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