9. The Fifteen Props of Successful Weight Loss

Each of these fifteen props will help you through your weight loss plan.  Read them all and you will understand why.  Use them and you will agree with the scientists, clinicians and researchers that have shared this important information.

Good Luck, we're with you all the way!  Club Motivita


1. CREATE AN ACTION PLAN
Write down your weight loss goals and measure your success against them.  Your success in reaching your goal increases by a whopping 60%!

2.  PLAN AHEAD
Prepare your own food at home, eating out can increase your calorie intake by up to 1500 calories daily or more. Clear your kitchen of CRAP foods ( Carbonated drinks, Refined sugars, Artificial additives, Processed foods).  Write a shopping list and stick to it, plan what meals you are going to have and prepare in advance- freezing helps, bring your own lunch to work, fill your fridge and cupboards with healthy foods and don't get to the point where you are ravenously hungry.

3.  KEEP A FOOD JOURNAL
Write down your daily food and drink intake - it's the best way to keep track of your eating behaviour and will help you identify areas that need change.

4.  DECREASE THE FAT
Remove skin from poultry, trim fat from meat and use less oil in cooking spray oils are good, if you have to use any oil.  You could use a little stock in place of oil, when cooking meat.  Steer clear of processed foods as they use bad fats (saturated and trans fats) to keep food from going rancid and to improve the texture of food.

5.  EAT HEALTHY FATS
Your body needs essential fats, a daily dose. 15-20% of your daily calories should come from essential fats on a weight loss diet. Healthy fats, amongst other crucial things, assists with burning stored bad fats in cellulite.

6.  CHOOSE SLOW CARBOHYDRATES
These will keep your blood sugar and insulin levels balanced and keep you feeling full and help hold cravings at bay.  If you eat fast carbs, take a small portion and bulk the meal with protein and plenty of non-starchy vegetables or salad leaves; this will slow the absorption of the fast carbs down considerably and keep blood sugar levels stable.

7.  EAT FILLING FOODS
Choose fruits and vegetables, pulses and wholegrains as the majority of your daily calories.  They all contain fibre, so are slow to be processed by the gut, and the fibre and wholegrains absorb water, therefore making you feel more full. Remember, as well as making you feel full, these foods are nourishing your body tremendously.

8.  INCREASE THE FIBRE
Fibre slows down the absorption of carbohydrates ensuring that food is used for energy and not stored in your fat cells, it keeps blood sugar and insulin levels stable, binds with excess cholesterol, keeps your bowels functioning healthily and helps satisfy your hunger.

9.  CHOOSE A STARTER OF SOUP, SALAD OR FRUIT
Numerous studies show that a starter of a low calorie course will reduce your appetite and reduce the amount of calories you eat in your main course by approximately 20%.

10.  DO NOT SNACK
Snacking leads to over eating, weight gain and food cravings, research has shown.  Eat up to 3 meals a day. using your ideal calorie allowance in a balanced diet.

11.  EAT SLOWER - ENJOY!
Don't eat on the go, chew your food, savour the smell and texture and breathe in-between mouthfuls.  The hormone in our gut takes approximately 20 minutes to notify our brain that we are full.

12.  DRINK PLENTY OF WATER
Water suppresses our appetite and helps us to burn the fat stored in cellulite.  If you are very overweight or obese your body requires more water because the bigger the body is, the bigger the metabolic load is. An average weight person needs 2 litres of water a day with an additional glass for every 20 pounds of excess weight.

13.  HAVE A TREAT EACH WEEK
If you totally ban your favourite foods, it may lead to binge eating.  Don't think in terms of "forbidden foods" think of "treat foods" and you will be more in control of your weight loss success.

14.  WAIT WHEN YOUR BRAIN TELLS YOU "NOW!"
Research shows that we can train ourselves in delayed gratification.  When we are tempted to buy those treat foods at the supermarket or to take the "carbo bomb" sitting on the plate, remind yourself that "you have a plan and that you will not waiver.  Yes, I can have that food if it fits in with my diet, I can have a treat, but do I really need it at this moment?" Nominate a day of the week when you will eat your treat food or drink.  Look forward to it and enjoy.  Being in control will see you through moments of temptation and will empower you to control your cravings.

15.  ALCOHOL IS A DIET DISASTER
Alcohol contains 7 calories per gram, fat has 9 calories per gram.  Would you drink a glass of cooking oil without thinking about the calories and the weight gain?  Alcohol is immediately stored as abdominal fat, it is stored in the liver as fat and is added to the fat cells encasing your important abdominal organs.  Alcohol is also an appetite stimulant - not a good friend to have when you are on a diet.  Keep your consumption down to 1 glass a week.