Well, the bottom line is that eating 6 meals a day does not lead to more weight loss than eating 3 meals a day.

While some studies have shown that having a higher meal frequency reduces food intake because you are reportedly less hungry, and that this in turn encourages fat loss, other studies have not been able to confirm this relationship. It appears that fat loss is only higher in situations where ‘dieters’ are also exercising more restraint over what they eat, and are also doing more exercise.

A study released this year by the British Journal of Nutrition, suggested that eating small frequent meals did not impact on appetite factors either.

So, what’s the moral of this little story.

a) eat the meal frequency that suits you and your lifestyle, whether it be 3, 4, 5 or 6 meals. For example, many people eat breakfast, lunch and dinner and a snack at around 3-4pm. As long as you are not going over your required energy intake by eating the snack, the afternoon snack may ultimately help you manage your hunger and prevent you from “pigging out” at your next main meal

b) if you have diabetes type I or II small regular meals are recommended to optimize blood sugar and insulin management

c) maintain your eating routines from day to day because your body and your lifestyle will adjust to it.

d) always eat breakfast

e) don’t eat food because it is there, or because someone offers it. Unless you are hungry say no to unscheduled food opportunities

f) avoid tiredness because the brain misconstrues tiredness as low energy levels and will stimulate a sensation of hunger causing you to eat more when you are tired. People tend to have less self-discipline when they are tired and eat more high sugar, high energy foods or “junk food” when they are feeling tired and fatigued. Eating non-nutritious foods when tired only makes your body feel more tired because it is not getting the nutrients it needs to run optimally. This sets up a cycle of poor eating habits and food cravings

g) regardless of the meal frequency you choose, you will need to exercise restraint over your food choices and to maintain a reasonable activity level, preferably at least 60 minutes of moderate activity a day.

Never forget, weight loss at its most basic is a maths equation. Less in, more out – eat less, exercise more.

Reference: Cameron, J. D., Cyr, M-J, & Doucet, E. (2010). Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. British Journal of Nutrition, 103, 1098 – 1101.

Related posts:

1. A Bit of Motivation from Buddha for Those Who Have Lost Their Weight Loss Mojo or Think Losing Weight is Just Too Hard
2. Is Cutting Calories Sufficient for Weight Loss?
3. Supplementation after Bariatric/Weight Loss Surgery – lapbands, gastric sleeves etc

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A study was reported in the Sydney Morning Herald suggesting that cutting our calories in order to lose weight would only result in an automatic reduction in our exercise output, meaning that we would maintain weight. And, why did they draw that conclusion? Because that’s what happened in an experiment with 18 female rhesus monkeys!

Basically, we shouldn’t believe everything we read. Because it happens to monkeys does not mean it will happen to us. Monkeys are primates, we are humans. And, before telling humans something completely unhelpful like ‘cutting calories doesn’t result in weight loss’ they should replicate the study on humans before releasing it in the media. Better still, they should read the research literature on humans, which unequivocally proves that cutting calories DOES result in weight loss.

Like it or lump it, weight loss is a maths equation, albeit a very complex one because it is moderated by our minds, and our minds are not always rational. We eat when we are not hungry and don’t stop eating when we are full. We get fat as a result, and even though we don’t like the extra fat, we don’t change our behaviour.

Unlike humans, animals in the wild don’t gain excessive weight and become overweight and obese. When they kill their prey and sit down to dine on the spoils they stop eating when they are full and wander away. They maintain a homeostatic weight, or a perfect weight for their frame. No wonder the monkeys in the experiment automatically reduced their activity output when their calorie intake was dropped. That is what they are designed to do, to maintain weight homeostasis.

Humans unfortunately have the facility to take appetite and weight control into their own hands and make conscious decisions about how much they will eat and exercise. More unfortunately, most humans don’t always make the best food and exercise decisions and put on more weight than they want.

