We’re already 16 days into the new year and with all the eating from the festivities, I am sure we all made that all obvious resolution to burn off the extra pounds. So, so far, how is the going? I am pretty sure it is not easy. However, there are some things we can do to stay on track. Let’s find out.


  1. Do not skip breakfast

There’s that statement among fitness enthusiasts that say eat breakfast like a king, lunch like a prince and dinner like a pauper. This is one heck of a true statement. Skipping breakfast will definitely not help you lose weight. As a matter of fact, when you miss breakfast, you miss out on essential nutrients and this leaves you hungry. This in turn makes you snack more and I can bet 99% that the snacks are not healthy.

  1. Eat regular meals

It is scientifically proven that eating at regular intervals throughout the day helps the body burn calories faster and more efficiently. This model of eating also helps reduce the temptation to snack on high fat and sugar foods. So, eat six times a day, small portions and those cravings will be far from your mind.

  1. Eat a generous amount of fruits and vegetable

Fruits and vegs contain high fiber and are low in calories and fat. These are three essential ingredients for successful weight loss. Fruits and veg also contain minerals and vitamins, which are essential to the body.


  1. Be more active

Physical activity is the major key to losing weight and keeping it at bay. Being active has numerous health benefits such as a healthy heart, good looking physique, unclogged arteries and low amounts calories in the body. Exercise helps you burn off calories that cannot be burned off just by dieting alone


  1. Drink lots of water

In most cases, people confuse hunger with thirst. This is what leads to consumption of unhealthy ‘snacks’ and before you know it, you’re packing on the pounds! So what do you do? Simply take in more water. This helps you feel full more often as well as prevents you from consuming those unneeded extra calories. You’re also able to enjoy the benefits of water, trust me, they are immense and innumerable.


  1. Eat foods high in fiber

While trying to lose weight, fiber is one of your biggest allies! Fiber helps you feel fuller as well as takes away the discomfort of eating too much. Fiber is found in foods such as oats, brown rice, beans, lentils, pasta, whole grains fruits and vegetables. Consume more of these fibrous foods and you will begin to see changes.


  1. Read food labels

This may seem a cumbersome and even a little weird, but reading the information on the food you buy will help you choose healthier options as well as work out how specific foods fit into your daily calorie allowance.


  1. Use smaller plates

The psychology behind plates is quite simple but has a huge impact on our quest to losing weight. Using smaller plates and bowls helps us consume less portions. Slowly but surely, you’ll get used to consuming smaller portions without starving yourself or feeling too hungry. On average, it takes about 2o minutes for the stomach to tell the brain that it is full. You therefore need to eat more slowly and stop eating before you feel that you’re ‘full’


  1. Don’t ban foods

As you walk the road of weight loss, don’t ban foods, especially the ones that you like. When you deprive yourself of these foods, you’ll only crave them more. All you have to do is have that discipline and plan your cheat days extremely well, so that you have your favorite foods in moderation.


  1. Don’t stock junk food

It doesn’t help you much when you are tenaciously doing all you can to lose weight and yet you have a bunch of chocolates, biscuits, sweets, potato chips and sweet fizzy drinks in your cupboard. Throw these out NOW! And replace them with oat cakes, unsalted rice cakes, fruits, unsweetened popcorn and other healthy snacks. This will make things easier and you’ll see more pronounced results.


  1. Cut down on the booze

Alcohol contains lots of calories. A normal glass of wine may contain as much calories as a piece of chocolate. In the long run, the more alcohol you consume, the more likely you are to gain weight.


  1. Plan your meals

When you fail to plan, you plan to fail. This is even truer when it comes to meal planning. Do your best and plan your breakfast, lunch, dinner and snack for the whole week. Ensure that you stick to your calorie allowance and you’ll see the benefits. Also, making a weekly shopping list will make this task even simpler.

I hope we can try out these things and just stick to that journey we’ve already started. It’s not too late to improve.

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