Your Christmas present to you-your healthy weight

On the yoga blog, Flexiladiesyoga we looked at some of the ways yoga can help you achieve and maintain your healthy weight

Crisp autumn walks will help with weight loss too.

Combine yoga and walking with the diet advice below and you should be well on your way to achieving your weight loss goals by Christmas.  

• A good diet should be built around fruits and vegetables, nuts and seeds, beans, lentils, wholegrain cereals, and if you are not vegan or vegetarian, fish including oily fish, poultry (no skin) and occasional lean red meat.
• Aim to eat high GI foods which will not cause blood glucose levels to rise sharply then plummet leaving you hungry and irritable.  Choose wholegrain cereals rather than refined with added sugars (look out for ‘barley malt’, maltose etc which are essentially SUGAR). Porridge with fruit makes a satisfying breakfast that will keep you going until lunch. Choose brown rice over white, wholemeal bread over white, wholegrain pasta.  Sweet potatoes are better than white potatoes. Consider alternatives to bread such as quinoa, oatcakes, crispbreads.
• Even when you are dieting you need to feel satisfied by every meal.  Pile your plate up with salad made from salad leaves, tomatoes, peppers, radish, cucumber, radish, spring onion or red onion with a low calorie dressing or vegetables other than potatoes and parsnips which are low calorie but leave you feeling you have had plenty to eat. Think about making your own soups from left over vegetables blended with stock as a starter.  All this will mean you are getting at least your 5 a day which will provide you with antioxidants.  These antioxidants will neutralise any free radicals that might be released as you lose weight.   
• Restrict calorie intake to 1200 – 1500 depending on start weight, sex, level of activity etc
• Optimize nutrition – when calories are restricted every calorie should support optimal nutrition so do not ‘waste’ calories on foods containing sugar, saturated fat which are not good for your body.
• SNACKS ARE ALLOWED – autumn fruits are in the shops – russet apples, cox apples, plums, blackberries. A baked apple with a few blackberries a little sweetener and a spoonful of coconut yogurt makes a deliciously satisfying snack. Oatcakes and rice cakes with houmous make a good savory snack.  
• Allergies or food intolerances can sometimes make you gain weight so if you suspect that allergies/intolerances are to blame have an allergy test.

Stay healthy, stay happy.
Janet x

Article Copyright © 2014 40plusandalliswell

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