Resolution Revisions – Getting Back On Track With Your 2018 Goals

 

It happens every year.

January 1st brings out our list of goals for the coming months – save money, get fit and most importantly, lose weight. Generally, by the time Valentines Day rolls around, we have conceded failure and reached for the doughnuts.

The problem is often that we view weight loss as a sprint, rather than a marathon. Trying to lose a great deal of weight quickly, generally results in rebound weight gain. The key is to find a sustainable program which doesn’t leave us feeling hungry and deprived.

If you are tired of constantly setting weight loss goals which you never reach, take heart, there are proven and effective weight loss programs which don’t require meticulous calorie counting, starvation or strenuous exercise!

 

The power of protein

When many of us think of dieting the first thing which comes to mind is salad. Let’s face it, no matter how much salad you eat, it is hard to get full and even harder to feel satisfied. Whilst green leafy salads are great for health building, delicious protein rich foods are best for quelling that gnawing hunger in the pit of our stomach.

Better still, protein assists with muscle growth which in turn burns calories–the greater our muscle density, the more calories we burn.

Consider the following delicious proteins which can be incorporated into your diet:

  • Lean bacon and eggs
  • Spanish omelette
  • Salmon and other Omega-3 rich oily fish
  • Turkey
  • Nuts (in moderation)

If you are looking to really get the pounds dropping off, you might consider meal replacement shakes which are high in protein, and supplemented with vitamins and minerals.!

 

Cut the carbs

There has been a recent move towards diets which promote ketosis; a natural metabolic process within the body. Put simply, ketosis means switching the body from burning glucose for energy, into burning fat. This is done through reducing carbohydrate consumption in the diet.

The main sources of carbs which are restricted or deleted from the menu are:

  • Bread
  • Cakes
  • Large amounts of sugar and sugar laden products
  • Pasta
  • Rice
  • Most grains except for low carb options (such as quinoa, flaxseed or psyllium husk)

While this list can seem extreme to some people, delicious low carb snacks can be included in the diet to satisfy cravings for sweet and tasty foods.

The best results are obtained when fewer than 20 grams of carbohydrate are consumed per day. Whilst weight loss can be quite dramatic, particularly in the first few weeks, this type of diet is not for everyone.  Many people experience an initial period of tiredness or flu-like symptoms whilst the body adjusts. The ‘keto flu’ as it is referred to, may last a week or more before energy levels return.

Constipation is also a common side effect and if experienced, water intake should be substantially increased to get things moving again.

 

Fat – no longer the bad guy

Until recently, fat has been vilified as the enemy of weight loss. Researchers are now understanding that simple carbohydrates may have a far greater influence on weight than healthy fats such as those found in oily fish and avocados.

It makes sense that eating high fat foods will keep us feeling fuller for longer but are all fats the same? Unfortunately no. Takeaway pizzas, hamburgers and other fast foods typically contain saturated fatty acids which contribute to weight gain and LDL (bad) cholesterol levels.

Stick with unsaturated fats found in unprocessed or minimally processed foods including:

  • Nuts and seeds
  • Cold pressed, virgin olive oil
  • Oily fish
  • Avocado

These healthy fats contain denser nutrients, build muscle, keep you fuller for longer and make you feel happier and are absolutely scrumptious!

Making resolutions to lose weight requires commitment and goals. Seeing even small drops in weight can strengthen our resolve and encourage us to keep going. Just think how much difference losing one or two kilos per week can make in a few short months! By the time summer rolls around you should be well on your way to the trimmer, healthier body you deserve.

 

 

 

 

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