Want to lose
weight without struggling with a
strict diet? Fortunately you can – by slightly tweaking your eating habits
but not losing weight?
The best way to stay slim is to adopt eating
habits you can sustain throughout your life – and, of course, to go for regular
If you consume more kilojoules than you use or burn, you’ll
gain weight and, of course, vice versa. But you should never restrict your kilojoule
intake to the point where you lose more than a kilogram a week. This gives
your body the message that it’s starving – a defence mechanism kicks in and
makes your body cling to every last fat cell.
We share six easy
tips to transform your kilojoule intake:
1. If you have a
sweet tooth, try limiting sweet treats to one day a week. Remember, a 250ml
helping of baked pudding contains about 3 603kJ, two scoops of ice cream about
2 121kJ and 100g of chocolate about 2 310kJ.
2. Stay away from
meat pies (a typical café-size pie packs 2,520 – 2,940kJ) and other foods
fried in fat or oil, including crisps (2,394kJ per 100g), hot chips
(2,587kJ per 200g) and deep-fried calamari, chicken or fish (about 2,268kJ per
200g). Rather grill your chicken and fish.
3. Do you eat a
handful of nuts or thick slices of yellow cheese every day?
Limit the nuts to once a week and eat as little yellow
cheese as possible. A block of yellow cheese contains as much fat as a similar
size block of chocolate.
4. Have breakfast
– but instead of two fried eggs bacon and toast go for a bowl of porridge or
breakfast cereal with fat-free or low-fat milk, low-fat yoghurt and two
helpings of fruit.
5. Swop full cream
milk or yoghurt for the low fat or fat free options and substitute all cheese
with low fat cottage cheese.
You need about three portions of dairy products a day (one
portion is a glass of milk, a small yoghurt or two tablespoons of cottage
cheese) to provide you with enough calcium for healthy bones.
6. Remove the fat
from braai chops and the skin from chicken.
You'll save 4 000kJ a week if you apply this rule every day
to every serving of meat.
Some foods are simply loaded with kilojoules. Here are some
rather surprising examples:
handful of peanuts = 1,680kJ = 150g fillet steak with salad and a low-fat
- 3 pieces of cheddar cheese (each
the size of a matchbox) = 1,600kJ = 180g tipsy tart = 1½ plates of grilled
calamari and rice
- 200g hot
chips made from 2 potatoes = 2,600kJ = 7 – 8 medium size cooked potatoes
- 1 large
packet of crisps = 2,234kJ = 200g roast chicken, rice vegetables and salad
- 4 beers
= 2,216kJ = 27cm nougat = 4 sandwiches, each with ham, cottage cheese and
Compiled with the assistance of Dr Ingrid van Heerden, a