The Do’s and Don’ts of Dieting
Tips for a healthy start to the day.
The Five Do’s and Don’ts of dieting.
DO eat breakfast.
It’s easy to lull yourself into a false sense of security that by missing breakfast you have earned yourself dieting brownie points by forgoing some calories. Skipping breakfast lowers the metabolic rate, reducing the rate at which calories are burnt for the rest of the day. Even if you are not hungry, start the day with a small protein fix such as a boiled egg, protein powder smoothie or a bowl of ricotta and berries.
Easier said than done. Losing weight is not easy. Overeating and making poor food choices has a lot to do with emotional and psychological issues. A clever way to diet is to find a good friend or counselor who will mentor you for the first few months. Find out what your your binge ‘triggers’ are, whether it be low self esteem or anger at the in-laws. If you do break your diet, don’t beat yourself up, and don’t wait until the next day or Monday. Hop straight back on the saddle.
DO choose a sensible diet
Avoid fad diets. They simply do not work. Sure you may lose weight initially, but 99% of people return to their pre-diet weight and more within weeks to months. Choose an eating plan you will be happy living with after you have reached your goal weight. Weight management for most of us is a life long effort. Get used to it. A sensible diet is a nutritionally sound diet.
DON’T eat or drink artificial sweeteners
Not because artificial sweeteners are toxic, but they keep you in the sweet tooth loop. By avoiding all sweet food, after a few days you will find your sweet craving has reduced. Promise. Many studies have shown that people who consume artificial sweeteners and diet foods go on to eat as many calories in a day as if they consumed the full Monty version.
DO allow enough time
The body likes to maintain a steady weight, a ‘set point’. Even when it is overweight. A weight loss of 1-2kg a month is what you should aim for. After all, in one year that equates to a respectable 12-24kg. Every so often your weight will stagnate, not budging a milligram, this is the body setting a new set point. Have patience.