The tips include diet, exercise, habits, activity, mindset, looking into which daily habits do and don’t speed up weight loss, which common mistakes can hinder weight loss, which metrics to focus on or ignore, breaking them down into 10 do’s and 10 don’ts.
10 do’s advice
- Do look forward to the future, do not dwell on the past, and rise again when you fall.
- Do make small, gradual, and sustainable changes
- Do make yourself accountable to someone and surround yourself with people who have a similar mindset and who are keen to support you
- Do start with the end in mind
- Do reduce your portion size
- Do start your meal by eating protein-rich food
- Do follow the 20:20:20 rule of eating
It would help if you aimed to eat no more than 20 mouthfuls of food for a meal over 20 minutes, chewing each bite 20 times and putting your knife and fork down between each portion.
- Do fill up on vegetables if you are still hungry
- Do a physical activity that makes you sweaty, breathless, or preferably both for half an hour a day
- Do follow a programme of cognitive behavioural therapy (CBT)
10 don’ts advice
- Don’t eat and drink at the same time
- Don’t have too many carbohydrates or too many sweets
- Don’texceed the NHS recommended weekly alcohol intake (14 units a week)
- Don’t skip meals
- Don’t have too many takeaways
- Don’t be inactive
- Don’t focus too much on one specific healthy habit
- Don’t get into situations that might make you go back to your old habits
- Don’t avoid those who might help you or provide accountability for you when you struggle
- Don’t worry about what people think about your journey to health, what you eat or your physical activities
Consultant surgeon Zaher Toumi (MD, FRCS, Dip Med Ed, FHEA Consultant Bariatric and Upper Gastrointestinal surgeon) commented: ‘Lots of us are striving to become healthier in 2022. When it comes to embarking on your journey to becoming healthier, it is important to start with a specific goal in mind but make gradual changes to keep it sustainable. Remember not to focus too much on one specific healthy habit – dietary changes, physical activity, and mental habits are all important aspects in becoming healthier.’
‘Reducing portion sizes, starting your meal by eating protein-rich food, and following the 20:20:20 rule of eating are great ways to keep your diet in check. It is important to eat regular meals, but also try to reduce your carbohydrate, sugar, and alcohol intake overall.’
‘Make an effort to do 30-minutes of physical activity every day – ideally something that makes you sweaty, breathless, or preferably both. Try to avoid situations that might make you go back to your old habits, and don’t worry about what people think about your health journey, what you eat, or your physical activities. Look forward to the future, do not dwell on the past, and when you fall to rise again.’
For complete information on the tips, visit here.