Posted on : 18 Apr 2015 by admin | No Comments
When trying to lose weight, it is a common belief that the secret to success lies in the apparent quick fix methods of the Lemon detox, Paleo, Atkins, Raw Food Diet, Macrobiotic Diet and many more. We all know someone who has tried these diets with varying degrees of success but there is one fundamental flaw in them all…they are not sustainable long term. When considering what changes you need to make to lose weight, it is essential that your new way of eating is something you are able to keep up for the rest of your life.
Our bodies are amazing mechanisms that don’t require detoxing as we have vital organs to do this for us. If you eat only goji berries and quinoa, you will definitely lose weight but once you reach your goal weight and return to normal eating the weight goes back on….why??? Because people commonly perceive weight loss as something that is done until their goal weight is achieved. If you perceive weight loss as a lifestyle change, as something you will do for the rest of your life, then you will have greater success. That is why it is important to still include those foods that you enjoy as it will make your new way of eating more sustainable; but making sure they are not a regular part of your diet is the key. It’s time we give ourselves a break and stop trying to remember whether we are ‘allowed’ to include dairy and grains in our diet and think sensibly about healthy eating. We require a certain amount of meat, vegetables, fruit, dairy and grains to maintain optimal health and it is essential that we not remove these from our diets or we run the risk of suffering from nutritional deficiencies. Don’t make weight loss your goal, make a healthier lifestyle the aim and the weight will come off in the process.
9 Healthy Eating Strategies
The following weight loss tips or healthy eating strategies can assist you on your journey to a healthier lifestyle:
These strategies can be challenging at first but if you introduce them slowly, you are more likely to maintain the changes over a longer period as they will become a normal part of your life.
9 Reasons to Exercise
Research shows that weight loss is more successful if a change in diet is made in conjunction with regular exercise. There are two main types of weight loss exercise 1) activities of daily living (eg. vacuuming) and 2) planned exercise done to expend energy above that of daily living (eg. going for a run/walk).
It is recommended that adults participate in 150 to 300 minutes of moderate intensity physical activity (still able to talk while exercising), or 75 to 150 minutes of vigorous intensity physical activity (make you breathe harder and faster) per week. It is also recommended that you participate in muscle strengthening activities at least twice per week.
Currently less than half the population partakes in regular exercise. This is unfortunate, as regular exercise has been shown to not only:
So lets look at healthy eating, not as something we do for a short time, but something that we do for life. Even small improvements in weight and exercise can result in improved health. For more information, why not see an Accredited Practising Dietitian who can educate you on the finer points of weight management. They can also work with you to develop a meal plan, which you can use as a basis to start you on your way to a new, healthier lifestyle.