Healthy-living tips for the busy woman

Ultima modifica 19 Luglio 2013

Part I

These tips are for people who want “the real me”, trapped under a few kilos of excess weight, to emerge.
Life-style changes

Patience. There’s no miracle solution. The weight that went on slowly, the body tone that slowly deteriorated, must revert slowly. Only by balancing and maintaining weight loss and body tone can we derive any real benefits.

Curiosity about how the ‘new me’ can look and about our capacity to take control of our eating habits is a great motivator.

Determination to overcome obstacles. House guests, evenings out, working lunches are part of living and it’s not a good idea to put ‘living’ on hold.

Discretion. Don’t announce “I’m going on a diet.” You’ll get the answer the statement merits! People don’t need to know you’ve made changes. Until they start to see results!

Willpower. Things like bad weather, family upsets and the blows that life dishes out will test us. We have to keep getting “back in the saddle.”

Wellbeing. You and your partner deserve not to be burdened with the other’s heart attack or stroke. Which may be a good reason to share this article with your ‘special’ somebody.

Attitude. Slimmer is synonymous with better if you make an effort to be in better humour, have better posture. Think slim and you walk erect and exert muscles. Slouch and you consume less calories.

Facts about weight loss

Let’s use the word “diet” in the sense of healthy eating. Drastic food reduction or eliminating all foods that contain fat is not the answer to an overweight problem. The body will not shed more than half a kilo of fat in two days. Too fast a drop results in loss of muscle and muscle will not reform without exercise. Fat will. Sudden deprivation of food causes the body to panic and slow down its metabolic rate (the speed at which we burn energy) thus forfeiting our vitality and putting on weight!

Maintaining metabolic balance (the ability to burn what we consume) can be achieved by eating sufficient amounts of healthy foods. Lack of body sugar, (hypoglycaemia) can cause dizziness, palpitations, and other more severe problems.  Maximum weight loss to aim for: from 1 kg. to 1.5  kg. per week. Remember, too, the waistband is more accurate than the weighing scales.

How much food is too much?

Depending on our age and build, we all have a fair idea of what our weight should be. If you’re in our twenties and are already 3 kg. above that weight then you may be overeating, taking too much alcohol and too little exercise. If you’re in your forties and are still only 3 kg. overweight, then you probably don’t need to diet as much as you need exercise. 4 kg over a “comfortable” weight, (comfortable in clothes, in swimwear, taking a stairs) means you need less food and more exercise.

An easy food guide: TWO IS THE MAGIC NUMBER

No more than two portions of any food or drink during any one day. When you go out start the evening by sipping two small glasses of water and limit your alcohol or soft drink to two small glasses rather than one large one.

Essential Foods

Remember the 3M rule for cooking vegetables. Minimum chopping, minimum water, minimum cooking. And remember: “the kitchen plug-hole is probably the best fed mouth in the house!” 

Vegetables and fruit, cooked and raw rich in minerals and vitamins, low in calories and in fat, high in fibre must become a staple of our diet. Remember the Rainbow Selection. Best are the so-called “dark colours”: green (spinach, broccoli, cabbage, romaine lettuce, peppers, peas, green beans, sprouts,) orange (carrots, turnip); red (tomatoes, red onions, peppers) purple (onions, aubergines, beetroot, kidney beans) brown (nuts, unprocessed beans). Popcorn is an excellent low-calorie filler.

More next time

 

Frances Fahy

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