Weight gain can happen in what seems like the blink of an eye, and if you live a very busy life, it’s likely that you’ll grab the quickest meal possible so that you can continue with your day.

However, ‘fast foods’ are more often than not packed full of calories and lack in nutrition, and if your lifestyle is fairly sedentary, you’re bound to pack on the pounds.

Then of course, COVID-19 came along, which forced the entire planet to stay in their homes, and this may not have helped your obesity problem.

Whatever your reasons are, if you’ve decided to make a healthy change in your life, then well done! You’ve taken the first and most difficult step.

Here are some tried and tested tips that will help you conquer your obesity and rebuild your fitness!

Keep a food diary & change your habits

It’s easy to fall ignorant to what you’re putting in your body, and sometimes, foods that you may think are relatively healthy may not be as good for you as you think.

Try keeping a food diary for two weeks, noting down the calories consumed next to each meal.

Remember to include snacks and any drinks that aren’t water and total your calories at the end of each day and week. You’ll be surprised at how much that tiny chocolate bar can pack on calories into your daily allowance!

Once you’ve kept a food diary, you can begin to build delicious and nutritious meal plans that stay within your daily calorie limit so that you can begin dropping the pounds.

It’s important to create meals that you will enjoy and give yourself plenty of variety so that you don’t get bored and revert to your old habits.

Another great idea is cooking in bulk, so you can simply grab and go to match your busy lifestyle.

Experts also recommend that you don’t cut everything out immediately, as you may feel deprived and eventually end up sneaking snacks in here and there…

Instead, make one or two permanent changes to begin with and then add more as you go along. Finding healthier alternatives is going to be much better than depriving yourself.

Seek professional help

Exercising is another great way of losing weight, but if you’re a novice to the gym or you’re not sure how to target your problematic areas, then seeking professional help is the best way to go. A professional trainer will have obtained a level 3 diploma and will understand the ins and outs of how muscles work and also how you can accelerate your weight loss whilst building muscle.

Drink more water

Not drinking enough water is detrimental to your health, and the average person should aim to drink 2 litres a day (more if you’re exercising) to stay hydrated.

Swapping out fizzy drinks, coffee, and other unhealthy drinks for water – even if only once a day – will make a world of difference to your weight loss, your fitness levels, your sleep, and even your skin. You can download free apps to remind you to drink a glass of water to help you stay on track.

Cut back on alcohol

Alcohol is the devil when it comes to weight loss, and not just because of the high-calorie intake. Alcohol decreases your inhibitions and therefore could lead to excessive drinking and a massive loss of nutrients in the body. There’s nothing wrong with a glass or two every now and then, but try to keep it at that for your weight loss and your health in general. 

Turn regular activities into exercise

Finding time for exercise can be difficult, especially if you’ve got a job, children, and a house to run, so try and turn regular activities into exercise!

If you’re sitting for long hours at a desk while you’re working, try out these desk exercises you can do at work. You can even make other activities into exercises such as cleaning your home or tidying up your garden by dancing to music, moving much faster than normal, and even adding weights to your arms and legs.

Concentrate on your problematic areas

One of your reasons for weight loss may be to feel good in your own skin again, and there’s nothing wrong with that! Everyone has problematic areas, whether that be flabby arms, bulging stomachs, or chubby legs that they want to improve.

Concentrating on your problematic areas when you work out means you’ll see results a lot faster. And what happens when you see results? You’re more motivated to continue with your new healthy lifestyle!

Get plenty of sleep!

Sleep is also an extremely important factor in weight loss and exercise because the body needs time to rest and repair. Not getting enough sleep will make you feel sluggish and unwilling, so be sure to aim for the recommended 8-10 hours of sleep per night for maximum effect.

Attend a weight loss class

If you find it hard to stay on track, weight loss classes are an excellent way of gaining motivation. Your class will help you stay on track and congratulate you throughout your journey, just as you will for them!

…or find a weight loss buddy

Alternatively, if you have a friend that’s on a fitness journey too, why not share this experience together? Studies have shown that those who change their lifestyle, accompanied by a loved one, tend to be more successful and keep the weight off.

Take before and after pictures

A great way to monitor your progress (especially when things seem to be moving slowly) is by taking before and after photos. Every now and then, look back at where you began and compare it with a photo from now – you’ll realise how far you’ve come in such a short time! Use this photo to help keep your motivation levels high.

Love yourself

Finally, what you look like as a person does not define you, and you’ve made the decision to change your lifestyle for the better, so if you fall off the wagon every now and then, don’t fret about it! Love who you are every step of the way so you can reach your goal.