So, what’s the moral of this story:

a) don’t read everything you read

b) manage your mind to get the body and life you want

Photo credit:  iStockphoto

Related posts:

1. A Bit of Motivation from Buddha for Those Who Have Lost Their Weight Loss Mojo or Think Losing Weight is Just Too Hard
2. How Stress & Over-exercise Can Prevent Weight-Loss
3. Does eating six small meals a day produce more weight loss than eating three meals a day?

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Unfortunately the factors spawning the obesogenic environment are not only complex, they are here to stay and do not support our waist lines. They include:

· a readily available and expanded food supply

· technological and economic advancements which reduce energy expenditure such as cheap transport and outsourcing of tasks like gardening and cleaning

· food advertising

· a decline in physical activity

· increased sedentary behaviour such as TV viewing and computer games

· time constraints and dependence on convenience foods with short preparation times

· having easier access to food with the emergence of a supermarket society and the explosion of fast food outlets

· increased access to and consumption of alcohol

· a socio-cultural food focus as evidenced by the relationship between food and special occasions such as Easter and Christmas, as well the increasing numbers and variety of cooking shows on television and the emphasis we place on the positive relationship between food and socialising.

What makes economic and technological progress worse is the associated impact of living in societies saturated with a persuasive and invasive mass media supported by marketing genius that seduces even the most hard-nosed individual to take the path of instant gratification. We want what we want (and, don’t necessarily need) and we want it now, and are prepared to pay for it later, if at all.

In our obesogenic world, eating has become a leisure pursuit and a sedative. Food is no longer thought of as a substance for sustenance and survival, it has been bestowed a social, psychological and physiological significance that has become a major barrier to treating obesity.

Once we could say that weight loss was a simple maths equation of eating less and exercising more, but with the evolution of this more complex and technological society and the birthing of an obesogenic environment our consumption extends not just to food but to the media and marketing messages, our thoughts, beliefs and emotions, the substances we consume and even the chemicals and energies we are exposed to.

In acknowledgement of the obesogenic environment we now marinate in, some researchers refer to obesity as ‘a disorder of convenience’ and suggest that unless interventions are designed around the environmental issues impacting on individuals presenting for weight treatment, interventions are likely to be unsuccessful. However, the power of the mind in managing obesity should never be overlooked as effectively nothing is consumed by the body without the mind’s permission and it is the mind that determines if someone moves or exercises their body, and whether they comply with or give up on healthy eating plans. Therefore, unless we also address the vagaries of a mind that has maladapted to the obesogenic environment by using food for purposes such as managing emotions like stress and depression, to relieve boredom, or as a reward, then we are not addressing some of the major obstacles to weight management.

Weight loss is no longer simple. We live in an obesogenic environment that is here to stay. We must learn to adapt to the complex obesogenic world we live in if we wish to optimise our health and quality of life.

Related posts:

1. Why did the world get fat
2. Life in the Fast Lane- Fast Food, Fast Medicine, Fast Surgery
3. Preventing Obesity in Children (& adults)

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And, if you were not aware, the medical conditions caused by obesity are placing a significant strain on peoples’ health and health systems. Doctors are overloaded and many are burning out, often before they leave medical school!  Their patients are complaining about the limited time the doctor spends with them, and the doctor’s seeming lack of interest and engagement with them. Very few of us have Family Doctors anymore and instead attend the big medical centres, which have surfaced. The high turnover of medical staff in these medical centres means we rarely see the same doctor twice. Given these changes, it was hardly a surprise when the term ‘fast medicine’ emerged in the media.

Now, while some of us may feel like we are just pieces of product in some medical processing plant when we visit the doctor, others of us have become immune to the lack of interpersonal warmth and brevity of our encounters with doctors because it matches our ‘fast’, time pressured lives – we don’t want to spend too long with them either because we live in our own time famine!

