Many people who are planning to lose weight delay starting until the New Year. There is a reason why the diet always starts tomorrow — never today — because tomorrow never comes. Taking care of your body today means you will have good health in the future. Many Gulf countries have weight problems but generally people only start to wake up to the fact that this is harmful when they start experiencing health problems.
Through my own research conducted over the past 15 years, a reason for weight gain is due to the fact that we gradually take less and less exercise. Those who lose weight successfully begin by gradually making changes that become part of their daily routine. It is very easy to put on weight in cities that have a car culture. People tend to be slimmer in cities where people walk more such as London and Rome. Most people do put on weight, as they grow older, and this is because we tend to exercise less and eat more. As you grow older it is common to put on a kilo per year; so it is easy to put on 10 kilos in 10 years. So as we grow older taking up some form of gentle exercise is anti-aging. It is so easy not to take exercise but it is so important to take a little each day for your health.
So, if you want to start losing weight, why not start gently? Your body hates the shock of suddenly being put on a crash diet. Start gradually by cutting out just 100 calories a day; if you just eat one extra biscuit a day, in 20 years you will have put on 9 kilos.
Save a 100 calories a day
Swap
Swap a chocolate bar for a banana.
Swap fried rice for boiled rice.
Swap ice cream for low fat yogurt.
Don’t
Don’t at two biscuits — stick to the ‘only one’ principle and enjoy just one.
Don’t put butter on your toast — just have honey or a banana.
Don’t put mayonnaise in your sandwich.
Don’t have fries, have salad.
Don’t eat chips with your sandwich, have soup.
Don’t have pudding, eat natural yogurt with fresh fruit.
Eat
Eat healthily 90 percent of the time.
Eat a nice bowl of salad every day. Why? Salad is an easy way to eat plenty of healthy fresh vegetables. Vegetables have fiber and a lot of disease fighting vitamins and minerals. How? Shop for vegetables that you like, and not what you think you should have. Make salads look attractive with plenty of colors. Use only a teaspoon of olive oil for dressing and flavor with fresh herbs and lemon juice.
Start eating for health today!
Health tip of the week
Unsaturate your fats!
LDL cholesterol clogs arteries. This dangerous cholesterol comes from saturated fats such as fatty meats, chicken and turkey with skin, whole milk, ice cream, palm and coconut oils, and butter and margarine. For a healthier heart, switch to lean meats, skinned chicken, turkey, and low-fat milk, cheeses, and spreads. Try low-fat ice cream or frozen yoghurt for a sweet treat. Remember that preparation plays a role, too. Choose baking, broiling, grilling, and microwaving over frying because fat seeps back into your food when you fry. If you do fry, always drain fat away from your food.
Ask Alva
I find that at certain times of the month, I crave comfort food and sweets, and all my good intentions disappear. This makes me feel depressed. What do you suggest?
—Yasmine
You are not alone. Research has shown that women tend to eat more (especially comfort food) in the second half of their menstrual cycle. So, it is natural. Don’t over-indulge but listen to your body and keep up the exercise. Remember, by losing weight you will reduce the symptoms of PMS. Try these low-calorie comfort foods: Crumpets with jam, Fruit loaf, Bananas, Low-fat custard and baked beans on toast. You can have a chocolate bar at this time of month — buy only one and eat only one! We are all human!
— Alva
