Fitness Room
By Fitness & Nutrition Expert, Paul Isaacs
The Christmas-New Year season will soon be with us, and that invariably means some overly robust dining and partying. Just in the nick of time, our fitness and nutrition expert Paul Isaacs offers some advice on how to stay focused on eating healthily.
For most of us, it’s tricky to stick to a bog-standard healthy eating plan, let alone a full-blown “diet”, where the obsession with counting calories or adding up points can be all-consuming. Discipline and temptation are the two biggest factors that stand in the way of success.
Most of us are tuned to breaking the rules now and again, so the meal plans I prepare incorporate the odd treat here and there. The general rule that I follow with clients is the “70/30” ratio. This means that they eat healthily for 70 per cent of the time.
Although it sounds easy, in most cases this represents a vast improvement on normal day-to-day consumption, and improvements to health and shape can be seen pretty quickly.
If a client is keen to move things along, we alter the ratio to “80/20”. The majority of us find it easier to shift through the gears in this way rather than trying to become a “superhuman” overnight.
And now for some other ideas to keep you on track.
• The first tip is to never go hungry…
Many people think that food-deprivation is the best form of dieting, but this never leads to healthy long-term weight loss. Remember to eat regularly, ideally every two to three hours to keep your metabolism ticking over.
• Make sure all your main meals are protein-based…
Ingredients such as salmon, chicken, turkey, egg whites and tuna are ideal. Raw nuts are packed with protein and are great for snacks, so carry some around with you during the day.
• Don’t neglect your five-a-day…
Eat vegetables and some fruits as your main source of carbs during the day, and limit consumption of processed food and sugars.
• Stay hydrated…
Aim to drink three litres of water a day, and avoid calorific drinks. Yes, I’m afraid that means the daily latte and the evening tipple!
• Watch the carbs…
It’s best to eat starch-based foods, ideally brown rice or pasta and sweet potatoes, after your workout or at lunchtimes, rather than later in the day.
• Avoid late-night snacking…
If you find yourself reaching for the chocolate when you are curled up on the sofa in front of the TV at night, try eating your main meal an hour later than the usual time. This should help keep the munchies at bay before you go to bed.
