by Catherine Middleton (Nutritionist)
Have you started a New Year’s resolution? Does it involve losing weight? Do you start your diet again every Monday? Do you hear the word diet and just think ‘here we go again’? Do you feel like a failure when you don’t stick to it? There are so many diets out there, but the one thing they all have in common is a calorie deficit, that is the only way to lose weight. You could lose weight by only eating Mars Bars if you wanted to, as long as you are in a deficit. Is it nourishing? No.
The only diet that works is one that you enjoy and is sustainable. We should all be striving to be eating wholesome nourishing foods.
There are many types of diets and fads out there but here are some red flags that you should be looking out for which include,
– Promises fast results. Drastic weight loss is not healthy, and you will most likely put all the weight back on as soon as you go off the diet.
– Sounds too good to be true. If a diet sounds too good to be true, it probably is. There is no magic weight loss secret.
– No exercise component. Nutrition and physical activity are the two key components of weight loss.
– Restricting and limiting food groups. All food groups are nutritious, unless you cannot eat from a certain food group for health reasons there is no reason to cancel out any foods.
– Lists foods as ‘good’ and ‘bad’. The only bad foods out there are the ones that are out of date or make you sick. Of course, there are foods that are more nutritious than others, but labeling foods as ‘bad’ can lead to an unhealthy relationship with food.
– Food combinations. There is no evidence that combining certain foods at certain times helps with weight loss.
– Claims based on before and after photos. You do not know the journey the people in the photos have gone to get to their ‘after’ photos.
– Expensive products. Unfortunately, there is no magic pill, or meal replacement smoothie that will help to keep the weight off.
– Celebrity endorsements. These influences probably get paid to sell these products. What one diet works for some may not work for you.
There can be so many obstacles to overcome, physically and mentally when it comes to health. Here is what I suggest you do to get started;
- Follow your own plan and do what works for you.
- Plan and prep your meals, be organized.
- Aim for a balanced meal from all food groups (protein, fat, carbohydrates)
- Enjoy all foods in moderation. Make indulgences occasional and in small portions so you won’t feel guilty.
- Sometimes when you think you are hungry, drink a glass of water first, you may just be thirsty.
- Do 30-60 minutes of physical activity most days of the week, find something that you enjoy.
- Focus on eating in a way that helps you feel nourished, satisfied, and energized. Eat a rainbow.
- Sustainable weight loss is small, manageable lifestyle changes. Pick one thing each week that you want to change/ swap. Slow and steady wins the race.
