“My resolution for 2018 is to lose 10kgs”. Isn’t that what most of us are pledging to ourselves as we fast approach the end of 2017?
Becoming healthy is the most common New Year’s resolution and for a good reason. It is one of the core resolutions on which all other resolutions depend. Without vibrant health, and wellness, how can we begin to really enjoy the coming year to its fullest?
Now the real question is “are you guilty of abandoning restraint, while indulging to the fullest?”
Bellies full, we manage to sleep well at night clinging to the rationalization that, come the New Year we are going to lose the weight gained and get right back in shape.
On the first of January our enthusiasm is at its peak. However, by mid February, we are left with disappointment. Why is it that, with such good intentions, losing weight and improving our lives seems so illusive? Where do we face resistance that does not allow us to succeed? The answer boils down to self discipline. You’re not born with self discipline, you acquire it.
To help your health resolutions get a head start follow these 6 easy diet tips:
1. Make your goal attainable- the biggest mistake people make is setting goals that are too broad, too big or too many. Begin with small goals. A person who commits to losing 2kgs and succeeds can set another target, to lose more weight. Start by focusing on behavior and habits that lead to weight gain in the first place. For example- if you snack on junk food whenever you feel stressed or happy, remove the junk food from your fridge or kitchen and replace it with a healthier option like fruits, vegetables or nuts. We all know what real food is, so smarten up and stop eating trash!
When trying to lose weight 80 percent of your success or failure will come from how well you eat. Rather than committing to an unrealistic and ambitious weight loss goal, focus on making small permanent successes.
2. Skip the sugar and artificial sweeteners- We all know the role sugar plays in weight gain. However, replacing sugar with artificial sweeteners is a diet disaster. Recent studies have shown that aspartame (Equal, diet soda, chewing gum) may actually stimulate our appetite and bring on a craving for carbohydrates.
3. Drink more water- Humans need to drink 2-4liters water each day, but most of us don’t get anywhere near that. Keep BPA-free or glass water bottles with you at all times and sip often. Drinking water gives you a sense of being full so you don’t indulge in mindless eating. Also staying hydrated helps you to look young and healthy. That’s like getting a face lift for free!!
4. Learn about healthy fats – Eating too many carbohydrates makes us fat as it spikes blood sugar levels. Consume less sugar and starch, more of greens, whole grains, eggs and lean meats along with healthy fats like olive oil, coconut oil, ghee, nuts, seeds, etc. This will prevent unwanted spikes in blood sugar making it easier to stay thin.
5. Eating low GI foods- The fat in our food did not make us fat! So what is making us fat? Simple, refined and/or processed carbohydrates. Consuming foods which are low on the GI index deliver nutrients slowly to your bloodstream, therefore producing a delayed insulin response and reducing our craving for more carbohydrates. Processed foods, refined carbohydrates and sugars have high glycemix loads, while fruits and vegetables have lower glycemix loads.
6. Train your stomach- You are not a slave to your taste buds. It is time to give up that instant gratification that you get from eating a donut, bag of chips, burgers, ice creams, pizzas, etc.
If you need to lose weight, slowly reduce your calorie intake by a few hundred calories each week. That would mean, eating one less snack, a smaller lunch or dinner, skipping your sugary and/or alcoholic beverages. Your stomach needs to learn that it can function and operate on lesser food than you’ve been giving it. Start your day with nourishing foods filled with nutrients rather than empty calories. Fruits, milk, yogurt, dried fruits; fuel your digestive system and also help in reducing stress so that they can be consumed anytime during the day. Roast, grill or cook your greens and meats with spices sautéed with healthy fats like olive oil or ghee. Make wise choices when eating out. ½ of your plate should be vegetables, ¼ should be protein and ¼ starch.
Overall good health is a lifelong journey; hold yourself accountable for what you eat. Make yourself a priority this coming year and share your healthy habits with your loved ones. Have a guilt free New Year eve party because you are going to start 2018 by doing things a little differently. Remember, every step matters on your way to success. The reward is ten folds and this time we are not talking about your love handles! So give yourself a better chance and gift yourself the body and health you have always desired, albeit the Right way.
Sapna Puri, a Delhi based Diet Coach is dedicated to helping people lose weight and in turn gain better health and confidence. She believes in a holistic approach keeping in mind the lifestyle, health concerns and emotional well being of her clients. She blends her knowledge with her inner calling to create awareness and deliver healthy solutions. She can be contacted at 9910204459