With winter settling in, so many of us are still struggling with the weight we have put on last Christmas. How are we going to make it disappear? There are so many different diets out there at present: high protein diets, low carb diets, low fat diets, soup diets, and not to mention the no sugar or fructose diets which are highly restrictive on fruits and some vegetables.
The good news is: all diets work. If you are 100% committed and stick to the diet guidelines for long enough. The trouble is, as well as some serious health safety issues with some of them, people tend to put all of the weight back on after they are done, plus an extra kilo or two when the diet finishes. It’s all about the psychological effect of deprivation and then over indulging once you reach your goal weight, and sometimes even long before you get there. And so the vicious cycle continues.
But it doesn’t need to be all doom and gloom.
As I explain in my book, ‘KIS (Keep It Simple) and Lose Weight’, shedding unwanted fat does not have to be difficult, confusing or stressful. A healthy lifestyle, healthy attitude and healthy eating guidelines are the base of what we really need to achieve optimum health and weight. So, no more yoyo dieting. No more fads. Follow these guidelines and you will see the results will speak for themselves.
Here are your 5 basic ‘Iron Rules’ to follow. Following these basic rules will get you on the right track for sustainable weight loss success:
Iron Rule 1:
Always Have Breakfast. Absolutely and completely non – negotiable.
Iron Rule 2:
Never stuff yourself. Only eat until you are about 80% full
Iron Rule 3:
‘White is out’. Do not consume any refined or processed food including sugar, white flour based bakery goods (sweet or savoury) and processed meat.
Iron Rule 4:
Never ‘starve’. Through your waking hours make sure you never go past 4 hours without eating. Aim to eat every 3 – 4 hours.
Iron Rule 5:
Never go to bed on a full stomach. Make sure you finish eating at least one and a half hours before bed time.
The following guidelines will give you more specific information to help you reach your goal:
1. Make a commitment for yourself and your family as a lifestyle, not a diet.
2. Have good quality protein with every main meal. The healthiest options include free range eggs and chicken, turkey, fish, nuts and seeds (unroasted, unsalted), unsweetened full cream yoghurt, beans, chickpeas, lentils, quinoa.
3. Include a variety of fresh fruit and vegetables daily. Go for lots of colours on your plate: orange, green, purple, yellow, red. Enjoy a variety of nutrients and disease fighting phytonutrients.
4. Have a piece of fruit and a handful of nuts as a snack. As we combine fruit with protein fat and fibre from nuts, you will find that by the time the next meal comes along you are less hungry and also less likely to reach for unhealthy snacks between meals.
5. More options for snacks: Carrot/celery sticks or wholegrain biscuits dipped in hummus. A cup of yoghurt mixed with blueberries and a teaspoon of chia seeds or a handful of pumpkin seeds.
6. While making an effort to lose weight, avoid all dried fruit as its sugar content is quite high.
7. Do not drink what you can eat – instead of orange juice – have an orange, instead of apple juice – have an apple. Enjoy the variety of nutrients you get from this fruit and feel satisfied for longer.
8. You can have up to 2 pieces of bread or a small bowl of rice daily (best options are brown rice or basmati).
9. Replace margarine with small amounts of real butter, or better still, avocado, hummus or tahini.
10. Avoid refined sugars in your daily eating routine – stay clear of cakes, lollies, ice creams, chocolate etc generally, but allow yourself to enjoy these treats occasionally without feeling guilt
11. Minimise alcohol intake to 2 drinks per week until consistent weight loss is established.
12. Move regularly – a minimum of 30 minutes a day at least 3 times a week is a good start. Walking (brisk) is a great option. Resistance training utilising at least your own body weight or weights is extremely beneficial as well.
13. As you get fitter, you will need to change your exercise as you will need to keep your body guessing for continued results as the body adapts to your way of training.
14. Most importantly: ENJOY LIFE! While you are trying to lose weight, follow the guidelines above 90% of the time – that leaves you with 2 meals per week and 2 treats where you can eat whatever you like. As long as you follow the 80% full guideline you will be getting closer to owning the body of your dreams.
By Maya Brosnan
Nutritionist, Iridologist, Fitness Professional
Author of ‘KIS and Lose Weight’
BHSc (Nutritional Medicine)
© Maya Brosnan, 2013
————————————————————————————————————————–For more information please visit www.kisandloseweight.com.au
Or email: info@mayabrosnan.com.au
