The truth is that weight loss management is an all-consuming topic for very good reason. Without changing your lifestyle and possibly the way you think on a daily basis, going on diet and trying to stick to it is like putting a band aid on a compound fracture – it just isn’t going to work!
If you have decided you have to lose the flab and get yourself together, your only hope is by not putting a time limit on it and not telling yourself that you’re ‘going on a diet’. In other words, you need to rethink the way you eat altogether and make incremental, small and permanent changes that last a lifetime.
Don’t just take our word for it… – Photograph by Lauren Manning
Portion Control / Rule of Palm
You need to address the portion size of the meals you’re consuming – immediately choose to only have one helping instead of two. This is a great start. Also follow the rule of palm, and portion out each component of your meal by measuring it in your palm (i.e. protein, carbohydrates (this includes fruit & vegetables), etc.)
If you already eat very healthily – and by this we mean perfectly balanced meals, no sugar, no salt, no refined carbohydrates, loads of veggies raw and cooked – it is still possible to overeat, so focus on eating the right portions. It really will make a difference.
Homemade salmon salad – Photograph by snowpea&bokchoi
Replace a Meal at a Time with Something Healthier
This would be the next step. Slowly start replacing each meal with something equally as tasty but healthy! Instead of the croissant for breakfast with a cappuccino, try having unsweetened muesli with live natural yoghurt and berries, or even scrambled egg with an organic toasted rye bread slice.
Instead of the biscuit and tea mid-morning, have a piece of fresh fruit with some raw nuts/seeds – this will keep you full till lunch and it will help balance out your energy levels.
You can then move on to changing your lunch and dinner bit by bit. For lunch look at having a salad with good protein (lean chicken, fish, meat or cheese). This will curb the hunger and nourish the body. This meal could be put together easily from home – a salad from a packet of fresh leaves, fresh cherry tomatoes (no cutting necessary), 1/4 avocado pear and pre-cooked cold salmon, available from any supermarket. Add some new baby boiled potatoes to that (yes! potatoes!) and you’ve a substantial little meal going on. Substitute fish for chicken or other lean (but not processed) meat for variety.
Limit the Treats
If like the majority of the population your poison is chocolate, start by changing gradually to the better quality chocolates until you’re on to 85% cocoa solids. There are all sorts of health benefits to this but, in short, it is purer and contains less sugar and more ‘good’ ingredients (such as resveratrol) than your average Mars Bar. Resveratrol is an ingredient found in the skin of red grapes and therefore red wine, and has been examined by scientific researchers as an antioxidant, an anti-cancer agent, and a phytoestrogen with strong anti-ageing properties. But again, less is more, even of ‘good’ chocolate.
This is the optional change: the alternative is to cut it out altogether (except at Easter, Christmas and birthdays. Oh, OK, and your friend’s birthdays). Choose healthier things to snack on, such as hummus and raw crudités, fruit with raw nuts/seeds etc.
Exercise is a vital part of weight loss – Photograph by Dr Jimi Glide
Exercising regularly is key to any diet and we suggest doing an average of 30 minutes per day on our weight loss management programmes. However, you need to make sure you are doing the right exercise (we suggest having a session with a PT) as well as fuelling your body adequately with food so that you get the most out of your exercise regime.
Exercising produces endorphins, which are the happy chemicals that give you that buzz. Doing at least 30 minutes of exercise a day will help you tone up, remove toxins faster and improve your skin.
How to Stick to a Diet: The Facts
There is no doubt that you are what you eat, or rather, what you ate. If you eat healthily, your body will be healthy. If you eat unhealthily, in time, you will be unhealthy. The good news about these facts is that it puts you, the eater, securely in the driving seat and gives you much more power than you dared hope for. It’s no longer the fault of your genes, glands, parents or unhappy childhood. Sorry!
Refining our lifestyles would result in massive changes to our weight, health and wellbeing. We would sleep better, perform better, and generally be happier individuals. We could even put the word ‘diet’ back into our vocabulary without it being a dirty word.
One correct definition of the word is, amongst others, “food and drink considered in terms of its qualities, composition, and its effects on health”. As opposed to “lower your calories till you pass out and fail to lose weight after all”.
However, if this all seems like too much hard work, try getting a diet delivery company such as ours to help!