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1. Eat More

Studies show that we need 4 to 5 lbs of food a day to feel satisfied - but it doesn't matter how many calories those foods contain so eat loads but get your fill from bulky, low-calorie density foods with lots of fibre including whole fruit, vegetables, salads and whole grain carbohydrates.

2. Eat Every Food Group

While taking note of point one above balance your food groups by including some lean protein and healthy fats in every meal or snack because that helps food stay around longer in your tummy, balances your blood sugar and prevents you getting too hungry too fast.

3. Eat Often

Never get too hungry. Eat when you need to eat and don't skip meals. Thinking you're doing yourself good by starving yourself is a big mistake. For one thing you will be causing your fat-burning metabolism to move into go-slow mode and for another you will be tempted to binge on whatever is at hand when you can't take any more.

4. Eat What you Love

Creating a rule which says that you can't eat the food you love just sets you up to binge on it. So decide that everything in moderation is fine. Let the unhealthy foods you don't care about go and enjoy those you love in small quantities.

And buy the very best. If you have a single scoop of the most expensive chocolate chip ice cream and eat it slowly with a tiny spoon you will enjoy it so much more than wolfing down half a pint of cheap supermarket own brand special offer sold in a big tub.

Don't feel guilty about having a real treat - just plan for it, look forward to it and take account of it overall in what you're eating and you'll have no need to feel deprived.

5. Eat Meals you Love

In the same way that you eat foods you love, you should eat meals you love too. The trick here is to find meals you love which are healthy too so that you don't feel deprived. Experiment with different foods and recipes. Look for healthy stews and casseroles and curries, stir fries, bakes and marinades. Find a whole list that you can make over and over again and truly enjoy.

Even so don't abandon all the meals you know and love. Eat them less often perhaps, and eat smaller portions served with lots of vegetables or salad but there's no need to abandon pizza or pie or lasagne or anything to lose weight.

Copyright 2007, Janice Elizabeth Small

 

By putting in place my simple system you will lose weight steadily week by week and stay in great shape without dieting for the rest of your life. 

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