WEIGHT LOSS DIET PLAN
FOR WOMEN: EAT REAL FOOD & BURN FAT!
When you make the decision to shed those extra kilo's it's tempting to
begin your weight loss journey by giving your favourite foods the flick and munching on nothing but salads and
The problem is that while these 'quick fix' solutions may help you lose weight quickly at first, they're
ultimately doomed to leave you unfulfilled, unhappy and primed for the weight-gain
Start out with the belief that losing weight means depriving yourself of the foods you enjoy and you're setting
yourself up to fail. All-or-nothing thinking results in a flurry of negative emotions and feelings like depression,
anxiety, resentment and guilt. This is the typical path of yo-yo dieting.
The most important thing with any new healthy diet plan is to
HAVE FUN! If you feel restricted, you won't enjoy it. So forget
about 'flavour of the month' diets and take a step outside the square with our weight loss eating strategies.
All the information you need to kick-start a healthier diet and lifestyle is right here. No pills. No hype. Just a
smart, well-balanced strategies eating plan you can and want to stick to. GET STARTED
In the wake of fad eating plans like the Atkins Diet which
have demonized carbohydrates you'd easily be forgiven for believing that losing weight means axing bread, rice
and pasta from your pantry for good. But not all carbohydrates are created equal - it's the
TYPE you eat that counts.
The 'trick' to losing weight - and keeping it off - is to have few, if any, peaks and troughs in blood sugar
throughout the day. Simple, refined carbohydrates like those found in white bread and sweets break down quickly in
the body, so they 'spike' blood-sugar levels. These are also the type of carbohydrates which prefer to settle
around your middle.
FIGHT BACK! To combat this, swap white breads for Low-GI
alternatives such as those made with seeds and whole grains, pumpernickel and sour-dough breads. The same goes for
pasta: swap white for whole grain. And rice: swap white for basmati. Making these simple swaps will keep your
blood-sugar levels humming along steadily throughout the day.
KEY, however. Overdosing on carbohydrates can quickly add to that pooch around your
middle. The fix? Juice up your carb dishes with lean protein sources like meat, fish & beans. The reason?
Protein builds muscle and the more of this fat-fighting tissue you have, the easier it will be to slim down.
Also, garnish your dishes with vegetables - salads, flash-sauteed, raw vegetables dipped in olive oil.
Diversity is the key to upping your intake, so get creative!
Because fruit contains sugar, many people looking to lose weight
mistakenly put it in the same category as other sugary treats and cut it from their diet completely. But
research has found fruit to be an important ingredient for weight management because of it's high levels of
WATER & FIBRE which help to keep you feeling fuller for
And it gets better. A slimmer waist isn't the only benefit of including more fresh fruit in your diet. People
who eat the recommended 2-3 serves a day have been shown to decrease their risk of coronary heart disease, some
cancers, high blood pressure, cholesterol and obesity.
HOW DO I GET MY DAILY DOSE? The top
fruits for weight loss include grapefruit, melons (watermelon, rock melon and honeydew), berries
(blueberries, strawberries and raspberries), papaya and peach. Dried fruit has four times the energy density
of fresh fruit, so stick to fresh where possible.
SMOOTH OPERATOR: Tired of fruit salads? Looking for a new
twist to up your fruit intake? Whip up a smoothie! With their thick, creamy textures infused with healthy
ingredients, these waistline-friendly snacks help to keep your hunger levels under control and provide a great
grab-and-go option when you're stretched for time.
HOW TO MAKE: Use ice/low-fat milk as the base, then let your
taste buds take control by experimenting with fruit, low-fat yoghurt, juice & spice's like cinnamon and vanilla
extract to create the perfect blend!
FOOD FOR THOUGHT: Do you have a smart eating strategy when
hunger strikes or do you simply reach for the nearest quick-fix? Sure, that Snickers bar may seem like a good idea
at the time but an hour later your stomach will be growling and your energy levels crashing as you reach for
something even worse. Sound familiar? Solve all of these problems with these easy, waistline-friendly snacks for
every occasion. Here are our top weight loss picks for when you're feeling peckish!
Bags of potato chips are nutritionally
bankrupt. Instead, boost the flavour and keep your waistline in check by tossing thinly sliced root vegetables
like parsnips, carrots, sweet potato's and beets with olive oil, salt and pepper. Roast in a 200°C oven until
browned and crispy. Quick and easy high-fibre snacks like POPCORN are great too. But bypass the supermarket bags. Instead, make
your own by adding 1/4 cup of popcorn kernels to a microwavable bag, along with a few teaspoons of vegetable
oil and whatever spices you like. Curry, chilli powder and herbs like thyme, rosemary and oregano all work
well. Microwave on high for 2-3 minutes and enjoy!
WEIGHT LOSS DIET
PLAN VIDEO:CURB YOUR
It seems obvious. If you want to lose weight don't eat chocolate, right? In fact,
research has shown the opposite to be true when it comes to dark chocolate. Occasionally indulging in the
dark-stuff has been shown to decrease blood pressure and reduce cravings for salty, sweet and fatty foods.
YOUR BEST BET? Look for choc treats that contain nuts &
whole grains. You'll feel fuller for longer and better curb your appetite until the next meal.
When you crave that gourmet ice-cream, bypass it for an indulgent
YOGHURT instead. Most varieties provide a sustained hit of
Low-GI energy and will slip in some essential bone-building calcium too. Better still, switch to low-fat or
natural versions and sweeten them yourself with fruit and honey to further cut back on calories.
Craving that little something? Whip up a dip with some whole
grain crackers/bread, vegetables, mixed nuts or roasted peas and beans. You'll boost dietary fibre and
antioxidant's and clock up essential nutrients like Zinc and vitamin E. But before you crack open that
kilojoule-laden dip from the supermarket, take a page from the Italians and make your own instead. Simply combine
100g of chopped anchovies packed in olive oil with one tablespoon each of minced garlic and fresh rosemary. Heat on
low for 10mins, then add a pinch of salt and fresh cracked pepper and LET THE DIPPING
NOW working at this very minute on autopilot, your own fat-melting motor is managing your
body's energy needs so that you're never too hungry to think straight. It's called your metabolism and it's
the key to helping you feel full without filling out.
If your food supply slacks off, even for a few hours, it's an invitation for your metabolism to slow down and
your hunger to take control. THE FIX? Snack regularly, about
every 3 hours. You'll keep your metabolism ticking over and have energy to burn.
Having healthy 'fast food' options on standby like tinned tuna, avocado, fruit & vegetables, chickpeas,
fast-cooking brown rice and tomato-based pasta sauces are ideal and each provide a good mix of protein, fat, fiber
and carbohydrates. Eating this way will solve the biggest problem people face when it comes to losing weight; being
too hungry to keep it up.
THINK BEFORE YOU
DRINK! Too many beverages - sweetened soda's and fruit drinks - carry with them heavy
deposits of kilojoules, sugar and sodium, plus a flurry of unpronounceable preservatives. An easy fix? Boost
your H20 intake. Have a glass after you rise, one mid-morning, one before lunch, one mid-afternoon, one before
dinner, and one as a nightcap.
If you stick to this, you'll find you crave soda less. If you're counting on that Coke for the caffeine,
swap it for coffee with low-fat milk. Other smart options include low-calorie homemade juice, unsweetened iced tea
and green tea.
We all know that maintaining a healthy, well-balanced diet is the key to slimming down and looking and feeling
our best, but there's so much information out there that it can be hard to know where
to start. EnterTHE
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