Diets don't work.

Yes, that's right, diets don't work.  Now, that doesn't mean you shouldn't change the way you eat.

Let's start off with the concept of a "diet".  Your diet is actually the WAY you eat - not just a weight loss program.  However most of us associate the word "diet" with eating a lot less and basically lettuce and grilled chicken.  Severe calorie restriction and avoiding all those foods that we enjoy is a recipe for disaster.

If you want to lose weight there are several things you will need to do, but the main one is to:

MAKE A LIFESTYLE CHANGE

The majority of people who decide they need to lose weight follow the following steps:

1. Go on a calorie restricted diet
2. Lose weight
3. Stop the diet because they have reached their weight loss goal
4. Put the weight back on again... and then some.

Sound familiar?

Consider this:  If the way you ate before the diet made you put on weight, going on a calorie
restricted diet will help you (in some cases) to lose that weight.  So you then think YIPEEE! I can stop the diet, and you then start eating the way you did before.  Yes, the way that made you gain weight to start with... So if it made you gain weight in the beginning, why wouldn't it do the same again?

The few people who manage to lose weight and keep it off is due to not only changing their diet but changing their lifestyle as well.  A change in eating habits that permit you to lose weight is a longterm change, not just a quick fix. 

First you need to sit down and analyze exactly what you eat and what healthy habits you have in your life - if any.  Now, you need to be brutally honest with yourself.  My suggestion here is to keep a food diary for a week or two.  Write down EVERYTHING you eat or drink EVERY day and at the very moment you eat or drink something.  Don't wait to write it all down at the end of the day - you simply won't remember everything.

Once you have completed your diary you can analyze the types of foods you are eating.  We know for a fact that refined carbs (sugar, pasta, white bread and white rice), and root vegetables make us put on weight, also processed foods and junk foods.  So you can see where you are making the wrong food choices.

Ask yourself WHY you ate that McDonald's meal on Thursday evening, for example.  Or WHY you ate that packet of biscuits.  Do you eat when you are stressed?  Do you eat when you are emotional?  Bored?  Knowing your state of mind when you eat something you know you shouldn't is very important and will help you to make healthier choices in the future.  So, when you are reaching for the family sized chocolate bar in the cupboard, ask yourself why you want to eat that.  

Do you feel guilty after eating something you know is fattening?  If you do, then the next time you are heading for the biscuit tin, ask yourself if you are going to feel guilty afterwards, is it really worth it?

If you ask yourself pertinent questions, you can also find healthier solutions.  Am I eating from boredom?  What can I do to stop myself feeling bored?  How about reading a book or better still going outside in the fresh air for a brisk walk or a run?  

When eating healthy food, visualize what those healthy nutrients are doing to your mind and body.  Enjoy the knowledge that you are giving your body what it needs and, in time, those healthy foods will become what you crave.  

Have patience.  Sustained weight loss should happen over time.  Each person loses weight at their own pace, no matter what they do.  I have had patients drop 6 kg in 18 days, and other lose 1.5 kg per month... it all depends.  So, bear in mind you won't know how you are going to lose weight until you try, so don't get frustrated and give up if you aren't losing weight at the pace you'd like.  Your body will dictate that.  

Exercise is very important.  Not only for the body but for the mind too.  Find a sport or activity that you enjoy and look forward to doing.  If you can find people to join in with you then all the better.  If you have arranged to meet someone to go for a walk or run, you are more likely to go.  Exercise also helps with stress levels.  High stress levels means high levels of cortisone which leads to weight gain, so try something that will help you to de-stress.  Everyone is different, I like to run, a friend of mine likes to do high adrenalin workouts at the gym... it's up to you.

However, none of these changes will work if you don't incorporate them into your life as a part of it. 

1. Find a healthy eating plan that works for you - my suggestion is almost always a low carb diet with lots of vegetables.
2. Find a sport or activity that you enjoy.
3. Make this a long term project.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com