Tired of falling off the weightloss treadmill?
It's February already, and while most New Year's resolutions have been long forgotten, the most popular goals during the post Christmas revelry are to lose weight and get fit. Anyone can get hold of a plethora of diets in this age of available information, reputable or otherwise, based on fact or theories, cheap or expensive. Despite the wealth of solutions out in the market, let me share with you some facts about strict diets:
- Most dieters only last 2 weeks on a strict eating plan
- The diet often fails the clients more than the client fails the diet
- Restrictive diets lead to sabotage
- Most diets are not sustainable for life
Human behaviour hasn't changed much since we walked out of the cave, thus our basic requirement is to simply survive. When faced with the impending restriction that a diet brings, then the mental Olympics start in our minds. Have you ever had any of the following thoughts?
- My diet starts tomorrow, so today I will eat my body weight in food!
- I've had a treat, so therefore my diet is ruined and I may well eat what I want now (otherwise known as the "What the Hell" effect).
- I've been told I can't eat a certain food (one of my favourites at that!), so now I want it even more. Not only that, I'm going to sneak some of it, and eat it really fast so nobody knows. While I'm at it, I'd better eat a little bit more in case I don't see it again for a while, and as a bit on an "up yours" to my Personal Trainer/Dietician/Doctor
If this, sounds like you, then the Low Sacrifice Diet may be the solution for you.
The Low Sacrifice Diet Game Plan
- There are no taboo foods - This is the big one. Restriction only leads to sabotage as detailed above, so nothing is on the "don't eat" list.
- Try not to link food to emotions eg. reward, stress, sad, celebrations etc. Find another method to deal with these situations, as food often just magnifies the problem. Fond other ways to reward or pacify yourself, such as buying a new outfit or pair of shoes
- Eat like a Princess for breakfast, a Queen for lunch, and a Supermodel for dinner. Balance your food intake with your energy patterns throughout the day. Lunch should be your biggest meal to get you thought the potential afternoon energy slump and quick fix snack search
- Identify the food (your high sacrifice food) that you are not prepared to give up & include it in your eating plan 3 x per week at morning tea. Eat it in a mindful space with no distractions and really savour the taste by eating it as slowly as possible. You'll be surprised how little of the food you need to satisfy your taste buds
- Identify high calorie foods that you are not attached too and eliminate them from your eating plan. Why waste precious calories on foods you're not that fussed about.
- Establish a high protein/low carb,low GI eating plan.
- Eat slowly to allow the 20 minute fullness feedback to work. Your body takes around 20 minutes to recognise whether you are full or not, so if you area fast eater and finish your meal in 15 minutes, by the time your body tells you you've overeaten, it's too late. Sushi trains and all you can eat banquets are big danger zones for this
- Start your dinner with a clear soup.The Europeans have been doing this for centuries, and it's an easy and practical way to allow the 20 minute feedback mechanism to work. By the time your start your main meal, your body has a much better chance of letting you know when you have had enough.
- Establish pause points with treat foods. This means take only what you want to eat, rather than have a whole packet handy that can make you want more. A simpler rule is, if you don't want to eat it, don't put it in your cupboard.
- Find Pleasure in your food, not guilt. Eating is a highly enjoyable activity for a lot of people, yet so many spend their lives stressing over food, which often does more damage than the food itself.Love your food, and love yourself while you're at it. You are a one of a kind after all!
"Fullnessis the ultimate appetite suppressant"
MarkRichardson is a qualified Nutritionist, Master Trainer, and the founder of BodyLanguage Personal Training studios in Neutral Bay and Brookvale.
Markis a lecturer at the Australian Institute of Fitness, and has been the "Ask theExpert" columnist for the Sun Herald. Hehas trained a huge range of clients, from chronically ill, stressed business people to Olympians over his 16 years in the fitness industry.
Mark's passion is nutrition, and specifically Weight Loss Psychology. This, he believes, is the key to changinghabits and successful lifestyle modification programs. His Low Sacrifice philosophy is revolutionary to Personal Training businesses, and he amazing testimonials to support its success.