The best way to lose weight without being extreme


What is the best way to lose weight without being extreme ?

The answer to the question of  how to lose weight without being extreme is multi-faceted. There are several aspects that are important when it comes to healthy eating and losing weight that involve both food choices as well as eating behaviours.

What are your food choices?

Firstly is important that the food you choose to eat is healthy and full of nutrients. Your food should include protein, healthy fat, vitamins and minerals. Your food choices are important because in order for your bodily to perform optimally you need good nutrition from your food.

which food groups should you choose?

The second part of healthy eating is that you should be eating from all the different food groups and that food should be delicious. If you eat food that isn’t delicious, especially if you are dieting, it leads to inappropriate snacking and it’s not usually of the healthy variety. Also if your eating is very restrictive and you exclude major food groups it makes it very difficult to eat out or socialise or even share a meal with your family. It really is possible to eat from all food groups and still be healthy or lose weight if that is what your goal is.

Conscious or mindful eating

The next aspect of your food journey  that is really important is to eat with consciousness or mindfully. So for example if you have a food in front of you whether it be healthy or not its always good to go through a thought checklist first. Are you really hungry? Do you need that food? If you don’t need the food but still want it then decide whether it has to be an enormous portion and so forth. If you go ahead with eating the food make sure to enjoy and luxuriate in eat bite so that its not necessary to overdo things. By doing this mental checklist and eating your food with deliberate thought and mindfulness it enables you to eat with much more consciousness. This is a great tool to teach yourself to eat what you want but eat it moderately and with some thought.

Is portion important

Eating the correct portion is probably one of the more important factors in a weight loss program. Essentially weight loss is an equation. If you eat less energy that your body is using then you should lose weight. Or if you eat more energy or calories than your body is burning off you will lose weight. So the nuts and bolts of your weight loss program working is to make sure that you are eating less energy than you are burning by being mindful of your portion sizes

Planning

Now that we’ve covered the basics how do we make sure that the food we eat is both nutritious and above all delicious too. This step takes some planning and thought. The advice I often give to clients who are trying to lose weight is to gather a repertoire of delicious, healthy recipes (i often include these in meal plans or you can go to….. where I have done some of the planning for you) and begin building a group of recipes that your family love. Then the next step of the plan is to take those recipes with you to the shops or use the recipes to write your shopping list for the week and make sure that you have the ingredients to make your recipes. Without planning healthy eating or weight loss is much more difficult to manage.

Resources

If you need some help with your planning there are resources on this website (http://sandtondiet.co.za) to help get you going. There are two week dinner planners as well as a one month meal planner, which all include recipes, to get you going on your healthy eating or weight loss journey.

have you tried everything in this article and still can’t lose weight?

If you have tried all these strategies and you are still feeling stuck then have a look at these this article 5 top reasons you can’t lose weight or have a look at Top 10 diet tips and tricks for successful weight loss to see if there any extra bits that you may be missing out on.

 

Please feel free to add the link to this post to your articles but this article is an original publication and All rights are .reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. Copyright. Sandtondiet 2018.

5 top reasons you cant lose weight


Why is it proving to difficult to lose weight? In this post I have written a list of the 5 top reasons why your diet isn’t working. These reasons are based on clients that I see in my practice as a dietitian. There are several issues that crop up time and time again that seem to be stumbling blocks for people attempting to lose weight.

Often if these issues are dealt with then the diet tends to move forward at a better pace. If the issues aren’t dealt with then people tend to go from one diet to the next what ends up happening is that you end up heavier than when you started. So I have compiled this list of reasons why your diet won’t work so that you can  identify areas for change.

