Rosalee Brown
(Response to reader's query)
MANY PERSONS try eating properly and also exercise, but still seem unable to attain that 'perfect' weight they desire.
One reader wrote that she has her exercise routine down pat, but cannot seem to lose the weight, since dieting was frustrating, especially because the ones she found in magazines had foreign foods, which were expensive and unavailable. But we all get frustrated at times and sheer frustration can affect our efforts. So, try not to be overly focused on weight loss.
Plan this year to be healthy and happy and to learn new things. Have fun while doing so and reward yourself often. Start this week by journalling your exercise, what you do, how often you do it and at what intensity and duration. Apart from structured exercise, how active are you throughout the day? After you have done your journal for a week or two, are you still convinced that you have exercise down pat?
Now, what about the way you are eating? Journal your food intake as well. What do you eat and drink, how much, how often, what do you think about food?
When you evaluate this journal, I am sure you will know exactly what needs fixing and then you should make small changes in fixing these areas. It will take time and effort and you must be consistent, but you can do it if you really want to.
DIETS ARE FRUSTRATING
The same reader asked for a 1,500 or 1,200-calorie diet, but also said that diets are frustrating. It is true, diets can be frustrating, so what needs to be done is to make small changes based on your reality in terms of eating and activity. I have no idea how old the reader is, nor her weight, height or exercise schedule, so I am not sure if a 1,500 or 1,200-calorie diet would be suitable.
For example, if one is exercising on a regular basis then it is important to be supplied with enough fuel to sustain one's activity. The important rule is to have a composition of 50 to 55 per cent of your diet being carbohydrate, sticking as close as possible to whole foods (cereals, grains, ground provisions, fruits and vegetables); 15 to 20 per cent from lean proteins, which can come from animal and/or plant sources, and 25 per cent from fat, which can come from seeds, nuts, avocado, ackee, and animal foods. This can be easy if you ensure that every time or most times you eat, you stick to this rule. Drink water instead of juice and enjoy eating, make an occasion of meal time.
If you practise these good habits, trust me, it will pay off, but do not think diet, think healthy lifestyle, and don't rush the changes as they take time. Just stick to the plan and you will see results in good time.
If you are still convinced that you need a specific guide then you will have to get a consultation with a registered dietitian/nutritionist for an assessment and individual guidance.
Best of luck and have a great and happy year.
Rosalee Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
