The diets supermodels swear by

How do models really eat? With tips from 3 Miss Universes, not to mention Victoria’s Secret Angels, you can bet these diets equal a hot body

The diets supermodels swear by

 

High-protein and low-carb diet

Jennifer sticks to a low-carbohydrate diet and makes an effort to eat more protein so she’s “not as hungry as often.” Jennifer says “Carbs taste good, but my body doesn’t work as well if I have too many.”

What she eats: “When I’m at home one of the meals I love to cook is really lean mince with broccoli and a nice sauce. That’s my favourite meal, I always love it. Breakfast is usually either Special K or Weet-Bix, or I’ll have eggs on toast. For lunch I have a chicken or tuna salad or a beautiful sandwich with wholemeal bread.”

High-protein and low-carb diet

Wholefood diet

Former Miss Universe Jesinta Campbell follows a wholefood diet which means loads of clean eating.

What she eats:“For breakfast, I have quinoa porridge with goat’s milk yoghurt, psyllium, nuts and seeds. Lunch is salad, a gluten-free sandwich or sushi. I don’t really snack in the afternoons. Dinner is chicken or fish stir-fry. I love dark chocolate – I have no problems smashing half a block. I don’t do it often, but if you’re going to eat it, then love it!”

Wholefood diet

The Blood Type diet

The premise of the Blood Type Diet is that certain foods are more compatible with particular blood types. Kerr’s a type A which means she follows a vegetarian-based diet which is high in organic vegetables, fresh juices and legumes. 

What she eats: “Some of my favourite snacks are organic almonds and blueberries, half an avocado with sea salt, and I also love eating Fuji apple pieces with almond butter and agave – it feels like a treat but it’s really good for you.”

The Blood Type diet

Vegetarian diet

Victoria’s Secret model Ashley Hart admits she’s a health freak and follows a vegetarian diet. She has a weakness for Japanese food!

What she eats: “When I’m home I cook a proper meal, but it’s not always possible, so I try to take healthy snacks with me when I’m working. Today I took two bananas off my mum’s bench, and I’m glad I did because I didn’t get to eat anything else all day. I take mixed nuts with me everywhere too. I try not to get too hungry because then I overeat, so I try to snack throughout the day.”

Vegetarian diet

High-protein and low-carb diet

Like Jennifer Hawkins, Shanina Shaik sticks to a high-protein, low-carb diet. The runway and Victoria’s Secret model doesn’t drink soft drinks or coffee and sticks to water and fruit juices. Pasta and ice-cream are occasionaly indulgences and she tries to avoid having dinner too late. 

What she eats: “I eat a lot of fish, eggs, chicken, vegetables, salad and brown rice…Breakfast is normally yoghurt and muesli, or an eggwhite omelette with spinach.”

High-protein and low-carb diet

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Sjana Elise Earp: Instagram sensation responds to body shamers

And it might be the best response yet

Sjana Elise Earp: Instagram sensation responds to body shamers

 

In a world where health, fitness and bodies come in all shapes and sizes, there’s another group of so-called body shamers who have one set of standards — that’s it. You’re either too tall, too short, too skinny, too fat, and it’s this type of labelling that we’re seeing (or reading about) nearly Every.Single.Day.

For super-leggy and lean Aussie #fitspo sensation, Sjana Elise Earp, she’s all too familiar with these types of negative body remarks, but in a recent video out of Cosmopolitan Body, she’s fought back at her haters, with a response that is so perfectly spot-on. 

“I am so much more than a body, I know that. I’m not defined by numbers or by other people’s opinions of me. And the body I have, as imperfect or as skinny or as gross as people may think it is, is my imperfect body. And I’m happy with it the despite their irrelevant opinions,” she says during her yoga sequence. “I have never and will never suggest that other people should aspire to have my body.”

She then ends with this: “You’re a soul with a body, not a body with a soul.”

