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Ten top tips to keep you motivated
The Lighten Up experts have prepared these tips to help keep you motivated to lose weight.
1. Use it or lose it
Everyone's bodies are designed with just one purpose in mind - movement. And if you use it in the way it was intended, your body is going to get back to the size and shape you were always meant to be.
2. Don't give up
It's funny, but people seem to find it easier to give things up than take them up. Some of the comments people make to us are that they would rather stop eating than start exercising. But human beings were designed to eat as well as exercise. It's an equation. You can't do one without the other. If you exercise a lot and don't eat well, you'll damage yourself. If you eat a lot and don't exercise you'll damage yourself. So take it up and keep it up - it's well worth it!
3. Exercising your right to choice
There are thousands of different exercises to choose from - whether it's horse riding or going for long walks or dancing of some sort. It's great to get out and be active without having to stick to a rigid training programme.
When you are thinking about what kind of activity is right for you, just ask yourself "what would I enjoy doing right now?" Because if you enjoy it, you're more likely to do it regularly, and it's regular exercise that's going to get you looking slimmer.
4. Try something new
How about doing something you've never done before? Remember, bouncing around in lycra at an aerobics class is not the only option! If you look in your local paper you'll notice just how many exercise options are available in your area. From salsa to Tai Chi - there's something for everybody!
5. Keep it comfortable!
Exercise is important, but you don't have to train like you're going for the Olympics. Regular exercise is more important than strenuous exercise, and even Jane Fonda admits that she was wrong about going for the burn. You should be able to breathe quite comfortably while you exercise. If it hurts and you're out of breath, you're probably overdoing it.
6. Good taste
Now that you're thinking about becoming more active, you might spare a thought for what you eat as well. Counting calories is counter productive - it just encourages you to worry about food instead of enjoying it.
Challenge yourself to taste each bite of the next meal you eat. Instead of talking or working while you snack, drop everything except your fork and taste every mouthful. You may notice that it takes longer - and you may not be able to finish. Often we eat so fast we don't notice the 'I'm full' signals.
7. The hunger scale
A lot of people don't know when they're hungry. They eat for lots of other reasons - like boredom, tiredness or habit. Next time you think it's lunchtime, as yourself this "on a scale of one to ten, how hungry am I?" If the answer is 2 or 3 you aren't hungry enough to eat. If it's 9, you should have already eaten. And if you don't think you can do this, just pretend you can and give it a go.
8. Think before you eat
Assuming your stomach has given you the go ahead and you're ready to eat, here's another question. What do you want? For some people the answer is easy: "anything I'm not allowed to have." Classic choices seem to be crisps, chips and chocolate. And if chips and chocolate are what you really want - that's fine. But stop and ask yourself how you will feel half an hour after eating the chips and chocolate. You might get a different answer.
9. Think after you eat
After you've had something to eat, ask yourself again, "how do I feel?" If you feel heavy and bloated, you might consider making a different food choice next time. Start thinking about how different foods affect you - what gives you energy, what makes you sleepy. It could be the start of some big changes.
10. Eating patterns
Have you noticed that you're more vulnerable to a choc-attack at certain situations? If you know when your time of maximum temptation is likely to be, you can take steps to save yourself.
Keep a food diary and get to know yourself better.