Unfortunately, ‘fast medicine’ doesn’t work for weight management. In a three minute, ‘fast medicine’ consultation the doctor’s prescription for weight loss is likely to be, “You need to lose weight”, or “You need to exercise”. They don’t have time to find out what caused your weight gain, or to provide strategies on how to lose weight, and many don’t have the training. The research literature has clearly identified that many doctors agree that time constraints in consultations and lack of training in the weight management area impact on their ability to address this important health issue.

Anyway, enter ‘fast surgery’. While the criteria for bariatric surgery are that you have a BMI>40, or a BMI>35-39.9 with a serious medical condition related to obesity, and have attempted previous weight loss using diet, exercise or medication, surgery is sometimes being recommended without really ensuring that the patient has genuinely attempted weight loss previously. We have become an instant gratification society. We want everything, and we want it now, and are prepared to pay for it later. Surgery to some offers an easy and quick solution. However, although research confirms the success of bariatric surgery in achieving more substantial and permanent weight loss outcomes than conventional forms of treatment incorporating diet and exercise, it is simply not realistic to depend solely on surgical or, even pharmacological treatments, to manage ‘globesity’.

We live in an obesogenic environment and must learn to adapt to it. Diet, exercise and behaviour modification retain their position as the most accepted approaches for weight management and offer the opportunity for multiple positive health outcomes such as improved nutritional status through to a level of mental and physical fitness that a ‘fast surgery’ approach does not promote.

So, enter the ‘slow movement’. Obviously, the ‘slow movement’ has evolved in reaction to the ‘fast movement’ – fast food, fast medicine, fast surgery! The ‘slow movement’ is about making a connection, about freeing us from our ‘nearly pathological’ need for instant gratification and living a life as pawns in a totally man-made time famine. Fast does not free us. We could all slow down and take time to smell the roses. Effective weight loss and lifestyle changes are not fast. They are best taken one day at a time, and don’t forget you have the rest of your life to do it.

Related posts:

1. Carolyn Myss’s Energy Medicine Approach to Changing Attitudes & Behaviour
2. Our Obesogenic World
3. The true meaning of Christmas is lost in an ocean of marketing mania, purchasing pillages and food fests

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The balloon partially fills the stomach giving a feeling of fullness which makes it easier for people who have undergone the procedure to adhere to a reduced energy intake. However, it is not a foregone conclusion that you will automatically lose weight. For optimum weight loss outcomes the procedure needs to be combined with appropriate dietary, behavioural and exercise programs.

The procedure is marketed as a strategy to get you on the road to weight loss, NOT as a long term solution. The balloon is not permanent. Generally it is removed after six months because the acid environment of the stomach breaks the material of the balloon down and can cause it to deflate. Apparently blue dye is placed in the balloon so if it breaks down you soon know about it because your urine turns blue!! There have been a few cases where the balloon did deflate and became lodged in the bowel requiring surgical removal.

The balloon is usually removed around 6 months. The balloon is pulled back out through the mouth.

The balloon is marketed as an option for obese people who are more than 40% overweight and who have been unable to lose weight despite many serious attempts to do so. Because there is no surgical risk it can be considered for people with BMI’s greater than 50 who are a surgical risk until they lose enough weight to be considered fit for surgery. Because it is non-invasive and reversible it is also an option for overweight and obese people in the lower weight ranges.

The downside of the procedure appears to be nausea or vomiting in the first few days. And, as mentioned above, if the balloon does happen to deflate it can pass into the bowel and out. However, as already noted there have been cases where the balloon has had to be surgically removed from the bowel.

The balloon is not a panacea or a magic wand. It is possible that you will not lose weight if you do not adhere to a dietary regime despite websites saying you could lose between 10 and 25kgs. When the balloon is removed you will only maintain any weight loss you have achieved whilst the balloon is inserted if you adhere to the appropriate nutritional, psychological and exercise advice post-surgical removal. So, unless you address the behaviours, belief systems and habits that caused you to gain weight in the first place you will likely regain all the weight you lost as a result of having the gastric balloon and should save your money!