Earp is just one of the many #fitspo Instagrammers/models/athletes/celebrities that are receiving hate messages for the way they look. From Gigi Hadid and Chrissy Teigan to our very own Bridget Malcolm and Kayla Itsines, it’s so common now, that there may as well be a hashtag for it. Some of these woman are admittedly smaller than others, but what we know (or should know) is skinny doesn’t necessarily mean not-strong. They’re publically putting themselves out there because they are proud of who they are and what they do – so who is anyone to judge?

Kayla Itsines recently told us that, woman are strong in so many different ways. “People say to me — do you lift heavy weights? And I always say, what do you class as heavy? Because what might be really light to me could be really heavy to someone else and vice versa. Your strength doesn’t come from what you can lift on the outside. Your strength comes from the inside first and then out. Actually, the first person to call me weak was my grandpa. I told him I wanted to be a personal trainer and he told me I was too weak because I was a girl and I couldn’t lift weights. I said, yes I can. Strength comes from within. Women are strong in different ways,” she said.

And earlier this week we saw yoga girl, Kerri Verna also fight back to her body haters: “Women OF ALL SIZES need to LOVE their bodies and wear white shorts if you want to! If you like it, wear it … NEVER let anyone’s opinion make you feel bad or shameful about your body.”

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Weight loss: Kitchen gadgets that help you lose weight

If you’re on the road to a healthier you, these must-have kitchen items will help you on your way

Weight loss: Kitchen gadgets that help you lose weight

 

Losing weight means making some changes, so it’s important to equip yourself with the right tools for success. Nowhere is this more important than in the place most of our diet goals come unstuck – the kitchen.

Spiraliser

If eating healthy is new to you, you’re going to need to employ a bit of mental trickery. Replacing pasta with vegetable noodles is a great way to reduce your carb intake and eat more vegetables.  But let’s be honest, if you’re a hard-core spag bol kid you’re going to need that fake pasta to look as close to the real stuff as possible.  

Sometimes just the action of being able to twirl something around your fork is enough to make you feel like it’s the real thing. Grab yourself a spiraliser – this device turns your vegetables into healthy pasta so you won’t be attached to a peeler for hours trying to DIY. The result is something that looks pretty close to spaghetti but just a little bit greener.

Steamer

This is essential for every healthy kitchen because when you’re looking to lose weight, there’s no better way to cook than with hot air. Plus, preparing a meal is as simple as chopping ingredients, boiling some water and letting physics do the work.  Once you get into the habit of using one of these you’ll never be able to live without it.

I’ve been known to MacGyver one out of whatever’s available (I once sunk so low as to try and steam through towel). Lucky for you, you can buy one just about anywhere so you don’t have to cook using something you pulled out of the linen press.  

Tupperware and zip lock bags

Nothing will help you achieve your weight loss goals like preparing your meals in advance.  If you’re not a natural lunch packer, it’s time to get acquainted with the Tupperware aisle of the supermarket and stock up on zip lock bags.  You don’t need to cook a weeks worth of meals on Sunday. It can be as easy as preparing a little extra each night and popping it into a Tupperware container for lunch the next day.

No more worrying about wasting money on buying lunch, or wandering around looking for healthy options only to cave in and grab a burger. If you’ve got your meals and snacks prepared sticking to your diet goals will be a piece of (sugar-free) cake.

Small plates and bowls

Meals have a tendency to expand to the size of the crockery they’re served on, so it’s time to stop dishing your dinner onto something that resembles a lazy Susan. You don’t have to borrow the kitchen set from your kid’s dolls house but it’s important to take a look at the size of your crockery and see if it’s working against you.

Mandoline slicer

If your idea of cooking is opening a packet you’re going to need your food prep to be easy. With a mandoline slicer you can chop, slice and shred vegetables in seconds. It can even julienne and we all know that’s some Masterchef level stuff. Before owning one of these I couldn’t imagine uttering the words ‘I might make coleslaw.’ Now I could whip one up in minutes. (Just remember to use the safely guard – you don’t want the saying ‘I poured myself into this dish’ to be literal).

What the experts say…

Want even more ideas to add to the shopping list? Here are some suggestions from health experts: 

Dietician and Exercise Physiologist, Gabrielle Maston

“A blender is a must have to make simple and delicious meals.  In less than five  minutes you can whip up a fruit and veggie smoothie and run out the door.  Or if you have more time up your sleeve you can make a creamy heart warming soup.” 

Nutritionist and Exercise Physiologist, Dr Bill Sukala 

“A digital food scale can be a great way to train your brain to recognise what constitutes a single serve.  For some products this is much smaller than you’d think so it’s easy to overeat.  Once your brain understands what a portion looks like, you can graduate from using the scale.”

So get out there and get your kitchen on your side.

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5 foods that send you on an unhealthy eating spree

Nutritionist Lisa Guy lists the five foods that will set you off on a calorie fest. You have been warned!

5 foods that send you on an unhealthy eating spree

 

Hands up who has ever demolished a packet of biscuits without even realising? Processed junk foods that are high in fat and sugars are great at getting you to eat more and more. Giving into these foods can often open the floodgates to overeating unhealthy foods! Here nutritionist Lisa Guy lists 5 common trigger foods that can set you down the path towards an unhealthy eating fest. 

1. Chocolate

When you eat chocolate you release the same chemicals as when you’re in love. You get an increase in endorphins, which are the brain’s pleasure chemicals. Chocolate also contains tryptophan, needed to produce serotonin, another one of our feel good hormones. No wonder chocolate is one of the most turned to comfort food.

1. Chocolate

2. Donuts and cake

When you eat sugary processed foods like donuts and cake you secrete insulin to help drop your blood sugar levels. This also relaxes your stomach muscles, which allows you to eat more before you start to feel full. These foods are low in dietary fibre too. Fibre makes you feel satisfied and full after eating, so you are less likely to overeat. Sugary foods also boost your ghrelin levels, which is the hormone that stimulates our appetite and increases our cravings. 

Read: How to quit sugar 

2. Donuts and cake

3. Greasy take-away foods

Eating greasy foods like fried chicken, hot chips, pizza and hamburgers can actually increase your appetite for days after. Eating these foods high in saturated fats can make you become resistant to the appetite-suppressing hormone leptin and insulin. 

Read: How to control hunger pangs 

3. Greasy take-away foods

4. Sweet biscuits

Stopping at just one can be extremely difficult for many. Sugary treats like this can not only affect you emotionally but can affect you physically too. After eating sugary foods like biscuits your blood sugar levels go soaring, giving you a short burst in energy, only to plummet again soon after, leaving you feeling flat, irritable and craving more biscuits. If you give into your craving the vicious cycle goes on. The more of these sugary processed foods you eat, the more unstable your blood sugar levels will be, which in turn will worsen your sugar cravings.

Read: 10 easy and healthy snack options

4. Sweet biscuits

5. Ice cream

You’ve heard about these foods being addictive, this is because when you indulge in these sugary and fatty foods your brain releases endorphins, which make us feel good. Even just thinking about them can stimulate the reward area of your brain to release dopamine, the same region that is activated when you drink alcohol or take drugs. This gives you a feeling of pleasure and enhances your awareness of the food even more, making the craving difficult to forget about. 

5. Ice cream

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Instagram yoga star fights back after body shaming

Yoga girl, Kerri Verna, encourages women to love their bodies

 Instagram yoga star fights back after body shaming

 

Lately, it’s almost impossible to go a day without reading or hearing in the media that someone (favourite celebrity or fitness influencer) has been body shamed. Why people feel they can take it upon themselves to make such statements about people’s appearances is beyond me. But what’s so great to see is how people respond – we’re such resilient creatures, aren’t we?

Yoga instructor, Kerri Verna, who has amassed more than 900K followers on her Instagram @beachyogagirl, has come back at her body shamers with an inspiring message, reminding us to never lose sight of the skin we’re in.

“Even though I’m totally happy with my body and completely self confident with my body image, I will say on that particular day I wasn’t feeling my best,” she writes on Instagram.

“I immediately deleted the photo and began to look closely at all my photos. Not that I thought I was ‘fat’ but I began to question wearing white and if it ‘made me look fat.’” 

While she admits she did, for a second, let a comment about wearing white get the better of her, she was quick to realise that she was stronger than that.

“After a good night sleep, I woke up the next day wondering WHY IN THE WORLD did I let some random internet “troll” bother me so much as to actually delete a photo!!”, she writes.

“Women OF ALL SIZES need to LOVE their bodies and wear white shorts if you want to! If you like it, wear it … NEVER let anyone’s opinion make you feel bad or shameful about your body.”

Consultant psychologist and hypnotherapist, Kellee Waters, recently told us that people place a huge amount of pressure on ourselves to take the right picture, at the right place, with the right outfit, with the right filter in order to create a digital identity that others will like and keep liking and following. And really, we should just be posting images for ourselves of who we really are.

It’s this encouragement about body confidence is what we love to see and is yet another reminder to always stay true to yourself – it’s a strange and funny world out there.

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25 reasons you can't lose weight

Dieting like a demon and exercising like hell but still can’t shift the excess bulk? Here’s why.

25 reasons you can't lose weight

 

1. You don’t eat cake or other treats

Paradoxically, having a list of forbidden foods can lead to binge eating, say experts.

Solution: Allow all foods but eat just small amounts of treats.

 

2. You’re stressed

Stress encourages excess cortisol production, which communicates to the body’s cells that there’s a scarcity of food. The body responds by laying down fat, slowing down metabolism and prompting you to eat more. 

Solution: Practise yoga or meditation and take regular “sanity” breaks.

3. Your stomach’s stretched

Make a fist. That’s the size your empty stomach should be. Now consider how much food gets crammed into it every mealtime. Dr Libby Weaver, author of Accidentally Overweight? (Allen & Unwin),says once your stomach’s used to being a certain size, it’s primed to be that way every day. So when you eat less, your gut signals that you’re still hungry.

Solution: Reduce food portions. It’ll take about four days for your stomach to shrink back.

 

4. You’re drinking too much coffee

Caffeine stimulates the production of adrenalin which can elevate blood sugars. If you’re sitting around, those unused blood sugars can end up stored as body fat.

Solution: Switch to green tea, says Weaver.

5. You’re eating five small meals a day like the diet book told you to 

Although the theory is that it stokes up your metabolism, there’s evidence this doesn’t work. When put to the test by researchers at Australia’s Newcastle University, the plan didn’t pan out at all for weight loss. 

Solution: Eat only when you’re hungry. Chowing down when you don’t feel like it is an insidious diet wrecker. 

 

6. You eat the same old, same old

We require at least 30 different types of food each week to get all the nutrients we need, according to Associate Professor Amanda Sainsbury-Salis, weight loss researcher at Sydney’s Garvan Institute. If your diet is deficient in just one nutrient, your body will push you to eat until you meet that need, she adds. 

Solution: Find a new recipe book and ensure you get a good mix of proteins, vegetables, fruit, wholegrains and legumes.

 

7. You stick to your diet no matter what

If you go on a diet and lose, say, five kilos, it’s likely you’ll suddenly find yourself ravenously hungry. That’s because the hypothalamus in the brain is reacting to food shortage. It responds by turning you into a fat-storage machine, making you too lethargic to exercise and slowing down your metabolism. The harder you stick to your diet, the harder it is to lose weight. 

Solution: People who lose weight in increments (seven-week bursts of diet and exercise interspersed with breaks of up to six weeks during which they eat larger but nutritious meals) lose as many kilos after four months as those who follow their regimen continuously, Sainsbury-Salis says. Lowering your weight bit by bit allows the body to adjust so you lose the kilos and keep them off permanently.

8. Junk foods have affected your brain

Fatty, high-energy, low-nutrient foods change the brain in ways similar to those seen in drug addicts. If you think you need a chocolate fix to feel normal, that’s why, says Sainsbury-Salis.

Solution: Eat nutritionally – you’ll soon stop craving the bad stuff. 

 

9. You’ve just moved in with your partner

This is a danger point for women. They start eating meals that don’t allow for varying content such as pizzas or curries and have the same size portions as their pie-eating partner.

Solution: Put different dishes on the table so people can naturally select the macronutrient and kilojoule content they need. Make sure there are always plenty of salads and vegetables to choose from. Women may also find it helps to eat from a smaller-sized plate, and science backs this. 

 

10. You don’t fidget enough

Researchers have found that extreme fidgeters can burn around 380 calories more per day than couch potatoes – that’s the equivalent of a six-kilometre jog, Turner says.

Solution: Get up from your desk, pace around, jiggle, and walk over to talk to people in the office instead of emailing.

11. You need more fat

Eat carbohydrates and it takes around 20 minutes for the stomach to signal we’ve eaten – by which time we might have consumed too much. Eat fat and protein and the satiety centre of the brain starts receiving signals within five minutes so you’ll feel full quickly, says Weaver.

Solution: Put oily dressings on that salad and eat plenty of lean meats, fish, eggs or tofu.

 

12. It’s in your genes

Blame your parents: scientists have found that people with certain variations of the “fat mass and obesity-associated gene” have a larger appetite and are significantly heavier than those without.

Solution: Exercise and eat wholesome foods as both lessen the influence of those genes.

13. You’re doing one-speed workouts

Studies from both the University of Guelph in Canada and the University of NSW are among many that have found that injecting bursts of speed into your run or cycle will burn more fat than doing the same distance at one moderate pace. 

Solution: Add some intervals to your running route. For example, sprint between lampposts or traffic lights.

 

14. You’re taking prescription drugs

Some prescription drugs cause weight gain due to their effect on mood, appetite and metabolism. These include many of the new generation of antidepressants, corticosteroids and even some blood pressure medications, according to Professor Garry Egger, co-author of the book Planet Obesity (Allen & Unwin) and a consultant on obesity for the World Health Organisation.

Solution: Check with your doctor if you’re concerned, or simply ask about alternatives to the medication.

15.You’re not lifting weights

Do this to boost fat burning and build muscle, exercise physiologist Joanne Turner says. Every kilo of extra muscle you develop will burn an extra kilo’s worth of fat per year.

Solution: Get a set of dumbbells or resistance bands, pick a weight that has you struggling after eight repetitions and squat, lunge, press-up and pull-up.

 

16. You’re reading too many magazines

They’re full of celebrities and models with no hips or bottom and promote diets that tell you you need to look like that too, Egger says. Many women become psychologically distressed when they put pressure on themselves to achieve that shape and give up trying when they can’t.

Solution: Go to an art gallery and look at some medieval portraits. That’s the shape healthy women should be – pear-shaped or hourglass shaped.

17. You’re not eating enough calcium

Calcium has been found to spur weight loss, according to Melanie McGrice, chairperson of the Dietitian Association of Australia Obesity Interest Group. Eating sufficient amounts appears to stifle the desire to eat more while not eating enough seems to spur food intake.

Solution: Include three serves of low-fat dairy products or fortified food such as soy milk in your daily diet.

 

18. You’re making moral judgements

Food isn’t good or bad, junk or rubbish, and people shouldn’t feel bad about food it’s normal to eat occasionally, according to Dr Rick Kausman, author of If Not Dieting, Then What? (Allen & Unwin) and an AMA spokesperson on weight management and eating behaviour. If you label food, you’re often labelling yourself – you’re not a bad person if you eat chocolate any more than you’re good if you eat an apple, Kausman says.

Solution: Classify food as “everyday” or “sometimes” food. It’s fine to have cake or chocolate sometimes, just not every day.

19.You wear high heels

Research shows that 60 to 90 minutes of moderate physical activity a day (such as walking) will maintain weight loss. Wearing high heels may deter you from getting up and walking around.

Solution: Go like Carla Bruni – invest in ballet flats or just pack a pair of trainers to make walking easier.

 

20. You eat on the run

If you leave decisions about what to eat until the last minute, you risk going with whatever’s available.

Solution: Before leaving home in the morning, prepare a range of healthy foods that you enjoy and take them with you.

21. You eat in the dark

There’s evidence that we should eat during daylight hours because in the absence of sunlight our body doesn’t handle energy as efficiently, Professor Katherine Samaras, head of diabetes and obesity clinical studies at the Garvan Institute, says. When sunlight hits our retina the message is transferred to the liver to start metabolisingm fats more effectively.

Solution: Eat your main meal at lunchtime and avoid having dinner late at night.

 

22. You eat with the TV on

Researchers from the University of Birmingham found that people who eat in front of the TV were less likely to focus on their meal nor remember what they ate and so were more likely to snack later. Scientists from the Baylor College of Medicine report that overweight children ate 50 per cent of their meals while watching TV compared to 35 per cent of normal weight kids.

Solution: Eat meals slowly over 30 minutes at the dinner table.

 

23. You’re not getting enough sleep

The US Nurses’ Health Study which tracked 68,000 women found that the less sleep women got, the more likely they were to become obese. Lack of sleep influences a number of hormones, Professor Paul Taylor, exercise physiologist and nutritionist, says. Cortisol and ghrelin levels rise which makes you hungry and lay down fat, while leptin, the satiety hormone, goes down.

Solution: Get seven to eight hours shut-eye every night.

24. Your house is too hot

Studies show that reducing room temperature from 27 degrees to 22 degrees results in an extra 239 calories burned per day. 

Solution: Turn down the heat to increase thermogenesis and make the body work harder.

25. You’re bored

Eating when you’re not physically hungry usually comes down to emotional eating, says Kausman.

Solution: Check in with your body – are you really hungry or just bored, upset or lonely? If so, find a healthier way to deal with these emotional states, such as by walking.

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Why healthy people don't diet and never skip breakfast

New research says the best way to maintain a healthy weight is to stop dieting

Why healthy people don't diet and never skip breakfast

 

To shed some light on the habits of healthy people, Cornell University developed an online Global Weight Registry where adults of healthy weight were invited to answer questions about their diet, exercise, and daily routines.

Researchers then examined the responses of 147 participants to reveal some common habits of those who stay slim and healthy. 

Their findings showed that 96 per cent of healthy people always eat breakfast and 42 per cent exercise more than five times per week.

And while 74 per cent reported that they never or rarely dieted, 92 per cent said they were “conscious of what they ate.” 

So how do they do it? When it comes to controlling their weight, 44 per cent adopted at least one non-restrictive strategy such as listening to inner cues, cooking at home and eating high-quality, non-processed foods.

According to the study’s co-author, Dr Brian Wansink, what stood out most from the findings was that “most slim people don’t employ restrictive diets or intense health regimes to stay at a healthy weight.” 

“Instead, they practice healthy habits like not skipping breakfast and listening to inner cues,” he said.

Wansick says being healthy is easier than people think and recommends adding these simple practices to your daily routine.

So you heard it here first, it’s time to ditch the diet and adopt a more mindful approach to eating.

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Weight Loss Tips: The top weight loss excuses I hear as a dietitian

As a health professional, and specifically a health professional who has worked in weight loss for more than 15 years I can spot an excuse a mile away

Weight Loss Tips: The top weight loss excuses I hear as a dietitian

 

While some excuses are valid — you may have had a legitimate family emergency or have been really sick, the truth is that most of the excuses we use on a daily basis are pretty weak, and are ultimately preventing you from reaching your diet and lifestyle goals.

So if weight loss is one of your goals, here are some of the excuses I hear on a weekly basis and the ones you need to hold yourself a little more accountable for.

Time

‘There was no time’, ‘I ran out of time’, or ‘I just don’t have time’. Hmmmm, who does? The funny thing about time is that we are all given the exact same amount of it so it ultimately comes down to how we choose to spend our time. Maintaining a healthy lifestyle takes time — you need time to prepare and shop for food; you need time to exercise and you need time to attend appointments that will help you to reach your goals.

So if your excuse is that you do not have time to prepare food or get to the gym, it is simply not that big a priority at that time in your life. Individuals who maintain their weight, who exercise regularly and who eat well most of the time make time to do so. It is as simple or as complex as that.

Tired

The irony with blaming fatigue as a reason for not eating well and exercising is that the less you move and the poorer your diet, the more fatigued you are going to feel. Naturally if you are feeling abnormally tired it is important that you make sure everything is fine medically but if you are tired because you stay up too late, eat crappy food and sit down much more than you move it is time to stop playing the victim. Make a commitment to get more sleep, eat a healthy diet and spend at least 20-30 minutes walking each day. These are all easy ways to help relieve fatigue the natural way.

Tomorrow

This is a great one, ‘I’ll start tomorrow’, or next week — start now. Positive lifestyle changes do not occur with grandiose plans and unsustainable programs, rather they begin with you making each food and lifestyle decision a proactive, positive one. When clients bring in their food diaries with reports of fast food and binge eating, the question needs to be asked, ‘Why did you make that decision at that time?’ Positive lifestyle change does not mean you have to be perfect, or ‘off’ or ‘on’ a program. Rather it is about making strong food and exercise decisions more often than not.

Too Hard

There is a common perception that some people have it easy when it comes to weight control. Clients constantly report that it is too hard to follow a program or not fair that they have to be so strict and my answer is, ‘compared to who?’ I would argue that the majority of people who control their weight work pretty hard at it and rather than focus on ‘how hard’ it is, instead focus on the benefits of looking after their body and how good it makes them feel.

Eating well and exercising is as hard as you make it, psychologically and physically and the more you focus on how hard it is, the harder it will appear. So instead focus on the positives of making healthy lifestyles change and keep focused on moving forward.

Too Many Distractions

This is another good one — ‘I went off track this week as there were too many things on’ — events, parties, celebrations, work drinks. Guess what, modern life is busy and chances are there will always be these type of events on which means you will ultimately need to learn to manage yourself at them, rather than think life has to be structured and boring to be able to maintain a healthy lifestyle regimen. Much of this is accepting that going to an event or celebration does not mean you have to throw all diet structure out the window and binge eat. Nor does a busy diary mean you have to skip exercise altogether.

Rather it is about learning to control yourself and maintain a healthy diet platform and exercise regimen, no matter how busy the diary is. Once you focus on what you need to do to achieve this balance and one that is right for you, then the food and event distractions become less of a focus and no longer act as a major excuse.

Originally published on news.com.au.


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Weight loss without dieting: The moderation movement

Karen Krause found an easier way to look after herself than drinking green sludge and belting out endless burpees

Weight loss without dieting: The moderation movement

She had tried it all in an effort to lose weight – Paleo, low-carb, sugar-free and diet shakes. 

Weighing 90kg and knowing that she was creeping towards triple figures, Keren tried to get a doctor to fit a gastric band, but wasn’t considered overweight enough. 

Eventually, she found one who would fit a gastric balloon, which helped bring her weight down to 75kg. 

“But that’s where it stopped,” the 33-year-old embalmer and mother of two says. 

“I was ashamed I wasn’t as skinny as I thought I should be, ashamed because it wasn’t the magical bandaid and ashamed because I still wanted to eat all the food,” she says.

It wasn’t until she stumbled across the Facebook page of The Moderation Movement that she began to think there might be a better way. 

The premise behind the movement – started by Melbourne-based accredited practising dietitian Zoe Nicholson and fitness professional Jodie Arnot – is simple: No food is banned or demonised, exercise should be fun not 

a punishment, and listening to your body’s cues will mean you never diet again. 

The philosophy behind the movement is based on the non-diet approach, where, Nicholson says, “You learn to reconnect with your appetite and use this to guide you with when, what and how much to  eat, and you no longer need to think about how many calories you’re eating.” 

The goal is not to diet down to a size 8, but to look after yourself and feel good.

Saying yes to cake (and life)

For Keren, it was a liberating, almost wicked concept. Using mindfulness, she began to make peace with her plate. Now she eats when she’s hungry and stops when she’s full.

Keren also takes regular kickboxing classes – not to work off the “naughty” slip-up dessert at lunch – but because she enjoys it. “I don’t think about food,” she says. “I serve healthy, balanced meals and I won’t avoid carbs or sugar.”

She now weighs 69kg and has dropped from size 18 to size 12. I’m never going to be 50kg,” she says. “I could probably lose more but happiness takes precedence.”

It’s not always easy. “When I’m stressed, I can feel my mind want to buy junk,” she says. “That’s when I go, ‘That won’t serve me or do anything for my self-esteem’.”

Zoe says stories like Keren’s aren’t unique. Every day, she and Jodie receive personal messages thanking them for helping them reset their relationship with food and exercise.

“My patients often talk about feeling empowered and liberated, and many will proclaim, ‘It’s such a relief!’” she says. The pair inspire their 23,000 Facebook followers with messages of strength and acceptance, and advice.

“The Moderation Movement is causing a ripple effect,” Jodie says. “It’s helping people to question diet culture, and if those people have an impact on friends, the message becomes far-reaching.”

It’s a message that’s certainly resonated with Keren. As an embalmer, she’s reminded every day that life’s too short to spend it punishing yourself about your body, adding, “You don’t want your last wish to be, ‘I wish I’d eaten that cake’.”

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16 bikini detox-friendly foods

Think you couldn’t handle a detox? We challenge you to contemplate these foods and not salivate!

16 bikini detox-friendly foods

Beetroot

Beetroot is a superfood is packed with health-promoting antioxidants and nutrients such as beta-carotene, folate, potassium, vitamin C and iron. It is also an excellent source of soluble fibre.

Beetroot

Cashews

Cashews are packed with essential fatty acids, critical for brain and nervous system performance.

Cashews

Chia seeds

Chia seeds contain about 32 per cent omega-3 fats, which are essential for cardiovascular health, a healthy brain and nervous system and soft skin. Just 100g of chia seeds contain as much calcium as two cups of milk, making them beneficial for bone health and the prevention of osteoporosis.

Chia seeds

Chickpeas

Chickpeas are naturally low in fat, high in dietary fiber and rich in vitamins and minerals.

Chickpeas

Eggs

One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

Eggs

Salmon

Salmon’s amazing omega-3 fatty acids can help support brain function by improving memory, as well as boosting eye health and lowering the triglycerides that in turn can help prevent heart disease. It doesn’t stop there: selenium in the fish can help protect the body from free radical damage, while it’s also a good source of protein and vitamin D.

Salmon

Kiwifruit

Researchers say kiwifruit may help prevent the development of diseases caused by oxidative stress, such as heart failure, cancer and Parkinson’s.

Kiwifruit

Red meat

Red meat is an excellent source of iron, iodine and vitamin B12.

Red meat

Vegetarian iron

Vegetarian iron is found in green leafy vegetables, soybeans, lentils and prunes, and is absorbed better with vitamin C. Squeeze lemon juice over your lentil dahl.

Vegetarian iron

Mangoes

Mangoes taste incredible and a 200g serve (the equivalent of less than one mango) provides you with up to three times your recommended daily intake of Vitamin A and Vitamin C.

Mangoes

Pears

Pears contain flavonoids that can improve insulin sensitivity, which can help control type 2 diabetes.

Pears

Quinoa

Quinoa contains more protein than any other grain, with a good balance of all eight essential amino acids, making it a good choice for vegetarians.

Quinoa

Chicken

Chicken is a fantastically versatile, lean source of protein, and protein has been shown to help women lose weight.

Chicken

Green Vegies

Increasing the amount of green vegetables in your diet may slash your chance of developing type 2 diabetes by 14 per cent.

Green Vegies

Sweet potatoes

Sweet potatoes have been shown stabilise blood-sugar levels by lowering insulin resistance. They contain a high amount of fibre, which also helps to reduce levels of “bad” LDL cholesterol in the body.

Sweet potatoes

Sprouts

Sprout, such as mung beans and alfalfa, are good sources of protein, vitamin A, niacin and calcium, making them a nice boost for your muscles, skin, metabolism and bone health.

Read the full bikini detox diet 

Sprouts

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