I too have struggled over the years with my weight and it was one of the reasons I became a dietitian.
.....The tips I have learnt as a dietitian as well as understanding day to day challenges of life has helped me plan and manage hundreds of weight loss diets for all types of people and their circumstances.
SO if you need a plan that is right FOR YOU I can help because if I can DO IT YOU CAN TOO.
or click here for healthy low fat recipe ideas to help you loss weight.
Low Fat Recipes
Or search for a diet tip
Successful weight management requires a life-long commitment to a healthy lifestyle, which is focused on eating healthy foods and keeping physically active in a way that is both sustainable and enjoyable.
1. Make the decision to loss weight and set a start date. It doesn't have to be today, make it after your next shopping trip so you can plan your healthy meals before hand. For an example menu
Click here. For low fat recipe ideas
2. Make small weight loss goals-example: Friends are coming over for a BBQ in 2 weeks time, I would like to loss 1/2kg before then. The next goal after that may be, I need to buy a dress for a wedding in a months time, I would like to buy a dress 1 size smaller than I am now.
3. Have a long term goal in the back of your head, but get excited about small goals achieved along the way. Your long term goal may be 3 months until summer, I want to fit into the clothes I wore last summer and save the money for when you need to buy new clothes (another dress size smaller).
4. The population in Australia on average put on 1/2 a kilo every year. This is equivalent to an excess of about 200 calories a day or 2 spoon fulls. Leave behind 2 spoon fulls of your evening dinner each day and your will be on your way. Add a 20 minute walk most days and you will really start to see a difference.
5. Don¡¦t deprive yourself of the food you love or drastically change your diet overnight. Your body will rebel and you will end up pigging out latter and put the weight back faster than you lost it.
1. Choose healthier fats-
Use margarine spreads instead of butter or dairy blends.
Use Vegetable oils for cooking such as canola, sunflower, soybean, olive or peanut oils.
Choose low fat dairy products and limit cheese and ice cream to twice a week.
Eat fish (any type fresh or canned) at least twice a week.
Select lean meat (trim the fat and remove the skin off chicken).
Limit fatty meats such as sausages and delicatessen meats (eg salami)
2. Limit take-away foods to once a week.
3. Limit energy dense food such as potato chips, cakes, pastries, chocolates and creamy biscuits to once a week.
4. Don¡¦t eliminate any food group - choose from a wide range of foods every day instead and choose ¡¥whole¡¦, less processed foods.
5. Have a regular pattern of eating and stick to it.
6. Drink at least 1,500ml of water per day.
It is recommended that we do 30 minutes of heart rate raising activity on most days of the week.
But don¡¦t forget that every little bit counts. Incidental activity like walking to the corner shop, take the stars instead of the lift, playing with the kids in the park; will all add to calories burnt.
More Australians are overweight or obese than ever before, and the numbers are steadily increasing. Around 64 per cent of men and 47 per cent of women are carrying too much body fat. This means that the incidence of obesity-related disorders, such as coronary heart disease and diabetes, is also on the rise.
There¡¦s no magic weight loss potion
Dieting has led to many unhealthy misconceptions about weight loss. There are no magical foods or ways to combine foods that melt away excess body fat. To reduce your weight, you need to make small, achievable changes to your lifestyle. You need to change the way you eat and increase your physical activity.
Some dietary fats cause weight gain
Fats contain approximately double the amount of kilojoules (calories) per gram than carbohydrates or protein. They are a very concentrated form of energy. If you eat a lot of fat, you are more likely to put on weight than if you eat a lot of carbohydrate.
For up to date information including diet myths join the "Food Lovers" newsletter free
More goals, greater success
One of the surest ways to fall short in your attempts to get fit or lose weight is to set no goals at all, or to set goals that are too distant in time or some other objective, such as body weight.
The first two months are always the toughest. Survive these and you¡¦ll be well on your way to a successful outcome. „h Giving yourself a number of opportunities to succeed will help to create a positive attitude towards more prolonged success. Set goals for a range of short-term periods; a week, a fortnight, a month, two months
Set yourself goals three to six months ahead. Choose a goal that really motivates you; something that is important and gives you a strong desire to persevere. It might be:
„h Drop a dress size in 3 months Finally, don¡¦t give up. If you don¡¦t achieve your goals the first time around, look at why. Were the goals too tough or did you need more help to overcome some challenges?
Because you deserve the benefits you¡¦ll get from living a healthy lifestyle.
Contact my new clinic for an appoinment on 02 8883 2040 to tailer a diet for you and help keep you on track.
or for more information
Contact Davis Dietetics