2 feature cooking for one, cooking for many: Cooking for one No matter how many people you’re cooking for, it seems there are always leftovers. A couple or family of four might eat leftovers for lunch or dinner the next day and move on. But if you’re single, you’ll end up staring at the same meal for days on end. Who wants to eat the same thing all week? And then there are those leftover ingredients that go bad in the fridge. Here are our top three tips to avoid food boredom, or letting takeaways sabotage your weight loss. OUR TOP 3 TIPS
2 feature So, we’ve lost a few kilos and then we go on holiday, or it’s party season, and the scales creep back up. What do we blame? Lack of willpower. But willpower isn’t the be-all and end-all to weight-loss success. And it can’t be trained like a muscle. We reveal what willpower really is – and how to harness it to conquer your weight-loss goals. 3 WILLPOWER SECRETS 1 Weight - loss success isn’t just a matter of willpower You may be surprised to learn that holding yourself back all the time (dietary restraint) could make you fatter, not thinner. How can this be connected to weight gain? It cannot be sustained for the long term. This kind of self-deprivation inevitably ends in gorging on those foods you denied yourself. The ability to delay grati cation is a big deal but learning balance is critical. What is willpower? Is it a superpower that only the thin and glamorous possess? No, it’s nothing as interesting as that. Essentially, it’s the ability to hold yourself back from eating, or overeating, when surrounded by delicious food or, put simply, willpower is the mental strength to set limits for yourself. Willpower is a part of weight loss, but to believe that people who are overweight simply lack willpower is, in one word, wrong. So, if not willpower, then what? Here are three willpower secrets to put it in perspective.
2 feature Getting harder to pull on the trainers and work up a sweat? These eight motivation tips will help make your tness plan stick. TO MOTIVATE YOUR MOVEMENT 8 ways things motivate you best, such as exercising with a friend. Then a few weeks down the track, when you can feel and/or see the positive difference exercise makes, you start to become intrinsically motivated. This is where you’re motivated internally and enjoy the buzz you get from exercising. Finding motivation can be as easy as removing barriers to exercise, or making a plan. Want to feel great about your exercise regimen and be in it for the long term? Here are eight key ways to keep your motivation high. Isn’t it funny how one week you’re motivated and stick to your workout schedule, then the next something always gets in the way? Mum stops by. The kids need help with their homework. The dog ate your running shoes. Everyone struggles with motivation from time to time, but preparing for these feelings can go a long way to combating them. One of the tricks to getting motivated is understanding how it all works. When you start to exercise – before it becomes a natural part of your life – you are primarily extrinsically motivated. This means external
2 feature Are you stuck in a food rut? Are your old habits holding you back from weight-loss success? If you’ve been doing the odd tune up here and there, great, keep going. But if you’ve lost your healthy-eating mojo, it’s time to kick start your goals and nd new motivation. BY CONSULTANT DIETITIAN EMMA STIRLING MOTIVATION MOJO Rise and shine PROBLEM: Breakfast is too hard to take the time for and you end up rushing down a piece of toast on the way out the door. FIX: Even if you’re going whole grain, chances are you’re bored with the same old breakfast. Your appetite may be satis ed, but your enjoyment of food, far from it. Is it any wonder you get the munchies mid-morning? FUEL: Boost your breakfast by drawing up a menu of quick and easy mid-week ideas and plan ahead. Save the berry pancakes for the weekend and be realistic with your time but try something different, like stacking more essential nutrients and ProPoints into your morning and going leaner at lunch or dinner. You may like to: ● Batch-cook some traditional bre-rich oat or quinoa porridge into small, microwave- safe containers and store in the fridge. You can even use your rice cooker to save time. Alternate different toppings and avours, like sliced apple and cinnamon, maple syrup and raisins, blueberries and Greek yoghurt. ● Bake a frittata slice with layers of grilled zucchini or asparagus, cherry tomatoes, fresh herbs and super lean Weight Watchers Bacon, ready to grab and go. Courting danger PROBLEM: By the time lunch comes around, you’re looking for a break and some company. Your routine packed lunch or at- home tuna salad has become mundane, so you decide to pop out to the food court or corner café (just this once). FIX: Instead of carrying guilt about your sneaky lunch or letting one slip in too often, why not work it into your week? Investing your Weekly ProPoints into a lunch date with a girlfriend may be just what you need to get through with your goals intact. FUEL: Why not try a Filling & Healthy day on Monday and Tuesday and really look forward to a hump day lunch date. You may like to: ● Put your hand up to pick the place and check out the menu before you dine.
