MANY people who are planning to go on a diet tomorrow or in the New Year but why wait? There is a reason why the diet always starts in the future — never today — because tomorrow never comes.

Crash diets do not work

It is a myth to think you have to starve yourself to lose weight or drink cabbage soup or only eat bananas. Through my own research conducted over the past 13 years those who lose weight successfully begin by gradually making small changes that become part of their daily routine and have big results in the long term without you ever feeling the pinch. Those who go on ridiculous diets always put the weight back and more. Feedback from my slimming club which has had more than 30,000 members indicates that making small changes toward a healthy eating by routine works for permanent weight loss.

Many people do put on weight as they grow older and this is because they tend to exercise less and eat more. If you make sudden changes, you will give your body a shock. Give up all your unhealthy habits in one go and you will have to cope with strong withdrawal symptoms that may include headaches, stress, and tiredness.

Start to make changes

If you want to start losing weight, why not start gently? Begin by making a great, healthy start to each new day. If you begin the day with a spring in your step, you will be bright and alert, able to achieve the goals you aim for.

• Start the day with a cleansing glass of hot water and lemon. This is great for cleansing the kidneys and for the complexion too. Trust me, after only seven days your skin will start to look better.

• Stretch into the morning. Stretching in the morning is natural for your body. I developed the quick Mini-Morning Workout, which takes less than 20 minutes. It gets the blood flowing and helps keep your body young and flexible. Send an email to [email protected] to get a free copy, or perform your own exercises in the bedroom before you have a shower.

• Make breakfast a quiet, healthy ritual. A good, healthy breakfast gives you the energy to face the day.

• Always keep a bottle of water by your desk and in your car — and drink it!

• Cut down on fat, especially the kind you find in fried food, readymade cakes, biscuits, and animal fats. If you are a cheese lover, choose cottage cheese or feta cheese.

• Eat at least five portions of fruit and vegetables every day.

• Take a good quality daily multivitamin. I take Permea Plus daily, as it is really necessary to supplement your food, when fruit and vegetables have often traveled thousands of kilometres to reach you.

• Aim to eat healthily ninety percent of the time.

• Exercise is vital as it also relieves stress, lifts your mood and confidence, and keeps you fit. If you want to receive a copy of my monthly motivational news letter email [email protected].

Ask Alva

I am pregnant, but now I am so hungry. What should I include in my diet?

Maria

Eating for two doesn’t mean eating double. While it’s unhealthy to eat too little during pregnancy, it’s also unhealthy to overeat. So, include foods in your diet that are nutritious as well as comforting. Also be sure to take a 400mg supplement of folic acid daily if you’re thinking of becoming pregnant and up to three months after conception. Each person’s diet during pregnancy will differ — some women may feel nauseous, for example, and can’t tolerate large helpings. But here are some general daily eating guidelines you should follow:

• Base most of your meals on carbohydrate foods, such as bread, cereals, pastas, rice and potatoes

• Have at least five servings of fruits and vegetables

• Eat two to three portions of dairy foods such as milk, yoghurt and cheese

• Eat two portions of meat, fish, eggs, tofu, nuts and pulses

• You may eat fatty, sugary foods such as biscuits and sweets, but keep these to a minimum

Remember to avoid the following:

• Liver

• Pate

• Unpasteurized and soft cheeses such as brie

• Ready, prepared salads

• Raw/undercooked meats and eggs