You ate too much, you drank too much – now it’s time to get back on track. Our four-week no-deprivation plan eases you into losing weight so the kilograms stay off.
Before you launch into a quick-fix diet to make up for all the eating sins you committed over the weekend, hold on a minute. There is a better way to lose weight.
Most experts agree that the safest and most lasting weight loss is 1kg per week. “Slow weight loss doesn’t mean no weight loss,” says dietitian Sue Cummings. That’s why this plan focuses on a gradual downshift in kilojoules (over the first three weeks) until you hit weight-loss mode (which will happen for most women in the fourth week ).
At the same time, you’ll gradually build up a series of healthy habits that will serve you well while you’re losing weight and beyond. By the end of Week four you’ll have all the tools you’ll need to reach your weight-loss goals.
So if you’re ready to get started – and you’re prepared to give crash diets the boot – read on for the simple strategies that will get you on the road to lasting weight loss now.
WEEK 1: Reality Check
This week take stock of where you are – and where you want to be.
Recognize that the past is past.
You’ve made a decision to take better care of yourself. Now stop beating yourself up! Instead, notice what you did right over the weekend: It could be something as liberal as having had only two pieces of pie when you would normally have had three.
Keep track of how many kilojoules you eat on a normal day.
This week, don’t diet. Your task is to write down what you eat. Download the food journal, you’ll learn a lot about your eating habits. Count kilojoules as you go by using The Complete Kilojoule Carb and Fat Counter (Struik Publishers), or visit www.beatthebulge.co.za
At the end of seven days, divide your total week’s kilojoules by seven to get a daily average. You’ll continue tracking kilojoules throughout the plan.
Figure your daily kilojoule intake goal for weight loss.
Restock your kitchen.
Clear your cupboards and fridge of any seasonal treats, leftovers or other high-kilojoule foods lying in wait to sabotage your weight-loss efforts. This kitchen cleaning will make room for a shopping trip featuring healthful foods that satisfy and fill you up. On your shopping list put fruits and vegetables, whole grains, beans, fish and chicken (plan ahead, too, by freezing some now for hectic days to come), and don’t forget the low fat dairy (milk, yoghurt and cheese). To satisfy your used-to-variety holiday palate, branch out from your usual shopping list and buy a fruit and vegetable you haven’t tried before. Or select a new type of grain and you won’t miss the buttery mashed potatoes you’ve been cozying up to since the beginning of the cold months.
Measure up.
You can’t get a true kilojoule count if you don’t know how much mayo is on that sandwich. Use measuring cups, spoons and a kitchen scale to find out how much you’re really eating. You need to “educate your eye,” says dietitian Judith S. Stern. After two weeks, test yourself by guessing the portion size before you put something on the scale or in a measuring cup.
WEEK 2: the progress begins
This week you’ll start to cut kilojoules — but not flavour or satisfaction — while introducing three simple new habits.
Make your first reduction in daily kilojoules, by one-third of the difference between what you were eating during Week 1 and your kilojoule intake goal for weight loss (Week 4).
Put breakfast to work for you.
The morning meal jump-starts your metabolism for the day: Research shows that people who eat breakfast burn 840-1260 kilojoules more per day, says Marilyn Majchrzak, M.S., R.D. One energizing morning option that features a combination of protein, carbs and fat: 1 tablespoon of peanut butter on two slices of whole-grain bread, an orange and coffee with low fat milk.
Distract yourself when cravings strike.
Do you get the evening urges to cheat? Experts say this is just a habit and not a chemical addiction: Brush your teeth. Go to bed early. Put on a face pack. Exercise.
Slow down. Take at least 20 minutes to eat each meal. Your brain needs time to get the message that you’ve fed your body. Slow your meals down and you’ll find you don’t need as much food to feel satisfied.
WEEK 3: staying the course
Do another kilojoule cut this week, while paying attention to what keeps you motivated and energized.
Reduce your kilojoule intake again, by another third of the difference between what you were eating during Week 1 and your kilojoule intake goal for Week 4.
Cut yourself some slack.
It’s not what you do in a day, it’s what you do in a week, in a month [that counts]. Our bodies balance energy over time. So if you eat too much at one meal, write that in your food diary, forget about it and get back on track with the next meal.
Beat boredom by adding at least one new food each week.
It’s easy to fall into a rut when you’re counting kilojoules. Strive to keep adding new, flavourful foods — maybe soy burgers as a different protein source, or an exotic rice like basmati or jasmine, both varieties smelling as delicious as they taste.
WEEK 4 & beyond: going for the goal
You should feel healthy and strong — now you’re ready to set out toward reaching your goal weight.
Reduce your daily kilojoules by one-third for the last time. You now should be at the daily kilojoule intake you targeted in Week 1. Repeat Week 4 until you get to your goal weight.
Treat yourself to a just reward.
You’ve worked very hard to develop new habits and downshift your over-the-top holiday eating. A new pair of athletic shoes, a pedometer or a personal training session or two will go a long way to keeping you motivated.
Experiment with adding herbs and spices.
Herbs and spices provide so much flavour to lower-fat meals. Some even offer health benefits: Ginger, which perks up stir-fries, aids in digestion, and turmeric, used in curries, may help fight infection.
Take charge at restaurants
Appetizers are much closer to the amount of food any of us should eat at a restaurant meal. Order soup and one appetizer for dinner, or try this tip: Decide on something healthful before you even look at the menu. “Then, on the menu, find the thing that’s closest to what’s in your head. Don’t be afraid to place a special order — most restaurants will be happy to serve you what you want.
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