Weight Loss Practical Tips

Weight Loss Practical Tips

Over the past couple of weeks we have talked about the first steps to take in order to lose some weight. This week I will discuss a few practical things you can do to facilitate this goal.

Keep a food diary

Food DiaryThis will be your best friend on your weight loss journey. Research has shown that those individuals who record their food lose more weight than those who do not. Use this diary daily to record everything you eat and drink. Yes, it’s often boring and an inconvenience to do this every single day, however in doing so you will be much more accountable regarding your dietary choices. When it’s down in front of you in black and white it’s hard to ignore or make excuses.

It is also worthwhile recording what your mood is like in the food diary. Over time you may begin to see certain habits emerging that may be linked to your mood state at that particular time. For example, you may find that the instances you are eating unhealthy foods are around the same times you have recorded feeling stressed. You may find that you are ‘grazing’ late in the evening while watching television, not out of hunger but mindlessly out of habit. Used correctly, your food diary can be a valuable resource, making it very easy to identify areas that can be improved upon.

Get active

Plan your physical activity for the week ahead. If you organise your time in advance, you are less likely to let other things get in the way. Tick each activity off the list as you go through the week even if it’s just a 10-minute walk each day to begin with.

Weigh yourselfWeigh Yourself

Once a week, at the same time and in the same clothes, record your weight. Measuring your waist is also a good idea. Getting into this habit will allow you to track your progress towards your short-term and long-term goals. Don’t be tempted to do this more than once weekly, as your weight will fluctuate daily.

A slip is not the end of the world

Please do not panic if you have a slip up! If you have spent the previous few days eating relatively well then this will not undo all your good work. The worst thing you can do is to assume that you are back to square one and go back to old habits. Get back on track straight away. It’s no big deal in the grand scheme of things!


  • Avoid any fad diets. There is no quick fix.
  • Make small changes that you can incorporate into your lifestyle in the long-term.
  • Take it slow and steady; this is not a sprint!
  • 1 to 2 pounds per week is a realistic, healthy and sustainable rate of weight loss.
  • Starting a weight loss journey can often be a daunting prospect. But if you keep it simple, have patience and follow weight loss habits consistently, you can’t help but meet your goals.
  • If it feels like you might need a little guidance and support along the way then feel free to contact me at the clinic. We can work together to get an individual plan in place

More Information

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Liam Leech, BSc (Hons) Sport and Exercise Science, MSc. ANutr.

Liam Leech

BSc (Hons) Sport and Exercise Science, MSc. ANutr.



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