Surgical procedures or procedures such as the gastric balloon should not be taken as an easy way out. They are designed for people who have made genuine attempts at weight loss and who are willing to address their health issues from a nutritional, psychological and physical/exercise vantage point.

Related posts:

1. Supplementation after Bariatric/Weight Loss Surgery – lapbands, gastric sleeves etc
2. Gastric Sleeve Surgery – pros, cons, guidelines
3. Gastric Sleeve Surgery – a 2009 Case Study

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• The Secret to Getting the Body and Life You Want (Part 1 of 4)
• The Secret to Getting the Body and Life You Want (Part 2 of 4)

You will have noticed that complying with the activities you need to do to reach your goals is still not easy. Being constantly in sync with your thoughts, actions, words and feelings is downright difficult.

Unfortunately, as humans we instantly think limitation. We become vibrationally resistant to whom we could become. We stay fat, single or in a bad relationship, unhealthy, financially challenged, mediocre or unhappy, and generally accepting of our unsatisfactory lot in life. To change our lives and break free of our self-imposed limitations we need to change our minds and believe in our ability to be who we want to be.

To become powerful manifestors we need to take charge of an important component of our minds, and that is, our emotions. Emotions are the barometer of our vibration. How we are feeling at any point in time indicates if we are in sync with ourselves and our desires or goals, or not. If we are feeling good, we are in line to attracting what we want.

Unfortunately, being human, we give up, we get lazy, and we don’t push ourselves. We like to dream and fantasise but often don’t have the follow-through, persistence or self-discipline to focus on bearing the fruit of our dreams. It is easier to focus on the reality of what is than focusing on the vibrational reality of a desire that has not yet manifested. It is also easier to do nothing, and stay stuck. I saw this clearly in a particular obese subset of the population I worked with. Brutal in their honesty, the most frequent reason they gave for their inability to lose weight was good old simple laziness. While some of this client population succeeded most failed at their weight lost attempts. And, why? They stayed exactly as they said they were, lazy. They just couldn’t really be bothered to lose weight despite their health problems, occupational difficulties and associated issues. They were waiting for a magic pill, something easy that didn’t require effort to get the body and life they wanted. They preferred to suffer right now, than function efficiently in the now so the future would not come crashing down on them with some obesity-related health problem. They blamed their jobs, their living situation, and their genes and stayed trapped in their self-imposed prison.

We spend our lives talking about what is going on right now, but when we do this we create a vibrational reality that is present tense. The ‘manifest your destiny’ experts say that if we are only willing to focus on the reality that is already manifested and happening today, we are focused on old news. This includes the money we have now, the body we have now, and the relationship we do or don’t have now. More often than not, the news we are experiencing today is not what we want our lives to be.

 If we want to create something bigger, better, healthier, we need to “feel it.” Feeling is the road to creation. If you feel the feeling of how you will feel when you have what you want the “Manifest Your Destiny” experts say you will set up the vibration to attract it. Basically you need to be a vibrational match to where you want to go.

So, what further strategies can we fine tune to get the body we want?

First and foremost, you need to work on your attitude, particularly your feeling attitude. To connect into a positive emotion with ease think of a time when you felt absolutely fabulous, full of joy, happiness and enthusiasm. If you have difficulty tuning into a positive emotion focus on the unconditional love of your pet, the beauty of nature, the wonders of the world. We call emotions that generate strong positive feelings touchstone emotions. The more you tune into the energy of these positive touchstone emotions the more you optimise your vibration. Connecting into touchstone emotions helps you to feel good, to feel free, flowing and light, as if you are in sync with all things. It is when you are in this positive frame of mind (thought and feeling) that you set up the vibration to create the life you want.

