To be truly successful in achieving and maintaining long term weight loss you may need to change some of your beliefs and patterns about food and eating. For example, skipping meals will not necessarily lead to weight loss and in fact can increase weight by slowing your metabolism.
Many diets are marketed to make you believe you can do it for the short term and achieve long lasting results. This is simply not true. For a diet to work and not just in the short term, you need to be able to make it part of your lifestyle.
Guilt will only make you feel emotionally heavy and that’s not a good start for losing weight. Do not think of yourself being on a diet. That implies you may come off the diet. Your aim is to change your habits and incorporate these into your daily life – forever!
The list below is a guideline for optimising digestion and metabolism of food
- Always start the day with a good breakfast including complex carbohydrates and protein
- Create a menu plan for yourself, including snacks and stick to it
- Keep a diet diary to determine your food intake and reactions to different foods
- Ensure you eat from a wide variety of foods and include all the food groups
- Eat 5- 6 smaller meals per day rather than 2-3 larger meals
- Do not skip meals
- Take your own lunch to work
- Avoid the temptation of junk food by carrying small snacks that you can eat through the day
- Chew food thoroughly and eat slowly Avoid eating while watching TV
- Avoid eating late at night
- Allow yourself a small guilt free indulgence each week
- Engage in an activity or hobby that can occupy your mind and hands in times when you would normally snack
- When eating meals sit and relax in comfortable surroundings
- Exercise for 30 minutes per day. Low impact exercises are good to start – eg. walking, yoga, dancing, gardening. Join a group or workout with a friend to help keep you motivated