Remember to keep your goals in sight to motivate yourself.
5 Word Diet Plan – and the only one that works: Eat Less and Move More!
To be successful you need to change your life. You
need to take control of the bad habits you have turned into an unhealthy
life. You need to be excited about it too. And you have to believe that
you can do it. Dreams turn into reality very quickly when you work
Stop watching the scale every day. If you weigh
yourself, do it just once a week — as soon as you wake up, after you use
No matter how much you want a change in your life,
nothing will happen until you DO something. You can talk about starting
an exercise regiment and eating healthier foods all you want, but
nothing will change until you START DOING IT.
Change your schedule, if possible. If you exercise in
the afternoon but overeat while watching TV at night, try exercising at
night. Go to work earlier, come home later, schedule your walks during
times you know you’re vulnerable to snacking. Switch things up to help
break bad habits.
Be aware of self-deception. It can sneak up on you
from any angle. Examples of food deceptions: Breaded/fried chicken
breast does not constitute an optimally healthy protein source, compared
to simple grilled chicken breast. Potatoes do not constitute a viable
vegetable source (they are a carbohydrate source)..
Get enough sleep – that’s the first and most important
step. Without sleep, it’s harder to plan your meals, to exercise, or to
consciously eat healthy.
Focus on health and NOT weight loss. It is far more
important that you live a happy, healthy life than look good naked.
You’ll thank yourself when you are 80 and still lead an active life.
Healthy eating tips
Avoid processed food or at least food where you can’t pronounce the ingredients. Keep it as natural as possible.
Water! Water! Water! It kick-starts your metabolism. Stop drinking sugary drinks such as Coke, Fruit Juice or bottled Iced teas.
Make one change at a time. Don’t cut everything out at
once. For example, cut out fried foods. When you’re used to that, cut
out sugary drinks, etc.
Lay off the rubbish food, apart from one meal a week
where you can eat what you like – it’ll help you stick to it and you
won’t have the temptation to eat rubbish all the time.
Eat according to the Glycaemic Index, sticking with low and medium index foods.
Be mindful of what you are eating. Keep a food journal
or diary. Seeing it in writing always gives it weight and helps reveal
patterns or triggers.
Stop the evening eating. You don’t want to eat and then go to sleep. All those calories just sit there unused while you sleep.
Eat mostly raw fruits, veggies and lean protein and a couple of serves of good fats, eg olive oil, avo
Brush your teeth early in the evening rather than just before bed. It keeps you from snacking if you’re not really hungry.
Portion control used with a 20 minute wait time — wait
20 minutes after eating the sensible portions, and then see if you
still feel hungry. Nine times out of ten, you won’t. If you do, get a
If you’re a parent, don’t absorb “invisible” calories by eating your kids’ food.
Eat slowly and you will only eat as much as you need to be full.
Whenever you eat, think about how much food you would
waste by overeating. Your body doesn’t *need* all the food that’s on
your plate, why waste it? You could eat the leftovers for lunch the next
day and save yourself some money, or you could split it with your loved
one and have company while you eat. You could give it to the homeless
guy down the block who REALLY needs it. Any reason you find not to waste
that food is a good one.
Eat everything in moderation; if you really want the
pizza, have it once, get it out of your system, it’s okay to indulge a
little occasionally. Key word is occasionally. Better to indulge a
little, than to binge later.
Learn to cook, from scratch. That way, you control what you are eating.
Eat lots of fiber; it’s surprisingly filling compared to that cupcake.
Eat as soon after you get up as possible. This gets your metabolism working at a higher rate sooner in the day.
Cut out alcohol or reduce your intake to one or two glasses a week..
Go to bed early and get up early. If you stay up late,
you will overeat, guaranteed. It doesn’t matter if you are a night
person; change into a morning person. When you go to bed early, you
don’t think about food all night.
Instead of counting calories, concentrate on reducing
your fat intake. Fat that you eat converts more readily into body fat
than does protein or carbohydrate.
Try to enjoy your food, eat it slowly and consciously.
Positive change is easier than negative change.
Instead of thinking of foods that are “bad” and that you feel like you
need to cut out, think about all the new recipes and foods you will get
to try if you start experimenting with more vegetables, more spices,
Don’t count calories after you eat them, count before.
Create a routine for what you eat – for a month, do not think of food as something to be enjoyed, think of it as fuel.
Take one of the three meals a day, and make it
healthier (veggies, fruits, whole grains, etc.). Combine this with
drinking ONLY water when at work and it’s quite the effective method to
lose a few kilos
If you’re a stress eater, try cucumber slices or sugar free chewing gum. Lots of chewing, not many calories.
Reduce the intake of three white things – white flour
(all-purpose flour), salt and sugar. Get rid of white flour completely
Go backpacking. Carrying a heavy pack and walking around a lot will help you shed a lot of weight.
Exercise 3 times per week, very gently at first.
Exercise: any kind any time. Sure there are better
times and better exercises for fat burning, but they all beat sitting on
Cardiovascular training in the morning before you eat
breakfast. This forces your body to utilise stored body fat for energy
rather than carbohydrates, since you are in a carb-depleted state after
having not eaten for 8-10 hours.
Regular aerobic exercise helps, for a period of at least 40 minutes, weight training burns fat for a lot longer
If you can’t run, start slow by walking for 9 minutes
and jog for 1 minute. Do that a couple of times and then slowly exchange
the minutes walking for minutes running.
Buy a pedometer and try to get 10,000 steps per day in. That’s about 5 miles +/- depending on your stride length.
Swim! Swim! Swim!
Find a fun exercise. Join a netball team, commute to
work on a bike, whatever. Your strategy should be time-sensitive – only
make choices you can see yourself committing to for years, be it gym
walking, dieting, whatever – temporary won’t work.
If you are resistant to exercising, consider volunteer
labour. Walk dogs at the animal shelter. Do beach or riverside
clean-ups with a local environmental group. Volunteer on building and
Replace your least favourite TV show with mild calisthenics for 30 or so minutes. Easy on an exercise ball.
Get an active dog! They will force you to get outside every day, and they make the best exercise companions.
Take the stairs. Walk or bike ride that short distance instead of driving.
Start walking outside to get fresh air, which translates into better mood. If it rains, use a treadmill.