July 2009
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Q & A
Q. I have been trying to lose 3 kilograms for about a while now. I know I need to cut down and exercise, which I do but can't seem to lose it. I know I must be doing something wrong. I have been trying to stay at right around 1200 calories, although I go over some times. Could you perhaps, give a sample menu for at least 2 days of what I should be doing?
A. To lose that extra 3 kilograms, it really just comes down to really fine tuning your diet and eliminating all the excess and empty calories from your daily intake. The best way to do this is to write down everything you eat.
In regards to exercise you may want to look at 'steeping' it up a little. This may mean working out with a personal trainer to give you that edge you need.
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 My 10 successful tips to keep motivated
- Set three goals. First is for 12 months, second is for 3 months and third is for two weeks. (place on the fridge at home as it will be a constant reminder)
- Tell three positive people of your goals which will make you accountable.
- Make an appointment with somebody to exercise. Could be you friend, neighbor, gym partner or Personal Trainer.
- Write down what you want to achieve, why you want to achieve it and how you would feel if you made it. The key is to keep that desire going by thinking of the positive final result.
- Plan your week. Poor time management is a major factor in losing consistency with exercise and nutrition. Take two hours out of every week to plan your meals (includes shopping and cooking meals)
- Create a log book of your exercise and nutrition. A study recently revealed that 80% of people that recorded their progress regularly got results.
- Place a calendar on your fridge. Mark when you train with a forward slash and mark when you eat healthy with a back slash. The days that you do both will be marked an X
- Be realistic with your results and remember that every exercise session is making you live longer.
- Don't put pressure on your self. If it helps don't tell everyone in the office you have joined a gym or started a fitness program.
- Only do exercise you enjoy so that you can carry it out for the rest of your life.
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Play day
If you're anything like me, life without nice food is not worth living. I must admit I love having a pizza with a couple of beers on a Friday night while watching the footy. Now having worked in the fitness industry for years and specializing in helping people lose weight I know exactly how many grams of fat and calories are in this. However, I do believe in treating yourself to what you like as long as its only once per week.
I call this my play day.
What is a play day? It's a designated day that you can choose a food or drink that you like but know it isn't great for you. So for me it's pizza and my day is Friday night. So my rule is when Friday comes along I know I'm allowed to have a pizza. Sounds fair?
But if I miss a Friday I don't get to 'save' it for later because I know what will happen. Pizza on Monday, Tuesday, Wednesday, Thursday, Friday. Uou get the point? Also it's important to add - the play day is not a whole day to eat garbage! Otherwise you could blow all your good work out of the water. It's one meal.
Eating healthy can be challenging as you are often faced to make some big changes, but remember the changes don't need to be too sudden or drastic. Work on one thing at a time and always look long term. That means you're allowed to have a treat and not feel guilty.
So what day will you have on your play day?
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Did you know?
Take a break from healthy eating once and a while and treat yourself to your favorite dessert. If you completely deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key.
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