2 feature Excess body fat doesn’t just mean tighter jeans. Sometimes the effects on our health can be a big motivator to lose weight, too. LOSE WEIGHT, IMPROVE YOUR HEALTH Losing weight isn’t just about vanity. Sometimes our biggest driver to lose weight can be health – especially after a scare or a warning from a doctor. Carrying excess weight makes your body work harder to do everything it has to do – breathe, pump blood and move around – and puts you at greater risk of serious health problems. Here’s how excess weight impacts your body, and what you can do to reverse the damage.
2 feature Do you have a sweet tooth? Or do you often crave something salty or savoury? Getting a better handle on your pleasure foods and habits can boost your weight-loss efforts. Once you know your trigger foods, you simply need to cater to your palate the healthier way! cater to your palate Chemistry of cravings Nutrition scientists have long been intrigued with our food cravings, especially for sweet treats. Research shows complex links and theories from blood sugar slumps, nutrition and hormone imbalances, desire for mood self-medicators, hedonic hunger (eating for pleasure) and even that time of the month for women. We may not have the ultimate answer just yet, but we do have ample evidence of what works to combat cravings: keep trigger foods out of sight, satisfy hunger, plan ahead for meals and snacks, use non- food ways to boost your mood, plus seek out smart switches that save kilojoules or boost nutrients when a craving calls.
2 feature Sometimes it’s the people around us or the unavoidable circumstances that can spin us off the rails. Here are ve common danger zones and how to x them. DANGER ZONES DANGER ZONE: I have a hard time losing weight with my partner’s ‘junk food’ around the house. FIX: Living with a spouse who’s not interested in healthier eating de nitely presents a challenge. But it’s not a hopeless one. If you’re the one doing the grocery shopping, pick up healthier alternatives and encourage your partner to try them. If that causes World War III, buy smaller packages of the items they want so that there are less around the house. When your partner insists on eating high ProPoint foods you struggle to turn down, plan a more nutritious, satisfying snack for yourself at the same time. It’s no fun watching them gobble down a big bag of your favourite chips while you sit and twiddle your thumbs. Enjoy your healthy snack, and even allow yourself to feel just a little bit smug. Or, t your partner’s snack into your eating routine occasionally by planning for it. After all, any food is ok in moderation.
2 feature Some people trying to lose weight steer clear of restaurants, to avoid the large portion sizes, bottomless bread baskets and other high-kilojoule options. But shunning restaurants altogether isn’t a realistic approach to weight loss – and it’s unnecessary. Here are our top 20 savvy dining tips to keep your weight loss on the right track. SAVVY DINING 1 Look up the menu beforehand so you can calculate how many ProPoints you’re going to spend. Beats being caught up in the moment and going off Plan! 2 Consider ordering an entrée and a side dish instead of a main meal. You can’t really ask the chef for easier portion control! 3 Start out right. Eating lighter earlier in the day will allow ProPoints for desserts, alcoholic beverages or whatever tempts you most at the restaurant. 4 When planning on dining out with friends, keep an apple or another healthy snack in your car, and eat it on the way to the restaurant. This will take the edge of your hunger, and you may feel like passing on the garlic bread and waiting for your tasty main. 5 Decide in advance what’s worth splurging on and what you can go without. Having a game plan helps when faced with lots of tempting items.
2 feature Working nights doesn’t have to wreak havoc on weight loss – here’s how to t health into your shift. ON THE CLOCK Whether you’re a frequent yer, shift worker or new mum, being awake when your body thinks it should be sleeping can have negative effects on your health and waistline. For years, researchers have been linking long- term insuf cient sleep to a host of chronic illnesses, such as cardiovascular disease and digestive problems, not to mention the poor concentration, accidents and errors that lack of sleep can cause in the workplace. More recently, studies have associated less sleep with obesity. Unfortunately, those who live a nocturnal life are likely to be sleep deprived. Even after living for years on a nocturnal schedule, the human body never truly adapts to it, says Greg Belenky, MD, director of the Sleep and Performance Research Center at Washington State University Spokane: “The body’s circadian rhythm that controls our cycles of sleep is set by exposure to daylight. It’s next to impossible to reset this rhythm.” And that means when you try to sleep during the day, your body ghts to keep awake. Sleep deprivation can cause increases in appetite, and living on a night-time or shift