You lose some weight – you celebrate. The weight creeps back on – you feel like a failure. You lose some weight again – you feel good. On-off-on-off – you’re sick of this. How can you keep weight off for good? Ask those in the know. Who are they? People who have succeeded at long-term weight control – there’s no one better. Obviously, healthy eating and regular exercise are key, but what more is there? CalorieKing Australia has tracked-down vital elements needed for long-term weight control from people who’ve lost weight and kept it off long-term. Read on to find out.
Did you know you can lose weight online, and access the CalorieKing.com.au Program (13 weeks of practical information on all aspects of weight control)? Learn more
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Be Physically Active Every Day
For long-term weight loss, 60 minutes of moderate physical activity on most days of the week is what works. If you think, “Wow, that’s so much! I can’t do that!” (or perhaps a swear word or two!) – don’t fret. People have lost weight doing 30 minutes a day, but 60 minutes is better. Moderate exercise includes vacuuming, washing windows, fast walking, some types of gardening, moderate-level swimming and dancing. There are many added bonuses to being physically active, such as feeling happier, better quality sleep and more energy.
Add more physical activity into your day-to-day life.
- Take the stairs instead of the lift.
- Get up and talk to people face-to-face in the office instead of sending them emails.
- Get off one or two stops earlier from the bus and walk the rest of the way.
- Walk or cycle short distances instead of taking the car.
- Wash your car at home rather than go to a car wash.
- Join in with your kids’ exercise in the park.
Have Consistent Healthy Eating Patterns
Make fruit appealing so you're more likely to eat it
When it comes to healthy eating, remember the key points below.
- Think sustainable and enjoyable healthy eating patterns, not “going on a diet.” “Going on a diet” implies that you’ll eat healthily for a while and then go back to your usual eating habits. If your eating patterns are sustainable, and you enjoy your food, you are more likely to continue your eating habits long-term then if you hate what you eat.
- Plenty of fruits, vegetables, beans, peas, lentils and wholegrain breads, cereals, rice and pasta.
- Moderate amounts of meat, meat alternatives, fish, eggs, low-fat dairy products, nuts and seeds.
- Small amounts of foods and drinks high in fat, sugar and/or salt, such as soft drinks, fruit drinks, cordial, pastries, butter, margarine, oils, cakes, biscuits, chocolate, fatty pizzas, hamburgers, fried chips and crisps.
- Limit alcohol. Don’t save up all your drinks for the week to binge drink on the weekend either!
- Control your portion sizes. Choose smaller sizes where possible.
- Control comfort eating, and over-eating when dining out.
- Choose healthy snacks, such as fruit and vegetables, instead of biscuits and fried crisps.
Healthy eating needn't be "rabbit food"! Be adventurous, try exotic and exciting healthy dishes and experiment with herbs and spices!
Count Your Calories and Keep a Food and Exercise Diary
People who track their food intake and exercise level are more likely to succeed at weight control than those who don’t. Diaries “open your eyes” to what might be helping, and hindering, your weight control efforts. Use Allan Borushek’s Calorie Fat and Carbohydrate Counter
book to count your calories. Track your calorie intake and exercise levels with the pocket Food and Exercise Diary
, or use the CalorieKing Australia diary online at www.CalorieKing.com.au . Many people underestimate how many calories they eat, and are surprised when they find they consume more than they originally thought.
Keep a food and mood diary as well, to track how you feel when you eat and to help control comfort eating.