5 steps to sustainable weight loss

Whether you've gained weight during lockdown or just want to lose a few pounds for winter, we know it can be tough to lose weight. Overweight people are also at higher risk of dying from the coronavirus, whether or not they have other health problems. Being overweight increases your risk even more. Whatever your reasons for wanting to lose a few extra pounds, now is a great time to start losing weight. Our senior dietitian Victoria Taylor outlines five easy ways to make your weight loss efforts a success.

 

Why am I overweight?

Despite what you may read, the obesity problem isn't just one food, and it's not just a matter of 'lack of willpower'. Our environment and our lifestyle have changed in recent decades; This means that a healthy environment is not always the easiest to create, we eat more and get more meals prepared. This generally means larger portions and more fat, sugar and salt compared to home-cooked meals. At the same time, we exercise less physical activity than previous generations. Our jobs and leisure activities have become sedentary and we are less likely to travel on foot or by bicycle. This means we have to make conscious decisions about what to eat and how to stay active. Often it means making an effort to eat a healthy diet, even when we're busy, and finding ways to incorporate exercise into our lives. A good first step is to think about why you may have gained weight. Is this a recent change or a long-term pattern? Did you start doing something else (eating out more, being less active, or eating different foods) when you started gaining weight? If you're not sure where you're going wrong, try keeping a food and drink diary in a notebook for a week or jot down what you eat with a diet tracker app on your smartphone.

 

Set a weight loss goal

It can be very difficult to lose weight. To get started, calculate how much weight you want to lose. When more people are overweight, the way we view a "healthy weight" can be skewed. Knowing these measurements can help you use a free online tool to find out your BMI and your target weight. You can use our BMI calculator. If you weigh more than you think, don't panic and don't feel like taking extreme measures. If you have a lot to lose, try to lose 10 percent of your body weight. This will have great health benefits even if you are still overweight in the end, and it may feel better. Don't be discouraged if it takes a long time to reach your ideal weight. Not surprisingly, it probably took a long time to do it gradually.

 

Make changes to suit your lifestyle

At this time of year, we are especially inundated with diets, aids, and foods that claim to help us lose weight. The basic principle of weight loss is that the energy you eat (calories) should be less than the energy you expend. In addition, the diet that works will differ from person to person; one of the most important factors is finding something to stick to. The most important thing is to find the right path for you. Many people find it helpful not to think of a "diet", but of an approach that they can maintain over the long term and that suits their lifestyle. Some people find that reducing fat or carbohydrates works - some count calories, while others reduce their calorie intake on certain days. It's important that your plan isn't so restrictive that it cuts out whole food groups and thus skips important nutrients. Think about what works for you. This means you need to be realistic about your lifestyle: how much to spend on food, your culinary skills and your eating settings. To see a lasting impact on your weight, you have to make changes forever, so it's important to keep them realistic. Small adjustments may seem insignificant, but they will be added gradually if you stick to them. If you live with someone else, it can be important to get their support so that you are not tempted to eat unhealthy foods at home. Ask them to support you or you may even lose. Group support works well for some people. There is some evidence that participation in a weight loss group leads to more successful weight loss than those who do not. It may be worth talking to your doctor or nurse who can tell you if there is any.

 

Eat a balanced diet

Low-calorie, low-calorie, or light versions of your favorite foods may be helpful, but don't assume that means they're low in salt and sugar. So, check food labels and try to make healthy choices, not just low calorie ones. You don't need to cut out all high-calorie foods - some contain healthy nutrients like fatty fish, unsalted nuts, and avocados. But you may want to eat them less often or limit your serving size.

 

Don't give up if your progress is slow

It can take time to reach an "ideal" weight and, at times, it can seem unattainable. Don't be discouraged if your weight loss is slow or reaches a plateau. Maintaining even a small weight loss is beneficial to your long-term health and something to be proud of. So keep it up!