The four proven things you need to do to lose weight

In the technological age, you have an excess of information and misinformation at your fingertips. Every screen you see, page you

In the technological age, you have an excess of information and misinformation at your fingertips. Every screen you see, page you peruse, person you speak to, ‘expert’ you hear from: all have a differing opinion. In fact, some of these opinions are comical, some are dangerous and some are loosely based on fact. Yet, through the sea of white noise there is a small percentage of scientifically proven, achievable, nutritionally balanced and safe options to weight loss.

Once you find these gems, you need to study them and be able to replicate them in your own life and circumstances. So how do you find them? How do you navigate the mine-field of information out there? How do you apply it to your life?

1. Eat less.

As much as you hear to eat less, you need to know exactly what that means for it to have any value in weight loss. Eating less implies that you can either starve yourself by drastically reducing portion sizes or that you should govern your food intake by points and kilojoules. Both if these methods are false, misleading and can be quite dangerous. Yes, you will need to reduce portion sizes but if the smaller portion size is still composed of high fat, processed food- you will not lose weight. Drastically reducing your intake by counting points or kilojoules will also miss one valuable piece of learning. If you follow this route, you will not learn how to eat healthily. Fewer points will still result in the wrong foods for weight loss being consumed.

Portion sizes do need to be reduced but again, drastically making changes to portion sizes can often lead to binge eating. Deny yourself enough for long enough and you WILL binge. This is not healthy and can have massive negative consequences for your major organs.

2. Move more.

This old chestnut is vague and ambiguous but does hold merit.

Moving your body creates a need for blood flow. Any part of the body that is required to move will require fuel (blood). This fuel carries with it essential nutrients. Once these nutrients are distributed around your body, you can heal disease and lose weight. A fuelled, sustained body will be a happy, functioning and sound body. There is no need to carry excess kilograms of you have a harmonious body.

3. Drink plenty of water.

In a coffee drinking society, it is all too easy to succumb to the notion that tea and coffee can be included in your daily hydration count. What is a hydration count? This is the number of litres you need to drink daily to replenish the body. Every day (even when you sleep), your body uses water to sustain itself. The body is 80% water and requires a suitable water intake to have the ability to flush toxins out of the body, replenish hydration from expiration and transport sufficient nutrients around it. Your hydration count needs to be high enough to sustain all of these processes without causing damage to the body or organs within it.

4. Sleep well.

Studies over the years have shown that an average of 7.2 undisturbed sleep hours is essential to weight loss and a healthy standard of living. This is quite a task when you consider how many times you actually achieve this. Never the less, sleep is essential to resetting your body’s internal clocks and processes. Sleep is the time for your body to clear excess hormones, equalise blood sugars and blood pressure and repair muscles.

Sleeping well will set you on a path of health that will leave many envious. As elusive as these titbits are, they are worth the search. There are five stalwarts that you have heard through various medium. They will serve you well as long as you remember: learn, apply and replicate.

Share your thoughts below.

  1. Interesting – I don’t think I meet any of those 4 criteria – no wonder I don’t lose anything 🙂

  2. I do all of these but the last one eludes me too often, no matter what I do. and when you have to use the toilet during the night, as many older people do, you have a broken sleep.

  3. Sorry, it’s a bit more complicated than that. Eat less, move more may work for a while but then it comes back. The trick is to find which foods are causing your weight gain. Contrary to popular opinion it is carbs – the starches and sugars – rather than the fats. Eat less carbs, throw out your cereals, cut back on your breads and enjoy your meats and fish in moderation for reduced hunger and you will be surprised at the results.

    • Jean  

      And metabolism does have something to do with it. I’ve spent my whole life being careful of what I eat including carbs and sugar and I walk regularly and I have never moved from a size 16 since I was a teenager. My middle son has a sedentary job, does little exercise and is as thin as a drainpipe.

  4. Never get enough sleep. Lucky to get 6 hours. Even if I do go to bed earlier I just lay awake for a few hours (mostly thinking about what I should be doing instead of laying in bed).

  5. Some common sense advice at last. When I lost my weight the only thing I stopped eating was sugar in my tea. I now use Natvia. Other than that I ate as per normal even chocolate. I just ate less. I kept a food diary and counted calories of everything that I put in my mouth. I restricted myself to between 1200 -1300 calories a day. Lost 15 kilos in 7 months. Have kept it off for 4 years.

  6. JAY  

    Cut the saturated fats. Eat a healthy diet. Stick with fresh fruit and vegetables. Yes get some exercise Aqua Aerobics is easier for those with pain. Sleep can be a big problem. Just try and keep healthy and happy. We all have problems BUT please don’t burden others with your woes. Remember there is usually others worse off than yourself.

  7. Frank  

    a TV documentary recently about science of weight-loss identified one overweight group as ‘feasters’ – who once they started eating couldn’t stop – something about stomach hormones – and high protein low carb diets could help make them feel full for longer.

    We’ve tried this recently – and I’ve been surprised to feel it works – when I would normally have felt like a post-dinner snack – even tho’ my mind wants it, my stomach says ‘no – still full – don’t want’

    So that feels like it has something to it.

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