Success Story- Lihana – “Its not a diet, its a lifestyle”

Lihana has done amazing in her weight loss journey following her personalized meal plan, she has been so positive and determined from the start, to take charge of her health. Lihana shares her journey and what she has learnt through this amazing and inspiring transformation!

Kirby: How much weight have you lost in total?
Lihana: I weighed 79.9kg when I came to you, I now weigh 71.7kg. A total of around 8.2kg in 4 months.

Kirby: What was the most difficult part of the diet plan?
Lihana: I am a mom of a 3 year old and it is so easy to lose yourself in motherhood, work and being a wife. I have tried all types of diets and nothing was sustainable. In my mind I was quite healthy but I came to the realization that I actually don’t eat a lot, but when I do I eat all the wrong types of food. The biggest challenge was the mindset change and to realise that this will not be a quick fix but a LIFESTYLE. I had to decide to do this for me and in that way I can be an example to my daughter, of how to be healthy and it does not have to cost you a fortune to cook nutritious meals.

Kirby: What was the easiest part of this journey?
Lihana: The easiest part was the weigh in sessions with you as the anticipation of your results can be quite exciting.

Kirby: Can you share some tips and give advice to others in your shoes, just starting the diet plan?
Lihana: Do not see it as a diet, this must be a lifestyle change. You must do it for yourself and you will not lose the weight in one week, you definitely did not pick the up weight overnight. ALWAYS remember where you started and that will make the end result so worth it. Every kg, cm and body fat % I lost was like a brick off my shoulders.

I feel great and I cant wait to cook myself healthy real food! I actually eat a lot these days but I love every meal. Stay true to yourself and don’t overthink it JUST DO IT! 🙂

I am so glad I got to meet Kirby from Alex Royal Dietetics. She has guided me and supported me all the way.

Are You Ready For 2017?

Here are some great tips to start this year off with a BANG!

Eat Veggies at Every Meal

If you only eat veggies at dinner time, this tip is for you! Include veggies at every meal, even breakfast. Try spinach or cucumber in your smoothies and instead of snacking on processed foods like crackers, biscuits etc go for carrot or celery sticks to satisfy crunchy, salty cravings.

Include Protein, Fibre, and Healthy Fats at Every Meal

This is key to a balanced meal to help you feel full and satisfied and to stabilize blood sugar levels. Choose lean proteins (fish, chicken, eggs) and whole grains (rye bread, sweet potato, butternut) and legumes (beans, peas, lentils) for fibre and avocado, nuts, seeds, and olive oil for healthy fats.

Have a Salad as a Meal Everyday

Whether it’s a quinoa and black bean mason jar salad for lunch or a roasted butternut squash and kale salad for dinner, eating a salad for one meal not only helps you get your share of fibre and veggies, but since it’s low in calories, it’ll help you lose or maintain weight.

Make Lunch Your Biggest Meal

Consuming more calories midday than at breakfast or dinner ensures you have enough time to burn all those calories. Make sure you choice lean protein, high fibre, wholegrains and healthy fats.

Listen to your belly

Instead of putting the fork down when your plate is empty, eat slowly, and pay close attention to how your belly feels so you can stop eating when you’re satisfied but not stuffed.

Quit the Sugars!

Avoid the obvious culprits such as sweets, desserts, and cold drink, and also avoid processed foods, as these contain loads of hidden sugars. When sweet cravings strike, go for fresh or dried fruit or have a look at our healthy dessert recipes.

Be Consistent About Meal Planning

Choose one day a week where you can devote a few hours to plan, shop, and prep meals and snacks for the week. You’ll not only save time and money, but you’re more likely to stay on the healthy path once you have that intention set for the week.

Deprivation can cause you to binge

Denying yourself the bites you crave can backfire, causing you to feel deprived, resulting in binging and feeling depressed. So make a point to keep yourself happy and your cravings satisfied by allowing a small treat every so often, such as a square of dark chocolate or try our sugar free desserts and healthy snack alternatives.

You can do it!

Basics on how to lose weight (easily) 

Most people that walk through my door want to lose weight but feel like it’s an impossible task and huge mountain of a challenge. My job is to make weight loss achievable and yes, EASY!

The best trick is to make lifestyle changes that suit you and fit into your current routine. In this way you will see the kilograms shed with minimal effort.

Here are some basics to set you off on the right track. If you can start by following these 8 tips you will be leaps ahead.

  1. Cut out sugar in tea and coffee. Do yourself a favour and add up the teaspoons of sugar you have in a day. Remember that 3-4 tsp = 1 slice of bread.
  2. Cut out fruit juice and fizzy cool drinks. This is VITAL because most juices are laced with sugar. For example, Ice Tea can contain about 30g of sugar!
  3. Say no to high energy snacks like chocolate, muffins and sugary treats
  4. Limit alcohol. The body breaks down alcohol in the same way as it breaks down fat. The problem is that there is no ‘alcohol reservoir’. So the body needs to stop metabolising any other food and turns to burning the alcohol, storing the fat and carb that it was metabolising.
  5. Drink lots of water and herbal teas. This keeps you feeling full and ensures that the metabolism  is functioning well.
  6. Include a lean protein in most meals and snacks. Protein has an excellent effect of satiety and really helps tide you over until your next meal.
  7. If in doubt about portion control, only allow yourself one helping and try and leave 20% on your plate (and ask for a take away for lunch the next day)
  8. Exercise!!!

Good luck