That’s right! LIFESTYLE change! I refuse to use the word “Diet”. Why? Simply because they do NOT work!
Ok, they may work, for a little while, but once you stop “dieting” and go back to eating “normally” hello again lost kilograms! You feed your body less food, which is what it is used to, so you shock it by eating a strict, restrictive diet, you lose some weight (and damage your metabolism whilst at it). Then after a while your body panics, thinks you’re starving and goes into starvation mode, gripping and clinging on to what excess weight you have left.
This is also known as a plateau.
People reach this point and the diet seems to no longer work (minus the fact that they are over eating only certain foods), so they go back to eating how they previously did and the weight piles back on again. This cycle is usually repeated sometime in the near future! Diets are not healthy and they are not maintainable! Ask anyone who has lost a lot of weight and you can almost bet they will tell you that maintaining your desired/goal weight is harder than losing weight, and let’s face it; you simply cannot be on a diet forever!
You only need to start with making small changes.
Most people will start their “lifestyle change” by making extreme changes. This is a sure way to fail! You will find that people who have lost a large amount of weight and have managed to keep it off have started with basic changes to their lifestyle. Here are some tips to help you on your journey to a healthier and fitter you!
- Eat smaller portions. I no longer eat 3 meals a day. I eat approximately 6 small meals throughout the day. This helps keep you full and control your blood sugar so that you don’t develop the urge to binge eat. For example, eat breakfast, then for morning tea/snack, have a second small breakfast. Instead of having a large meal for lunch, eat half your meal, then put it aside if possible, and eat the remainder a couple of hours later. Do the same for dinner, just eat your first “dinner” earlier in the evening or late afternoon! Throw in a couple of healthy snacks too!
- Cut out the fat! Well the bad fat anyway!
Opt for leaner meat or trim the fat off it! Use less oil when cooking and try to use healthy oils such as olive, canola, sunflower or avacado! Instead of frying food, boil, poach, steam, barbecue, grill or roast it. You have plenty of alternatives to frying! - Add vegies to your meal, lots of them!
- Drink more water; try to drink 2 glasses before a meal. Stay hydrated during the day. I have a water bottle I constantly refill throughout the day.
- Do not bring junk food into the house in the early days of your lifestyle change. My theory is, if you want it that bad, you’ll go out and buy it! Which usually doesn’t happen, because who wants to go to the trouble of visiting the shops just for some chocolate? Even if you do, at least you don’t have more sitting in your pantry. If you do need it, buy a small bar instead of a large chocolate block. Or a small packet of chips instead of a large one! Also, for those sweet cravings, keep berries in your fridge or freezer. They are sweet and low in calories and will usually fulfil your cravings for something sweet! My favourite sweet indulgence is fresh strawberries dipped in DARK melted chocolate!
- Get active! You don’t need to exercise for one hour every day. If you currently do not partake in any form of exercise, start by walking for 30 minutes a few times a week or try an easy workout video at home. Perhaps start lifting some very light dumb bells. Just get active; just get your heart rate up for at least 20 minutes a day to start with. Just do it!
Saying “Oh, I’ve already ruined my good eating today. I’ll just eat crap.” Is just like saying “Oh I’ve dropped my phone on the floor, I’ll just smash it till it breaks.”
Making healthy food choices is a lifestyle…but enjoying that lifestyle does take practice. One tip: Don’t judge your ‘clean eating’ in periods of days. This quote puts it in perspective…if you indulge, enjoy it and then move on the next meal