Getting Started
Congratulations on deciding to begin your weight loss journey! Remember that it is a journey and one that can take some time. We are all different. Those fat deposits around your tummy have been building up over a few years and will need some encouragement to disappear!
So, what is your goal? What is your motivation? You need to be absolutely clear on this and keep it in front of you every day. This will help on those days or weeks when the universe or friends or family seem to be against you.
It is a wise idea to see your health professional or doctor before you start on any diet or exercise program. He or she may have some helpful ideas and will be able to advise you about any medical concerns that may need to be considered. If you have an underlying medical condition for example Type 2 Diabetes, Hypothyroidism, Chronic Stress, Polycystic Ovary Syndrome (PCOS), Depression and the list goes on, this is a no-brainer. Check in with your doctor first, because there may be a very significant medical reason why you are having difficulty losing those extra pounds. And at the very least, you’ll know the doctor is on your side and you’re not in this alone!
Losing weight means our bodies must use up more energy than they consume and even reduce the amount of energy they consume. But, please don’t stop eating! That tricks your body into thinking there is a lack of food and so it starts to store everything as fat. It’s what, how, why and when you eat that is important.
What are you eating? Keep a food journal for a week or if that sounds too hard just start with a day. Write down EVERYTHING that you eat and drink. Tell the truth because you would only be lying to yourself! Honesty is going to be important so get used to it.
There are lots of different diets available. Ask ten people what diet they would recommend and you will get ten different answers. STOP thinking of dieting and START thinking of a new way of eating because that is all a diet is. And it is a way of eating that needs to be healthy and nutritious and helps you on your journey to losing belly fat. You also will need to embrace and enjoy it long term!
Start with protein foods. These help to satisfy hunger fast and for a long time. Skip the chocolate cake which will only give you a short sugar hit and then make you tired – ever noticed that? So, what are protein foods? How much protein should you eat in a day?
Adults should aim for 0.37 grams of protein for every pound of weight. Check out the table below:
| Amount of Protein | Body Weight (lbs) | Amount of Protein | Body Weight (lbs) |
| 48.1 | 130 | 70.3 | 190 |
| 51.8 | 140 | 74.0 | 200 |
| 55.5 | 150 | 77.7 | 210 |
| 59.2 | 160 | 81.4 | 220 |
| 62.9 | 170 | 85.1 | 230 |
| 66.6 | 180 | 88.8 | 240 |
What happens if I eat more protein than I need? Fat! It is stored in your body as fat. The body cannot store it as protein. Think twice before you have that extra piece of steak, more tofu or another dish of dhal!
How do you eat? Are you eating on the run or skipping meals? Throwing something down as you race off to another appointment? Don’t have time to sit down and enjoy your food? STOP and focus. You need to enjoy every mouthful. Take the time to taste, to chew, chew some more and then swallow. There is a time lag in our bodies between eating and feeling full. Ever got to that feeling of being over full? It takes about thirty minutes for the message to get from the tummy to the brain and you can eat a lot of food before that full message gets through!
Why do you eat? Easy – we need the food to give us energy, to grow and repair our bodies. So, do you only eat enough to satisfy your hunger, or do you keep eating because you can? Buffets are great but too many of us just want to try everything out there and have an extra serve of things we like! Who can’t resist the upselling that fast food outlets are famous for? Sometimes we eat because of feelings – sadness and loneliness are but two often mentioned. Ever heard of comfort food?
Try this: before you put any food in your mouth, drink one full glass of plain water. That is 250mls or 8 fluid ounces or 1 cup! Often our brain confuses thirst signals with hunger signals and we end up eating when we really just need a drink. Having a glass of water before eating also takes up a little extra space in your tummy and eventually helps with moving everything through the digestive system! But make sure that you drink plain water!
When do you eat? Do you eat when you are hungry or because the clock says it is a certain time? In our busy lives and with business requirements it can be tricky. Try to eat only when you need to but having said that, always eat breakfast. Breakfast is when you literally break the fast. Some people think that skipping breakfast is okay. One less meal should mean I should lose some weight, yes? No! Your body has just gone about 8 hours without food and you need to give it some fuel to kick start your metabolism or it will think starvation mode!
Try to eat three medium meals a day with two small snacks. Notice I said medium and small? Here’s a trick: find smaller dinner plates or bowls to use. You can cover the whole plate but effectively eat less. It is an illusion but a powerful one and an easy fat loss tip.
Going to bed on a full stomach is not good for you. Stomach acid can flow back up the oesophagus or food pipe and cause problems. It often starts as reflux or indigestion and there are lots of medications out there to ease the symptoms. This is very common in developed countries like the USA, but almost unheard of in countries where food is not as plentiful. Taking medications for this problem can be expensive. Long term there can be major damage to the oesophagus requiring surgery. So, finish eating at least two hours before going horizontal!