Forget about starving yourself or going on a fad diet. We've got super-easy ways for you to fit into your jeans next month.
Foods to live by
We asked nutritionist Kira Sutherland what to feast on.
1. Bring on full fat
You may have spent last year drinking only skim milk, avoiding cheese and eating diet yoghurts, but aren't you still the same size? "Don't be afraid to eat some full-fat foods," says Sutherland. "Often fat-free foods contain artificial sweetener or lots of sugar to replace the fat." The fat in foods helps make you feel satisfied, so you don't overeat. It's better to have one scoop of full-fat ice cream and feel satisfied than eat a huge bowl of low-fat ice-cream.
2. Eat protein for dinner
Serve yourself a salad with a healthy dose of protein, like lean fish or chicken, tofu, and omelette with vegetables, legumes (peas and beans) or a stir-fry. Eating a protein source will keep your blood sugar levels stablise, so you get a better sleep, as well as helping repair your muscle. Starchy carbs like bread, pastas and potato will store as fat while you sleep.
3. Halve your alcohol
If not drinking is impossible, halve your intake. At 295kJ per 30ml of vodka (before adding mixer) and 533kJ for a glass of chardonnay, getting wasted won't do your thighs any favours. Drink water between each round, so you've still got something in your hand to be social.
4. Load up on low-GI foods
Low-GI (glycaemic index) foods are great for blood sugar levels. GI is a ranking of carbohydrate foods according to their impact on blood glucose (sugar) levels. High-GI foods are absorbed quickly and cause a rapid rise in blood sugar; low-GI foods are broken down slowly and keep blood sugar levels more stable, which keeps you fuller longer. Low-GI foods include multi-grain bread, bran, hummus, nuts, wholemeal flower or pasta, apples, peas, chickpeas, milk and yoghurt.
5. Feast on raw nuts
Eat raw nuts, instead of the roasted kind. Nuts contain mono- and polyunsaturated fats which are considered "good" fats and are used in cell membranes, in nerve, brain and skin cells, to help absorb fat-soluble vitamins in the body. As soon as they are roasted they're no longer "healthy".
6. Fill up on fibre
Fibre helps detoxify the digestive tract and makes you feel full. How to get more? Raw vegetables are high in fibre, especially dark green ones such as broccoli and spinach. Other high-fibre foods include oats, whole grains, legumes and beans. Or you could try taking a fibre supplement.
7. Burn fat with lemon juice in warm water
A glass when you wake up is great for detoxing the liver. Why? The liver is responsible for burning fats consumed for fuel, so a healthier liver will actually assist weight loss.
8. Add chilli, ginger and seaweed to meals
They help speed up your metabolism (as does green tea) and add flavour without adding fat to foods. And drinking a minimum of eight glasses of water a day is essential because dehydration can slow down your metabolism.
9. Embrace real sugar
Eating sweets and foods that contain artificial sweeteners (lollies, chewing gum, yoghurt and diet cordials) can lead to low blood sugar levels because you don't consume any real kilojoules and will still be hungry, and therefore crave more sugar. Go the real deal and just eat less of it.
10. Learn "the rules"
Eat dinner before 7pm to give your body a chance to digest properly before you lie down (your metabolism slows down when you sleep). Eat every four hours to keep your blood sugar stable. Skipping meals leads to low blood sugar levels, which makes you feel tired and then you start to crave sugar. Eat within 20 minutes after exercise so your body uses the food rather than storing it as fat.
The mental approach
Pychologist Dr Glen Hosking from The Cairnmillar Institute tells the inner you what to do.
11. Stop the self-sabotaging
"You must eliminate the negative thoughts that say you can't be successful with a diet," says Dr Hosking. "Constant pessimistic thoughts have a negative impact on your feelings about yourself and consequently your behaviour."
12. Ask yourself: Are you hungry?
Most times we eat because we're bored, stressed, depressed, or it's cheap and tempting. "Identifying the emotional element of why you overeat is the key," explains Hosking. "Once you see the pattern, change it." If you only pig out when you eat alone, try planning meals with friends. If you get that "must eat 'cause I'm staying in on a Friday night" urge, go to the movies instead.
13. Get organised
Do you raid the fridge when you get home because you are ravenous? You need to set yourself a routine. Get up earlier, eat breakfast, pack lunch and snacks, or make a set time to eat dinner. If you're serious about losing weight, exercise should be part of your routine.
14. Choose your friends
If you know that whenever you go out with Sally, you snack on chips and drink like a fish, you may need to see less of her, or convince her to go on a detox with you. As Hosking explains, "Being around friends who share a common goal can provide support. Surround yourself with these people."
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15. Feel bloated
Try a lymphatic drainage massage. It's designed to stimulate and clear the body's lymphatic system, along with improving circulation and helps reduce excess fluid ...
16. Love takeaway
Yes, you can still order that kebab at 3am, just order a smaller portion of meat (and thinner slices) and more salad instead. At McDonalds, order from the Salads Plus menu, or have small fries instead of a Big Mac and large fries.
17. Dream about dessert
Delay your craving. It takes 20 minutes for your brain to register that you feel full. So to avoid scoffing down the entire pavlova immediately after dinner, wait 20 minutes so you feel fuller and then eat less dessert; you might only need a few mouthfuls to be satisfied, but at least you can have your cake and eat it too!
18.Can't wait 'til dinner?
Snack before you go out. There's nothing worse than being super-hungry at a group dinner and devouring the whole bread basket before you've even ordered your main meal. Have a slice of multi-grain bread or fruit before you go out so you can relax and remain calm about the dips and bread bowls.
19. Eat chips
Find a good fish 'n' chip shop that makes big, thick chips and go there when you need a fix. The thicker the chip, the less fat it absorbs during frying.
20. Drink three coffees a day
Replace you morning or afternoon latte with a herbal tea and you'll save between 630kJ and 1092kJ.
By Nicole Adolphe
