Our Clinical Manager, Dietetics, Michelle Butler has provided a few simple tips on how to get that weight off without the undesired effects of extreme dieting.
Tip No 2 ….. Weigh yourself twice a week, every Monday morning if possible and then again later in the week.
A number of studies have looked at this concept over the years to identify whether regular self-weighing can act as a key behavioural strategy for weight management. Although a lot more work needs to be carried out on this, the consistency of the evidence reviewed suggests that frequent self-weighing, at the very least, seems to be a good predictor of moderate weight loss, less weight re-gain, or the avoidance of initial weight gain in adults. Its seems pretty straight forward to me, if we are in denial we are just setting ourselves up for failure so it’s better to be aware of the situation than to totally ignore it. I often come across people who are genuinely shocked when they discover their weight, they didn’t realise they had gained so much. It’s like not visiting your dentist for a number of years and then finding out you need more filings than you bargained for. This might not always be the case, some people won’t need those filings and maintain their dental health very well. But because weight gain is generally such a gradual process, people don’t often become aware of the fact that they have jumped two dress or jean sizes.
I often hear people saying that they are so controlled during the week but once the weekend comes everything goes out the window. Does this sound familiar? That’s why I suggest weighing yourself on a Monday morning – it might give you that extra willpower you need for your lazy Sunday.
Seeing your weight drop is also very motivating for the week ahead. If it stays the same – well at least you havn’t gained. If it has gone up then it might give you the kick you need. Always try to weigh yourself first thing in the morning and using the same scales as this will give you the most accurate result.
If you’re struggling to lose weight despite all your efforts seek the advice of a Dietitian who will guide you in the right direction.
Practical Tips for weight loss….
Watch your portion sizes, especially when eating out.
If you drink, moderate alcohol intake is key, people forget that there are a lot of hidden calories in alcohol and more often than not it dissolves good intentions.
Think you might benefit from expert help for your weight loss? Visit our weight loss programme page for more information
In case you missed it last week, here is Tip No. 1 to help kick start your weight loss… And don’t forget to keep an eye out next week for Tip No 3!