Julie Lawford continues her summer of lifestyle articles with her top ten tips on maintaining a steady and healthy weight loss. When you have several stone to lose it is easy to find yourself wandering off the straight and narrow. Everyone is different but these ten strategies will certainly help you keep the focus needed to become healthier.
Following on from my one-year post, here are my personal tips on achieving sustainable and healthy weight-loss. I stress personal, because I’m not a nutritionist or a medical professional, so I’m not qualified in any way to offer advice. These are simply some things that have worked for me over the last year.
I’ve already written about a few of these, and I’ll be covering the rest in more detail in due course. But for now, in no particular order, these things made the greatest difference to me, and contributed to my success-to-date, over the past year:
(1) Build your support network
A coach, a nutritionist, your GP, a slimming club, a friend on the same journey, an on-line community, supportive friends and family. Doing this alone is tougher, so develop your network of supporters, who will guide, encourage and motivate you. People who care about you will want to help and encourage you. They’ll want to see you succeed.
(2) Keep a food diary
A full-disclosure, honest account of everything you eat; not to show anyone, but to acknowledge to yourself what you’re doing. Raising your own awareness of your consumption does, weirdly, help you to avoid the ‘bad stuff’ – even though it’s only you that sees your diary. You can’t kid yourself that you’re staying on-message when your food diary says you munched through a whole bag of tortilla chips for the third night in a row.
(3) Weigh yourself daily
Going from weekly to daily weigh-ins was a big breakthrough for me. You become aware of how your body behaves – and misbehaves. Days when you think you should have lost, you gain; and days when you’ve scoffed like a pig, you lose. But however those scales confound you, you only have 24 hours to go until the next weigh-in – that’s not a lot of time to go off-the-rails, definitely salvageable. Take your 7 daily weigh-ins and divide by 7, for a weekly average. If you’re generally staying on-track, even if the daily chart looks like a roller-coaster, your weekly average figures should be heading steadily and encouragingly downward.
(4) Give up sweet stuff
I’ve said a lot before about giving up added sugar – check out the post and the links. It’s made a huge difference to me, in so many ways. I’m not just talking about sweets and cakes either; I’d urge you to become more aware of how much sugar (in all its guises) is hidden in the everyday products you consume. I guarantee you’ll find it where you don’t expect it, and you’ll be surprised – shocked – at how much you get through without realising. If you’re diabetic or pre-diabetic, this is a particularly vital step.
(5) Minimise simple/white carbs
I haven’t gone totally low carb, but I have dramatically reduced, to almost zero, my intake of bread, pasta, white rice and potatoes. I thought it would result in extremes of hunger, but it doesn’t – really doesn’t! You lose the insulin/glucose ‘spikes’ which kick-off the hunger pangs. Your body rebalances, and your gut is grateful. I waved a not-so-fond farewell to bloating, heartburn and acid reflux too, when I ditched these lumpen ingredients.
(6) portion control
Whatever you think you should be eating, reduce it. Portion sizes have exploded in recent years and we’re all far too accustomed to accepting huge plates, stacked high, and ploughing our way through obscene quantities. The easiest way to lose weight is to eat less. If smaller amounts of food look meagre, serve yourself on a smaller plate, or a bowl. Serve half of what you believe you want, and return to the pot only if you are genuinely still hungry when you’ve finished your smaller portion.
(7) Plan an exercise schedule
Time does not automatically free itself. In ‘I’ll do it tomorrow’ world, tomorrow never comes. If you struggle to commit to exercise, as I do, you’ll appreciate the structure of a schedule. I recently came across a neat idea – the ‘3, 2, 1’ approach. You pick three types of exercise; one you do three times a week (for me, that’s a good long or fast walk, for cardio, general wellbeing and the pleasure of fresh air); one you do twice a week (for me, a serious Pilates session for core strength and posture), and one you do once a week (for me, swimming with a friend, cardio again, also sociable). The idea is to inject some variety, to exercise your whole body, and keep you engaged with the whole idea of exercise. I’m far from perfect when it comes to exercising regularly, but I take the view that whatever you do, it’s better than doing nothing. We don’t have to all be gym-bunnies and marathon runners, do we?
(8) stop EATing YOUR EMOTIONS
One of the first things my Vitality Healthy Lifestyle Coach helped me with, was learning to reward myself – and conversely, comfort myself – with things that don’t involve food. I used to eat for comfort, and eat for reward, neither of which was helpful. Find things you appreciate – a massage perhaps, fresh flowers for your home, scented candles, an hour browsing a magazine, a film or DVD, music, a cosy curl-up in an armchair with a good book, a chat on the phone with a friend – just a few which work for me.
