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Tips on How To Achieve Your Goal and Stay Motivated

1. Set realistic goals, not just about weight loss but about something that being slimmer & healthier will enable you to do, for example go for a bike ride with the children etc.

2. Try not to keep on weighing yourself, sometimes your weight loss will fluctuate from week to week for various reasons and if you do not see the number go down it can be disheartening. For example if you are exercising you may be toning up and as muscle is heavier than fat this may impact on the scales. Instead, maybe measure yourself either with a tape measure or versus your clothes and see how much looser they are.

3. Find out why you eat when you are not hungry – habit, boredom etc and try and break the cycle.

4. Eat only when you are hungry and eat consciously. Eat slowly and taste every mouthful, this gives your stomach time to start processing food and tell you when you are full.

5. Stop eating the moment that you are full.

6. Limit sugar, even sweeteners. Diet drinks also impact your blood glucose levels and can make you feel hungrier.

7. Don’t feel like you are deprived as this is not sustainable in the long run. If you occasionally want a piece of chocolate, buy a very small piece and take your time savouring it. Try an experiment - take 1 cube of chocolate or 1 crisp in your mouth, close your eyes and let it dissolve there, and see how much more satisfaction you get than just eating the whole bar or packet quickly.

8. Limit your alcohol consumption as it adds calories that have no nutrients, impacts your blood sugar levels and clouds your judgement. If you do want an occasional glass, choose a less calorific version like gin and slimline tonic versus something like beer.

9. Exercise or increase your activity at least 3 times a week for 30-60 mins, this can be walking to work, getting off the bus 1 stop earlier, going to the gym, gardening etc.

10. Don’t sabotage yourself and throw all your hard work away just because you may have a moment where temptation gets the better of you or you choose to eat a piece of chocolate. Think of it this way, if you get a puncture in 1of your car tires you fix it and move on, you don’t stab all the other tires. Take this same approach, realise what has happened and carry on with your journey the next day.

11. Finally be kind to yourself and realise how well you are doing, it takes time to change habits and there are bound to be wobbles on the way.