- There are no ‘quick fixes’ for losing weight.
- There are, however, tried and proven ways to lose weight at a steady rate.
- Set realistic goals, take mini-steps and don’t get distracted.
It’s a new year and with it comes an onslaught of weight-loss tips and quick fixes. However, if these schemes seem to be good to be true, they probably are. Here are five proven ways to manage your weight and overall health for effective and sustainable results:
1. Get enough fibre
A misconception many people have when embarking on a weight loss plan is that they need to starve themselves. Actually, if you are constantly hungry, you will struggle to keep to your eating plan. However, if your meals leave you satisfied, you will be able to stick to your plan. One of the best ways to do this is to add more fibre, as it adds bulk and substance to a meal and keeps you full for longer. Excellent sources of fibre are fruits, vegetables, legumes and whole grains.
2. Accumulate exercise
Many people have been struggling with their weight since Covid-19 emerged two years ago. A big reason is the lack of physical activity associated with working from home. You no longer need to climb the stairs to get to a board meeting, or walk around the block to go pick up a sandwich. These bursts of exercise have fallen away and, as a result, we’re expending far fewer calories during the day. So, if you’re working from home, get up every hour to stretch and move around, take a daily walk, or keep a skipping rope next to your desk. Every bit counts.
3. Get creative
Eating for weight loss is generally associated with bland, boring food like steamed veggies and boiled chicken. However, just like constant hunger, being bored with your food will soon lead to temptation. That is why the best strategy is to choose healthy and balanced foods that are also flavourful, colourful and enticing. Experiment with new herbs, spices, cuisines and recipes. It can also be fun to try out new vegetables, such as kohlrabi, celeriac and shimeji mushrooms. There are so many delicious and unusual ways to prepare vegetables that they can become the feature of a meal, rather than an afterthought.
4. Set realistic goals
“Quick fixes” are unrealistic. Remember that as it takes time to gain weight, it also requires time to lose it. You should be aiming for a healthy, sustainable weight loss of 0.5 to 1kg per week. Focus on attaining your goals by taking mini-steps. Rather than aiming for 30kg, concentrate on smaller, consistent losses of 5kg. Rather than starting to exercise five days per week, get into a routine of twice per week and build it up.
5. Keep a food journal
If there is one thing you should start today is keeping a food journal. By recording the time you eat, what you eat and where you eat, you can gain a wealth of information.
Keeping a food journal helps you to:
- Be more conscious of the food you eat and avoid nibbles and snacks.
- Think twice before eating foods that aren’t part of your plan.
- Record your eating patterns, which will allow you to set and attain your goals.
- Plan your meals.
- Get back on track after a period of overindulgence.
*Lila Bruk is a spokesperson for The Association for Dietetics in South Africa (ADSA) and a registered dietitian.
