Healthy Weight Loss Diet

There are lots of diets out there and so it can be confusing to find a Healthy Weight Loss Diet.We strongly recommended the “Real Body Club” click on the image to the right for more information. This was set up and designed by a personal trainer with a large interest in Nutrition. The books and program are very very practical and the nutrition program is well researched.

You can use our body mass index calculator to see what weight range you fall in and to see what your ideal weight falls in. Remember that muscle weighs more then fat so if you are very muscular this may not be accurate for you. We therefore recommend that you speak to a Dietician online for further guidance.

Healthy Weight Loss is losing weight at a slow pace 1-4 lbs (.5-1kg)/week and doing it via a meal plan and preferably walking/yoga so that once the weight is off you can maintain your meal plan and activity and therefore maintain your new weight.  If you plan to go on a program or anything to lose weight that you also plan to stop at some stage then this pattern of thinking will result in weight loss and regain. In order to lose weight and keep it off you need to have a permanent change in how you think about food, activity, your body image and your dreams and goals need to be strong enough to maintain the changes in how you think.

Does Healthy Weight Loss mean losing it once or not at all?
What is Healthy Weight Loss? Surely all weight loss is healthy. We all know that losing weight helps with so many conditions and diseases and therefore makes us healthier. True. However not all weight loss is Healthy Weight Loss. In fact it has now been shown that ‘weight cycling’ or ‘yo yo weight loss and gain’ is a greater health risk and likely to result in an earlier death then being obese or having an increase in body weight over time. So what does this mean? Does it mean that to stay healthy you really need to lose it once and keep it off or you may as well not lose weight at all. Very controversial but it seems to be what science is now telling us.

Meal Plan
Many people own calorie counting books and use these to restrict the amount of food they eat. Using calorie counting makes it very difficult to have a balanced meal plan as it does not give any guidance to the amounts of certain foods that you need. For example it is recommended that you have 0.5g protein/lb of body weight. So if you are 100 lbs (50kg) you need 50g protein a day. Preferably spread throughout the day. Many people decide to lose weight with a high carbohydrate, low fat meal plan. For many people this may be too low in protein and other nutrients and you will end up being hungry and bingeing. You should also aim for plenty of vegetable or salad a day to ensure you have enough fibre and nutrients.

Healthy meal plan
•    5-6 small meals a day
•    protein food at each meal – meat, fish, chicken, eggs, cheese, ham (1g of protein for every kg of body weight)
•    3-4 cups of vegetables a day and 2 fruit
•    Small amounts of unprocessed complex carbohydrates – brown rice, buckwheat, oats
•    Avacado, olive oil, nuts and seeds 2 tablespoons

Activity
•    Walking minimum 3 hours a week (briskly at a pace you can talk)
•    10-15 min resistance exercise 3x a week (yoga, resistance strap)

Change how you think
•    Focus on the good things you will achieve
•    Read 15min a day from a positive book

If you would like more information or a specific Healthy Weight Loss Diet Plan to follow. Please Contact Us

There are many wonderful people and education materials out there that can bring relief. This site will only cover the topics in a brief way but hopes to provide some food for thought as you enter into a new world of discovery of what is possible.

I know the outcome I desire. I hold fast to my dreams. I stay the course. I do not quit. I will persist without exception. I will continue despite exhaustion. I see exhaustion as a precursor to victory. A child would never ask how long I must try to walk before they actually do so. By persisting without exception my outcome -my success- is assured.

- Andy Andrews

Searching For an Online Dietician?

An Online Dietician can help you with a variety of issues including Weight Loss, allergies, vitamins and mineral selection, diabetes and eating disorders.

Never give up on believing it is possible to overcome any problem is the attitude to take. You are the only one who controls your future. Search until you find a person or group of people who have achieved what you want to achieve and are willing to support you to do the same. There are many people who dedicate their lives to helping people overcome diseases that they once had. This is especially true when it comes to weight loss, diabetes and eating disorders.

Healthy Food

We all know what healthy food is, so why not take our own advice. However consulting an Online Dietician can help to reinforce these.

Weight Loss

Weight Loss and maintenance is incredibly difficult for most people. That is why there are so many options. You can try an Online Dietician, or a Weight Loss Program or Weight Loss Clinic. There are many who recommend Weight Loss Exercise and Weight Loss Diets. In the end we usually all know the basics, do more and eat less to ensure Healthy Weight Loss.  So why is it so difficult. Well because you have to change how you think, your perception of food and the role it plays in your life. You will never lose weight long term if you diet and then stop dieting as changing what you eat is only part of it. You have to change what you think about what you eat. That is why having a program or clinic where the person instructing you believes that you can change and will support you through that is vital. If you want results then knowledge is important but nothing will happen unless you apply the knowledge. In his book Change or Die Alan Deutschman talks about that fact that even if people are told they will die if they do not change, only 10% of people will change. However if you are told to focus on what it will be like when you change and all the good things you can have and then make radical sweeping changes along with reframing the situation then 70% of people made the changes necessary to stay alive.

Vitamins and Minerals

There is a lot of debate about if you can get enough from your food. It is fairly well accepted that in a western diet most people will be able to get enough to prevent deficiency. However it is unlikely we get enough to prevent chronic disease. We require 7 serves of fruit and vegetables a day (2 fruit and 5 vege) this is the minimum amount you need to prevent chronic disease. However it is likely that less then 10% of people consume this 365 days a year. So if you are not taking a whole food vitamin and mineral supplement then you are risking your future health. There are many different types of Supplements and they are not all created equal.

Eating Disorders

For many people with an eating disorder the change or die concept is obvious and in a much shorter time frame then someone who has Heart Disease. For people with anorexia nervosa they know logically that they need more then just an apple for the day to stay alive. They therefore also need an individual or group or community who believe it is possible for them to change and will support them in doing this. An Online Dietician may be able to provide support to some people who live in remote communities and don’t have a clinic close by.

Diabetes

Type 2 Diabetes is a chronic condition that is on the increase. Diabetes Causes a variety of Diabetes Symptoms with increased thirst and urination being the major ones. Diabetes Treatment consists of medication or insulin or may just be managed through a Diabetes Diet. Some people lose weight  can reduce their medication or even go off it. Most people will use a glucose monitor or insulin pump to measure or control their diabetes if it is type 1 diabetes.

An Online Dietician can help people who suffer the above and many more conditions