Plan Your Weight Loss

OK, so you know what you want to achieve, but you need to plan what to do:

• What information do you need?
• Whose help do you need?
• What equipment do you need?

Work it out and go get it.

Social Events And Dieting

The Duke University Medical Center says:

“Eat something before going to an event with alcohol. The effects of alcohol are felt much more quickly on an empty stomach and can lead to overeating and over-drinking. Also try to drink one glass of water before each glass of an alcoholic beverage.”

Alcohol & Calories

Amongst adults who drink, alcohol accounts on average for nearly 10% of their calorie intake, but a survey by Alcohol Concern of 1,000 drinkers in Wales found that of those who said they usually kept track of the number of calories they consumed, 43% did not include calories from alcohol as part of this.  You're only fooling yourself if you do this. A large glass of wine or a pint of beer or a pint of lager has around 185 calories.

Are You Deceiving Yourself?

The UK NHS says that 8 out of 10 people think they exercise enough, but in reality only 3 out of 10 actually do. You should be doing at least 30 minutes five times a week.

Getting Results

Holly Rigsby of www.FitYummyMummy.com says: “Too often we get hung up the idea of ‘getting results’ as if they are a fixed end point – putting happiness on hold until the ideal body is achieved. Appreciating the process is just as important as reaching the goal. Enjoy the journey; recognize AND CELEBRATE THE SMALL SUCCESSES ALONG THE WAY. These are the changes that matter most and are key to true and lasting results.”

When Family/Friends Don’t Help

If you want to lose weight, your family/friends may not be helpful. This may because they know they need to lose weight too, but don't want to. So they may try to sabotage you by tempting you with food they know you like.

If you're in this situation, plan your responses to common sabotage tactics from family members. For example, if a family member is often tempting you with unhealthy food, try these responses: “Thanks, but I just ate” or “It looks delicious, but I will pass”. If they are persistent, you can say “I’m trying to do something good for myself. Please support me in this.”

For more support and ideas check out this web site - it's aimed at kids and teens, but has resources for anyone who wants to get rid of those pounds: www.weigh2rock.com

Weight Loss Plateaus

The Duke University Medical Center says: “Flush out excess water. Often, plateaus are due to fluid retention. To eliminate excess fluid, restrict your salt intake, drink more water, exercise, and eat more fruit--especially cantaloupe, honeydew, oranges, and bananas, which contain water-eliminating potassium. (Just don't go overboard - they still have calories.)”