Tip Sheet
The following list is just stuff I’ve picked up along the way. You probably know most of these points. Wish I’d have had a list like this when starting out!
In absolutely no order of importance!
Weigh yourself every week at the same time. The temptation to weigh more often is always there but remember weight fluctuates a lot so once a week will give you a more accurate reading. Record the results.
Don’t be too harsh on yourself. If you crack and eat something bad, your world is not going to collapse. Just get back on the horse so to speak and carry on regardless.
Never too late. I started this journey at 54 (and almost a half) after a lifetime of bad eating, overeating, food addiction, boozing and smoking.
Embrace exercise but remember it’s better for your mental health and well-being than an actual weight loss mechanism.
Cut the crap. It’s not always impossible but try eating less processed foods. Read the labels and try and cook from scratch where possible. Too many foods contain too many long-named things which are undoubtedly bad for you!
Don’t be lazy #1. We can have a mindset that has programmed us to think cooking is difficult and time-consuming when in reality it isn’t. Many recipes can be made from scratch within half an hour and there are thousands available on the internet.
Taste and enjoy food. When you come off processed foods and cook fresher food, you will notice your taste buds returning. Many foods are designed to make us addicted so we keep buying!
Avoid diet/low fat/low carb or any processed food which claims to be healthy. By keeping the calories and fat down, they are substituted with nasty long-named ingredients which in the long run do more harm than good. Plus, taste is sacrificed too.
Don’t be lazy #2. We used to have a weekly ritual of takeaway followed by snacks in front of the telly on a Saturday night. Some diets promote a day where you can eat anything especially if you’ve had a good week but I don’t think this is a good idea.
Count calories and weigh food. Another one which beforehand seems like a lot of hassle but once you start doing it all the time, you look back and realize it’s not that much hassle at all.
Keep a record. The best way is through an app. I use My Net Diary although there are thousands out there. My Fitness Pal is pretty good as well, find something you are comfortable with.
Ignore those extra calories through exercise. There is a temptation to eat extra because you’ve walked 10,000 steps but it can lead to bad eating. Best to stick to your original calorie recommendation.
Try not to under-eat. This is tempting when you haven’t lost as much as you envisaged but long term is not good for your health.
Drink alcohol moderately. We all know this. If your like my wife and can drink one glass and leave it at that, you’re fine. If you’re like me and one bottle of beer turns into ten followed by spirits and some fridge robbery, then definitely avoid it.
Small goals. Little things go a long way. Embrace your body, feel the change, feel those clothes getting a little looser, those steps being just that little bit easier to manage. Half a kilo is half a kilo less than last week. I was moving better within two weeks of changing my way.
Caffeine. I’m a caffeine fiend but was drinking too much so I have decaf and herbal tea later in the day. Affects my sleep patterns.
Eating out. Luckily these days there are many good options when eating out and you’ll know what is better than others. Large companies have to declare their calorie count. I tend to look at the menu beforehand and choose something so I don’t impulse eat. But, an unhealthy meal out now and then killed no one ever!