Weight is maintained when you take in the same number of calories/kilojoules (from food and drink) as you use up from doing exercise and from the body’s vital processes eg. breathing, circulating blood around the body, keeping the heart beating etc. (also known as basal metabolism).
 

Weight is gained when intake is greater than output. This may be due to you eating more OR exercising less (or a combination of both).

Weight is therefore LOST when intake is less than output. This may be due to you eating less or exercising more.The healthiest approach to weight loss is a combination of the two – reduce your calorie/kilojoule intake and increase your physical activity. A combined approach will keep your body and mind healthy without the need to follow rigid, monotonous or impractical guidelines.

As you start on your weight loss journey keep these tips for successful weight loss in mind:

1. Aim to lose FAT not weight.

The scales weigh everything in and on your body. Losing water or muscle by following unhealthy fad diets may have you weighing less on the scales but it is NOT healthy and is NOT going to have you fitting into those jeans you’ve kept for years in the wardrobe.

Instead, aim to reduce your waist measurement to below 80cm if you’re a woman and 94cm if you’re a man. This will improve your health, your fitness AND your self-esteem.

2. Aim to increase your activity levels.

Increasing how much physical activity you do each day isn’t as hard as you think. Just by parking further from work or the shops, using stairs instead of lifts, going for a short walk in your lunch break or walking to post a letter, are all easy ways you can increase the number of calories that you burn off each day.

Add to this some planned exercise such as a game of tennis, bicycle ride with the kids or grandkids, or a few laps of the pool and you are on your way to a healthier, and fitter you. Don’t forget to see your doctor for a check-up before you begin any exercise program.

3. Make healthy eating and exercising a family event.

Just because other family members don’t gain weight as easily as you might, it doesn’t mean it is healthy for them to eat high fat, high sugar, processed foods and be a couch potato. All members of the family should follow the same healthy eating and exercise principles.

ClubOptiSlim recipes are suitable for the whole family so why not get the family involved in choosing what to eat from our extensive range.

4. Make sure you have support.

Without the help of a support person to motivate you when you don’t think your weight loss is going as well as you’d like, or even to praise you when you do achieve your goals, losing weight can sometimes seem overwhelming. Often it may seem easier to revert back to old eating habits than to take the time to adopt new, healthier habits. This is where the ClubOptiSlim weight loss consultants can help by providing encouragement and motivation throughout your weight loss journey.

5. Remember, you are making healthy lifestyle changes, you are not on a diet.

Diets don’t work – if they did you wouldn’t be reading this booklet! Making healthy, lifestyle changes that you can maintain well into the future is how you need to view your weight loss program. It’s not just about losing weight, but more importantly, about making changes so you can MAINTAIN your weight loss.

6. Be conscious of everything you eat and drink but don’t become obsessive.

It is OK to have treats occasionally and as long as you incorporate them into your meal plan you will still be able to lose weight and maintain your weight. Don’t fall into the habit of “banning” foods – this will only make you feel deprived and want them even more.