Original photo by Christi Nielsen

We’re coming up to spring, and already the shops are starting the switch to help with that warm weather retail therapy; swimsuits, shorts and horrible t-shirts are popping up all over the place. So maybe it’s time to lose a few pounds, and get in better shape.

The first thing to do, is to check if you actually need to lose weight in the first place. The way to do that, is to calculate your body mass index, or BMI for short. You can do that with the BMI calculator I’ve put up in the tools section. As a general rule, a healthy BMI is around 18.5 to 25. 25-30 is classed as overweight, 30-35 is obese, and above that is getting into the realms of being really bad for your health.

So what can you do if you need to lose weight? Well, I’m going to outline 17 tips that should help.

• Eat better. I know it’s not exactly rocket science, but it’s true. If you want to lose weight, then use that calorie calculator I gave you yesterday, and work out how many calories you need, and what that should be made of in terms of carbs, proteins and fats. Then work out a diet based on that, and damn well stick to it.
• Exercise more. Again, it’s not rocket science. Go for a walk for half an hour in the mornings or evenings, instead of watching the tele. Yes, this does mean that you’re actually going to have to do something other than sit on your bum, but hey, what were you expecting? To do nothing? Sorry, but this is real life.
• Get help. Everything’s easier when you’ve got others supporting you. So go find a support group online, or other people who’ve done whatever it is you’re trying to do. Find out what’s worked, and what’s not worked for them, and get their advice. It’ll save you a whole heap of time and trouble.
• Substitute foods. Like meat? Great, so do I! That doesn’t mean it’s good for you though. If you’re making lasagna, which has a shedload of fat in it from the cheese, replace the mince with quorn or soya. Fancy a burger? No worries. Just have a bean burger instead.
• Read the label. Find out what it is you’re actually eating. See how much fat you’re consuming. This sorta harks back to what I was saying earlier, but it’s a necessary part. You’re not going to know whether you’re sticking to your calorie limit, if you don’t check what you eat.
• Set realistic goals. Don’t aim to lose 50lbs in the next two weeks. It’s just not going to happen, and even if it did, you’d kill yourself. Be realistic with this. Set a sensible length of time, and break it down. Aim to lose a little as you go, and chart your progress each week. About a pound a week is good.
• Don’t eat trans fats. Seriously, they’re just not cool.
• Stop comparing yourself. Looking at people you consider to be skinny and getting yourself all worked up isn’t going to do anything other than make you feel lousy. So don’t do it. Accept that yes, you’re bigger than you want to be. But also remember that you’re working on it. And one day, you’ll be the weight you want to too.
• Men are from Mars… Men lose weight more easily than women. No it’s not fair, but it does mean if you’re doing this with a group of people, don’t be discouraged if the guys have an easier time of it.
• Eat your greens. Yes, shock of shocks, we’re designed to be omnivorous. That means eating meat and vegetables and fruit and berries and just about everything really. So eat more fruit and veg.
• Go slow. Slow food is everything fast food isn’t. It means learning to cook, and then cooking your own food. Rather than scoffing things down, take your time and enjoy what you eat. Learn to love food. And that doesn’t mean comfort eating.
• Don’t snack. Just don’t. Instead, go with the five meal plan I outlined, and stick with that instead.
• Understand the percentages. Muscle weighs more than fat. If you’re eating better and exercising, you’re going to be putting on some muscle. So even though you might not be going down as fast as you’d like, take that into account.
• Sleep well. Make sure you get a good night’s sleep. Give your body time to rest. If you feel tired a lot, your body is trying to say “get some more sleep”. Listen to it.
• Drink water. Lots of it. Don’t start drinking eight pints a day now, but work up to a few pints a day over time. You’ll feel a lot better for it. Try this - replace one cup of tea or coffee you’d have normally with a glass of water. Then, next week, replace another. Try and get to the point where you’re drinking two or three pints a day. That doesn’t mean you can’t have tea or coffee, as they still give you a net gain of water overall. Just drink less of them.
• Go wholemeal. Bread, rice, pasta, everything. Go for the whole grain version, not the white one. It’s healthier, and you’ll realise in time, it tastes better too.
• Fry without oil. If you need to fry something, use coconut butter instead. Far healthier, and it’s got a really high smoke point, so you can use it in stir frys too.

Anyway, here ends today’s post. Have you got any tips? Share them in the comments below.