Although we often hear that Australia (and the rest of the world) has an obesity crisis, the truth is that most of us only want to lose the last 5 kilos.
It may not sound a lot, but it’s those last few kilos that mark the difference between feeling frumpy and lumpy, and feeling confident in your own skin.
It can be frustrating and annoying to be so close to your confident weight but those last few kilos are just eluding you. It can also mean you tell yourself that it doesn’t matter; after all, who cares about the odd kilo? I know, I’ve experienced all of this myself many times!
I believe that we all have a certain weight that makes us feel Body Confident. What I mean by that is feeling empowered, happy, healthy, inspired and loving what you see in the mirror. When we are only a few kilos off that weight, we know we are not operating at our best.
So how do you lose the last 5 kilos?
It all comes done to some simple habits that you need to do consistently. These are the top three habits that make the biggest difference to finally reaching your confident weight.
1. Drink plenty of water. Do your best to drink over 2 litres every day. Most people “know” this, but they just don’t do it. The more water you drink, the more your body and brain will function optimally and the less sugar cravings you’ll have. Dehydration is often misinterpreted as a hunger cue, so drinking enough water will stop you reaching automatically for a sugary snack. Water even boosts your metabolism, so you’ll burn your food more efficiently. Remember to drink water throughout the day, not all in one sitting!
2. Reduce portions by using a ¾ plate size. It sounds so simple, but I use this technique myself all the time after a holiday or time of excess. Remember that we eat with our eyes, so if you use a smaller plate size you’ll think you’re eating the same amount, but actually you’re eating about 20% less. Do this consistently at each meal and you’ll have reduced your daily intake enough to make a significant difference to your weight. By eating smaller portions, you may be able to cut at least 300 calories per day - easily enough to start the scales shifting.
3. Do interval training workouts. Interval training is a type of exercise in which you utilize low to high intensity workouts in order to get a fat-burning workout. You may run fast for a distance (high intensity) and then walk for your recovery period (low intensity). You can use weights in the gym, or even do body-weight exercises. Whichever you choose, the trick is to work hard for a short burst of time and then give yourself just enough rest time before you start again.
The last 5 kg may be a little stubborn, but with consistency and determination you can lose them. Be sure that you are being mindful of the types of foods you are eating and reach for healthy foods. Limit sugar, but allow yourself treats or you’ll never stick with it for the long-term. Sometimes the last few kilos just takes a surge of resolve to do whatever it takes to reach your goal.
Take these tips into consideration and keep a positive attitude. In fact, your attitude is more important than you might realize. Be optimistic and celebrate every kilo lost. Give yourself some praise for your continual effort and don’t be hard on yourself.
You’ll lose the last 5 kilos before you know it!