Losing kilos shouldn't be a burden

 NEW year, new diet? No more junk food, cut down on takeaways, ignore the 3pm chocolate craving and  the bottle of wine calling you at 7pm. Sound familiar?  It’s not always so easy to make dietary changes and stick to them. 

This week GT catches up with dietitian and exercise physiologist Caitlin Reid, who has partnered with Meat & Livestock Australia to offer  tips on looking good and feeling good in the new year.

Many people try to adopt a healthier diet for the new year. Why do some fail?

❏We set vague goals such as ‘‘I’m going to eat healthier’’ or ‘‘I’m going to start exercising’’. Goals need to be clear and SMART – Specific, Measurable, Achievable, Realistic and Time-based. Try something like ‘‘I’m going to run for 30minutes every weekday at 7am starting from Monday, January 7.’’

❏We go at it too hard: when it comes to weight loss, many of us have an all-or-nothing mentality, which sets us up for failure. Everything in moderation.

❏We’re not willing to work for the results: too many of us want quick results so we succumb to  fad diets and shakes. While these may give quick results, they aren’t sustainable long-term.  Small changes make a big impact.

❏We don’t eat enough whole foods: following fad diets can see us restrict (or exclude) our intake of whole food groups, which results in low intakes of protein, fibre and  iron. Not enough iron, such as red meat, leads to lethargy and fatigue. 

Cutting out alcohol can be a challenge. Are there low-calorie options?

Guzzling down too much alcohol leads to excess kilojoules and poor food choices, both of which contribute to weight gain. If you drink alcohol, choose a drink such as vodka or Bacardi mixed with soda water and fresh lime, or even a diet soft drink. 

Is now a good time for a new diet?

Summer is a great time to adopt healthy eating because we  reach for lighter foods such as salads and fruit. Eating summer fruit and vegetables helps boost your intake of vitamins and minerals. Is it safe to cut a food group out of your diet entirely?

Removing whole groups makes it hard to reach our daily requirements for vitamins, minerals and fibre.  Removing carbohydrates  lowers fibre intake and constipation is usually the end result. 

For more information and recipes visit themainmeal.com.au.  For more info on Caitlin Reid visit healthandthecity.com.au/caitlin-reid.

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