Weight Loss Tips for Beginners

Its a New Year and probably a lot of people have some serious motivation to start their own weight loss journey and 2017 will be your year. I though I would do a blog post on how exactly I learned to lose weight and to give you guys a better understanding on stuff, maybe the understanding of stuff I didn’t exactly know of myself when starting my own journey.

I have learned all these important tips and tricks on my weight loss journey. All of the notes below has helped me lose 3st (42lbs) in under a year. The “short term weight loss” diet made me lose 14lbs (1 stone) in 6 weeks. And recently it made me lose 10lbs in 2 weeks.

Short term Weight loss tips:

  • Cut out all carbs or reduce carb intake –For quick weight loss results cut it all out and eat veg, salad, nuts, meats, fish about 4/5 small meals a day. Try an avoid eating a lot of fruit.
  • Eating breakfast – (It is very important to eat breakfast as it kick starts your metabolism, meaning that your body will burn calories and fat quicker throughout the day. If you don’t eat breakfast then your body will store the first thing it consumes. You can eat breakfast at around 10am if you struggle but it is recommended in the first hour of waking up
  • Don’t Starve – This is very important, most people that don’t have an understanding of weight loss or nutrition they assume that to lose weight you must starve. The truth is that starving yourself is a BIG NO NO!! Starving yourself will only cause you to gain weight once you start to eat normal again. It wont happen over night, you need patients on a weight loss journey.
  • Little so often – Having 4/5 small meals a day will help with feeling fuller for longer and not wanting to snack on junk, you will struggle to begin with but your body will get used to it pretty quick and you might not feel like you would want 5 meals a day and go down to only 3. If this does happen then ensure your portions are bigger if you only have 3. If you have 5 meals a day, make sure they aren’t large portions.)
  • Avoid sugars as much as possible, which include fruit. It’s ok to have fruit but try and limit yourself. If you crave something sweet, eat a chewing gum or a mint, or get cracker bread a spread a tiny amount of jam as a snack. Try avoiding cakes and sweets too.
  • Drink 3 litres of water a day – this will help detox your body from bad toxins. Drinking this much water will help reduce bloating and healthier skin.

  • Ensure you consume enough calories for your body type. Recommended 2,000 calories. Try and stay below 1400 as you want to lose weight and do not go over it. You can download “my fitness pal” or “nutra check” apps to keep track of all calories.
  • Stay away from processed foods like microwave meals, coleslaw, salad trays, sandwiches from a shop. These usually have a tone of calories, fat and high sugars. Try and make everything your own so you know what ingredients go into the meal.
  • Prepare all foods beforehand, some do it the night before some do it on a Sunday and freeze their foods. Preferably the fresher it is the better, so the night before. Or if you have time there and then. Keep them in containers and this will help not going off plan and keep you motivated.

Here is a list of the main carbohydrates that you can alternate to no or low carbs while on this short term weight loss diet.

Carbohydrates Alternatives

 

Potatoes Sweet Potatoes
Pasta (spaghetti) Courgette Spirals “Courgetti” or slimpasta from Holland and barrett
Rice/cous cous Grated cauliflower
Bread Cracker bread/rice cakes

I did a blog post on Carbohydrate Alternatives if you’d like to check it out (click here)


Long term weight loss tips:

When losing weight for a long period of time it is important to include the “short term weight loss tips” that are listed above as well. Below I have included tips to maintain or lose weight over a long period of time, while still including some of the “short term weight loss tips” too.

  • Do NOT cut out all carbs. Only reduce them… For example. If you were to go to the gym or workout or do any sport, you would need to introduce carbs into your day. I would eat reduced carb meals so breakfast, snack, dinner, snack all low carb and then after any sport or exercise you would then need a carb for energy and for your body to restore itself. The only reason I say you need carbs for long term is that if you cut them all out then once you get a sandwich or pasta you’re going to gain weight fast, so you need to still consume them but only when you are keeping active.
  • Exercise is important while trying to lose weight. Any carbohydrate or sugar consumed if it isn’t burned off then your body will store it and it will turn into fat. I find jogging or running the best way to lose weight quicker. You can easily do homework outs while studying. Ab workouts, arm workouts, and go for a walk as often as you can. Keep active and you will see results. I would work 3/4 times a week 3 circuit classes and running once or twice a week, I really saw the benefit of it.

