Christmas Challenge Weight Loss Tips: Week 5
Hopefully you are already feeling more confident about
slipping into your little black dress this festive season. But
what should you do if the dieting blues have started to kick in?
This week, I've put together some top tips to help keep you
motivated and on track.
1. Reassess your reasons for wanting to lose
weight
If your motivation is flagging then it's a good idea to
remind yourself why you wanted to lose weight in the first
place. Was it to look amazing at this year's Christmas party?
Was it to improve your health and fitness? Was it simply to have
more energy to play with your children? Then ask yourself what
you'll gain by shaping up. Most people who lose weight say they
feel happier, healthier and have more confidence. It's something
scientists have discovered, too.
A study in the American Journal of Clinical Nutrition found
that 95 percent of people who lost weight felt their general
quality of life had improved. Meanwhile, 92 percent said they
had more energy, 91 percent a better mood and more confidence
and 86 percent better health - not to mention the benefits of
better relationships and improved performance at work!
2. Look forwards rather than backwards
When things get tough, it's easy to dwell on previous dieting
experiences - and even easier to find examples of times when
you've felt like this in the past, given up and ended piling on
all those lost pounds in a matter of weeks. This doesn't mean
it's guaranteed to happen this time, too. Thinking negatively
will almost certainly result in you giving up. Instead, the key
to losing weight is to put past dieting failures behind you and
instead focus on the success that lies ahead.
3. Don't waste time on negative thoughts
Remember how I told you in week one to add up all the hours
you'd wasted worrying about your weight and then to compare that
with the number of hours you'd spent feeling great about your
size, shape and diet! Well, hasn't it felt fantastic in the last
month to think so positively? Then think about the effect it's
had on you and those around you. Chances are you laugh more, are
more outgoing and have generally started to feel better about
life. And because you feel happier, other people have probably
picked up on this and can't wait to be around you. Do you really
want to lose that feeling?
4. Visualise the new slim you
When things get tough, spend some time visualising your new
life as a slimmer, fitter and healthier you. Find somewhere
quiet where you won't be disturbed, sit in a comfortable chair
and close your eyes. In your mind's eye see yourself as the
slimmer you. How does it feel? How much more confident are you?
How do you look? What are you wearing? What are you doing in
your new life? What ambitions do you have? What changes have you
made? Hold onto this image of the new you and take time to
revisit it whenever you're in need of a motivation boost.
5. Break the routine
Quite often, our motivation starts to flag when we get bored
with our diet, so think about what you've been eating and
drinking over the past month. Have you been eating the same
foods, day in and day out? Have mealtimes become uninteresting?
If so, it's time to start experimenting with different
ingredients and recipes. For example, if you've been sticking to
a salad of lettuce, tomatoes and cucumber why not make one using
red cabbage, grated carrot and sliced red onion instead? Or try
swapping your usual bowl of branflakes for a bowl of porridge.
Even doing something as simple as adding a handful of fresh
herbs to a pasta dish can stimulate your tastebuds. There are
plenty of ways to find new recipes, too. Pick up some of the
free recipe cards in your local supermarket, check out recipes
on the back of food packets or simply surf the Internet. The
same goes for exercise, too. If you're bored with your exercise
plan, you'll be less likely to stick to it, so find some new
activities that you can easily build into your lifestyle.
6. Treat yourself
If you've been really strict about your diet and cut out all
your favourite foods, chances are you're feeling deprived - and
it's no wonder you're feeling demotivated. If this sounds
familiar, it might be time to start including a few of your
favourite treats, whether it's a small packet of crisps, glass
of wine or couple of biscuits. Simply remember to include them
in your daily calorie allowance.
7. Forget about 'good' and 'bad' foods
Stop thinking about all the foods you should be eating less
of and instead focus on all the foods you're eating more of.
Picture them in a positive light, too, by thinking of words to
describe them that makes them sound delicious, for example, a
juicy, crunchy apple, a mouth-watering bowl of strawberries or a
satisfying, filling slice of wholegrain bread.
8. Celebrate your success
Each time you lose a couple of pounds, treat yourself to
something you really fancy - and no, I don't mean a doughnut,
packet of crisps or Chinese takeaway! Whether it's a new CD, a
manicure, a long soak in the bath or an hour on the sofa with
your favourite magazine, being kind to yourself will guarantee
long-lasting success.
9. Don't beat yourself up
Don't punish yourself if you have a bad day. Lapses in your
diet and exercise plan don't mean failure - they're a normal
part of life and one you need to learn to accommodate. Simply
get back on track the next day.
10. Beat the dieting blues
Remember that everyone has the odd down day when losing
weight seems like hard work. The easiest way to beat these
dieting doldrums is to stop thinking about food and focus your
attention elsewhere. Maybe ring a friend and have a giggle or
pamper yourself. Going for a walk or cycle may also help as
exercise releases endorphins, the body's own happy chemicals
that give you a natural high.
11. Remind yourself of how well you've done
One of the best ways to keep on track is to look at old
pictures of yourself when you were bigger and reflect on the
differences in your appearance now. Doesn't it feel great to
have more prominent cheekbones, slimmer arms or a trimmer waist?
Or try on old items of clothing that used to be tight. There's
no better feeling than trying on a pair of trousers that were
previously tight but are now too big for you! And if you're
still not convinced, remember this fact: research proves that
you only have to lose 1kg of fat in order to lose 1cm from your
waist! |
