You could lose weight with that new crash diet, or opt for the lsquo perfect 100 per cent of the time with your diet rsquo approach. But deep down you will know that these lsquo all or nothing rsquo diets don rsquo t last for long. By arming yourself with the facts about healthy diet, and ignoring the fads, you are more likely to build confidence in your abilities and achieve your weight loss goals. Wlr can help! long term weight control is about being realistic, and enjoying healthy eating and exercise habits for life ndash and reaping all the benefits. Try to include reasons that aren rsquo t just about appearance, for example, lsquo will help me feel fit enough to do more of the things of i want to do rsquo or lsquo will help my back pain rsquo.

Looking back on them can also be a very useful motivator if the going gets tough. Writing down what you eat and drink and any thoughts linked to that eating helps you become more aware of your eating habits and problem areas. Recognising what is going on and understanding more about yourself is a powerful way to start planning changes to your diet and puts you in control. Keeping a food diary, even intermittently, also helps you stay on track, and lets you look back to see the great progress you rsquo ve made. This can be broken down into smaller manageable steps, for example, 4 5lbs at a time.

Remember too that just keeping your weight stable is a great achievement in itself these days. Losing modest amounts of weight are not just easier to keep off but bring big health benefits. For example, if you are overweight, losing 5 10% of your weight can halve your risk of type 2 diabetes. When making changes to your diet and exercise habits start small and set a few realistic goals. If they are realistic, you are more likely to achieve and stick with them and feel successful, which in turn boosts your self esteem and self confidence for ongoing success. Setting a goal ideally includes a plan for how to achieve it, and how to overcome things that might get in the way such as trigger eating see below , poor food choices at work, eating the kid rsquo s leftovers or too many takeaways.

Melting Pot Essay

Much of the eating we do when we aren rsquo t hungry, or the cravings we have, is a habit like response to a variety of triggers. These can be external, such as the sight or smell of food, or internal and emotion led, such as a response to stress, anger, boredom or emptiness. A food diary helps you recognise this lsquo trigger rsquo or lsquo non hungry rsquo eating. Or plan ways to avoid triggers in the first place, for example, keep lsquo binge rsquo foods out of the house or join an evening class to keep you away from the tv, crisps and wine bottle! try to make conscious choices about what you eat, especially when tempted to overeat. For example, ask yourself, lsquo i can eat this if i want to, but do i really feel like it? rsquo you can then choose to eat it or some of it , or not, as you will have considered the consequences.

Not only will it help you feel in control and achieve your goals, it will stop you feeling deprived. If unwanted food cravings do strike, acknowledge them ndash have a chat to them even ndash then distract yourself, for example, with a chore, a more involving task, go out for a walk, call a friend or colleague, play with the kids, or paint your nails. By waiting 15 minutes and lsquo surfing rsquo the craving, you should find they pass away ndash and your conscious choice becomes simple.

Help you to regulate how much you eat by stabilising blood sugar levels and allowing you to recognise natural feelings of hunger and fullness. They also stop you worrying about hunger as you will know your next meal or snack is not far away! and a healthy breakfast, is not only linked to long term weight control success, but a healthier, more nutritious diet overall. Have some ready meals in the fridge serve with extra veg for those emergency moments. Planning can take extra time and effort, but it will soon become a habit that will really make a difference. Losing weight healthily can be easy and doesn 39 t have to cost a fortune if you plan ahead.

You know that feeling when you really overdo the chocolate or a night out and think you rsquo ve blown it so may as well give up ndash and keep on eating hellip the blow out isn rsquo t a problem, but your reaction could be. Rather than feel you have failed and give up, look at what you can learn from a bad day or week and plan to do things differently in the future. Then forgive, talk positively to yourself about what you have achieved already, and get back on track. Make sure you choose quality foods that you really feel like eating do you fancy sweet, savoury, crunchy, creamy at that time? , sit down, eat slowly and savour them. Deciding on what you will truly enjoy and knowing that you can have it again another time if you want to adds satisfaction and means you rsquo re likely to be happy with a small amount. If you have set yourself some specific goals, for example, to have regular meals, or lose 3lbs in 2 weeks or eat your 5 a day, reward yourself when you have achieved it for example, with a new cd, seeing a movie, a new hairstyle, or outfit. It will also help to plan a big reward for when you have achieved your longer term weight goal.

It could be from a friend, partner, colleague at work, self help group, health professional, health club, slimming group, book, tape or video, diet lsquo buddy rsquo or chat room. Half fill your plate with plenty of vegetables and salad and divide the other half between lean protein rich foods such as lean meat, chicken, fish, pulses, quorn or tofu and healthy carbs such as pasta, new potatoes, basmati or brown rice. Don rsquo t let your best efforts to control how much you eat be sabotaged by doing something else during meals. A study in the american journal of clinical nutrition found that women who ate while listening to a story on the radio ate 70 calories more than women who ate with no distractions. They may be tempting, but a crash diet ultimately leads to rebound weight gain and feelings of failure. The american heart association has declared war on crash diets, which they say can undermine people rsquo s health, can rsquo t be followed for long, cause physical discomfort, and lead to disappointment when people regain the weight soon after. Still tempted? being more active and staying that way is one of the key strategies for long term success.

Finding something you enjoy, and can fit into daily life helps ensure you keep it up. Walking suits many people see below , but gardening, dancing, team sports, gym workouts, martial arts, any active hobby all count. Aim to walk briskly for a total of 45 minutes each day to burn around 20 calories a week 250 to 300 calories a day. Or buy a pedometer from a sports rsquo shop or via the internet and build up to doing 10,0, then if you can 15,0 steps ndash over the day. Research now shows that this level of daily activity is most effective for weight control. Muscle burns loads more calories than body fat, and just a 3 pound increase in the amount of muscle in your body can potentially burn enough extra calories to lose an extra 10lbs over a year. Cut fat but not flavour with herbs, spices, lemon juice, tomato paste, wine, low fat fromage frais, olives, capers, chilli, and sauces with less than 5g fat per 100g.

Help Me Write a Diet Plan Text

Melting Pot Essay

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