Ireland?s bulging national waistline was highlighted by the National Adult Nutrition Survey, which recorded that 37% of Irish adults are overweight, while a further 24% are obese. A separate study by the Irish Universities Nutrition Alliance (IUNA) found that obesity soared among adults from 1990 to 2010, climbing from 13% to 21% among women and rocketing from 8% to 26% for men.
No wonder that so many of us are resolving to embark on a weight loss diet. But with so many to choose from, which one is right for you? Faced with a vast array of weight loss products and services, it?s all too easy to feel overwhelmed.
Don?t be. Health experts agree that the best and safest way to a successful weight loss programme is to make simple but effective changes that can easily be implemented on an ongoing basis. Remember - permanent results require permanent changes.
Five ways to help lose and keep off weight:
1.Slow down: Make a conscious effort to eat more slowly as part of your weight loss diet. It takes time for the brain to register that the stomach is full, so eating more slowly will give it time to realise you?re satisfied.
2.Avoid sugary drinks: For healthy weight loss, cut calories by leaving sugar, cream and full fat milk out of your cuppa. Avoid calorie laden fruit juice drinks and opt for sugar-free varieties. Alcohol is high in calories so best avoided, but for an occasional tipple, try a dry white wine or a spirit mixed with a diet mixer or a slimline tonic. A cold drink helps to burn some additional calories, as your body must reheat it to body temperature.
3.Be more active: Find a form of exercise you enjoy ? that way you are more likely to stick to it. Whether it?s going to the gym, competitive sports or simply walking the dog, there?s sure to be one that suits you. Try incorporating more activity into your daily routine, such as walking or cycling to work or taking the stairs instead of a lift.
4.Find out why you overeat: If you eat out of boredom, develop a new hobby or interest to take your mind off food. If emotional eating is your answer to low self-esteem or lack of confidence, find a way of dealing with these issues that does not involve food.
5.No excuses: Take responsibility for your weight. Regularly remind yourself that the laws of physics state that in order to shed those pounds you must burn more calories than you consume. Conversely, it?s impossible to gain weight unless you eat more calories than you need.
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