Most of us have experienced the deprivation of a starvation diet and the frustration as the lost kilos pile back on so easily. This is what we call the “diet cycle’. Dissatisfaction with weight often leads to a starvation diet, which then leads to an increase in appetite and a decrease in metabolism.
Depending on how long the dieter persists with the diet, much of the weight loss will be muscle and water. This leads to a further loss of muscle and a dietary relapse. This is where the term ‘Yo-yo dieting’ came from. Diets are something you stop and start. Undertaking a lifestyle change rather than a fad-diet will ensure that you lose the weight and keep it off.
These days we have hectic work and family schedules so it’s easy to skip meals, be sedentary, or drink too much wine. If this sounds familiar then it’s important to make some changes but this doesn’t mean you have to give up everything straight away. If you usually have two glasses of wine, cut it back to one or make the glass smaller. If you have a latte every day, treat yourself to a latte every second day.
Fat is stored on our bodies like a reserve tank for energy. Every gram of fat stored contains 9 calories. To burn fat you need to release these calories from your storage tank and use them as fuel. The best way to do this is to burn a few more calories per day through exercise or activity and to eat a few less calories per day.
It’s important not to eat too little when you are trying to lose weight. Your body will perceive a famine when faced with a shortage of calories or nutrients. This can lead to a decrease in fat burning and an increase in appetite.
Most nutritionists recommend eating 5-6 times a day to help reduce cravings and keep your blood sugar on a more even keel. You’ll be less likely to over eat if you know a snack is only a few hours away.
Water – Increasing your water will help you control your weight by preventing you from confusing hunger with thirst. Water will also keep your body systems, including metabolism and digestion working properly and give you the energy (and hydration) necessary for exercise Water helps prevent constipation and moisturises your skin from the inside out. Water is essential to maintaining elasticity and suppleness of the skin and helps prevent dryness
Exercise – Raises your metabolic rate and helps burn fat. An early morning brisk walk or jog on a treadmill helps you feel energised all day. Invest in at least 30 minutes a day. Run around the park, pedal a bike when watching TV or join a gym. Something is always better than nothing so if you’re not very active now start getting up 10 minutes earlier and just move, you’ll feel amazing when you do.
Start Fidgeting – Fidgeting can burn up to 400 calories a day. So start tapping your feet, jiggle at your desk and make as many trips as you can to the water cooler. All activity counts when it comes to calorie burning.
Socialising and functions – Plan ahead don’t go to functions hungry and don’t drink and eat just to be polite. Practice portion control and use social events as an opportunity to drink more water not an opportunity to graze mindlessly. Willpower can disappear after one or two alcoholic drinks so drinking diet sodas, coffee or tea is a good idea
Stop eating the white stuff – Exchange white bread for wholegrain bread, eat kumara or pumpkin instead of potato or pasta, choose brown rice over white rice and eliminate as much white flour or sugar from your diet as you can while increasing all of your green, red and orange vegetables.
Protein power – Compared with fats and carbohydrates our bodies burn more calories digesting protein, therefore aiming to consume a diet where 25-30% of our calories come from lean protein will help you lose weight and help curb cravings. Good protein sources include chicken, tuna, cottage cheese, venison, whey protein and nuts and seeds.
Essential Fats – You need to include some fat to burn fat and the best fat to include for weight loss and health is Omega 3 fish oil. Omega 3 is found in fatty fish. Supplementing with good quality fish oil in capsules or soft gels will provide you with essential DHA and EPA fatty acids. Studies show that Omega 3 fats help with weight management, insulin resistance, mood and are heart protective.
Keep an emergency snack handy – A protein bar should contain 150-250 calories, no more than 12 grams of sugar per serve and 12-25grams of protein. For busy people on the go these make satisfying snacks and are a healthier alternative to a muffin which could easily pack a 500 calorie punch with little protein and a lot of fat and sugar. Another great option is a small fruit and low fat yoghurt or a small handful of nuts.
Meal Timing – Our bodies love routine even if we don’t. Start the day with a high fibre breakfast, a serve of dairy or protein, complex carbohydrates in the form of cereal or toast and a piece of fruit. Eat regularly through out the day to curb cravings and manage blood sugar levels. This way you won’t need to inhale the contents of the fridge when you get home.
Calories count – At the end of the day calories count the most and if you are eating too many you won’t lose weight no matter what those calories are. Keep a food diary for at least a week, buy a calorie counter and find out how much you are eating. Then based on your food preferences plan your meals and include plenty of low calorie vegetables to fill you up. Try not to eat less than 1400 calories each day if you are a female and 2000 calories if you are a male.
Jacquie Dale
