Ditch your diet demons

***Khushboo*** · #1 12-03-2007, 03:05 PM

Ditch your diet demons

... and lose weight for good! The pain of weight gain can be driven out if you plan your diet and lifestyle smartly. Read on to bust these myths...

I have a slow metabolism
Actually, if you're overweight, you probably have a faster metabolism than someone who's slim. Extreme dieting can cause a temporary drop in metabolism as your body uses muscle as well as fat to provide it with sufficient energy, so eat a minimum of 1,200 calories a day.

I can’t afford to eat healthilyMake a shopping list to prevent impulse buys and avoid expensive, calorie-packed biscuits, cakes, crisps and booze. Choose "economy" or "value" ranges for healthy foods like vegetables, fruits, beans, bread, milk, chicken, pasta and rice. Pad out meat dishes by adding beans, lentils or barley, which are cheaper and lower in fat. And save money by buying seasonal fruits and vegetables.

I won’t give up favourite foodsKeep a food diary to identify exactly how many treats you eat a day. Allow yourself a 100-200 calorie treat every day, whether that's a small chocolate bar, glass of wine or packet of reduced-fat crisps. If you love fast food, have it in place of a meal and make sure you fill up on fruits, vegetables and starchy, fiber rich foods to prevent hunger, which can leave you craving fatty and sugary snacks.

I hate exerciseIf you are reluctant to exercise opt for fun activities such as dancing, kick boxing, long walk with a friend or martial arts. Be more active in your daily life too. Don't travel by car for short distances, use the stairs and be more active with kids.

I have big bones
You need a reality check! You may be big boned but, if your Body Mass Index (BMI) is over 25, you probably also have a big belly (to calculate your BMI go to www.bdaweightwise.com - you'll need to know your weight and height). A quick and easy way to find out whether your extra weight is down to too much fat is to measure your waist. For women, a measurement of 32 inches is linked to an increased risk of health problems (for men it's 37 inches) and indicates you should lose weight.

I'll put the weight back on that I lostMany people find it harder to stay slim than to lose weight. The key is to avoid “dieting” and instead focus on a healthy, balanced diet you can stick to. To stay slim, you need to continue eating lots of fruits, vegetables and high-fiber food. Remember to keep choosing low-fat dairy products and limiting fatty, sugary and salty foods, regularly.

I inherited “fat” genesScientists have identified genes that may make us fat. While we might inherit "fat" genes from our parents, we also inherit their bad habits such as a poor diet and lack of exercise - and it's these factors that have a more important part to play in weight gain.

I hardly eat a thingMany people swear they can't lose weight despite eating very little but they forget all the extras they've eaten through the day. Keep a food diary for a week and write down every morsel that passes your lips. You'll be amazed how much mindless eating you do.

I can’t give up going out
When eating out, skip the starter or dessert or both. Alternatively, ask for two starters and have one as a main course. For dessert, choose fresh fruit salad. As a rule, avoid anything that's fried or made with loads of butter, cream, pastry or cheese.