Weight Loss Programme
12 Weeks to Wow

Okay, when most people think about eating well and losing weight, they think about dieting. Unfortunately, all of the fad diets out there tend to cause people to gain weight. Why? It’s because the diets do not contain sufficient calories for the body to function in a healthy way. It is the body’s natural reaction to slow down to conserve energy, exactly as it would do if a person was starving. It is inadvisable to remain on any diet for long periods of time as the body cannot function in a healthy way if it gets too little food. Diets usually exclude foods that overweight people believe they love. This causes additional stress, makes you want the food more and makes it harder to eat healthily! To ensure that you are eating well, here are a few tips that you can follow each and every day and they’re not going to deprive you of the foods that you love.

TIP #13: Eat fresh fruit and vegetables that have high water content. These are foods like tomatoes, watermelons, cantaloupe, kiwi, grapes, cucumber – you get the idea. These foods contain about 90 to 95% water, so you can eat a lot of them and they will satisfy you without adding on the pounds.

TIP #14: Eat fresh fruit instead of processed fruit. Anything that is processed has more sugar. Processed and canned fruits also do not have as much fibre as fresh fruits.

TIP #15: Increase your fibre intake as much as you can by eating more fruits and vegetables.

TIP #16: Veggies are your friends when it comes to shedding pounds. There are a huge variety of vegetables available and you may even want to try some you haven’t had in the past. The leafy green varieties are great and you should always add a salad when you can. Salads are packed with nutrients and are very low in calories (as long as you don’t pour too much dressing on or load them with too much cheese). The leafy greens also have a lot of natural water.

TIP #17: Be intelligent about what and when you eat. Don’t eat just for the sake of it. Eat only when you are physically hungry.

TIP #18: Be conscious of everything you put on your food. Garnishes and condiments can sabotage a healthy meal because they are typically high in fat.

TIP #19: Once you’ve decided that you are hungry make sure that the food you choose is what a healthy, slim, fit person would choose. This doesn’t mean you can’t have your sweets or desserts; just don’t eat them in place of your meal or when you are not hungry.

TIP #20: Many people find it better to have several small meals a day rather than just one or two huge meals. Eating just once a day can mean that you get over hungry and then eat too quickly and too much when you do eat. This may mean that you overeat until you’re stuffed.

TIP #21: Eat only when you are hungry. Be sure to drink a glass of water first to determine if you really are hungry or if you are actually just thirsty. Many people have the tendency to eat when they see food. It doesn’t mean they are hungry; they just want to eat it. Don’t eat anything you’re offered unless you really are hungry. If you feel you must eat it to be being polite, just
nibble, don’t eat it all.

TIP #22: Try not to snack between meals, but if you are physically hungry and must have a snack make sure it is a healthy one.

TIP #23: Vegetables are great. They’re easy to prepare and convenient to eat almost any time. Carrots are great because they satisfy hunger and they are packed with nutrients.

TIP #24: Be sure to pay attention to serving sizes in terms of calories as well. Some packaging is labelled by serving size so if the pack contains 2 servings you have to double the calories

TIP #25: Work off the extra calories by making a deal with yourself. If you feel you have splurged too much this week, be sure to get to the gym or go walking a little longer to work off
those extra calories you have consumed.

TIP #26: Stay away from all things fried. If food is breaded or battered, it is better that it is baked. Fried foods are immersed in fat and oil. Even after the excess has oil has been drained
away, there is still oil absorbed into the food item itself.

TIP #27: Do your best to eat before you get too hungry. This will help you to avoid overeating.

TIP #28: Just like fruits, fresh vegetables are better than those that are canned. It is even better if you can eat them raw. When you cook them, you cook away some of the nutrients. If you
must cook them, try to boil them only to the point that there is still some crispness to them. Avoid adding butter or oil. Organic and pesticide free vegetables are even better.

TIP #29: Berries are a great alternative when you want something sweet.

TIP #30: No food should be forbidden or thought of as ‘bad’ or a ‘sin’. All food is ok- just some foods are healthier for you than others.

TIP #31: Eat foods from all of the food groups each day. This is a great way to ensure you are getting all the nutrients your body needs and it helps to ward off any diet deficiencies. Also, don’t eat the same foods all the time. Experiment so that you don’t get bored with same old food every day.

TIP #32: You should eat breakfast when you notice you feel hungry in the morning. This will often be within an hour or two of waking up but can be longer depending on how much and how late you ate the night before. Breakfast is important, but you don’t need to over eat. The idea is that you’re breaking the fast from not eating all night.

TIP #33: Your diet should include all aspects of the food groups including carbohydrates. Remember…no foods are excluded. A balanced, healthy diet is the best way to lose weight and keep it off.

TIP #34: Proteins should make up only 25-30% of your diet. Far too much emphasis is put on meat as the main part of your meal. Try to think of meat as more of a side dish rather than the
main ingredient of a meal.

TIP #35: Fats should make up 15-20% of your meal. This is really all the fat your body needs. It will be present in foods naturally so you don’t need to add extra.

TIP #36: Eat more white meat than red meat. White meat includes chicken, turkey and fish. Red meat includes beef and pork.

TIP #37: Try to eat more vegetables. This really helps a healthier lifestyle. The more fruits and vegetables you can eat the better. The more meat you cut out, the more fat you can cut out of your diet as well. However, protein is important, so be certain that your meals allow you to maintain good protein levels.

TIP #38: High fibre multigrain breads are much better than white. These breads are another way to add more fibre to your diet and they also have a good protein level.

TIP #39: Restrict the amount of pork you eat. Pork has a high fat content and includes food items such as bacon, ham and sausage.

TIP #40: Limit your sugar intake as much as possible. Cut down by half a teaspoonful at a time and you’ll barely notice the change. Sweeteners are not all that healthy either and should be
limited as well.

TIP #41: Eat small meals as we discussed earlier. Some people lose weight better when they eat smaller meals more often and eating healthy food items can help. Plus, it keeps your metabolism working which will burn fat naturally.

TIP #42: If you want dessert after dinner, share one with somebody else. You’ll get the flavour, but not the pounds.

TIP #43: Watch your fat intake. Each fat gram is 9 calories.

TIP #44: Take it easy on the salt and try to cut what you use in half.