For many of us the New Year brings a strong determination to do something about our weight. It’s not an easy task and it’s never too late to begin. Here are some tips to help you reach your goal:
- Drink Water
- Increase the amount of your body movement. Get going. I don't mean kill yourself. I mean, if you walk to the mailbox, then walk a bit past it. Start walking if you can, if not, roll your arms, your head, your ankles. No matter, what shape you are in you can do something extra.
- Learn to say No, for at least 10 minutes before eating when you are not hungry.
- Write down your goals. Make them reasonable and think only 4 or 5kg at a time. If you have to lose 40 think in 5's this gives you a win each time you reach a milestone.
- Increase your fibre, beans, veggies, fruits, whole wheat, bran and oatmeal are good sources.
- Read nutrition labels and learn how to calculate fat grams and carbohydrates. Speak to your doctor or dietitian about how many grams of fat and carbohydrate you should be aiming for each day and count them. Keep a food diary.
- Eat at the table only, no more snacking at the television.
- Substitute frying for better ways of cooking food - dry bake, grill and poach.
- Quit cooking for an army. Leftovers are killers.
- Always ensure the nutritional balance is met in your meals so there is enough protein, vegetables (at least five servings a day) and unprocessed fats which also keep hunger at bay.
- Get rid of treats in the house. If the kids must have them, fine, buy stuff you don't like and they do.
- Ask the family for support or join a support group.
- Pat yourself on the back for good days, and don't be mean to yourself on bad days. On a bad day, STOP, drink water and say that is enough. Continue with your good habits, don't put off until tomorrow what you can do today.
- Eat things you like, fit them into your calories for the day. Just try to learn to eat less of them.
- Never abstain from eating so much that you become ravenous. Starvation brings on panic and you will eat anything in sight. Temper your appetite by snacking on natural yoghurt, cheese or nuts.
- Put encouraging things on your refrigerator, not negative things.
- Always wait 10 minutes before doing a no no. Give yourself time to assess whether you will be hungry later because of it, or will you walk it off first. Hmmm, maybe taking a walk right away and EARN it.
- Get rid of all hydrogenated fats- they are everywhere. We don't need them and they are killers.
- Eat breakfast.
- Take each day at a time. No one is a hero. If you can watch 90% of the time the other 10% will take care of itself.
- Keep a log on what times and what kicks you into an eating binge.
- Look at past failures at dieting and evaluate why you failed. WE learn from failures.
- Park further from the grocery store, take the stairs instead of the elevator or at least try to get a couple of flights of stairs in if you can. Build it up.
- Don't pick from your children's meals or feel compelled to clear the plate for them. If they are sensible enough to know when they're full then maybe your own clean plate means you have had enough too. There is also no need to force them, or yourself, to finish eating everything on the plate.
- Take vitamins, your body can't get the proper nutrients out of food these days.
- Don't shop when you are hungry.
- Downsize the dinner plate and only eat what you serve yourself. Don't be tempted to have a second helping. It's important that all meals have a beginning … and most importantly, an ending!
- Have faith in yourself, read all you can on dieting.
- Take time to eat and enjoy your meals by chewing properly, savouring all the flavours of that healthy food.
- Lose weight gradually - it will stay off that way.