Safe way to lose
Ten Point Plan
- Cut down Fats,
especially animal fats in the form of butter, margarine,
dripping, fat on meat, whole milk, cheese, whole milk yoghurt,
cream, and any foods made with these ingredients. Use vegetable
oils and fats sparingly.
- Eat fish or
poultry instead of red meat. It is lower in calories.
- Cut down added
sugar. This means white, brown, and multicoloured sugar, and any
foods made with sugar such as cakes, biscuits, many canned and
bottled drinks, and sweetened cereals.
- Cut down other
refined carbohydrates including non whole grain breads; any food
containing refined cereal flour; white rice; and alcohol. Also
cut down processed foods.
- Eat high
fibre food such as whole grain bread, cereal and pastas, brown
rice, pulses (beans and peas),
legumes, fruits and vegetables. Fibre helps fill you up, and
levels out blood sugar swings
- Use a good diet or
workout your own based on approximately 20 calories per kg (9
calories per pound) of your target bodyweight per day. Make sure
your diet is based on Nutritious food. If you cannot lose
weight, You could be sensitive to one or more food. Cereal flour
and dairy products are two common culprits.
- If you go off your
diet for a day do not give up. It is the long haul that counts.
Be gentle and forgiving with yourself and go back to the diet as
soon as you can.
- If you overeat as
a part of your comfort and reward system, think of a substitute.
Some successful slimmers find it helps if they do something they
really enjoy when they feel a craving to eat.
- Aim at weight loss
of no more than a week, especially if you have over three kgs to
lose. Dramatic weight loss in the first week may be caused by
fluid loss. Women often find that their weight fluctuates
according to their menstrual cycle