If you cannot hold a positive vibration or state of mind, keep refocusing on images or memories that are associated with touchstone emotions and you will find that through persistence you will maintain positive feelings for longer periods. Eventually you will learn to stay in a vibrational field that will attract other positive emotions and where solutions emerge, thereby creating the soil from which your goals and dreams will grow. Visit this vibrational field of positive emotion and thought at least daily and practice staying in it for longer and longer periods. You can work your way in, or someone can inspire you in. When you are in this positive feeling state this is where you will experience feelings of flow, ease, freedom and love. In this state you will like yourself more, and hardly surprisingly, attract more. It is a vibrational state of being. Milk it for everything it is worth. The more you think and talk about it, and try to be in it, the more it becomes your state of being.

Once you can generate and hold on to a positive emotional state, you will notice the emergence of thoughts consistent or in sync with that emotion. When you begin to notice these two events you are generating the vibrational energy to create the reality you want. And, you have nothing to lose and everything to gain because it is better to be marinating in a field of positive thought and emotion, than a cesspool of negativity!

Homework

By now you know the drill. Practice holding on to positive emotions 24/7 and doing more of the homework already assigned. Some people find writing a journal of positive thoughts and goals morning and night helps them to stay focused on positive thoughts and emotions. This journal is often referred to as a Gratitude Journal and helps one develop an Attitude of Gratitude. Treat yourself and splash out on a very special book that will cue you into your dreams and wishes.

• The Secret to Getting the Body and Life You Want (Part 1 of 4)
• The Secret to Getting the Body and Life You Want (Part 2 of 4)

Related posts:

1. The Secret to Getting the Body and Life You Want (Part 2 of 4)
2. The Secret to Getting the Body and Life You Want- Part 1 of 4

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The top ten countries, from highest to lowest, in prevalence of obesity between 1980 – 1998 will probably surprise you.

They were:

1. Samoa

2. Kuwait

3. UK

4. New Zealand

5. Mauritius

6. USA

7. Australia

8. Germany

9. Switzerland

10. Netherlands

FACT:  Obesity, particularly morbid obesity (BMI>40) may reduce life spans by up to 9 years.

FACT:  Obesity also significantly increases the risk of diabetes type II, high blood fats and heart disease and high blood pressure, as well as some cancers, to name just a few.

The most shocking possibility however is, that if obesity trends increase at their current rate, children could die before their parents. Childhood obesity since 1998 has accelerated, and continues to accelerate.

Fat is expensive. In the UK it was projected that by 2010 (this year) the annual cost to their economy of the indirect and direct costs of obesity would be a whopping 3.6 billion pounds.

For your own sake, and that of your children, or the children of the planet, model the behaviour you wish to encourage and….

eat, think, speak, listen and do mindfully

master your mind

move more

mindfulness  —  mastery —  movement

Reference:

Wilkinson, J. R., Walrond, L.J., & Summerbell, C. D. (3007). Obesity Reviews, (8, Suppl.1), 23-29.

Related posts:

1. Why did the world get fat

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While many diets proclaim to have the “magic” balance of nutrients whether it be low GI, low carbohydrate, low fat or high protein, the facts are that it is the total energy you take in, regardless of the distribution of protein, fat and carbohydrate versus the energy you burn up that determines whether you gain or lose weight or stay the same.

Excess weight is caused by too much food and too little exercise or activity.

Photo Courtesy of : http://newsitemstoday.today.com/

To maintain weight, we need a balance:

ENERGY IN = ENERGY OUT

To lose weight we must eat LESS and exercise MORE.

Even small increases in energy intake and less activity or exercise can lead to large long-term weight gain. For example, eating just 1½ plain sweet biscuits above your energy requirement daily can lead to a 5kg weight gain over a year!

Look at the energy content of the nutrients:

1g PROTEIN 17 kJ or 4 kcal

1g FAT 37 kJ or 9kcal

1g CARBOHYDRATE 16 kJ or 4 kcal

1g ALCOHOL 29 kJ or 7kcal

As you can see, fat is more than twice as “fattening” as protein and carbohydrate. So when trying to lose weight we must check our intake of fatty foods and watch alcohol consumption!

