How to lose weight – even if you can’t stick to a diet.

My hand is up, I have to admit, I’ve fallen off the healthy eating rails this last week.
We’ve had friends staying with us, and every night (and some days) have been filled with all the very best the South West has to offer.Wine farm lunches, (ho hum), fantastic fresh local produce (of the cheese and pate kind), and quite a lot of really wonderfully quaffable Geographe Bay and Margaret River wines (my poor liver).
How to lose weight in a healthy way

This week I’ve been eating and drinking far too much of all the things I know I shouldn’t.

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.

How to lose weight the healthy way

This week it’s back to lots of veggies and salads … but interesting ones, perhaps even with a little dressing as long as I count in the calories.

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.

Catherine offered me 10 tips to help achieve some life-long good eating habits, which are no nonsense and will help us all from straying too far from the healthy path.

  1. Sit down to eat
  2. Eat slowly – eat for enjoyment
  3. No mindless eating – no reading while you’re eating, no computer, no TV either.
  4. Don’t upsize your portions - eat small portions, regularly. Eating generates heat and energy and speeds up your metabolism.
  5. 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.
  6. Never nibble while cooking – beware the hiddne kilojoules you’re eating. Rather cook on a full stomach if possible.
  7. 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.
  8. 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.
  9. 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.
  10. 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!”

Exercise

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

I was stumbling around the internet looking for information on what foods to stock the fridge with after our friends had gone, and came across this helpful post about foods that can actually help weight loss.
Some of them are quite obvious (think lettuce!), but others are foods that perhaps we might overlook. Read the full article “Top 10 Weight Loss Foods,” it’s interesting and helpful.
How to lose weight the healthy way
The list includes:-
  1. Salads
  2. Oatmeal
  3. Almonds
  4. Eggs
  5. Aples
  6. Sprouted Pulses
  7. Lentils
  8. Soups
  9. Yoghurt
  10. Cauliflower

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?

Be Sociable, Share!

Sign up for Zigazag’s monthly newsletter

And receive a free blogging tutorial, "Sharing what I know to help you Build a Better Blog." Subscribe to our newsletter

Comments

  1. Yolanda Jones says:

    Great article to shift the bulge is not that easy especially when you love food and wine as much as I do! The mind certainly have to be brought under control and the will power amped up big time but slow and steady gets there in the end just cutting out bread I have lost 4kg in a month long way to go but will keep trying. Next step no carbs at dinner time the wine I might take longer with! Good luck to all those battling the bulge

  2. Alison says:

    Great tips, and really timely for me, as I recently started an exercise routine, but struggle with keeping to a strict diet – I enjoy my food!
    Alison recently posted..Conversations With My ChildrenMy Profile

  3. So Glad that you find them useful, Alison. Thanks for stopping by. Keep going with the exercise routine. I know what you mean about enjoying food!

  4. Lovely to see you here Yolanda! Thank you for adding to this conversation. I’m also pretty sure that bread has a lot to answer for in my diet and when I cut it out also feel better and lighter. Hmmm, cutting out the glass of wine at night is a tough one isn’t it! Let us know how you go with reducing carbs at night.

  5. well at least you have admitted to your readers that you have fallen off the rails, and that it is ok to do that sometimes. Lets face it – it happens. It is the summer entertaining season after all. But it is great to see you are back with new inspiration and tips. Well done Jo – says me who has just eaten a big piece of Toblerone! Sadly my intentions have well and truly fallen by the wayside this summer with visitors, husband at home, trips to Perth etc etc – I could go on and on with excuses! Keep up the great work Jo!
    Life Images by Jill recently posted..Contre-jour – playing with the light fantasticMy Profile

  6. Sounds like you’ve had a lovely summer Jill, and as you say, it’s getting back on track that’s important rather than regretting what you can’t change. Hope you enjoyed that Toblerone!

  7. Great tips Jo! I really think it is great to indulge every now and then–makes you feel like you are enjoying your life.

    My take is if you eat really well 90% of the time the indulges won’t hurt. I think you enjoy food so much better too when you leave the treats as treats.

    I’ve learned so much the past year on the right foods to eat, now if I let loose for a few days, I know exactly what to do to get back on track and detox. It only takes a week and the extra pounds are gone and I’m feeling fab again.

    Thanks so much for the mention. We’re struggling a little here with the no fruit thing-it’s just too easy to grab the fruit especially with the kiddies.
    Caz Makepeace recently posted..Flying Air Asia X- the good and badMy Profile

  8. Thanks for commenting Caz, and I think that’s a very good philosophy to have about leaving treats as treats. Would love to hear more about your one week detox regime. That sounds like something I would find very useful after a week out ‘playing’ with old friends.

  9. Aha, I’m back on the healthy, mindful eating wagon and feel better for that. Am having a week of a 5km walk/jog every day, which I had better go and start now as I have to whizz to help at school all too soon!!

    Posted some lovely snaps of healthy meals today, to remind me how much I prefer to think about what I eat and to really enjoy it.
    Seana Smith recently posted..Two Simple Lunchtime Salads And A Beautiful Breakfast OutMy Profile

  10. Well done, Seanna, I’m glad to hear that you’re back on the ‘mindful eating wagon’ and also walk/jogging every day. I hope you did go out? I’m going to have a look at the healthy meals you’ve just posted, right now. Thanks for commenting at ZigaZag, always appreciate your thoughts.

  11. Great article, thank you
    Muza-chan recently posted..Hama-rikyu, Japanese garden with seawaterMy Profile

  12. Thanks, as always, Muza

  13. It’s just a question of reducing what you eat until you start losing weight and allowing yourself treats so you don’t get bored and give up :)
    Annabel Candy, Get In the Hot Spot recently posted..Photo Friday: Byron Bay View from the LighthouseMy Profile

  14. Very sensible advice, Annabel and well said :)

  15. Natalie Scott says:

    Hey Jo, it is fantastic to read those top 10 tips because as a dietitian myself, they are similar to the things that I discuss with my clients. I like the talk around more ‘mindful’ eating, such as eating slowly, enjoying each mouthful and not doing anything else while eating, because when it comes down to it, food should be something that we enjoy and shouldn’t make us feel guilty. As someone said previously, that if our diets consist of 90% healthy, nutritious foods, then the remaining 10% can be foods that we enjoy just for the taste of them (such as my favourite, pizza or chocolate) :)

  16. Hi Natalie, Thanks so much for taking the time to reply and for your interesting and helpful comments. It’s great to have validation from a dietician, and I’d love to bring ZigaZag readers more ‘healthy eating’ rather than ‘diet’ tips in the future.

Speak Your Mind

Link to Commentluv

%d bloggers like this: