Reader contribution: How to Beat the Festive Bulge

How to Beat the Festive Bulge- Written by Alfred Thutloa

There are a lot of products on the market that claim to be the solution for weight loss. However, a recent investigation by Carte Blanche, a leading South African investigative journalism MNet TV programme, exposed numerous over-the-counter remedies for misrepresentation; most products offered no sustainable solutions for weight loss and management. It might be easier to take a “miracle pill” after the festive season has played havoc with your waistline, but a well balanced diet coupled with exercise is the best route to take.

Your Body Your Life

Excess body weight is a contributing factor of premature death, obesity, diabetes and heart diseases, says Timothy Noakes, a professor of exercise and sport science at the University of Cape Town. “Most South Africans do not achieve a daily intake of 400g of fruits and vegetables,” says dietitian Anne Till. Approximately one third of deaths in South Africa are a result of lifestyle choices, with cardiovascular disease and diabetes accounting for 19% of these deaths, states Till.

Eat Less More Often

One of the main challenges for weight loss is following a healthy eating plan that does not include starvation or “yo-yo” dieting. Humphrey from Cara Humphrey and Associates suggests the following foods for lunch and other meals throughout the day.

Make three meals and snacks in between part of your healthy eating plan, as follows:

• Breakfast: High fibre cereal + low fat yoghurt + fresh fruit
• Mid-morning snack: Low fat/fat free yogurt
• Lunch: Wholegrain sandwich + low fat yoghurt + fresh fruit
• Afternoon snack: Fresh fruit or low fat snack bar or handful of mixed nuts
• Evening meal: Ready to eat chicken soup + whole grain bread+ fresh fruit

Move It

A well balanced diet complemented by 30 minutes of exercise at least three times a week is a good starting point. The American College of Sports Medicine recommends 30 minutes of regular physical exercise for weight management and general well being. “However, for weight loss, you should ideally aim to double this whenever possible. Adding some resistance training (two sessions per week) will further increase your lean mass and boost your metabolic rate,” says Kathleen McQuaide, sports scientist and health promotions manager, from the Sports Science Institute of South Africa (SSISA).
Read more at Suite101: How to Beat the Festive Bulge: Health and Wellbeing in 2010 http://weight-loss-motivators.suite101.com/article.cfm/how_to_beat_the_festive_bulge#ixzz0eGcrcATa