By London Weight Management – Diet and Exercise: The Winning Combination

As Spring gets underway and people everywhere begin to shake off the effects of the long winter, thoughts of warmer weather, the beach, and outdoor activities fill our thoughts. However, if you are carrying extra pounds, the very thought of summer can induce feelings of near-panic as you are reminded that hiding those extra pounds will not be as easy. If you find yourself in that position, don’t despair! Losing weight doesn’t have to be as painful and impossible a task as it sometimes can seem to be. With a few basic lifestyle adjustments built around diet and exercise, you can be on your way to a healthier, more active life, and a great summer. So here are some basic tips to help guide you along your weight loss journey, brought to us by the experts at London Weight Management:


breakfast daily


1. Eat breakfast every day:

A hearty breakfast is a key to maintaining peak energy levels throughout the day, and you will burn those calories as you go about your daily schedule. Choose from an assortment of options for breakfast, including: fresh fruit, yogurt, eggs, whole grain toast, and oatmeal. To supercharge your breakfast, try adding a spoonful of peanut or almond butter to your toast or oatmeal. At any cost, don’t starve yourself. Breakfast calories are your most important ones of the day.


2. Eat a generous lunch, and a mid-afternoon power snack:

A lunch consisting of lean meats such as turkey on whole grain bread, dark green salad with oil and vinegar dressing, and plain yogurt mixed with fresh fruit is a sensible option. In the mid-afternoon, allow yourself to have a high protein snack to avoid large-scale food cravings at dinner time. Try snacking on varieties of nuts such as walnuts, almonds, or macadamia nuts. These are great at curbing the appetite.


small portion dinner

Consume small portion eating habits will make all the difference.


3. Eat a small portion dinner before 6:00PM:

The old saying breakfast like a king, lunch like a prince, and dinner like a pauper is a good one to remember at dinner time. Many people falter in their weight loss efforts at night, but developing planned dinner eating habits will make all the difference. For dinner, select a lean meat such as chicken, turkey, or fish, a green vegetable such as broccoli, a yellow vegetable such as squash or a small sweet potato (they are loaded with nutrients), and a dark green leafy salad with oil and vinegar dressing, if desired. After dinner, if you feel the urge to snack, allow yourself a piece of fresh fruit and a cup of coffee. After 6:00PM, stay away from the evening snacking habit!




4. Drink plenty of pure water every day:

Pure water will help you to feel more full, and it will keep your system flushed out of toxins and impurities. You need to drink about one-half gallon per day. If desired, squeeze fresh lemon in your water for a fresh taste addition.


Pick an aerobic activity

Pick up an exercise and engage at least 5 days per week for 20 to 30 minutes daily.


5. Pick an aerobic activity:

Whether you choose brisk walking, swimming, bicycling, jogging outside, or jogging on a mini-trampoline, select an activity in which you are willing to engage at least 5 days per week for at least 20 to 30 minutes at a time. If your present fitness level only allows you to start with 15 minutes, try increasing your activity of choice by one minute each day. The key is to get and keep your body moving! Once you have obtained one half hour per day, try working up to 40 minutes or more. Don’t torture yourself, but work at a comfortable pace that raises your heart rate to the point where you know that you are working comfortably.

Putting these common sense tips into practice in your daily routine can make a huge difference in helping you to reach your weight loss and fitness goals. Remember to be playful, consistent, don’t quit, and have fun!