There are people everywhere (you may be one of them) who know that they need to and want to lose weight. But have the ‘yeah, I’ll probably start tomorrow’ syndrome. On top of that, let’s face it; many people are simply too lazy to change their lifestyles, so here are ten free diet tips to kick-start your diet. This free diet guide would show you the right direction.
Tip no. 1: Set SMART goals. Goals give dieters something to aim for and are a good source of inspiration. Fitness experts worldwide would agree that all goals you set should adhere to the following acronym:
S (simple): All goals should be easy to remember. Saying ‘I want to lose 20lbs of fat, gain 10lbs of muscle, speed up my metabolism and lower my cholesterol in 6 weeks unless I get promoted in which case I want to lose 10lbs of body weight in 8 weeks’ may well be ambitious and time-considerate, but you are hardly going to remember it in 6 weeks when you need to figure out how much you have lost.
M (Measurable): Your goals should almost always contain a number. Whether it is to drop 10kg or to fit into those 34 inch jeans, having numbers involved means that you can check your own progress.
A (Achievable): Many people often ask me: ‘Is it possible to lose all this weight in 3 weeks’ or ‘I want to lose 50 kilos! Can I do it before Christmas?’ The answer to the latter question is usually a resounding ‘no’, and I often suggest that these people might want to set themselves a target that can actually be hit. Above all, it prevents disappointment and makes them less likely to fall off the rails halfway through a dieting program.
R (Realistic): Your goals should reflect your lifestyle. It is a good idea to diet when you are likely to have little stress from outside influences (such as work) and you have plenty of time for the exercise you enjoy.
T (Time-considerate): Which of the following sounds like a more positive statement: ‘I am going to lose 20lbs’, or ‘I am going to lose 20lbs in 10 weeks’? If you never put a limit on when you need to lose the weight by, you are never going to push yourself to shed those pounds.
Tip no. 2: Write Down Everything You Eat. Many people are overweight because they are ‘heavy snackers’ and eat far too much than they realise. The simplest way to beat this is by writing down everything you eat. That way, when you eat something that you did not ‘mean’ to eat, you will know about it.
Tip no. 3: Use Smaller Plates. As silly as this may sound, a smaller plate will look fuller than a bigger plate with the same amount on it, so your mind will tell the rest of your body that it is getting more food. Besides, you can only fit so much on a small plate!
Tip no. 4: Proteins. Low fat protein rich food, such as egg whites and chicken breast, are fantastic for dieters that want larger portions, as they contain amino acids that build muscle fibres. Aim for 60g per day (I favour tofu or soya bean; it’s cheap, easy to fry -with fat-free Pam spray- and contains beaucoup protein).
Tip no. 5: Low Carbs, Not NO Carbs! Atkins enthusiasts rave about the benefits of carb-starving and that fats are not really that bad, but the simple fact is that your body needs carbs as a basic energy, so after starving yourself of them only to eat them again, your body stores that energy as, you guessed it; fat! Aim for around 240-260g of carbohydrates per day (look at potatoes, pasta, rice and wholemeal bread).
Tip no. 6: Buy a Bag of Nutrasweet. Any sweetener can be used as a sugar substitute and I believe they taste fairly similar. Plus, a tablespoonful contains about 0.1 calories, compared to the 18 that you will often find in sugar.
Tip no. 7: Lift Weights. Lifting light weights can burn calories and tone up every muscle in your body. It is a common misconception that lifting weights will always build big muscles, which is something that many women are keen to avoid. However, this is only true if your body is of the correct somatotype (body shape) and if you really are overweight then believe me, it’s not.
Tip no. 8: Drink Green Tea. The benefits of green tea have long been discussed, the main one being that it contains the right chemicals to speed up your basal metabolism (which in turn burns fat faster). Two cups per day (without sugar!) is enough, while the only known side effects are that the caffeine in it can cause minor sleep deprivation, so drink it in the morning.
Tip no. 9: Get Busy! As I mentioned earlier, many overweight people are ‘heavy snackers’ and these are usually people with two much time on their hands (that are often bored). The best way to combat this is to, quite simply, do something! Getting a new hobby, and therefore spending less time near the TV, are ways to keep you away from the fridge.
