10 ways to start losing weight
The previous article discussed why you should lose weight, now we will discuss how to do it.
1. EAT MORE, NOT LESS
Dieting is hard , because you may cheat and not stick to it strictly . It is better to add some healthy snacks in between meals .The more often you eat, the less hungry you feel before each meal, which inevitably leads you to consuming less when you eat more often.
2. GO FOR A WALK
Many people complain that they do not have time to exercise. An easy way to keep fit and lose weight is walking. Try these tips;
- Park your car at the back of the lot.
- Get off the bus a few stops earlier.
- Hike the mall, being sure to hit all the levels.
- Take the stairs every chance you get.
It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.
3. SURROUND YOURSELF WITH POSITIVE MINDED PEOPLE
If you are around positive people who also want to lose weight, you will be encouraging each other directly and indirectly. The more goal-oriented environment you have, the easier and smoother the process of weight loss is going to be for you. That’s why signing up for a gym membership or any kind of classes where people also work on losing weight will be perfect. You’ll have a group of people who are pursuing the same goal as you, and they will be giving you both motivation and support for moving forward.
4. TROW AWAY THE WEIGHT SCALE
If you have your mind set on losing weight you’d better put that weighing scale away, so that it can’t haunt you from under the sink. Weight scales can be misleading because if you start to work out at the gym , then you stand on the scale , you may see that your weight have increased .This will discourage you , but in actual fact it is your muscle mass that has increased.
5. DO BIG LIFTS
When working out at the gym do big lifts such as dead lift, bench presses, and squats. This is for both men and women. Women usually do not like to lift weights in the gym because they do not want to build too much muscle. But you will actually burn more calories doing the big moves mentioned than you will on the treadmill.
6. TAKE “BEFORE” AND “AFTER” PICTURES
Before you start your weight loss program , it is a good idea to take a “before” picture of yourself. Put the picture somewhere safe , and don’t look at it for at least a month or so. Then after a month of working out and eating healthy, take another picture. Then compare the “before and “after” pictures. You will be motivated by the changes you have made.
7. AVOID NEGATIVITY AT ALL COSTS
It’s a good idea to avoid negativity altogether in your life, but it’s especially important when you are trying to make a serious change, like losing weight. Reducing communication with people who bring you down will help you stay on track with your weight loss program. The least you need now is someone not believing in you or making you angry or upset. This is a recipe for emotional eating, and you do not want that, so find a polite way to not spend time with the people who bring negative feelings into your life, at least for the first couple of weeks, while you are still getting used to healthier and trimmer you. This might not sound like much, but you will see in a few weeks that this fast way to lose weight is well worth implementing!
8. DRINK PLENTY OF WATER
Drinking water before a meal helps you to feel less hungry , so will eat less. Keeping your body refreshed will also help you too work out longer.
9. AVOID FAST FOOD AND ALCOHOL
This may seem like an obvious thing if you want to lose weight, but sometimes you may be in a hurry and not have time to prepare a healthy meal so you go to the nearest fast food restaurant. To avoid this it is a good idea to pack healthy snacks from home. Simple things like a chicken sandwich, or a salad, or some fruit. These will keep you from feeling hungry until you have time to eat a healthy meal. Alcohol should also be reduced. Stay away from situations in which you are likely to drink.
10. SET REALISTIC GOALS
It is very important to be real about how fast you will lose weight. As they say Rome wasn’t built in a day. You just need to remember that and set goals that are achievable. Start with small goals like losing 3 to 5kg by the end of the month. If you keep a steady progress, you will lose even more in a few months. And if you want to lose 20kg , that would mean that in only 4 months you will achieve your weight goal without starving yourself or putting your health in danger.
BY KAPA187
Under MMD government, its very difficult to lose weight because we eat what comes, you can not plan your diet because of cash constraints. We can not afford to make budget, we need more money in our pockets in order to pay to the gyme or plan a diet.
its refreshing and nice for electronic media to sometimes branch off from politics and start talking health matters. you know, thats the missing link in africa and zambia in particular where the media only want to politics forsaking things like education, agriculture, science and so many things to mention. talk reality, preach things on the ground
interesting article
Good tips , i will give them a try
That is a good advice. I try to keep mine and i have mantained it between 70 to 75 Kgs. My friends are suprised that even after starting work and marrying, i still look the same. The problem is that in Zambia we associate weight with richness which is wrong. Bravo again for this article.
Avoid fast food and Alcohol? No way Mosi ne michopo, that is me
lol
Hope the likes of RB,Dollar,GBM etc can see this article. Point #2 says taking walks everyday, does that apply to those people with vehicles? coz some of us walk 40mns plus from home to the bus station and back everyday making it 80mns not forgetting the short walks we make within town. so definitely thats not for me!!!
Thanks for the article, it looks Zambianized abit. i will try it out immediately….am weighting 86 kg and am 1.67m tall, so i have an excess fat of about 20 kg…..in 4 months i will regain my normal weight.
If MMD wins Dora and Banda (Lusaka Chairman) will be big headed imwe… All we want is change … By the way if PF takes over that means Chanda Chimba and this ***** called Siulupwa have to leave the country ….. MMD has caused our fellow Zambians to be our enemies…. If MMD wins NAREP will be the next giant opposition party seconded by Magande.
I analyse issues not personalities. Muslims and Pentecostals are fasting … Let the best MP win in each constituency and may the let us study so that we all become Professors.
UMUNTU MUTWE
Great advice! Especially staying away from negative people.
spend more time doing sex it helps
Good article.
However, DO NOT throw away your scale. how are you gonna monitor your progress. its hard to gain muscle mass if you have alot of fat on you. You got to lose the fat first. BUT DONT BE A SLAVE OF THE SCALE. weigh yourself once a week atleast
also:
1. Mix it up, run, bike, gym, walk then you wont get bored
2. Familiarize yourself with how many calories a human being needs per day and have a rough idea of which foods are dense in calories so that when ever you eat them you know.
DONT GO ON DIET. CHANGE WHAT YOUR LIFESTYLE (WHAT YOU EAT
#1 you are wrong. the moment alot of us get alittle bit of money we forget about health. You dont need alot of money to buy healthy food. Remember healthy meals dont always involve meat.
Beans and capenta are better substitutes of meat and much healthy and if you are reading this you can afford them. Forget about all that crap like spaghetti and macoroni from shoprite.
LusakaTimes, are you serious or you are KIDDING?
90% of Zambians have never seen a MALL and do not even know what a MALL is!!
They have no access to FAST FOODS if they do then that will be BURNED as they TREK home on foot as they do not even transport money for the PUBLIC BUS.
DID YOU COPY AND PASTE these notes they seem not to be for ORDINARY Zambians really!!!
Could you please write something on WEIGHT loss that is Zambians i.e. THAT will encourage Zambians who TREK home on foot to continue doing so………………..
What about the 10% of “ordinary zambians” who go to malls and eat fast food everyday. Dont they also deserve to know how to eat healthy
#11 you very right, sex is good for your health.
#14 shaka oz, your 90% is a bit of an exaggeration friend.
Wl mk use of thz tips thy ar nt tht hrd
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