- NUTRITIONAL WELLNESS
- KNOW YOUR SERVING
- BODY SMART
- MEAL PLANNING
- TIPS & TRICKS
- UNDERSTANDING FOOD LABELS
Being overweight or obese increases the risk of developing diseases of lifestyle such as high blood pressure, Type 2 diabetes, heart disease, stroke, osteoarthritis and certain types of cancers. Here are some tips for managing your weight and losing extra pounds in a sustainable way.
The “Quick Fix”
Beware of diets or weight loss strategies that promise weight loss without any effort. These types of diets usually do not provide sustainable solutions.
Be Honest with Yourself
Achieving a healthy weight, the “healthy way” can be quite an effort. To lose the excess weight and keep it off, it is important to reduce the amount of energy from food and drinks and increase physical activity.
Being physically active (exercising) helps to reduce body fat and prevents muscles from decreasing. Aim for a physical activity of at least 30 minutes on most days of the week (e.g. 5 days a week).
Some tips to help you eat less:
- Never go shopping on an empty stomach.
- Keeping the right food and drinks in your house can make planning healthier meals easier.
- Eat all your food at a designated table in your home. Avoid eating with other activities such as watching TV, driving, talking on your cell phone, or reading a magazine so that you can keep track of how much you are eating.
- Use a smaller plate so that your food portions do not look very small.
- Brush your teeth in the evenings as an indication to yourself that you have finished eating for the night.
Establish A Circle of Support
Choose friends, family or healthcare professionals to keep you motivated.
Do not use food to heal your emotional pain or stress!
- Measure your Body Mass Index (BMI) and waist circumference once in two weeks to check your progress.
- Weight loss goals per week, can vary from 0,5kg or more depending on the diet type and how much weight you need to lose.
- Set realistic, achievable goals.
A Few Small Changes To Get Started
Here are more great ideas that will cut calories from your daily intake, possibly, without you even noticing:
1. Downsize Your Dishes.Use smaller plates and bowls to help you eat less. We tend to fill up the dish we’re using and then eat it all. Our brains also think we are getting more when the same amount of food is placed in a smaller dish.
2. Enjoy Your Meals.Eating slowly helps you consume only what your body needs to feel satisfied. Eating too quickly, in less than 20 to 30 minutes, leads to overeating and feeling uncomfortably full afterwards.
3. Leave Some Food on Your Plate.This is especially important if you grew up in the “clean plate club.” By leaving even a few bites, you can focus more on your internal signals of satisfaction and less on eating food just because it is there.
4. Don’t Eat Out of a Bag or Box.When you eat out of a package, you are likely to keep eating until it’s all gone – no matter how many servings the package actually contains. Pour one serving into a small bowl.
5. Choose Your Glass Wisely.Here’s another place where our eyes play tricks on us. When glasses are short and wide, we tend to fill them with more fluid and to drink more. Use a slender glass for any beverage except water.
6. Rethink Your Drinks.High-energy beverages like soft drinks, juice drinks, energy drinks, and alcohol add kilojoules just like solid foods. Whenever possible, replace these drinks with plenty of water.
Physical Activity Pyramid
There are many wonderful ways to be physically active every day. By doing a variety of moderate-intensity activities, such as gardening, jogging, riding your bicycle, or walking, you will find it fun and easy to incorporate physical activity into your daily life. Adults should do at least 30 minutes of physical activity every day, while children should do at least 60 minutes of physical activity every day. Use the following Physical Activity Pyramid as a guide for creating your own weekly programme.
Source:Dr.Phil McGraw.The Ultimate Weight Solution:The 7 Keys to weight Loss Freedom.
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