I’ve had a conversation with one of our clients – all his life he has been eating healthily and he’ll instinctively select the right food that would provide him with the right nutrients. Ensuring he has sufficient amount of Protein, Carbohydrates, Fats, Vitamins and Minerals.
I asked myself, why are we still facing this problem of non-communicable diseases? Why do people lose a ton of weight but gain it all back the following months? Having access to all the knowledge and resources for us to lead a healthier life but why are the numbers still increase as the years go by?
The Diet Mentality
There are numerous of great diets out there – The Paleo Diet, Keto Diet, Intermittent Fasting. Yes, those are great ways to cut down weight. But ask yourself, are you able to sustain with that diet for the rest of your life? Will you revert to your old eating habits as soon as you reached your desired weight or physique?
Lifestyle Mentality
The key to staying at your ideal weight is proper nutrition. You have to start taking nutrition as a lifestyle. Permanent weight loss comes from adopting an eating style that you can sustain. It should not revolve around deprivation, make you hate eating and skipping foods you enjoy. So how do you do it?
Shift Your Perspective
Learn to think about food in a new way. Experiment new recipes and meal plans. Eating healthy doesn’t mean you have to eat plain chicken and veggies. Be creative and take chances. Instead of dreading your meals, have fun with it!
Change Takes Time
Give yourself time to change. Start by changing one meal a week.
Breakfast
Start with breakfast, switch from whole eggs, bacon and white toast to oatmeal, eggs whites and fruits. If don’t have time, grab a high-fiber cereal bar with a protein shake instead of a pau and a cup of coffee.
Lunch
Next, try out salads, low-fat yogurt, tuna or peanut butter sandwiches, and fruits for lunch. It might seem a lot but trust me this will keep you full and alert throughout the day!
Snacks
Snack on unsalted nuts, or fruit. Try eating crunchy fiber cereal or nibble on a cereal bar. Do not get tempted to buy a chocolate bar during your tea break! You’re almost there!
Dinner
For dinner, experiment with white meat like fish, chicken, beans, brown or basmati rice or maybe even whole-wheat pasta, and, of course, salads and veggies. Dinner time is your time! End your day well!
After Dinner Treats
Fruit and low-fat frozen desserts are examples of desirable after-dinner treats. My personal favourite, Yoghurt and Berries. Have fun with this! Be as creative as you can!
Don't be too hard on yourself!
