Category Archives for "Tips"
If I didn't know any better, I'd quite happily munch through a tub of ice cream every day. And 400g Dairy Milk. That's my sweet tooth demon! It's not your fault if you have one too. Sugar attaches to the same brain receptors as HEROIN. And the entire world is ADDICTED!!
Trying to lose weight with an all mighty sweet-tooth can be a REALLY tough job. The problem is that most of us have a sweet-tooth that's out of control. Sugar is bloody addictive stuff.
It's hidden in so many foods (Bread, Soups, Tomato Sauce, Peanut Butter, Yoghurts, Health bars, Protein shakes).
It often 'sneaks' into our diet without us even knowing it. We are convenience eaters and we make 90% of food decisions subconsciously so it's no wonder we make mistakes....
When we see food, we want to eat it and when we eat it, we have no conscious memory of eating it!!
If it's not the mars bar at the petrol station or the brownie at the coffee shop, sugar will break you down one way or another. Food manufacturers chuck in extra sugar whenever they can to get us hooked on their products.
The good news is that we can break this habit.
The first step in taming your sweet tooth is to actually take a look at what you're eating.
No guess work. Track what you eat for a few days and read the labels. Make notes of how much sugar you eat and begin to plan how you can make changes. If your goal is maximum fat loss, then I recommend cutting out all refined sugar for a period of 28 days. Although, if you're a serious sugar addict you might find yourself crying in the corner of a dark room if you go cold turkey. I can't have you crying, so the plan is tame it slowly and reduce your sugar intake over a number of weeks. Many people have become over reliant on sugar for energy. When the low sugar levels hit, cravings go through the roof. So here's a practical solution:
Gradually decrease the amount of sugar you eat, so that you're not completely reliant on sugar for fuel. You'll be glad you did! Now, I know some people will be reading this thinking 'No way Jose!'
"Everything in moderation" they'll say to themselves. To these people I say track the sugar going in and tell me if it's in "moderation".
Chances are, it's not.
You could also take this quiz to see if your meals are helping you lose weight...
Exercise, Nutrition, Mindset and Relaxation.
Water is healthy for you and necessary for our bodies to survive. Our bodies are 50-70% water and the rest blood. You can survive up to eight weeks without food as long as you have water. I do not recommend trying this out unless your life is such that this is unavoidable but rather include this to highlight the importance of water. For many cultures, water is life or is associated with life.
Too often we eat quickly and in a hurry. On top of that, we often continue eating. This form of eating leads to over-eating. It takes time for the message to get to your brain that you are full. In addition, the body is better able to make use of the food that we eat when we take the time to chew it thoroughly as opposed to eating it quickly and not chewing it thoroughly.
We eat for a lot of reasons. We eat because we are hungry. We eat because we are bored. We eat to cope with stressful emotions.
We also eat to get full. And when it is something that we like, we eat our share and then some. All of these reasons for eating are a no- go! We should really only be eating to nourish our bodies. We should not be eating for our emotions and we should not be eating to the point that we are full and uncomfortable. We should be eating to nourish our bodies. And if you eat to nourish your body, your body will be satisfied and you will be refueled.
I have a rule that I try not to break and that I break only on certain days during the week and on occasions when people bring food to the workplace or when there is an occasion for veering off of what I had planned and that rule is: If I don’t pack it, I don’t eat it!
This relates to the “If I don’t pack it, I don’t eat it” rule but it adds to it in that if you do not eat the healthy food you pack, you are not doing yourself any favors financially or in terms of health. It also does not do you any favors if you opt out of eating what you brought and instead spend money on unhealthy and overpriced food.
Eating in portions controls what you are eating to ensure that you are eating the right amount and eating in rations/rationing what you eat ensures that you make your groceries last if you are on a budget.
Buying food and buying healthy food is expensive so in addition to wanting to eat healthy, it is important to make your resources last especially in these tough economic times. You will often find that “rationing your portions” as I am calling it, will allow you to eat in portions and eating in portions will make your food last longer than indulging in whatever you want/buy.
Planning your meals takes away the stress of having to figure out what you are going to eat for breakfast/lunch/dinner. Planning for meals also allows you to incorporate healthy eating within what you can afford. It is important to take into account your lifestyle/schedule/commitment. If you are not willing or do not have have time to make an elaborate healthy dish, then do not plan for that dish and buy groceries for that dish if it is unlikely or unrealistic for you to have or make that dish.
Eating the same thing everyday for weight loss helps with portions and food planning. I do not have to think about what I am going to eat as I have already determined it and as it is more or less the same thing every week with some variations and modifications (and to be honest, with some cheating). Eating the same thing everyday also helps to control how much money is spent on food and also how much food is eaten and helps to eliminate food waste. It is mostly a win- win! The main downside is food-fatigue, and the lack of excitement in eating but otherwise it works pretty well.
If you do not buy junk food, you cannot eat it. It does not matter how much I am craving chips, ice cream, or something that I would feel guilty after eating, I cannot eat it if it is not physically in my house or within my reach. And if I do not pack it in my lunch, I have to make a significant effort to get it from elsewhere if I decide to buy it.
And so if your willpower ever gives out or if you feel yourself being lenient on your self-discipline, this one does not fail (unless you have decided that you are indeed going to eat what you should not be eating, that you are going to eat it no matter what, and that you are going to pay too much for it wherever you are going to buy it).