Simple Tips to Lose Weight in 2015

Simple Tips to Lose Weight in 2015

By Sujatha Stephen  on: 28 December 2013
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The best way to do this is to set yourself goals. If you know that your diet is not ideal, but are not sure exactly where you are going wrong, then you must keep a food diary for a couple of weeks at the start of the New Year. This will quickly highlight where you are going wrong

Simple rules to get you started could include

  • Eat 5 pieces of fruit and veg a day for improved health
  • Consume no carbs after 4pm to limit calories
  • Eat at least 3 portions of oily fish a week for optimum nutrition
  • Use olive oil rather than the usual salad dressing for healthier meals
  • Eat less cakes, junk food, biscuits, sweets etc. to avoid empty calories


Keeping a food diary helps. Maybe keep your diary posted to the fridge too, or on a pin board, or even on a personal blog. This will allow others to point out your mistakes! Also go over the diary at the end of each day and highlight each item you have consumed that goes against the common sense healthy plan.

HOW TO GET FIT IN THE NEW YEAR

Getting fit is a life long goal for many people. So how do you stick to a New Year resolution to get fit? The best way is to set goals, write an exercise schedule (and stick to it) and keep a training diary.


Set Realistic Health and Fitness Goals

When setting goals, always set goals that are attainable.
So keep the goals simple. My personal goals generally include the following:

1. Commit yourself :There is no time like the New Year, so why not get started now? Sit down and develop your plan of action and stick with it. 

2. Exercising more each week 

3. Don't overdo it.:It is very common for people to try to exercise every day once they start an exercise program.
However, this can often lead to exercise burnout and may lead to discontinuing exercise altogether.

Therefore, you should set goals, which will enable you to improve your fitness level without overdoing it.

4. Be efficient :Your goal should be 3-4 times per week for 30-45 minutes of continuous aerobic activity. 
At first, you might need to take a few breaks but as you become more fit you will be able to exercise for longer periods of time

5. Schedule it: It's so easy to get overwhelmed at work and skip your workout. One solution is to treat your workout like a business meeting. 
Write it in your planner and keep the appointment.
After all, you will perform better at work if you are taking care of yourself.

REDUCE YOUR STRESS LEVELS

Hopefully a healthier lifestyle, increased physical activity and better diet will help to reduce stress

Okay, so to round up, to stick with your New Years Resolution to lose weight, get fit and be stress free, follow these rules:
1. Keep a food diary, take control of you daily eating habits, shop for healthier foods.

2. Exercise more than you do now, aim for 3 times a week, and increase each week. Consider how your eating habits interact with your exercise regimes.

3. Take time out to relax by yourself, and contemplate the good work that you are doing.

Remember that ideally this should be a start of a new lifestyle that you continue throughout the entire year. 

Do not be one of those people who make a New Year Resolution to lose weight and get fit and then give up within 2 weeks.
We wish you all the best of luck in attaining your 2015 New Years Resolutions.



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10 Tips on HOW TO MAKE THE MOST OF YOUR DIETICIANS VISIT
16 August 2013
A good and honest communiqué with your dietitian is the key to making your diet and lifestyle changes work for you. Make the most of your dietitian’s visit with these ten helpful tips. #1.How does my current diet, and lifestyle pattern affect my health? It is important to know why certain dietary changes have been made to your current meal pattern. This helps you stick to your diet regime for a longer period. #2.How will this consultation help me achieve my goals? Discussing this ensures you know how it’s all going to work for you. #3.Do remember to discuss and set your health goals with your dietitian. Then do ask, ‘when will I see the results?’ We often expect results overnight. A good healthy diet on the other hand is your slow medicine. Setting realistic goals in accordance with your dietitian, guarantees you won’t be tempted to do anything unhealthy or push yourself to achieve unrealistic targets. Especially if you are on a weight loss or gain program, make sure you know how much you would lose or gain in a week. #4.What should I do if I am not able to follow what you have prescribed? Can I contact you again? A well planned evidence based diet and lifestyle on paper won’t work for you, if you don’t follow what’s in it. So, make sure, you are able to follow it or else request for a revision. Remember, if you can’t follow it, it’s like a prescription from a doctor, but you never really ate the tablet! #5.Is exercising indispensable for me? Although, any dietitian would say it is absolutely crucial, it leaves an impact when you hear it from the horse’s mouth! Do chat about how comfortable you are with the exercises prescribed and what could be your alternatives. #6.An absolute essential question is to find out if the prescribed diet is a balanced combination of carbohydrate, protein, fats, vitamins and minerals? You may be given different proportion of these, depending on your condition, however, if a particular nutrient is skipped, you ought to reason out why? For eg: Skipping carbohydrates is a rage in current weight loss diets and is not recommended at all. #7.If you are prescribed supplements or protein powders, make sure you find out why? Is it because you don’t meet your requirements through your diet or is it because you have an increased need for it? If you aren’t meeting your requirements through the diet, reason out why you can’t meet it through diet alone! #8.Will the prescribed meal and exercise pattern have an interaction with your current medication?  Discuss in detail how your prescribed diet will have an impact on the dosage and timings of your medication. #9.Never visit a dietitian for a temporary or a miracle fix! Though healthy changes to your meal and exercise pattern should become a lifetime habit, but if you have certain medical conditions, your diet will be planned for the condition? In such a case, one your condition is better, do discuss with your dietitian, which of her instructions you should be following for the lifetime! #10. Do make sure you visit a qualified dietitian who is registered with the Indian Dietetic Association or a qualified sports nutritionist. It is important for your well being that you get evidence based information that doesn’t harm your health.
Sujatha    Stephen

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Nutritionist/ Dietician in Dilsukh Nagar, Hyderabad, India 

Hi, my name is Sujatha Stephen . Starting out as a science graduate, I wasn't sure what direction to go in. I knew I wanted to help people with their overall health, but I didn't know how to choose a specific group of people.  The more confused I became as I thought about the specific medical direction I wanted to go into. As I attended a seminar on health and nutrition in my junior year, the answer finally came to me ... the basis of good health is proper nutrition!!! At that moment I knew I didn't have to choose a specific group of people to help. I could help everyone with preventative measures through diet and nutrition! From that point on, I was hooked on learning everything I possibly could about human nutrition. I truly believe that proper nutrition is the basis of good health and can be a preventative of many chronic illnesses, along with good fitness habits. My passion for nutrition and fitness has expanded throughout the years.  Now, I am on a mission to help as many people as I possibly can live healthier and happier lives. 
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