Weight Loss Tips. Number 3 is my Favourite.

Seven months had passed. I am sure you had reached your health or fitness goals. For those who are struggling to shed your weight and keep it off, my suggestion is to keep striving. Perhaps, for a change, take a read on these seven tips which I managed to compile to support you in your goals.

Tip 1: Do not let hunger deter you from sticking with your diet.

Be it KETO or any form of diet, all of them can help you to lose weight to a large extent. However, my suggestion is not to give up even if you get too hungry. A nutritionist friend explained, "Hunger is one reason many people do not stick with a weight loss plan for more than a few weeks. When you eat less, your fat cells release more hunger hormones, which increases your appetite. Better to consume higher protein, lower carbohydrate meal plans which will help control the hunger and appetite.

My ex-gf (wife now) has diabetes. My nutritionist friend suggested to have a diet with fewer carbs (like bread, pasta, rice, desserts, sugary beverages, juice) is important as she needs less insulin. It can help ward off hunger, fat storage and weight gain.

Replace those processed carbs (as mentioned above) with high protein foods like eggs, Greek yoghurt with chia seeds and berries. This will help to make you stay fuller longer.

Tip 2: Avoid eating a carbohydrate unless it has fibre attached to it

Food that are rich in fibre include dried beans, vegetables (broccoli, spinach, sweet potatoes) and fruits (apples, berries, oranges, pears) are some good and healthy snacks as well as food.

Fibre is helps improve blood sugar, lower cholesterol, and reduces the risk of chronic diseases like diabetes, colorectal cancer and heart disease.

Tip 3: Focus on healthy behaviours, not the number on the scale

I had just weighed myself. It went up by 1 kilogram. It is so easy to get discouraged when you look only at your weight. I am telling myself and suggesting to you, "Focus instead on making good food choices, watching portions and exercise regularly. If I follow these behaviours, the weight loss will follow."

Replace a goal like "lose 1kg a week" with specific mini goals like "eat 1 cup of vegetables at dinner" or "walk for 20 minutes a day" or "use the stairs for 3 days in a row" or "keep a food diary."

Regardless of the results at the end of week, reflect on how well you stuck to each goal. Celebrate your mini milestones with your family or friends. Announce it via your IG, Facebook and other social media platforms. If you do not achieve it, you are allowed to tweak your goals. Just ensure it measurable and attainable. Focus on the things you can control and not that you cannot control. Track those lifestyle changes, food, exercises and weight in a journal. Remember, my (your) health is a lifelong journey.

Tip 4: Make plants the foundation of your diet

Different weight loss approaches work for different people. However, the most essential foundation of any diet is the plant food.

Plant-based foods contain a variety of vitamins, minerals and phytonutrients that help support cell growth and reduce inflammation. It also provide fibre and water, both of which will make you feel fuller.

Examples of these plant foods are like broccoli, cauliflower, cucumbers, and bok choy as well as fruits like berries, apples and pears.

Tip 5: No foods are 100% off-limits

Once upon a time, not so long ago, I was an avid subscriber in labelling foods such as "good" and "bad." My nutritionist friend suggested,"Focus on choosing the right portions of healthy foods 80 to 90 percent of the time. Along with a healthy exercise routine, can lead to a long-term weight loss success. It will also leaves some 'breathing space' and enjoy those foods occasionally without feeling guilty."

I had the experience of sharing this labelling foods to my students. It was fortunate that I managed to reverse the process. I have now shared with them and my clients to choose foods that will fuel their bodies effectively rather than giving them lists of foods to eat and foods to completely avoid.

Feelings of guilt from eating 'forbidden' foods can snowball into unhealthy emotions in childhood, adolescence and even adulthood.

Tip 6 : Spend your calories wisely

All calories are not created equally. Eat foods that are high in lean protein, healthy fats and fibre. This will help you feel satisfied and get less cravings. Consequently, this will also assist you in maintaining a lower calories level and ultimately weight loss.

Tip 7 : Plan tomorrow's meals today

Planning ahead does not only on your daily activities or run-ins but it will also help in planning for your meals. This will allow some for you to prepare the vegetables, poultry or seafood and other forms of food.

In addition, make an effort to plan a healthy activity such as brisk walking, doing HIIT, use the stairs, or any household chores to help you break a sweat.

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