’s a good reminder that tomorrow is another day and you will do better.
Use an App
Another way to keep track is get an app for your phone that will help you track of not just what you eat but the calories as well.
When overweight you don’t always see your portion size accurately so your ‘small’ slice of quiche for example may be bigger than you think.
A daily check in like this again just reminds you of where you could make changes to help with weight loss.
Replace one meal
If you struggle to get your food intake low enough then look for a healthy way to replace one meal a day with a protein shake.
This has helped many women, but look for ones that have good, natural ingredients and avoid the very low calorie plans as they don’t help long-term weight loss.
In fact the reverse is true, extreme diets shed weight quickly but your body looks for ways to immediately put it back on and you soon find yourself gaining weight again.
Make it easier to eat healthily
Obviously when on a diet you get rid of those temptations that are your weakness, whether that is chocolate or crisps.
But if you go a step further and make sure your healthy food is together in the fridge or cupboard and so it is the first thing you see and reach for then you are more likely to go for that rather than a less healthy option.
Don’t leave your meals to chance but have everything you need to hand to make healthy meals. Nothing in the cupboard can mean you retort to take away food, and there is not much of it that is low calorie.
Get support, not criticism
Many women find being in a support group of like minded dieters an be very helpful, or being in one online if your timetable doesn’t allow for a regular weekly commitment.
Any kind of support whether from a group, a friend or a partner, can help you lose more weight than going it alone. You’ll gain perspective, encouragement, tips and even a little healthy competition if that works for you.
What you don ‘t need is criticism either from others, or more particularly yourself. If you slip – and most of us do – then we tend to want to beat ourselves up about it, and certainly don’t easily forgive those mistakes.
One regular occurrence when dieting is that the scale won’t move, no matter what you do, but do not leap into feeling like a failure.
Instead, give yourself credit for not adding pound, and the alone is a triumph. Only if you don’t se any huge over a few months, then that is the time to reavaluate your diet and exercise plan.
One simple trick is to pretend it is not you who has slipped but a friend and how would you treat them in that case? It is very unlikely you would be as harsh and critical with them as you are being with yourself so that yourself as well as you would some one else.
Find your fun
Exercise is not my favourite word, but something I consider fun that helps me move is in a different category altogether. There is no doubt that regular movement or exercise speeds up your metabolism and helps with weight loss but you don’t have to be a gym bunny to make that happen.
What do you like? Walking, swimming, gardening, dancing all help you stay fitter and lose weight so choose the one you most enjoy and repeat, like a regular prescription.