by BUSHRA SEHAR
We’ve got so used to reading about the latest quick fix or celebrity weight-loss plan that our quest for what we see as the “perfect” body has become a normal part of life. But my years of experience have shown that long term (and even in the shorter term), all those strict diets and fads have caused more harm than good and helped very few people. The proof is clear because, on average, we’re more overweight than ever.
Don’t Get Trapped
Although most of us try to lose weight, we’re caught in a vicious circle. Encouraged by the food industry, we eat too much. Then we feel bad about ourselves, and fall back into another fruitless attempt at weight loss. And so the yo-yo dieting continues. It’s what I call the “fat trap” – and it can rule our lives in a way that makes us miserable.
Six Easy Ways To Practice Body IQ
*Be aware of the tricks shops use to get you to buy foods you don’t need or to buy more than you need. Always shop after you’re eaten.
*Don’t be afraid of mild hunger as this is a natural feeling. Most of us rarely wait to feel ravenous.
*Eat slowly and concentrate. Mindless eating (eg, in front of the TV) is strongly linked with overeating.
*Always put 20 per cent less on your plate than you think you’ll eat.
*Eat plenty of raw foods and foods that need chewing. Latest research shows that this drastically reduces your calorie intake and speeds up metabolism.
*Always eat foods you enjoy. Food is a pleasure and it can be a natural, enhancing part of your life. |
In my 20s, I never needed to worry about my weight. But ten years and two babies later, I had to watch what I ate and make sure I took enough exercise. Jogging, cycling and hill-walking helped stabilise my weight during my 40s. Then the menopause hit and I put on 9lb in a month! However, I learned that thinness carries its own health risks and for women in the 45-plus age group, being slightly heavier protects bones from osteoporosis – a disease which my mother had – and can also reduce menopausal symptoms.
That’s why, at 60, it’s healthier for me to be heavier than I was in my 20s. I’ve stopped worrying about my shape: I love food, I love life and, having overcome several bouts of ill health, I’m more than grateful to be what I am.
How To Stop Dieting – Forever
Whether you want to be slimmer or, like me, accept that you can be a bit heavier than you were as a young woman, you can do both healthily and escape the misery of yo-yo dieting.
It all comes down to what I call Body Intelligence, or Body IQ. Put simply, this means getting back in tune with your body. Understanding that there’s no exact right weight for a particular height is a crucial component. By using your Body IQ, you can find and maintain your own “happy weight”. It means you’ll feel good about the way you look and you’ll enjoy life without worrying about every morsel you eat.
Ditch The Guilt
Many of us spend too long feeling guilty about eating. We need to stop. Remember, the amount of food you
Top Ten Foods That Help You Most
1. Lean meat and poultry protein. These foods will speed up your metabolism and make you feel fuller.
2. Low to moderate fat cheese, to increase fat metabolism and stabilise blood sugar.
3. Nuts and seeds to prevent hunger and speed up metabolism.
4. Oily fish containing omega 3 fats, to reduce body fat and insulin resistance.
5. Milk to reduce fat absorption and hunger.
6. White and green teas, to increase fat-burning.
7. Tomatoes, leafy greens and other water-rich foods, to cut overall calorie consumption.
8. Spices, such as chilli, to boost metabolic rate by up to 20 per cent, and essential for flavour.
9. Herbs, to add flavour and interest without the calories.
10. Crunchy and raw foods that need chewing, such as a fresh apple, a crisp salad or some nuts, will help you feel fuller and improve your mood. |
consume each day isn’t an exact science, so don’t obsess over it. For example, it’s natural to need more calories in the days before a period and in the pre-menopausal years. Accept these days – and then make amends when you can comfortably eat less. Aiming to reach, or maintain, a realistic weight should not involve deprivation.
Trust Yourself
You know what your body likes – and feeling good is a vital part of Body IQ. It’s all about learning (or re-learning) to understand your body’s signals around food – such as hunger, fullness, the need for taste versus the need for calories. And it’s also about learning to listen to what else your body needs: Relaxation? Some exercise? More sleep?
Your body is your responsibility – no one else’s. Love food (and life) so that you can stay healthy (and get into your favourite clothes).
Body IQ – First Steps
To achieve a healthy weight you need to listen to your body. The habit of listening and developing your body IQ can take time, but it’s worth it. Start by reading the boxes (left, above and right). They will provide you with all the tools you need to get started by banishing those diet myths and replacing them with practical knowledge about eating well.
The Top Five Diet Myths
1. High-protein diets are dangerous
FACT: A moderately high-protein diet is the best way to lose weight and keep it off. The right types of protein speed metabolism (calorie-burning rate), control hunger and help reduce unhealthy fat around your organs.
2. A low-fat diet is the best way to slim
FACT: These can actually hinder weight loss, and a reasonable amount of fat, especially omega fats, can help you lose weight.
3. I need to buy slimmers’ foods to help me lose weight
FACT: Unlikely. Many special foods are simply smaller portions than standard versions. They may also be high in sugar or artificial sweeteners which may stimulate appetite.
4. Replace low fat with high carbohydrates
FACT: High-carb foods are often recommended to replace fat on a low-fat diet. But latest research shows that stomach fat, and hunger, are better controlled with a moderate-carbohydrate diet.
5. Calories don’t count
FACT: Even on a diet of the most helpful types of food (see right), you will still need to aim for a negative calorie balance (that’s more calories burned up through moving around and exercise than are taken in) to lose weight.
