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I want to lose 30 pounds

Monday, July 02, 2012

Dear Donovan,

I have been trying to lose 30 pounds for the last six months and it seems that I can't keep up. Every time I say I am going on a diet, it's the more I eat. Even when I am full I try to find something else to eat. Is this greed, or is it my mind telling me not to lose the weight? Kindly advise on the most effective and simple diets available. Another thing, is a juice diet, whether fruit or vegetable, effective for a massive weight loss for a week?

When one sets out on a weight loss journey, sometimes innumerable difficulties have to be overcome, as sometimes everything seems to go wrong at that time. However, with determination, focus and resilience, you will achieve success; you only fail if you don't start again.

It is very important to start a weight loss programme with the right mental attitude. You will have to understand that you are going to have to make some changes in your lifestyle, your eating plan and your exercise regime, as without a change you will not see a difference.

Doing the same thing over and over will get you the same results, so mentally you have to be ready to undertake a weight loss programme. The reasons you are doing the programme must be very clear in your mind or else you will not do well.

Let's say you want to lose weight because of health issues; you are getting married; you don't want to get a new wardrobe; or your spouse is complaining. These reasons might motivate some persons. In general, the need to lose weight must be more important than the desire to eat. Sometimes, even when the reason to lose weight is important, the need for self-discipline is also crucial. This discipline can be applied to other aspects of your life as well.

During a weight loss programme, try hard not to surround yourself with too many temptations. You can apply some of the following techniques as well.

1. Do not buy any foods you don't intend to eat.

2. If you must have snacks around, place them out of sight by putting them in a black plastic bag.

3. Do not allow yourself to get too hungry before eating. Try and eat more small meals rather than larger ones.

4. Drink water throughout the day and before meals.

5. Try and break bad habits like watching TV and snacking. Instead, do some exercise.

6. When you crave high calorie foods, just look at them and tell them that you hate them.

7. Try not to eat when you are feeling emotional or stressed. Also try and eat slowly so that the stomach gets a chance to feel satisfied before you are over-full.

It is best to start slowly when going on a weight loss programme and then tweak the programme as you go along. Cutting out fried foods and starchy carbohydrates and replacing these with fruits and vegetables usually help to jumpstart a weight loss programme and also make you healthier. Also, putting some more activities/exercises in your lifestyle helps as well. Here is a simple meal plan you can follow that incorporates a lot of fruits and vegetables.

Breakfast

Two to three fruits or pieces of fruits only

Mid-morning snack

Coconut water (12 ounces) or green juice (12 ounces)

Lunch

Protein with raw or steamed vegetables

Light soup with a raw salad

A light shake

Mid afternoon snack

Coconut water (12 ounces) or carrot juice (12 ounces) or one fruit

Dinner

Protein with a raw salad

Two to three fruits

Light soup with salad

Raw salad.

We will answer your weight- related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we'll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years experience in the fitness industry and is the owner of DG's Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to wilsonn@jamaicaobserver.com.




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