10 Tips For Permanent Weight Loss

It’s come to that time of year where many of us struggle to zip up our summer clothes and swear to lose weight for the New Year. RESCU’s nutrition expert, Zoe Bingley-Pullin, can help you shift those excess kilos for Summer, but she also reveals 10 ways to keep the weight off FOREVER. Plus, there’s a healthy diet plan that works for everyone.
image via pinterest

Zoe’s 10 tips for developing a healthy eating and lifestyle plan:

1.    Keep a weekly food diary

Awareness is the key to making changes. Write down everything you eat, the times of day you eat these foods, and how you feel before and after eating.

2.    Eat regularly

Regular eating every 2-3 hours helps stabilise your blood sugar levels, reduce cravings and keep your metabolism burning. Eat 3 normal meals and 2-3 healthy snacks throughout the day.

3.    Drink/liquid goal

Drink 2-3L of water per day and cut out all soft drinks, cordials, caffeine drinks, juices and alcohol.

4.    Education is the key

Every meal you eat should have a balance of the three beneficial food groups; complex carbohydrates, essential fats and protein.

5.    Holistic approach

We tend to think food is the only factor when putting on weight. Look at your exercise, both planned and inconsequential.

6.    Lifestyle changes and habitual changes

By changing the way you live your life and recognising bad habits, you are more likely to make this a lifestyle change and NOT a diet.

7.    Have balance

Focus on the weekdays and relax a little on the weekend.

8.    A society of quick fixes

We think dieting will be the solution and when it does not work, we revert back to our old and, most of the time, bad habits. Change takes time!

9.    Sustainability

Progressive changes focusing on one meal at a time. This is more achievable and you will feel the difference.

10.    Enjoyment eating

Food is about passion and socialisation so enjoy it, but don’t abuse it and it won’t abuse you.

Zoe’s ‘healthy day’ diet:

Breakfast: Toasted Burgen soy and linseed bread with banana and low-fat ricotta.
Snack: 2 pieces of fresh fruit.
Lunch: Wheat-free or wholemeal wrap bread with chicken breast, avocado, tomato, lettuce with a yoghurt and lemon juice sauce.
Snack: an Attiki yoghurt or plain soy yoghurt
Dinner: BBQ lamb served with 1 small sweet potato and a rocket salad (instead of butter try either yoghurt or avocado)


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