I don’t believe in short-term weight loss programs. Even if you are successful in losing weight through a few weeks or months of a diet or exercise routine, you put it back on as soon you go back to your ‘normal’ lifestyle. That’s why it’s much better to make long-term lifestyle changes that you can live with, for example:
- Eat more fruits and vegetables; cut unhealthy fats and sugars, reduce processed food; eat slowly and in small portions…
- Make some exercise part of your routine, whether it’s walking, jogging, swimming or playing your favorite sports a few times every week…
- Learn to sleep well; reduce stress; maintain good posture…
- Know your ideal weight, considering your height and structure, and figure out the calories you can consume, considering the amount of exercise you can do. (Tough one!)
Having said all that, there are times when one needs to get rid of a few kilos quickly. I usually maintain my weight at 75 kg. But every once in a while, I find myself guilty of putting on an extra kilo or two. And for such occasions, I have figured out a diet that helps me lose one kilo per week, without starving or intense exercising.
During my recent trip to Dubai, Saudi and Cardiff, I let my guards down and ate big breakfasts, lunches and dinners; I didn’t exercise at all. I put on 3 kilos in 10 days! Here’s the diet that got me to lose the 3 kilos in 3 weeks:
- First breakfast around 7 AM: A glass of juice made from one apple, one carrot and one orange
- Second breakfast around 9 AM: A glass of skimmed milk and a banana
- Snack around 11 AM (if hungry): A handful berries or grapes
- Lunch around 1 PM: Any vegetable or beans salad, sometimes with tuna or salmon, but without any dressing. Or a vegetable sandwich
- Tea/coffee around 3 PM: With skimmed milk, without sugar
- Snack around 5 PM: Mixed nuts, unsalted, unprocessed, with raisins
- Dinner around 7 PM: Whatever has been prepared for the family meal – usually a curry of vegetables or beans or lentils, sometimes fish or chicken, minus the bread and rice.
- 6-8 glasses of water during the day
- No food allowed after dinner – home-made yogurt or a handful of dates when really hungry. It’s best to sleep early.
What about exercise? Just the usual 45-minute walk at night, plus a 2-hour hike once a week. What about dinner parties? Lentils, vegetables, salad, yogurt with a bit of chicken or fish – but no bread or rice.
I am not qualified to advise on food and nutrition, but wanted to share something that always works for me. It may or may not work for you, but what’s the worst thing that could happen? Questions? Comments?