In fact, it is important to watch what we drink because it is easier to drink on body fat, than it is to eat it on. So, even though fruit juice and cordials and soft drinks are nearly half the calories of alcohol, it all adds up rather quickly. Drinking fluids doesn’t make us feel as full as when we eat making it easier to drink more.

We were designed to “eat to live” not “live to eat”, although many of us tend to do more of the latter than the former. Regardless of where our calories or kilojoules come from, the body will deposit any excess energy as fat once it has tended to all its daily energy needs from the food you eat.

Science tells us that to lose ½ kilogram or 1 pound we must burn 3500 kcals or ~ 800 kjs of energy more than we consume as food. Most weight management programs then will cut your calorie or kilojoule intake by 500kcals or 2000kjs a day to enable you to lose ½ kilogram or 1 pound a week, or by 1000kcals or 4000kjs to enable you to lose to lose 1 kg or 2lbs per week.

To lose weight you don’t need to starve yourself. Little changes will assist you with weight loss, for example:

· Eat smaller portions
· Put your food on a plate, not a bowl because it less looks more
· Don’t eat from the takeaway container be it a noodle box, or pizza box
· Skip supper
· Eat one course meals, and especially skip dessert
· Swap higher energy foods with lower energy options, eg cake or pastry when out for coffee have a scone, or have fruit for mid-meals instead of biscuits
· Wait 20 minutes after eating before deciding you are still hungry; it takes time to shut off the feeding centre and turn on the satiety centre after you start eating.

Related posts:

1. Supplementation after Bariatric/Weight Loss Surgery – lapbands, gastric sleeves etc

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So let’s learn some more secrets to how we can get what we want.

When we take the quantum physics path to creating our own reality, manifesting our desires is all about creating an energy state based on positive emotion then marinating that desire in a bath of the positive energy we have created.

Think about it. We have all had the experience of desiring something and being completely confident that we will get what we want. In these situations where we generate a feeling or vibration of well-being and positivity, we usually materialize our desires. Scientists would say it is because we are in vibrational alignment, or as we mere mortals would say, in sync with ourselves. Basically, we attract what we put out.

Unfortunately, when many of us set goals, we have a desire for something but don’t back it up with the necessary artillery to bring it into reality. For example, we don’t always include a ‘when, how or who’ component to our desire and don’t spend the time connecting in to how we will feel when we achieve the goal and marinating the goal in that feeling. Many of us make somewhat flippant and repetitive goals, like wanting to lose weight, without ever believing we will achieve it. This means we have a vibrational misalignment between the desire and the expectation. We entertain goals but feel very unsure about our capacity to successfully attain these goals. There is clearly discord between what we want and whether we think we will get what we want. No wonder we don’t get what we want. We don’t treat our goal setting seriously enough.

To manifest a goal we cannot afford to doubt attaining it or it will create discord. We need to create vibrational alignment by believing we will get what we wish for and by purposely and consciously staying in the zone of feeling the emotions we will experience when we get what we want.

Obviously being a ‘deliberate creator’ is harder to do, and the difficulty we have doing it seems to be proportional to the time we have spent on the planet! While we may have been born perfect it doesn’t take long to learn bad habits and basically become victims of life on earth. Think about it. Not long after hitting the planet we are taught to worry about what others think, to ‘not be too big for our boots’, to not expect too much, to worry. We establish chronic patterns of thoughts that become enduring beliefs that limit us and effect our vibration. Most of us while secretly hoping that good things will come to us, often deep down don’t believe that we deserve, or if we do, we don’t believe we deserve EVERYTHING we want. I notice particularly in the weight loss area that everyone wants to lose weight, but few people genuinely believe they can do it, and this is reflected in the failure rate of weight loss programs.

