We all start our new diet with the best of intentions but how often do you feel that your will power just “isn’t enough” and when life stresses or temptation get too much, you just give in….
Have you ever considered that this might have nothing to do with will power at all?
Willpower is defined as "the ability to resist short-term temptations to achieve long-term goals". But we should bear in mind that willpower is a limited resource and can start to fade fast if called upon too much during the day.
There has not yet been invented a “Magic Pill” that burns fat. Fat burners, raspberry ketones, CLA – there is no science behind them – just clever aggressive marketing. Even having a standard high protein shake is not going to adequately replace a meal. Most commercial high protein shakes also have high amounts of carbohydrates and sugars which will not help with the weight loss process.
Eating fat does not make you fat. Of course this really means eating the “right kind of fat”
Healthy fats are essential for our bodies. They not only nourish our cells but they can also stave off hunger and so help us to lose weight.
Avoid the trans fat, go easy on the saturated fats, and focus on monounsaturated and polyunsaturated fats. Good sources include avocado, nuts, flax seeds, salmon, and olive oil.
"There are many more factors that come into play when you are trying to lose weight and it is the quality of the calories that count rather than just the number. Eating foods which your body finds harder to digest such as unrefined carbohydrates, protein, healthy fats and resistant starch means your body loses energy as it is trying to process the food. This lost energy cannot get stored as fat.
One area we often forget about when it comes to weight loss, is sleep. Sleep is crucial for weight management. When we are sleep deprived this affects some crucial appetite hormones. Lack of sleep stimulates the hormone ghrelin, which increases your appetite, and lowers leptin, which tells you when you're full. This has a doubly awful effect because not only do you want to eat more but the food doesn’t satisfy you. You also move less when you are tired and so are less motivated to exercise.
This may be the case for high glycaemic index foods such as the typical junk foods of pizza, ice-cream and cake. These play havoc on your blood sugar and insulin levels and so should be avoided if weight loss is your goal. But not all carbs are guilty of undoing weight loss efforts.
Low glycaemic index carbs (like those found in vegetables, unrefined grains and some fruits) will provide essential vitamins, minerals, fibre, anti-oxidants as well as helping to keep blood sugar and insulin levels stable thus boosting our energy levels and mental well-being.
A good weight loss programme should not be painful. Feeling hungry is the quickest way to sabotage any efforts at being strong-willed. Learn to pause at the first sign of hunger and start with a drink of water. Often those hunger pangs can be kept in check by making sure you are not just thirsty.
Make sure you have some pre-prepared snacks and meals that you can comfortably enjoy thus ensuring that you are not flirting with temptation but are eating satisfying and nourishing tasty meals.