Nw Year New You! How Are You Going to Achieve This?
New Year New You!
How often do we make that decision on 1st January and by 14th the whole programme has gone out of the window?
Let's look at the options. Is it a diet you want, or do you want to find a healthy eating way of life?
If you want to go on a diet, let's look at a few parameters.
Firstly, a committed decision needs to be taken for a diet to be successful. The only way to lose weight effectively on a calorie controlled diet is to limit calorie intake to 1400 calories per day. (US Weight Loss Registry, Australian NHMRC Review). A diet should be for a limited time 6-8 weeks ideally. No alcohol should be consumed. The calories consumed should be divided up evenly throughout the day with a heavy emphasis on low energy density foods like salads and steamed leafy green vegetables. Eat fresh food and avoid all processed foods, sugary snacks, sweets, cakes, biscuits and fatty snacks like crisps. Stick to a low fat, Low Glycaemic Index diet. (www.weightlossresources.co.uk/diet/gi_diet/glycaemic_index_tables). If you read any of the diet Guru books, these are the rules that they all basically set down. Set yourself a realistic target of about 1-2lb
(500g - 1Kg) steady weight loss each week. Exercise regularly. Everyone should take 30 minutes of exercise each day which can be broken down into smaller chunks or two 15 minute session, or three 10 minute sessions. (World Health Organisation recommendations). This type of exercise means movement as opposed to aerobic exercise which raises the heart rate. Initiating aerobic exercise should not be undertaken without consultation, especially if the client has a history of heart disease, is obese, suffers from Type ll diabetes, has high blood pressure or is pregnant. Correct aerobic exercise can be taken 3-5 times a week, together with weight training and flexibility exercises. Consult a professional to make sure you are taking the appropriate exercise for you, your age and your abilities.
The above is quite a strict regime.
A healthy eating programme may be more achievable. This is a life decision and the following list will help to achieve good results
TAKE THE WORD DIET OUT OF YOUR VOCABULARY
THINK 85% GOOD 15% INDULGENCES
EAT BREAKFAST EVERY DAY
NEVER LET YOURSELF GET FAINT WITH HUNGER
NEVER LET YOURSELF BE SO FULL TO FEEL SICK
SIT DOWN TO EAT - EVEN A SANDWICH
ALLOW 20 MINUTES FOR THE FOOD TO GET TO YOUR STOMACH
I.E TAKE AT LEAST, 20 MINUTES TO EAT
DRINK 2 LITRES OF WATER A DAY
DON'T BOLT YOUR FOOD
DENY YOURSELF A TREAT AND IT WILL BECOME AN OBSESSION
Whatever you decide is the best way forward for you, the more support you get from friends and family the easier it will become. A positive attitude and a smile work wonders to encourage yourself that you can do this and 2011 is going to be your year. Good luck!
How often do we make that decision on 1st January and by 14th the whole programme has gone out of the window?
Let's look at the options. Is it a diet you want, or do you want to find a healthy eating way of life?
If you want to go on a diet, let's look at a few parameters.
Firstly, a committed decision needs to be taken for a diet to be successful. The only way to lose weight effectively on a calorie controlled diet is to limit calorie intake to 1400 calories per day. (US Weight Loss Registry, Australian NHMRC Review). A diet should be for a limited time 6-8 weeks ideally. No alcohol should be consumed. The calories consumed should be divided up evenly throughout the day with a heavy emphasis on low energy density foods like salads and steamed leafy green vegetables. Eat fresh food and avoid all processed foods, sugary snacks, sweets, cakes, biscuits and fatty snacks like crisps. Stick to a low fat, Low Glycaemic Index diet. (www.weightlossresources.co.uk/diet/gi_diet/glycaemic_index_tables). If you read any of the diet Guru books, these are the rules that they all basically set down. Set yourself a realistic target of about 1-2lb
(500g - 1Kg) steady weight loss each week. Exercise regularly. Everyone should take 30 minutes of exercise each day which can be broken down into smaller chunks or two 15 minute session, or three 10 minute sessions. (World Health Organisation recommendations). This type of exercise means movement as opposed to aerobic exercise which raises the heart rate. Initiating aerobic exercise should not be undertaken without consultation, especially if the client has a history of heart disease, is obese, suffers from Type ll diabetes, has high blood pressure or is pregnant. Correct aerobic exercise can be taken 3-5 times a week, together with weight training and flexibility exercises. Consult a professional to make sure you are taking the appropriate exercise for you, your age and your abilities.
The above is quite a strict regime.
A healthy eating programme may be more achievable. This is a life decision and the following list will help to achieve good results
TAKE THE WORD DIET OUT OF YOUR VOCABULARY
THINK 85% GOOD 15% INDULGENCES
EAT BREAKFAST EVERY DAY
NEVER LET YOURSELF GET FAINT WITH HUNGER
NEVER LET YOURSELF BE SO FULL TO FEEL SICK
SIT DOWN TO EAT - EVEN A SANDWICH
ALLOW 20 MINUTES FOR THE FOOD TO GET TO YOUR STOMACH
I.E TAKE AT LEAST, 20 MINUTES TO EAT
DRINK 2 LITRES OF WATER A DAY
DON'T BOLT YOUR FOOD
DENY YOURSELF A TREAT AND IT WILL BECOME AN OBSESSION
Whatever you decide is the best way forward for you, the more support you get from friends and family the easier it will become. A positive attitude and a smile work wonders to encourage yourself that you can do this and 2011 is going to be your year. Good luck!