• Ben Yates

How to set your own dieting guidelines

We're coming to the end of January and many of you will have started 2021 with weight loss ambitions.

How many of you set a new year resolution to drop the pounds and make this year your fittest yet?

However, did you know that 80% of resolutions are over by February and 92% give up their goals in total.

This is because of the extremes we go to in a short space of time.

In December everybody goes wild on party food and alcohol.

January comes and suddenly it's strict dieting, detoxing and inner body cleanses.

Mentally and physically you've gone from one extreme to the other and it's no wonder you can't sustain it.

This binge-and-restrict pattern sets you up for failure and is fundamentally damaging to your long-term health.

You're shaming yourself into a pattern of harmful yo-yo dieting without even realising it.

Instead of forcing ourselves to go to extremes in the quest to lose weight, we need to set clear personal goals and then apply guidelines instead of rigid rules to follow.

This means no cleanses, no detoxing and no restrictive dieting.

Getting started

Throughout your day you will find things that can trip you up. It's important to have a few key behaviours that you aim to do:

Don't leave the house hungry: aim to eat breakfast every day and make it a satiating combo of protein, fibre and fat instead of restricting calories to save for later.

Make sure you eat regularly: instead of trying not to eat for as long as you can hold out, get ahead of the hungry feeling by planning and eating every 3-4 hours

Schedule in your walks and exercise: Book in your regular walks and gym workouts just like you would a work meeting or coffee with a friend.

These three things may sound simple when you read them but it's surprising how often your efforts are derailed by not planning ahead.

Below are some basic steps to consider and use as a way to create your own guidelines.

Step 1: Assess your own routine

Where do you eat? Considering your environment when you eat is crucial because it helps you to identify what you are eating because of its availability.

- Do you eat at home in the evenings?

- Where are you when you say, "I really fancy a pizza!"?

- What are you doing when you 'find' the biscuit packet on your lap?

The first thing to do is assess your daily and weekly schedule and identify when you are likely to come across these scenarios.

Maybe you've got a works meeting coming up and you know there's going to be a buffet put on.

You've identified that you're likely to overeat pizza at these meetings so what can you do about it?

Depending on your personal approach, you could do one of the following;

1 - Eat the pizza, count it in your calorie tracker and make adjustments throughout the rest of the day and increase your activity levels.

2 - Eat before the meeting - you could prepare your lunch beforehand and make sure that you're not hungry going into the buffet

3 - Eat some of the pizza and fill your plate with vegetables and sald.

Do what you feel is suitable and sustainable for you.

Step 2: Consider and set boundaries based on your schedule

If your breakfast consists of latte and bacon sandwich every day, it stands to reason that a big chunk of your daily calories will be used first thing in the morning.