These are my 5 top reasons you can’t lose weight

The energy that you are consuming is more than the energy you are using

People often have the misconception that if they eat clean healthy food that their weight will automatically drop off. This isn’t the case though. A successful diet is based on the premise that if you are using less energy or calories that what your body is expending then you will lose weight regardless of how healthy the food is. Therefore if you are eating more calories than you are burning off, your diet won’t work

Make sure your snack after gym isn’t too calorie dense

My clients often report that after gym they go and buy a smoothie or protein shake. The problem is that unless you exercise really hard and for a long time, you are probably drinking more calories than you just burned at gym. This a very common reason for a diet not working.

What you did in your twenties doesn’t necessarily work as you get older

A lot of people find that as they get older they just can’t lose weight. This is because as you get older your metabolism changes and the plan that you used to use just doesn’t work anymore. Even if a person has eaten exactly the same for many years they may all of a sudden start to gain weight. They then may need dietary modifications to account for these metabolic changes

There is no one diet fits all

Some people report great success with certain diets while others are not successful at all on the same plan. Diets should be individualised so that it is specifically tailored to your personal needs. This may be a stumbling block for any person trying to  lose weight. It is also often the reason why your diet won’t work

Your diet is extreme but not sustainable

An extreme diet can work short term if you have a few kilos or pounds to lose but they aren’t successful long term because they aren’t sustainable. Again you would be much better off having a plan tailor made to suit you rather than trying another crazy, extreme or even dangerous diet

These are some of the top main reasons that you may not be losing weight. If you would like to check out some more dieting tips and tricks then check out Top 10 diet tips and tricks for successful weight loss or The best way to lose weight without being extreme These articles have other great tips on how to make your diet more successful in the long term.

 

Please feel free to add the link to this post to your articles but this article is an original publication and All rights are reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. Copyright. Sandtondiet 2018.

Top 10 diet tips and tricks for successful weight loss


Top 10 diet tips and tricks 

I am a dietitian and I regularly see clients who need to lose weight or who are battling to lose weight. The article this week is intended to give everyone who is trying to diet some tips on how to reach your weight loss goals.

This week’s top 10 diet tips and tricks guide is a great tool to use if are trying to loose weight and you need a few extra tips and tricks to achieve your dieting goals. The tips explain how to go about your diet in a healthy way without having to use extreme measures to achieve your goals in a healthy and realistic way.

Look out for future posts that you can use to improve your dieting strategy. The next post in this range will include the top tips for why your diet isn’t working and how to rectify them, so be sure to look out for that. So what are the top ten diet tips and tricks? Look no further….

portion caution

This is probably the most important tip. If  you are eating more energy than you are burning off then your diet won’t succeed. So make sure that you are not eating too much even if you are only eating healthy food

be realistic

set realistic goals and time frames for your weight loss so that the process isn’t frustrating

slow down

don’t eat too fast. It takes time for the signals to be sent between your stomach and brain to let you know that you are full

eat protein

eat protein at every meal, it helps to keep you full and to slow down the exit of the food out of your stomach

enjoy more low carbohydrate vegetables

these vegetables are a great tool. They are low calorie and help to bulk up your meal in a nutritious way

choose the right carbohydrates

not all carbohydrates are created equal. It is ideal to eat wholegrain, unrefined carbohydrates that are slowly absorbed into your system and that don’t cause huge sugar spikes

cut down on sugar

eating lots of sugar causes sugar spikes which leads to sugar cravings and is often the reason for a diet failing. So stick to unrefined carbohydrates

exercise

the obvious one…. exercise helps to burn calories and increases your metabolic rate

drink enough water

water is a key factor in your metabolism working correctly so don’t forget to drink. The recommendation is to drink about 8 glasses of water each day

eat delicious food

it is my firm belief that if you eat delicious food while you are on diet it makes the diet much easier to follow and sustain. So check out the delicious recipes on this blog for some yummy, healthy inspiration

If you you are doing all these tips but still find that you aren’t losing weight then check out 5 top reasons you cant lose weight or The best way to lose weight without being extreme for more areas that you may be missing out on.

 

Please feel free to add the link to this post to your articles but this article is an original publication and All rights are .reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. Copyright. Sandtondiet 2018.