Our society teaches us very quickly about the contrasts or duality of life. Examples include: good and bad, sick and healthy, happy and sad, rich and poor, fat and thin, success and failure. Desires are spawned when we see the discrepancy between where we are now and where we want to be. This discrepancy between desired and actual provides blinding evidence that we are not getting what we want, whether it be related to a relationship, a slimmer body, a happier life, a better job, a nicer house.

Usually whenever life shows us what we don’t want there is an equivalent opposite desire for what we do want. For example, we don’t want to be fat, which means we want to be slim. We know we want money when we have none. We want health and well-being when we feel unwell.

The opposites or contrasts help us to focus on our desires. As soon as you wish for something you set up that vibrational reality. So, the rule is, be careful for what you wish for. Both negative and positive desires are recorded in the recesses of your subconscious. We become what we think! ‘Thoughts become things’ as the “Manifest Your Destiny” gurus say!

The manifestation maestros tell us that what we vibrate to, we manifest. And, this can be positive or negative. They warn us that if we beat the drum of not enough money, the inner self records that reality and we find ourselves with never having enough. We are blinded to the solution of abundance and stay stuck in ‘same stuff, different day’. And, what we don’t need to do is to attract, ‘same stuff, different decade’. We want to end the 2010 decade with a different attitude.

For every problem there is a solution. However, if we focus on the problem we tend to create more of the problem. For example, if we focus on how fat we are, and how much fat we have to lose, and how long it will take us and whether we can actually stick to a weight loss program we become overwhelmed and give up. Marinating in thoughts of how fat we are and how hard it is to lose the fat just keeps us problem focused and fat. Negative attracts negative.

On the brighter side, when we focus on the solution and how good we will feel when we have attained our ideal weight we find it easier to manifest that reality.

Essentially, we have a choice, focus on the problem and get more of it, or focus on the solution and successfully solve our dilemma. The facts are pretty simple, you can’t attract the solution when you are focused on the problem.

Homework:

Now you have read part 2, maintain your adherence to the activities set as homework in part 1 of this newsletter but focus on how good you will feel when you have attained your ideal weight and the life you want.

Related posts:

1. The Secret of Getting the Body and Life You Want (Part 3 of 4)
2. The Secret to Getting the Body and Life You Want- Part 1 of 4
3. Life in the Fast Lane- Fast Food, Fast Medicine, Fast Surgery

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Never forget that when it comes to fat loss, the only place SUCCESS comes before WORK is in the dictionary. So heads down and bums up for all of you who didn’t read the blog on how to Curb Christmas Cheer.

The Rules for Getting Waisted are:

1. Eat breakfast everyday. It stimulates your metabolism and helps you regulate your appetite so you won’t munch and crunch on foods you shouldn’t even have in your house!

2. Eat smaller serves; put your food on a plate, not in a bowl, less will like more!

3. Go for quality not quantity, avoid meal deals and smorgasbords

4. Put colour into your diet – two fruits and five vegetable serves every day

5. Choose reduced fat dairy food

6. Choose lean, fresh meat

7. Drink at least two litres of water daily

8. Limit the high kilojoule and high fat foods you probably snacked on over the Christmas period, or better still, just don’t have it. And, that includes soft drinks, cordial and alcohol!

9. Eat mindfully. Turn off the TV, don’t read a book an don’t be surfing on the internet while you eat. Don’t eat on the run or in your car!

10. Keep a food diary. People who record their food lose more weight.

11. Increase your activity levels. Sack your cleaner and your mower man!

12. Do regular exercise. People who exercise an hour a day lose more weight when moderating their food intake

13. Read the blog on making new year resolutions stick.

14. Oh! And, have fun……

Related posts:

1. The true meaning of Christmas is lost in an ocean of marketing mania, purchasing pillages and food fests

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Post tags: Christmas binge, exercise and weight loss, holiday bulge, losing weight on Christmas, the psychology of weight loss, weight loss

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