User's comments:
"I lost 17 kg in three months' time (previously, I weighed 99 kg and my length is 1,76 m). My waist size dropped from a 40 to a 32.
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My routine is as follows:
1. Cycling every second day (10-15 km and weekends 25 km or more) plus two more workouts per week.
2. I cut starches from my diet.
3. I eat before 7 pm in the evenings.
4. I eat lots of fruit and veggies and drink lots of water.
5. Bread was my big vice! I switched to Provitas and Ryvitas. Now, I take Provitas, fruit and veggies with me to work every day.
6. Breakfast and, once again, breakfast! Every morning, I have a big bowl of All Bran Flakes with a banana. This sustains me throughout the day.
7. Over weekends, I spoil myself with "braaivleis" and salads. With my lunchbox (see picture), I can snack all day and never feel hungry."
Expert's comments:
Thank you for your message and congratulations on making the commitment to following a healthy lifestyle. I am sure you are an inspiration to all your friends and family!
Your reduction in both waist circumference and BMI (from 32 kg/ m² to 26 kg/ m²) is excellent and is necessary to reduce your risk for developing chronic diseases of lifestyle and associated complications (diabetes, heart disease, high blood pressure).
You have also lost weight sensibly, i.e. you didn't lose huge amounts of weight over a short period of time. More than 1,5 kg per week is unacceptable (17 kg lost over 12 weeks is approximately 1,4 kg per week).
I would like to comment on the points pertaining to your new regime:
1. The combination of dietary changes and exercise has been shown to be the most effective way to achieve and maintain weight loss. Exercising more than 4-5 times a week is necessary to ensure you are burning adequate energy compared to intake, to increase your metabolism, increase muscle mass (metabolically active tissue) and reduce fat.
2. Be very careful to cut carbohydrates completely from your eating plan. Carbohydrates (starches) are the body’s first and most important source of fuel for everyday living and during exercise. A low-carb diet will result in a general lack of energy and fatigue over the long term as well as a lack of concentration and irritability. It is also associated with water loss and muscle protein breakdown as the body will first seek energy from its protein stores, not fat stores, when insufficient energy is obtained from food (also occurs when meals are missed or during starvation). Ultimately, there will be very little fat loss. Your body is able to utilise carbohydrates very efficiently, particularly when you are active, and will only store it as fat if consumed in excess. Ideally, fibre-rich carbohydrates (wholegrain cereals and breads, pasta, rice, potatoes, sweet potatoes, legumes and pulses, fruit and vegetables) combined with moderate protein and low fat will provide the best building blocks to build and maintain muscle.
3. Our metabolisms do slow down in the evenings and when we sleep. It is a good habit to aim to eat before 8 pm at night to prevent going to bed on a full stomach.
4. Fruit and vegetables are fantastic fillers with incredible health properties. We should all be eating at least 5 fruit and vegetables daily (2-3 fruits and 3-4 vegetables). Remember that colour is cool – always include a variety of different vegetables and fruit in your day to provide the maximum amounts of vitamins and minerals. They are also excellent sources of fibre which is necessary to keep your bowels regular and has the effect of keeping you satisfied for longer as well as moderating (slowing) glucose release into the blood stream.
5. In order to maintain a healthy eating pattern, one should avoid decreasing or completely removing a specific food or food group. There are no ‘good’ or ‘bad’ foods and every food should have its place within a healthy lifestyle. People generally have the perception that some foods, e.g. carbohydrates, are more ‘fattening’ than others. Labelling foods in a bad light and denying them a place in your eating pattern can often lead to over-consumption of other foods as compensation. Ultimately, the question whether something is fattening depends on a person’s total energy intake and the energy used (physical activity). Carbohydrates contain almost no fat. The portion sizes and the other foods eaten with starches are important. In terms of your intake, you have in fact not cut out starch – the Provitas, Ryvitas, All Bran Flakes, vegetables and fruit are all sources of carbohydrates which you eat regularly and would be contributing to your improved energy levels.
6. Eating breakfast every morning has been proven to help weight loss. It is essential to never miss a meal. All Bran Flakes with low-fat milk and a banana is an excellent breakfast for sustained energy through the morning. It includes fibre-rich carbohydrates (cereals and fruit), protein and low fat (low-fat milk) and should keep you satisfied until lunch.
7. Eating regularly / ‘nibbling’ on healthy food choices throughout the day (5-6 meals a day) means you maintain a constant blood sugar level. In so doing, you will not experience sugar highs and lows, cravings, fatigue and lapses in concentration. Maintaining constant blood glucose also aids weight loss. You have been eating regularly throughout the day which would explain your better energy levels and lack of feeling hungry.
Very importantly, a balanced eating pattern should:
be consistent and help develop permanent healthy eating habits, including three meals spread throughout the day with small snacks between meals
consist of 50-55% carbohydrate (fibre rich), 15-20% protein and about 30% or less fat
include a wide variety of foods from all food groups (dairy, meat, fish, poultry and eggs, starches, fruit and vegetables, and fats)
be practical and implementable for your individual situation and needs
be combined with increased physical activity and behavioural changes where necessary
practice moderation and set the tone for permanent lifestyle changes
Well done and keep up your new way of life!
Food for thought:
If all diets were as successful as they claimed, why is there an ever increasing market for the next best diet and why do people in the Western world seem to still be getting fatter and fatter?
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