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The Common Sense Diet

There is only one way to lose weight. During the day, you need to expend more calories than you consume. To lose weight, you need to combine many of these days together. Exercising will increase the amount of calories you burn in a day, but if you keep eating a high-calorie diet, you won’t lose weight. Many of us see diets as the solution to this problem. A diet will produce results in the short term, but once the diet is over, the weight will return, usually with interest. If the diet cannot be maintained for the rest of your life, you will not succeed in your long-term weight loss efforts.

The solution is to change your eating habits so that your calories are reduced but still eat a balanced and healthy diet. This can be done easily and with little disruption to your existing lifestyle.

o Eliminate all fatty foods from your diet. (McDonald’s, Chicken Treat, etc.) There should be no excuse for eating these foods. The amount of calories they contain corresponds to approximately two-thirds of a normal daily diet.

o Do not eat any margarine or butter. You shouldn’t eat more than two tablespoons of fat per day from your entire diet. This number can easily be reached by consuming butter and margarine. It takes a while to get used to, but stick with it and you’ll see results.

o Eat 5 to 6 smaller meals a day rather than 3 large ones. Eating smaller meals more often will speed up your metabolism and your body will burn more fat.

o Eat a piece of fruit or a small tub of yoghurt with your morning or afternoon tea instead of cakes or biscuits.

o Eat only half an hour after exercise. This way, your body will use your fat stores to replace your energy rather than the food you just consumed.

o Drink plenty of water throughout the day. Get a water bottle and carry it with you throughout the day. Water mobilizes fat stores in the body.

o Increase your fiber intake by eating whole grains such as Sultana bran and porridge, as well as eating plenty of fruit and vegetables. Fiber fills you up, so it helps you feel fuller for longer, and it also cleanses your intestinal system.

o Eat as many low GI foods as possible. These foods provide the body with a slow release of energy and keep you fuller for longer. Examples of low GI foods include mixed grain bread, rye bread, porridge, all bran, pasta, spaghetti, baked beans, carrots, peas, apples, oranges, grapes, milk, yoghurt, fish fingers and peanuts. There are many more. When choosing foods with a low GI, pay attention to the fat content of some of them. For example, chocolate has a low GI but is also high in fat. Stay away from foods with a lot of fat.

The Common Sense Diet provides a framework for structuring your eating habits. Some points are harder than others, but overall it’s a lot easier than following a strict diet. There is no quick fix for weight loss. A common-sense eating plan that can be maintained for life is the only long-term strategy that will keep your weight off and keep it off forever.

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