Don't go hungry!
have been on a diet since the age of 19, which basically means that I have
been hungry for the last 15 years..." Julia Roberts (Notting Hill).
I am sure that many of you harbour a similar resentment, always conscious
of what food is entering your mouth, avoiding snacking like the plague,
sweating when presented with oversized meals, counting points like coins
in your wallet or purse, or cutting out fats and carbs like a deceitful
But how can you
avoid the consistent feeling of hunger in your ongoing weight loss quest?
A few words of advice ... don't let yourself go hungry!
1. Eat regularly. It is extremely
difficult to maintain a dietary regime whereby you are starving yourself,
or constantly cutting out certain food groups. More than that, it
can be downright unhealthy and even dangerous to your mental and physical
health. It is more important, and more likely to help you lose
weight, if you eat regularly to quell those feelings of hunger. Your
normal 2-3 large meals per day should be replaced with 5-6 smaller meals,
as this will assist in maintaining your basal metabolic rate a higher
level ... and in turn burn more calories throughout the day.
2. Eat sensibly. Easier said than done, which is why it
becomes equally important to plan your meals and snacks in advance.
Do not go shopping when you are hungry, or decide as you go what is good
for you as this will lead to binging on certain foods that should probably
only be a rarity as a reward. Eating sensibly, what does that mean?
Not eating when you are already full, not eating a heavy meal just before
bed, having a substantial breakfast to get your body going in the morning
and provide energy for the day, cutting excess fat off meat, not using
oils, cutting back on margarines, cheeses, chocolates and the like.
Avoiding fast food on most occasions, or going for health fast food
options, and limiting alcohol intake as hung over days lead to excessive
binging! These are all examples of sensible eating strategies to
avoid weight gain and assist in weight loss. For further
ideas on how to analyse areas to improve your weight loss complete the
free weight screening process at
3. Exercise. It has been said before and will be said again.
Exercise combined with sensible eating is the BEST way to lose weight and
lone up your body. It also allows you to eat more of the foods that
you enjoy. Not only will you feel more refreshed, rejuvenated and
healthy during the day, you will be burning additional calories all day.
Remember, exercise, when done correctly has been proven to work.
With many types of diets the evidence is conflicting to say the least.
You are far more likely to stick to a weight loss programme that includes
exercise as opposed to starving yourself consistently. Yes, exercise
is difficult, particularly for the first 6 weeks, but if you can stick to
3-4 30 minute sessions for that period you will notice great improvements
and it just keeps getting easier.
4. Carbs are NOT your enemy. Many diets these days treat carbs
as your mortal enemy. Reduce them or in some extreme cases avoid
them at all costs. Do not believe the Hollywood hype.
Carbohydrates are very important, they supply the fuel for your muscles
and brain, decreasing the intake of carbs is compromising your ability to
exercise, and think! The key is taking the right type of
carbohydrates. Yes, excessive carbohydrates not 'burned off' during
exercise and daily activity can eventually turn into fat. However,
so can excessive Protein and excessive Fat intake!
If you take on more energy (via food) than you expend (via exercise and
daily activity) you will gain weight ... no matter whether you avoid
As summer is here and it is almost time to hit the beaches again, plan
your weight loss regime with the above tips in mind, and good luck with
achieving your goals.
Click here if you
wish to search for a gym to train at to achieve your weight loss targets.
Click here to visit one of our profiled
Train to Perform
Why do we go to the gym every week?
Sometimes it is difficult to remember why we drag our ageing body out of
bed early every morning and traipse to the gym to hang out with other
sweaty ageing bodies!
Yes, we do it to stay in shape, lose the beer belly, to keep fit.
But is that enough? It can be easy to forget these reasons at 6:30am
on a Monday morning as this is just a contributing factor to our current
Q. How do we stay inspired and enthusiastic
about our training week in and week out.
A. Enter and train for an event.
Whether it is a half marathon, triathlon, bike the bays, or even just a
walking event, this gives you a great focus with your training... a
goal... something that you aim to achieve. It will assist you in
your motivation and adherence to exercise no end. Perhaps you may
even convince a few friends to join you in your quest and gather a
training group together to extend each other into reaching your full
How do you go about entering an event?
1. Decide the type of event that you may wish
2. Search online, in sports magazines or in sports shops for details on the
appropriate events that are available to you. Make sure you give
yourself plenty of time to prepare for the event.
3. Enter the event!
4. Modify your training as required to achieve your competition
goal. A good idea is to talk to a personal trainer regarding
reorganising your schedule to enable you to complete your chosen event.
to search for a personal trainer in your area.
5. Get training and good luck.