Eat less and exercise to lose weight

YOU'VE spent the entire festive season gorging on sweet goodies, alcohol and braais. Now it's time to spring-clean your internal system to get rid of the toxins.

YOU'VE spent the entire festive season gorging on sweet goodies, alcohol and braais. Now it's time to spring-clean your internal system to get rid of the toxins.

John Moore, a personal trainer, says losing weight and getting fit makes the top 10 list for new year's resolutions.

He says the excesses of the festive season can leave you feeling sluggish, bloated and a good few kilograms heavier.

"There are many diet programmes out there that will help you achieve your goal, but you need to concentrate on one that incorporates natural healthy eating, an exercise programme and a weight loss maintenance guide once you have reached your desired weight loss goal," he says.

Moore advises people not to be afraid of or dread the word exercise because this does not have to mean sweating it out at the gym three days a week.

"Exercise should be fun. Imagine your exercise as including putting on your favourite dance music and dancing away your kilos in the privacy of your own house.

Or maybe you enjoy walking the dog. Walking is one of the best and easiest exercises, and it is completely free," Moore says.

If you want to lose weight here are a few tip on what to do and what not to dos.

Drink lots of water

You should drink at least 1,5 litres of water a day. Water is a good filler. If you want to eat less food, then drink a glass of water half an hour before every meal. Water will not only fill a large part of your stomach, but your body will feel like your stomach is not empty.

Start doing exercises

You will need to put your body into use by walking or doing some form of physical exercise. Start with walking. You can run on a treadmill if you prefer to. Start slow and small.

Avoid snacks and fast food

Fast food is highly-powered food that tricks the stomach into calling for more despite the fact that one big burger is the caloric equivalent of an entire meal. Instead of eating snacks and fast food, eat some fruit. It's much healthier and much better for your body.

Eat more often but smaller portions every two to three hours

During the holidays you probably had large meals and that's why people usually gain weight. Eat smaller meals. Do not starve yourself.

Eat from blue plates

It may sound weird, but research does show that blue is a natural appetite suppressant so try to use blue crockery, napkins, etc whenever you eat and on the flip side.

Red, yellow, and orange have been shown to increase your appetite and make you eat more so it is best to avoid these colours.

Use spices instead of sugar

Use spices such as cinnamon, cloves or nutmeg for flavour, which will help you lose weight instead of sugar that makes you fat.

Limit your salt intake

Salt also makes your cravings worse and too much salt also causes you to gain unwanted water weight.

Eat only the foods that help you lose weight

lAll whole grain or unprocessed foods

lAny fruits or vegetables


lPlain popcorn - lightly salted

lBrown rice

The foods you must stop eating when trying to lose weight

lStop drinking regular and diet sodas.

lReplace coffee with a natural fat burner like green tea because coffee increase stress (releasing the fat gaining cortisol hormone) and increases your appetite making you eat more and causing you to gain fat. Green tea has pnly about 10percent the amount of caffeine found in coffee.

lCut down on or better still, stop smoking and drinking alcohol. Alcohol is basically the refined juice of natural foods, which makes it a drink of pure concentrated sugar that will make you overeat and gain fat easily.

lAvoid the snack aisle in supermarkets. Stop eating potato chips, cookies, sweets, ice cream, cakes, and so on. They are a short-term answer to hunger and their effects will last long after you have succumbed.

The ingredients in these foods make you want to eat more and the companies who make them know that you will stay addicted to them (even after you gained lots of unnecessary weight eating their snacks). - Additional info