Dukan Diet

The greatest journey starts with a single step.  The journey towards our own best bodies is just the same.

Its a daily decision to take those small steps towards where we want to be. The good news, with this, is that you can take a step back here and there and still be moving in the right direction.

It may not be the fastest way to reach your goal but its the most likely way to sustain the pace in the long run.

Without further ado, here are 20 top tweaks to lose weight and keep it lost.

Creating a measurable vision you can take steps towards works. A Harvard study from the 70s found that those who had a specific goal earned, on average, twice as much as those that didnt have a goal. Those that wrote down their goals earned even more. The point is when were clear about what we want we are far more likely to achieve it. 

Whether you want to lose two or twenty kilograms, keeping the attention on the immediate goals helps to keep you from feeling overwhelmed. It also means you have more regular reasons to celebrate your wins.

When time is of the essence, this is a way to kill two birds with one stone. Jogging on treadmills side-by-side may not be your thing (and thank God really that its not), but you might have a group game of volleyball, go paddleboarding, play cricket or squash.

Research shows that exercise with others releases more endorphins (the happiness hormones) than when you exercise alone and also helps us to bond with others.

Everyone is different, so get clear on the strategies that help you to succeed. For some people its working out as soon as you wake up, for others its doing exercise that you find fun. It might be eating healthily and having a cheat day or it might mean having one small treat each day.

Making the time official is making a commitment to yourself, your body and your health. Planning also helps you to create consistency and integrate exercise into your everyday life. It means you can slot in some high intensity exercise if you only have 20 minutes on one day and book into a longer class when youve a little more time the next. New sites, like Fitness Calendar, can help you to plan your week ahead.

Its good to get moving every day, but amping up the intensity at least a few times a week will also amp up your results (assuming youre healthy and do not have a heart condition). Working yourself into a sweat gives a natural boost to human growth hormone (HGH) production – which is essential for optimal health – and research shows, it improves insulin sensitivity, boosts fat loss, and increases muscle growth.

Our muscles adjust when we do the same exercises repeatedly and as we plateau, we stop seeing results. The easiest way to counter this is to remember that variety is the spice of exercise, as it is life.

Play around with the intensity and switch up aerobic exercise with strength training, flexibility, core exercise and balance training.

Arguably a better approach than scales – which do not show weight gain from muscle mass - trying on your jeans will show that your waist and hips are cinching in while your butt, like a little sunflower, perks up.

Hard evidence that the slog is paying off. This is a simple, but invaluable method demonstrating you have the power to transform yourself.

In the spirit of one step at a time, a fitness challenge gives us a short-term goal to work towards, tangible results (which are essential for motivation and our sense of progress) and the support and camaraderie from training towards that goal in a group makes it fun and helps to spur you along.

Blend em, juice em, fry em, eat em. Greens are a no brainer and pretty much the one thing every health professional agrees we need more of – to be healthy and if we want our bodies to look their best.

Low in calories but high in nutrients, they help keep us full and give our bodies the fuel they need to be lean, mean efficient machines theyre meant to be.

I know, it can seem like a waste of precious time and surely you already know what and how much you eat. Dont you? In fact many of us would be surprised to see the unconscious extra calories we consume.

A diary – which is easiest if we write (or type it) as we go –  is a simple (and free) way to create awareness about what were really eating. Research also shows that they can be a key component in losing extra weight. 

Its about time the "fat makes you fat" myth has been debunked. An abundance of researchshows that "good" fats help reduce heart disease, lower cholesterol levels and have other health benefits when they replace saturated fats in the diet. Increasing your fat intake can actually help weight loss. 

Dietitian Susie Burrell says she sees many healthy, fit individuals doing their very best to eat well. "But such an intense focus on including as many healthy foods in the diet as possible has resulted in ... a calorie overload".

She says were looking for a couple of serves a day of healthy fats. One serve translates into 100-150g of oily fish, ¼ of an avocado, a handful of nuts or seeds and a couple of teaspoons of oil.

Simply, if we have a little flexibility with food and can include our favourite things then we will have more staying power. Some research even suggests indulging once a week can aid your weight loss efforts. 

Getting enough sleep (and this will vary from person to person, but tends to be at least 7 to 8 hours a night) impacts metabolism, weight, mood and cardiovascular health among other things. So for your health, fitness and sanity, its worth making time to save time. 

Most adults lose about 2.5 to 3 litres of water a day. Most of us also dont drink enough to replenish what we lose and not only is it vital, it keeps our skin in spanking condition, carries nutrients and oxygen to cells, and can also even help us lose weight. So bottoms up. 

There are various medical reasons why those who are eating right and acting right may not be losing weight. So, if you feel like something is not right dont shut up and put up.

"Nature is fuel for the soul." While standing in the grass and "earthing" might sound a little hippy, being in nature also energises us, improves our immunity and gives us a heightened sense of wellbeing.

We dont get it right every step of the way and sometimes we slip and fall into the tub of ice cream, miss a workout or get screamingly drunk. If we can be gentle with ourselves and resolve to keep guiding ourselves back on track this will help us stay the course.  Research shows self-compassion may just be the most important life skill and helps us develop resilience, courage and energy. 

By Sarah Berry

Source: http://www.theage.com.au/lifestyle/diet-and-fitness/top-20-weight-loss-hacks-20150112-12l0bm.html