Tip no 10: Stop Talking About it! Diet must be one of the most discussed topics in modern society, yet, the people who talk about it are often the ones who want to lose weight. Then, how to prevent obesity? The real secret is to get on with it. As of tomorrow, you are officially dieting, so scribble down five small meals and brew yourself a cup of green tea!
Relax
Stress has been linked to migraines and keeping it at bay can help to reduce migraine frequency and severity. Relieving stress can mean many things for different people and the ways to accomplish stress relief are virtually endless. The best advice is to try different things and see how you feel afterwards. A relaxing walk in the fresh air aromatherapy treatment and social time with close friends are all examples of ways to take a 'time out' from a busy day and relax.
Eat a Healthy Balanced Diet and Maintain a Healthy Weight
Generally, a healthy diet is recommended for all of the population but it can be particularly important as part of your headache and migraine management plan. Aim to eat as many different foods as possible and focus on the majority of your diet being carbohydrates, with fats and then proteins making up the remainder. Obesity is thought to increase the severity of migraines, so keep an eye on portion sizes to further help in weight management.
Avoid or Limit Food and Food Additive Triggers
People who suffer from headaches can be highly sensitive to certain foods and food additives and may find they trigger headaches and migraines. Try to identify those food additives that prompt headaches, and then read labels and see if avoiding those triggers helps to prevent headaches.
Be Prepared for Sudden Attacks
Headaches and migraines can strike anytime and anywhere. Try to ensure you have access to a quiet, dark room to lie down. A cold, wet cloth on your head may also soothe headache pain. Over-the-counter preparations such as ibuprofen and acetominophen may help; try to keep a small container of medication handy in your bag whenever possible.
Keep Communication Open With Your Doctor
It's crucial that you're comfortable speaking to your doctor because if you withhold any important information, you risk compromising the quality and accuracy of care that your doctor can provide. If you have a lot of difficulty being frank with your doctor about symptoms and concerns, it might be time to look elsewhere for healthcare provision. Whenever you notice a change in your headache or migraine pattern or if you experience persistent side effects, notify your doctor. Your treatment plan isn't static and will likely change as your headaches and overall emotional and physical status changes through the years. You may develop new triggers and it's important to address these as they arise. Your doctor is a key person in helping you manage your headache pain.
Don't Be Afraid to Try Alternative Methods
Although certainly not always the case, conventional medicine often doesn't acknowledge or support the use of alternative methods. As with anything, approach any new treatment with care and caution, but do consider alternative or 'natural' and non-drug based methods for migraine and headache relief. These may be homeopathy, acupuncture or various other therapies. The bottom line is that if you feel it works and helps your headaches, a study saying it's valid or invalid won't change the relief you're experiencing.
Keep A Headache Diary
Monitor your food intake and exposure to any chemicals and take notes in a headache diary. This will help you to identify patterns that may emerge which are triggering your headaches. Be sure to take the diary with you whenever possible. It may sound like a lot of work but considering the intense pain headaches can cause, a little bit of time spent writing in a diary can go a long way in headache relief. It is also helpful to show your doctor a headache diary and helps him or her obtain a better grasp on your symptoms and whether or not your lifestyle is contributing.
Limit Stimulant Use
Caffeine and cigarettes have been linked to migraines and reducing consumption may help reduce the frequency of your headaches. Instead of coffee or cola, try to substitute lower level caffeinated drinks such as green or black tea. Your doctor can work with you to choose a method that is appropriate to help you quit smoking and make the withdrawal more manageable.
Have Your Eyes Examined
Various eye problems from glaucoma to eyestrain can cause headaches and it's important to rule out any serious eye disorders. General eye exams should be performed every 1-2 years depending on your age. If you are experiencing specific symptoms that your doctor believes are related to your eyes, you may be referred to an eye specialist. Don't put off an eye test because the sooner you can address any potential problems, the sooner you can obtain headache relief.
Learn
Although your doctor is certainly a primary source of headache and migraine information, don't rely solely on him or her. Read as much as you can about your diagnosed headache disorder and keep abreast of new medications and alternative treatments as they are introduced. Researchers are working hard to develop and identify new ways of treating headaches and it's important that you are able to make educated decisions about your health and which treatments are right for you.
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