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Nutritional – Task 1

With the New Year getting under way, are you going to stick to your resolutions and do you know where to start?

Taking it one step at a time, lets get your nutritional plan underway first of all.

One of the big issues with nutritional plans that mean people will not stick is the fact it is way to unrealistic. Your body needs a certain number of calories to live off. As you lose weight this basic number will decrease and therefore you need to incorporate this into your plans. If you are truly serious about losing weight or living healthier, you need to take a generic plan (weight watchers/Atkins/South Beach etc) and make it individualised to your individual goals or just create a plan for yourself.

When you try to go onto an unrealistic plan, you will lose weight rapidly, but due to the unrealistic content of the plan, once your start eating a normal number of calories again (Which You Will Have To) you will end up putting weight back on.

One thing I want you to remember is that, although some of us want a ‘quick fix’, slow and steady always wins the race. As discussed yesterday, set out your weight loss platform, workout how much you want to lose over a certain period of time and break that down to monthly and then weekly.

So here we go, your top 5 Tips to Sticking to Your Nutritional Plan for 2012:

1) Pick Foods You Enjoy

This doesn’t mean eating a McDonalds or Getting a Take away. This means picking foods (vegetables, meats, fish, low fat carbohydrates) that are healthy and you know you will eat them. Taking away the pleasure of eating foods makes dieting unbearable. You have to think about what you enjoy eating, look up some recipes (with help from here) and start to enjoy cooking again.

2) Be Realistic

Workout how many calories you need to be able to live. (http://www.bmi-calculator.net/bmr-calculator/) or manually (http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/) This will enable you to workout a basic plan for your nutrition.

3) Consume your Essential Fats

Everyone goes crazy with their low fat diets. Yes Low Fat ie removing any saturated fats from your diet is good, but removing your essential fats (Omega 3/6/9) are detrimental to your body and your weight loss goals. Actually having these essential fats in your diet will help improve your fat loss goals. When there is not enough essential fat in the body, your body will start to store the fat to help keep your body burning up fuel. Remember you need a little bit of everything (protein/fat/carbohydrate) to enable your body to burn fuel efficiently.

4) Eating the correct carbohydrates at the correct times

Is not as hard as it sounds. Carbohydrates are a fuel that help provide glycogen to the muscles which is used for energy. In a weight loss term, individuals decide not to eat carbohydrates at all – Fatal Error! Your body NEEDS carbohydrates, protein NEEDS carbohydrates to be processed in the body and produce amino acids to help muscle repair and keep you looking beautiful. You just need to be clever at the times you consume these carbohydrates.
I have personally found in the past with clients and myself that avoiding carbohydrates after 5pm is the best way to lose weight but making sure (emphasis on you must make sure) you eat carbohydrates at breakfast and lunch – otherwise you are going to fade away and lose concentration about 2pm.

Carbohydrates Good List:
Brown Rice – Brown Pasta – Sweet Potatoes – Rye Bread – Wholemeal Bread – Ryvita – Oatcakes – Bran Flakes – Pulses – Green Vegetables

Carbohydrate Bad List:
White Bread – White Pasta – White Rice – White Potato – Sugary Cereals – Chips – Crisps – Cakes – Sweets

5) Keeping a tab on what you are eating

By visually and consciously writing down what you are eating will actually help you stay on track and keep you more aware of what you are consuming.
Your initial task before you start your diet plan is to write down for 2 week days and 1 day over the weekend for a week:

Breakfast: (Time – What you Consumed – How Hungry You Felt Before – After)

Snack: (Time – What you Consumed – How Hungry You Felt Before – After)

Lunch: (Time – What you Consumed – How Hungry You Felt Before – After)

Snack: (Time – What you Consumed – How Hungry You Felt Before – After)

Dinner: (Time – What you Consumed – How Hungry You Felt Before – After)

Evening Snack: (Time – What you Consumed – How Hungry You Felt Before – After

Water: How much water did you drink?

Alcohol: Did you consume any alcohol?

After you have done this, you will truly be able to assess what you need to change.

Good Luck,

Jayne x

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