  • Motivation for long term weight loss solution: Take pictures, log everything:  Progress pictures is what’s going to help you keep on going.. Seeing improvement in before and after pictures is a great thing, you might not see a difference on the scale but a visual progress is what it going to motivate you to carry on. Finding the confidence to stand in the mirror in shorts and a sport bra to take a picture is tough, but you will need to think that next time you do it there will be a difference. You just need to believe in yourself. There’s nothing more satisfying than working hard and someone to comment that you’ve lost weight. Also keeping track of what you consume is great motivation as you can see at the end of the day what you have had, how many calories, fat and sugar. This will want you to keep to your plan and not exceed your nutritional daily intakes. You can do this through “my fitness pal” or “nutra check” app on your phone. Or do it the good old fashioned way and write everything down (I’ve posted a table below that I use to keep me in check with what I consume )

As an example I have included one of my diet plans (bare in mind I don’t like certain foods so the diet is made to what I like to eat and what I can eat to help me lose weight) this table is an example of what I would eat while I’m trying to lose weight fast. It is a very basic example I would take some recipes from Joe wicks lean in 15 some days and have that for dinner and lunch the day after.  It all depends.

Week 1 Breakfast Lunch Dinner Snack (mid morning or mid afternoon)
Mon

(Work out day)

Oats

Black coffee

Salad wrap w/ham or chicken

Or soup

Jacket potato w/tuna or

Meat w/sweet potato fries

Almonds &raisins
Tue

(no carb days)

Almonds

Black coffee

Salad w/ ham or chicken meat / fish with sweetcorn, peas Cucumber sticks or tomatoes
Wed

(Work out day)

Black coffee

Oats

Salad wrap w/ham or chicken

Or soup

Jacket potato/ rice or pasta or

Meat w/sweet potato fries

Almonds & raisins
Thur

(Work out day)

Oats

Black coffee

Salad wrap w/ham or chicken

Or soup

Jacket potato/rice  or pasta

Meat w/sweet potato fries

Almonds & raisins
Fri

(no carb days)

Almonds

Black coffee

Salad w/ ham or chicken meat / fish with sweetcorn, peas e.g Cucumber sticks or tomatoes
Sat

(cheat days)

Sun

(cheat days)

As I am doing a no junk food challenge (check out my previous blog post “WEEK 1 RESULT” for the update on that, I have 2 weeks left on the challenge and super exited to share my results). The weekends aren’t so much cheat days anymore. I tend to stick to my diet well, having breakfast either oats or eggs with brown bread, then having lunch and dinner as usual. I won’t go out and have a takeaway, then a dessert then have the same the next day and spoil my diet. I have learnt to control my willpower and would avoid thinking of any junk food, which is great. I am very keen on doing this challenge as it’s only 21 days of my life.

Feel free to use the chart if you feel up for it. You can obviously add veg and make it to your own tastes, or if you are vegetarian you can change the meats to Quorn maybe?

A better understanding on how much nutrition you should have daily

The graph below is based on myself – weight 150lbs and 5ft 6in

Normal daily intake:

Calories 2251
Fat 70g
Sugar 90g
Carbs 230g

Losing Weight Daily Intake:

Calories 1350
Fat 50g or less
Sugar 60g or less
Carbs 190g or less

1g of Fat = 9 calories                       1 egg = 100 cals                 1 tsp of Sugar = 5g

Other alternatives  
Milk Almond milk
Sugar Honey
Chocolate Dark chocolate
Yogurts 0% fat add own fruits

Motivation chart: Use this chart to write down how much you intake a day. To keep on track (use the to lose weight chart above to estimate how much you should intake to help lose weight)

Breakfast Mid morn snack Lunch Mid afternoon snack Dinner
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Breakfast Mid morn snack Lunch Mid afternoon snack Dinner
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I think I have covered the basics now, down below I will leave other useful links for my blog posts on losing weight and how I did it with tips and experiences.

If you are reading this and you are starting on your weight loss journey then I wish you the best of luck. You will do great and you will look amazing. Please don’t let the scales get you down. Think of yourself and how far you have come. The scales might not say much but the inches on your body may. If you have one bad day or a cheat day, don’t turn it into 2.. start another day fresh and start again. You can do this and I believe in you. I hope my tips and experiences help you on your journey. If it worked for me it should do for you too. Keep going, do the best you can and don’t let anyone get you down.

Disclaimer: I am no nutritionist or personal trainer. All opinions are my own and what I write is what I have experienced through my 3 year weight loss journey. Losing 42lbs in a year, and trying to maintain for a further 2 years has had its ups and downs. I have learned so much and I am only sharing my tips and experiences with you guys.

As always thanks for reading. It means a lot, if you want to read more from me please follow my site if you love weight loss/fitness pages. I also do lifestyle and beauty posts too. Your feedback means a lot also so don’t be shy to comment and give your opinion. I would love to hear your experiences or tips you have learned, thanks.

Lifeofrhi

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