(9) Acknowledge your achievements
I’ve blogged about mini-milestones before. When you’re on a long weight-loss journey, it’s important to acknowledge your progress towards the bigger goal. Seeing yourself tick these milestones off, one by one, is very motivating. Learn to appreciate the benefits you’re experiencing beyond pounds/kilos too. Compliments from friends, the pleasure of buying clothes a size smaller, how your more slender body feels and moves – all these things and more can gift you energy and positivity for the next phase.
(10) POSITIVE VISUALISATION
It’s a powerful motivator, when you can visualise yourself as the more slender, more active, more energetic, more toned, healthier person you seek to become. I couldn’t do it at first – it seemed so far away and… impossible. But as the pounds began to fall away, and I began to imagine I might actually stay with my new healthy lifestyle, not fall off the wagon for good and all, it began to be easier to see myself as the person I wanted to become.
When you visualise, make it very real. Imagine not just what you look like. Focus on what you feel like, what you’re doing, how you’re moving, what you’re wearing, what you’re eating, where you are, what work you’re doing, who you’re with, and how happy you are. Make a home movie in your head and let the picture become very vivid and colourful, full of energy and vitality. If you’re a writer – write it! Write the story of your future self. It’s a bit of a psychological exercise, and it doesn’t come naturally for most of us, but it is worth doing. I wrote my visualisation and it sounded crazy, months ago. Not so crazy now though.
Like I said, I’m not qualified, and I’m not an expert. These approaches have become part of my healthy/weight-loss strategy, along with great bucket-loads of patience.
Weight that’s taken two decades to arrive, doesn’t depart in a few weeks. But it does let go eventually – so don’t lose faith in yourself.
©Julie Lawford 2017
About Julie Lawford
Always engaged with the written word, Julie Lawford came to fiction late in the day. Following a career in technology marketing she has been freelance since 2002 and has written copy for just about every kind of business collateral you can imagine. By 2010, she was on the hunt for a new writing challenge and Singled Out – her debut psychological suspense novel – is the result.
Julie is based in London in the UK. Whilst penning her second novel, she still writes – and blogs – for marketing clients.
Singled Out by Julie Lawford
‘There’s something delicious about not being known, don’t you think?’
Brenda Bouverie has come on a singles holiday to Turkey to escape. Intent on indulgence, she’s looking for sun, sea and … distraction from a past she would give anything to change.
But on this singles holiday no one is quite who they seem. First impressions are unreliable and when the sun goes down, danger lies in wait. As someone targets the unwary group of strangers, one guest is alone in sensing the threat.
But who would get involved, when getting involved only ever leads to trouble?
Singled Out subverts the sunshine holiday romance, taking readers to a darker place where horrific exploits come to light, past mistakes must be accounted for and there are few happily-ever-afters.
A simmering psychological suspense laced with moral ambiguities, for fans of Louise Doughty, Sabine Durrant, Gillian Flynn, Elizabeth Haynes, S.J. Watson and Lucie Whitehouse.
The latest review for Singled Out.
Author Julie Lawford and I got chatting originally on twitter where I was envious of her new bookshelves! She had tweeted a photo. On discovering that she had published her debut novel earlier this year, and because I am always nosey where books are concerned, I took a look at its reviews and decided that Singled Out might well be a read for me. I was right – it’s a really good book!
Set on a singles holiday in Turkey, Singled Out is much more than a light beach read. In the very first chapter we meet an anonymous man who is preying on women. We soon learn that he is part of the holiday group, but not which male character he is or which of the female characters are at risk. Lawford deftly presents her story from two perspectives – a straightforward third-person recounting of the tale is interspersed with chapters from the point of view of The Man – and this creates a chillingly creepy atmosphere. I enjoyed trying to pick up clues and then discovering they could be applicable to multiple men. Great writing!
My favourite character is our heroine Brenda with whom I found it easy to empathise. She has a degree of the obligatory tortured soul persona, but is also warm and caring. She loves her food and the frequent descriptions of Turkish cuisine had my mouth watering and almost a plane ticket booked! It is refreshing to read about a woman who is not a stick insect and also not desperately trying to become one, and I liked that she is portrayed as strong, independent and desirable. Jack’s existence is nicely veiled and explored in an intriguing sub-plot.
Lawford’s presentation of people and places makes it easy to envisage what is going on and I know people just like Adele and Veronica. Singled Out is a good crime mystery read that is more about the participants than just the chase. The writing and plot have an interesting splash of originality and this book is definitely a cut above the identikit mainstream norm.
Read all the reviews and buy the book: https://www.amazon.co.uk/Singled-Out-Julie-Lawford-ebook/dp/B00RO1GH28/
Connect to Julie Lawford at her website and on social media.
You can find the previouse guest posts in this directory: https://smorgasbordinvitation.wordpress.com/guest-writer-julie-lawford-health-and-weightloss/
Thanks for dropping in today and I would love it if you would share Julie’s post – Thanks Sally