Simple steps to get in shape for summer

Not being overweight or underweight is important for good health. But your weight isn’t like your cholesterol levels or blood pressure, which no one can see. Being excessively overweight or underweight is highly visible to friends, family and even strangers in the street. And both states can invite unhelpful comments – whether well meant or otherwise. For this reason, weight can dramatically affect our self-esteem as well as our health.



But how do you achieve a healthy weight? Well, the first step is being honest with yourself. When many people look in the mirror, they no longer see the truth. Some people either deny how overweight they are or, if they’re already underweight, they might think they need to be even thinner.



One simple way of checking if you’re a healthy weight is to calculate your body mass index (BMI). You can either divide your weight (in kilos) by your height (in metres) squared, or use a BMI calculator. Once you know your BMI, you can take the appropriate steps to either gain or lose weight.

Setting realistic, achievable goals means you’re more likely to succeed, whether you need to lose or put on weight. For example, if you’re trying to lose weight, research shows that your health can be greatly improved by a loss of 5 to10 per cent of your starting weight. This could be your initial goal.



Writing down your goal is also important. As is rewarding yourself when you achieve it. And remember to set another realistic achievable goal so you’ll stay focused and motivated to succeed.



If your goal is to lose weight, it’s vital to learn when you’re likely to overeat. For instance, watching TV, when you’re stressed or when you meet a certain friend. You can then begin to change your behaviour. For example, you could meet your friend for a walk in the park rather than in a café. Small changes can make a big difference. By making small changes every week, you’ll be much more likely to stick with them.



It takes approximately 15 minutes for your brain to get the message that you've eaten; so if you’re overweight and trying to lose weight, eating slowly will help you feel satisfied without your usual second helping. Eating plenty of fruit, vegetables and wholegrain foods can also help you feel full without too many calories. And smaller plates make moderate portions appear larger so you’re likely to feel satisfied with less.
Take the first steps today. Calculate your BMI and then start looking at small changes you can make in your lifestyle. There’s still time to be in great shape for summer.



Paul Buchanan writes for a digital marketing agency. This article has been commissioned by a client of said agency. This article is not designed to promote, but should be considered professional content.