So who am I to be writing about losing weight the healthy way you might well ask.
I think many of you will agree that a strict diet for life is probably just not possible (unless you have a life threatening condition) and that sometimes life in general just gets in the way of making healthy eating choices.
Although I’ve been beating myself up a little about indulging just a little too wildly this week, I think that we should accept it’s ok if you fall off the rails once in a while, as long as you get the train back on track as quickly as possible.
This week I’m back on track and I’ve been looking elsewhere for inspiration.
First up I contacted the wonderful Catherine Saxelby at Foodwatch who has written 10 books about healthy eating and special diets, including “Catherine Saxelby’s Food and Nutrition Companion”. She’s an accredited nutritionist, dietitian and blogger for busy women who want to eat right, lose weight and boost their energy.
Catherine has this to say about keeping motivated.
“The secret of successful weight loss is the creation of habits that help – not hinder – you achieve your weight loss goals. Motivation may get you started, but it’s habits that keeps you going. If you always bolt a meal down as if it were your last, that’s a habit that sets you up to overeat more than you probably need. Doesn’t matter whether it’s low-kilojoule salad or high-fat tiramisu, eating fast is not a habit to cultivate (another good reason not to buy fast food which is often eaten fast).”
How to lose weight the healthy way – create life-long good eating habits.
- Sit down to eat
- Eat slowly – eat for enjoyment
- No mindless eating – no reading while you’re eating, no computer, no TV either.
- Don’t upsize your portions – eat small portions, regularly. Eating generates heat and energy and speeds up your metabolism.
- Don’t serve your meals up at the table -plate food in the kitchen and try not to leave serving platters or dishes on the table.
- Never nibble while cooking – beware the hiddne kilojoules you’re eating. Rather cook on a full stomach if possible.
- Planning is the key to healthy eating and healthy weight loss – have something in the fridge or freezer that you can cook when you come home tired. If you’re going out, take a salad box or sandwich with you so you don’t have to buy fast food.
- Make your fridge weight loss friendly – Fill your fridge with food to make your weight loss eating plan easy – low-fat milk, low-fat yoghurt, vegetables, salad ingredients, tomatoes, chilled water, cold meats, hard-boiled eggs.
- You don’t have to eat everything on your plate – and if you’re out ask the waiter to put the rest in a doggie bag or share a dish with a friend.Remember to stop halfway through your meal and ask yourself: “Am I full now? Have I had enough?” Stopping eating when your stomach signals it’s full is so hard to do but it’s the secret of lifelong slimness and healthy weight loss.
- Out of sight, out of mind and off the hips! – keep high-temptation foods out of sight – in containers at the back of your cupboard or in the refrigerator.
If you’d like to read more of Catherine’s gems of wisdom, then have a squizz at “Top 10 Weight Loss Secrets of Highly Successful Losers”
Catherine also told me that it’s important to think ‘long term’.
“Think in weeks or months, not one week. Your excess weight crept on gradually and that’s the best way for it to come off – gradually. That way, you won’t trigger your body’s ‘fast and famine’ mode.”
And in connection to my falling from weight loss grace this week, she tells us that it’s important to use the 90/10 rule.
“Don’t give up all treats and favourite foods – just keep them small and occasional. If 90 per cent of your intake is healthy, then the remaining 10 per cent of an occasional ‘treat’ won’t derail your efforts. And the odd treat will stop you feeling deprived and less likely to pig out and binge. One chocolate won’t ‘spoil’ a healthy diet – but the whole box will!”
I was doing quite well on the exercise stakes until last week, managing to squeeze in at least an hour a day on my bike or pounding the streets of our suburb or scrunching along the beach. What I neglected to do was squeeze in a bit of exercise while our friends were around.
I could have, should have, but felt it wouldn’t count.
Catherine on the other hand, told me this.
“Squeeze in ANY exercise when you can. Walking is excellent. Not only does walking help you keep the weight off, it also helps you unwind and clear the brain. Remember: ANY exercise is better than none!”
(Some of this information comes from Catherine’s FREE Fact Sheet. It’s a single page summary and makes a great handout or simple reminder for you to stick on your fridge door. You could download your own copy here or read “7 Diet Secrets that are staring you in the face.“)
Foods that help weight loss
- Sprouted Pulses
Last but not least
Caz Makepeace at Mojito Mother tells us why she’s giving up sugar (and gluten and dairy) and how it’s been helping her keep lean and trim as well as look and feel more healthy and energised. Perhaps you might like to have a look at her post, “The I quite Sugar Diet and eBook” and see what you think about eating less sugar or not having sugar in your diet at all.
As ever, these healthy eating and weight loss posts are meant only as a guide and an example of what I’m finding out or trying to do to maintain a healthy weight. They do not constitute medical advice
Have you been eating well these last few weeks? Are you managing to stay trim and healthy? Why not tell us your tips or troubles in the comments section?