Monday, 13 February 2012

Yo-Yo Dieting: Eating, Food and All That...

Are you someone who has always had an issue with food such as yo-yoing between dieting and overeating?

Perhaps you want to work on this area of your life yourself once and for all and maintain your optimum weight.

If this is your plan then here is my list of top tips to help you to get started:

  1. Monitor Your Habits - Are you a 'sit on the couch in the evening and eat person?' or do you tend to 'raid the fridge after a bad/good day at work?'

    Think about what you might do instead. For example, if you are the first type of person could you watch less TV and when you're watching TV perhaps only have a handful of unsalted nuts instead of a packet of biscuits.

    If you fall into the latter category you may use exercise for reward or to 'let go' of a bad day.
  2. Are You Starving Yourself to Lose Weight  - Are you eating very little and finding that you don't lose any weight? When you try this tactic you are literally putting your body into starvation mode which causes it to hold on to all of the calories you put into your body - leaving you starved of energy but maintaining your weight.

    The best tip that I can give you is to eat protein at each of your three meals, such as, low-fat Greek yoghurt for breakfast with your fresh fruit and lean meat and fish for lunch and dinner.
  3. Don't Cut Out What You Enjoy - You'll find by not cutting out what you enjoy your weight is more likely to stay on track for life. For example, if chocolate is your thing have it just once or twice a week rather than every day and at 100g a time - even better if you opt for dark chocolate with a high cocoa percentage of say 70%+.

    If wine is your thing perhaps have a boundary of Friday and Saturday drinking of say two standard 175ml glasses on each of those nights. This will stop you craving and undoubtedly binging.
  4. Keep Your Eating Varied to Stop Weight Plateaus - The Caveman Diet is best for a healthy diet leaving you feeling full of energy. This amounts to lean protein, fruit and vegetables, nuts, seeds and whole grains.

    Why not have whole porridge oats with some fruit and seeds plus spices such as ginger and cinnamon, water then microwave it for a couple of minutes before adding a little Greek yoghurt?

    You could have brown rice with chiecken and vegetables and swap your normal jacket spud for a sweet potato lower in starchy carbs and a great source of energy?
  5. Take Time to Eat and Really Enjoy Your Food - This gives you the time to register fullness so aim to chew each mouthful of food 15 times or so before swallowing. A lot of the digestive process is eased by this so you will avoid feeling bloated as well.
I wish you every success in your goal and would love to hear about your experience.

For all of your coaching and counselling needs please do get in touch via our website at West of England Coaching and Counselling.

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