What is the best way to lose weight during 2008? (From Worcester News)

What is the best way to lose weight during 2008?

9:08am Wednesday 2nd January 2008 in

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WHAT IS THE MOST RELIABLE AND EASY WAY TO SLIM AND KEEP WEIGHT OFF?

"A reduced-fat, low sugar, natural diet low on highly-processed foods, such as a Mediterranean diet or a low-GI diet, is the easiest and most reliable way to get and stay slim that is also nutritionally sound and healthy," advises Judith.

"The World Health Organisation agrees on this, and much recent research concurs.

"You need to take regular exercise too. All studies show that people most successful at keeping weight off are those who do."

IS THERE ANY REAL ANSWER TO THE FACT THAT DIET FOOD IS VERY,VERY BORING?

"New research indicates that overweight people hate bland diets as they have a greater need for strong and intense flavours and aromas," says Judith, "so I think the right way to ensure that food is kept exciting and enticing is to go big on ethnic food. Try the spices of the Middle East and India, the herbs and vegetables of the Mediterranean, the succulent fruits of the tropics and the more exotic grains and pulses. All these are, or can be, staples of a calorie-reduced diet.

"What do you want that you think you can't have? Fit in small amounts of these, or retrain your taste."

CAN YOU RECOMMEND A STRATEGY TO BEAT COMFORT EATING ON CARBS?

Judith explains: "Eating carbohydrate foods for comfort may have some basis in physical need and science. For example, eating foods very high in sugars and starches and low in protein may increase the activity of the mood-booster serotonin in the brain.

"So, in effect, you may be dosing' yourself with carbs to try to treat depression.

"Another possible cause may be that you aren't eating regularly enough and a sudden urge for carbs may be because you have low blood sugar.

"If you just eat for comfort when you feel fed up', the following strategies may help:

* Eat small regular meals, so that when you feel below par you may be slightly less inclined to overeat. Don't be over-strict about food or skip meals.

* Prepare alternative comforters' ahead of time. If you know you regularly eat bread and jam in a crisis, think of alternative things that may help you to feel better, such as soothing music. Decide in advance what you'll try instead of the food, so that you aren't caught out.

* If hungry outside mealtimes, have a small amount of low-GI carb, like an oatcake, or a piece of protein, such as cheese or fresh nuts. Avoid hanging around the kitchen. Force yourself to go out for a walk.

* Remember, just because you have a craving, it doesn't mean you have to do anything about it. Keep telling yourself you are in control and eventually you will be. You may also benefit from doing a food retraining course, such as the one I run, which will help you to reduce your taste for sweet, fatty, carb foods.

* Reflect on what is causing you to comfort eat and see what can be done to alter or improve the situation. This is the most important part of the strategy in the long term. If food is filling a hole in your emotional life, or acting as a support system or a mask for problems, then you may not find it easy to control until you sort out the underlying reasons."

I EAT WHEN I'M BORED, MOST EVENINGS AND WEEKENDS. WHAT'S THE ANSWER?

"Well, the obvious answer is to make efforts to solve your boredom problem," explains Judith. "You need to spend time thinking about yourself, your aims, your interests. What would you enjoy?

"Short-term, any distraction is good if food beckons."

I've NO WILLPOWER SO I CAN NEVER STICK TO A DIET. HAVE YOU ANY TIPS?

Judith says: "I don't like the word willpower' because, if huge efforts of will are needed non-stop during a slimming campaign, then I believe it's bound to fail. I prefer determination' for certainly you need to be determined and motivated in order to lose weight.

"So, first examine your own motivations and come up with the main reasons you want to slim. Next, set a sensible target weight, so that you aren't trying to diet yourself too low. Now pick a suitable food intake level so that you aren't permanently hungry. Then you need to make sensible food choices, ones which will also help you to feel sated and happy while you slim.

"There are always ways around temptation incidents'. For example, if you are going to a friend's house for coffee, ask him/her beforehand please not to put out any cake. End of problem. Think of your most frequent tempter times and see if you can think of strategies to defuse them now.

"In the long term, realise that we are not living in times of famine and that you don't need to stock-up' calorie supplies at home. You may find the support of a slimming club helpful to you. You will definitely better from regular exercise. The more you do, the more you can eat and still lose weight."

IS IT OKAY TO DIET ON NOTHING BUT CONVENIENCE FOODS?

"Everyone makes use of microwave meals for one now and then, and they are a boon," admits Judith, "but when choosing, do read the label and make sure that it doesn't contain more than about 15g of fat per serving.

"Also, try to find ready meals that contain plenty of vegetables. Otherwise, add a pack of mixed salad leaves to your basket and eat a big side salad too. Most ready meals also contain the carbohydrate element of the meal (rice, pasta etc). If so, you can afford to choose a meal up to 500 calories. If yours doesn't, make sure it is no more than around 300 calories a serving, so that you can add some carbohydrate of your own at home - the simplest would be wholemeal bread or a roll.

"Meals like beans on toast are also fine sometimes. Make the bread wholemeal and it's a very good meal.

"If you choose carefully, varying your choices, you may well be fine nutritionally on a diet of convenience foods and things on toast, especially if you add fresh fruit and salad."

HOW DO I RESIST THE COFFEE AND SNACKS TROLLEY AT WORK?

Judith tips: "If you know when it comes, the best bet is to make sure you have had a small healthy snack just before it arrives."

HOW DO I TURN DOWN FOOD AT OTHER PEOPLE'S HOUSES WITHOUT OFFENCE?

"There is nothing worse than turning up for a carefully prepared dinner and announcing that you are on a diet," agrees Judith. "Or perhaps there is - bringing your own food.

"If you know the host well, have a word beforehand, so he/she isn't offended if you have smaller portions or refuse the dessert. For anyone who dines out rarely, an occasional evening's over-indulgence isn't going to make a great deal of difference to your total calorie input in the long term.

"Otherwise, here are a few tips: * Avoid more than one pre-dinner canape. No one will really notice.

* Avoid nuts, crisps and other high-fat savoury nibbles left out in bowls. Again, no one will notice.

* Sip drinks very slowly, putting your glass down between sips.

* If food arrives on a self-service' basis, take only small portions of the high-calorie items.

* If your host dishes food out at the table, when they are dishing yours out smile and say, That's lovely thank you,' before they get a chance to dish too much out.

* If seconds are offered, smile ruefully and decline gracefully.

* Many hosts don't feel offended if you skip dessert. If yours insists, it is fine to ask for a small portion and if there is a choice, plump for the fruit dessert.

* Avoid the cheeseboard and after-dinner chocolates."

HOW CAN I PREVENT MYSELF FROM NIBBLING WHEN I'M COOKING?

"The main thing to do is to make sure that you are not ravenous while you are in the kitchen preparing food," says Judith. "Eat little and often during the day and keep a lidded container on your work-top, filled with things to eat while you're preparing food - crudites with fat-free dip, or dark rye crispbread spread with Marmite, for example. These will add very little to your day's calorie or fat tally and will keep your mouth busy while you cook. Prepare these before you do anything else."