How to Lose Weight Series - Habit 11

The Give- Me-5 Paradigm

Most of us can resonate with the feeling of I -wish- I -could -lose-weight- as -easily-as-I manage-to lose-my-pen or keys. Of the innumerable crash diets, low carb diets, vegan diets, the Atkins Diets et al, we need an easy and sustainable diet solution which makes eating an enjoyable activity without all the time having to count calories and yet does not keep the pounds increasing. The workable solution in this situation is going on a healthy diet for 5 days a week and having 2 cheat days of indulgence. The 2 food cheat days are earned as a result of the effort put in through the week of having healthy meals.

Quick Scientific facts:

• Basis the VTT Technical Research Centre of Finland, the study published in the journal of Obesity facts, on “Weight Rhythms: Weight Increases During Weekends and Decreases during the week”, states that small weight gains on weekends are normal and as long as you can compensate during the week, indulging a bit may even help you lose weight long term.

• Tons of dieting experts agree that you should build in “cheat days” since too much deprivation can lead to more cravings causing you to break from your healthy diet regimen.

• The study by Brian Wansink, PhD, author of “Slim By Design” says weight loss occurs during weekdays and its less important what happens on weekends.

Now, that we have scientific data that establishes this method of eating healthy during the week and binging on weekends, you may think how do I manage to eat healthy without getting bored through the week.

For starters —

• If you are the kind of person, who used to eat out during the week, you can start with ensuring that you are going to have only home cooked meals. All the extra salt, spices, oils that are induced in food cooked at restaurants are easily done away with, that way.

• The other major challenge that I faced while I started trying to eat healthy through the week was the idea of healthy food being boiled, bland and boring. Fortunately through the numerous insightful recipes that are available online, have managed to find some that work well with me.

• The other constituent was lowering on the carbs. If I would typically have 4 large spoons of rice, have managed to cut that to two or substitute that with chapatis or rotis. Mornings I enjoyed upto 4 buttered toasts of bread along with my eggs, I reduced that to 2.

• The other pointer would be to fill half your plate with fruits and vegetables, one fourths with carbs and one fourths with proteins for lunch and dinner.

• Some of you may find it easier enjoying healthy foods in the continental style, however I tend to feel a lot more hungrier if I end up just having grilled chicken and veggies. So I prefer the Indian food style that keeps me satisfied even if I reduce on quantity by having more vegetables. This may vary from person to person. You would need to find your style of cuisine that you are predominantly comfortable in to continue on this healthy diet regimen.

All the above are great long term, sustainable methods to ensure that weight can be managed by a balanced diet.

Would suggest you focus on getting this habit right for 5 weeks focusing on incorporating each bullet point for one week, before you go ahead and try to incorporate habit 8.

All the best!!! You are doing great and now have a long term solution to looking healthy, slim and beautiful.

References:

-Eat Too Much Over the Weekend? Here’s why you Shouldn’t Freak Out — Healthy Living, Anna Almendrala

-Cheat on Your Diet and Still Lose Weight — Dr. Oz

-www.bodybuilding.com — The 5 Day Diet how to live fit and have fun

-www.cnn.com — Relax, weekend weight gain won’t kill your diet.