There are so many diet and exercise myths and nutrition plans out there and it’s hard to know what the truth really is, and what really works. And it’s even harder to stick to it as most of them are short-lived and unrealistic changes that impact us negatively, that we give up after a few days. Here I will share with you some simple behavioural change techniques on how to manage your health healthily, long term and well…balanced. Understanding and modifying the behaviours associated with eating food is a more successful approach to long term weight loss than simply dieting. As we all know diets make us FATTER!
1. Stop dieting: If you aim for a calorie deficit of 500 calories a day, you will lose approximately 0.5kg per week. This is a safe weight loss that you will be much more likely to maintain. Most of us can achieve this by simply walking briskly 2-3 miles on 4-5 days per week (think 250 calories) and introduce moderate restrictions in daily food intake (think 250 calories – ONE SANDWICH!). It is possible to lose 6kg in a few months just doing this very simple method on an ongoing basis. You will also have more lean tissue (muscles )at the end of it!
2. Listen to your body: Our bodies signal to us when it’s time to eat- rumbling stomach, irritability, problems concentrating, headache. These are signals that tell us that we need to put some more petrol into our vehicles, to meet the demands of our daily activities. Reconnecting and focusing on those true signals will help you to regulate food intake and quantities. On top of that ensuring that you are mindful of the signals subsiding before you are full is equally as important. Ideally both of the extremes should be avoided, as no one wants a headache, or on the flip-side a bloated feeling. Moderation is the key, and you are the control panel.
3. Use a hunger measure scale: Before you put anything past your lips you need to assess how hungry you really are, as it makes you more aware of the real internal hunger. If 0 indicates extreme hunger and 10 indicates extreme fullness, your target should be between 3 -8. Anywhere less than that and you will most likely eat too much and much too fast! So begin to eat at 3 and stop at 7. And always keep in mind that it takes about 15-20 minutes for the brain to register that you are full.
4. Distinguish between physical and emotional hunger: Physical hunger is a process that occurs every 3-4 hours for most of us. If we don’t listen to the cues for food, our bodies slow down and try to conserve energy. This is not helpful if you wish to lose weight. You need to teach your body to use up the energy you give it, not to store it. Emotional hunger is when you feel happy, sad, anxious, or bored. We all have been entertained by the Fridge when the telly is no good! Understanding the difference can help you to stay clear and focused on your goals.
5. De-demonise foods: Don’t think of it as good food or bad food- generally speaking all food is OK if eaten in moderation. Forbidding yourself from eating certain foods will only make you want them even more. If you relax and adopt a mind-set that you can allow yourself a little of everything, it may surprise you when you don’t want the forbidden fruit as often (or not at all!) If you are good Monday to Friday, and stray a little over the weekend, then don’t beat yourself up about it. It’s no big deal! (As long as it’s not a complete binge of course!)
6. Do not skip meals: eating frequently during the day is a key principle in weight management, maintenance and weight loss. 3-4 small meals a day and 2-3 health snacks is the best approach. Often people skip breakfast, or substitute it with coffee. Don’t. Skipping breakfast can decrease your metabolism and make your food choices later in the day less likely to be healthy. A good measure for a MEAL size is your clenched fist. That is how big roughly your stomach is and anything over that will turn into….you guessed it …additional unwanted weight!
7. Disregard diet myths: a safe rate of weight-loss is 0.5-1kg per week- NOT 10kg’s. I would recommend to seriously question food substitutes, supplements, appetite suppressants and meal replacement that are not based on true science. Misleading commercials, advertisement and testimonials are often not based on much but make us believe that they are the miracle we have been waiting for. They work for a short period of time and once you stop, you immediately regain the weight and some more on top of it. (And the bad news is that the majority of what you gain is fat, which is the hardest to shift).
8. Stay motivated by self-assurance: we need to understand that weight loss occurs at different rates in different people. The most important thing is that long term changes, healthy and balanced behaviour gets results. If it’s taken you 5 years to put weight on, don’t expect to drop it in a week or two. Reassure yourself that you are making the right choices and working hard, and the hard work will be rewarded. Remaining positive will enforce further success with good behaviour, and more weight loss.
9. Choose your words!: If you always find yourself thinking or saying “ I am too fat” or “ it’s impossible to lose weight” , then beware of the pitfalls of your thoughts. Watch out for those negative and destructive thoughts and really search for words that can accurately describe your emotions or mood. Fat is not a feeling- happiness, joy, love and sadness are. The more you choose the right words of your feelings, the less negative thoughts you will have. And positive results stem from this.
10. Rewards: I am sure that we have all thought “if I lose 3 kg’s, I will buy myself a dress or bag or shoes.” Rather than rewarding yourself for losing pounds, reward yourself for changes in your behaviour, for the positive steps you can make rather than the number on the scales.
11. Internal investment: in addition to all of this, you might find that our bodies on the inside are not all that they used to be or in fact need to be. Needless to say many problems in society stem from the wrong food and lack of exercise. However many can also be improved or indeed prevented by a change of attitude and the way we view ourselves. Perhaps focusing on the external of the vehicle will give you more pleasure, but for long term health you want to look inside. Make sure you’re a Lamborghini- not a Lamborghini with the engine of a Moped!
What is your real reason for change, and do you want it badly enough?
Good luck!
Joanna Berggren
