Losing the last 5 kgs
To the surprise of many, it can actually be harder to strip a few stray kilos than commit to losing 20 or 30. The reason being that once you only have a few kg to lose, you may need to take your diet and exercise intensity to a whole new level to kick start your metabolism and support serious fat burning.
To set yourself up for sustainable fat loss, you need to aim for a number of days in a row of tightly controlled eating. Many people fail with their fat loss attempts as they let the little extras slip in – the glass of wine or a couple of biscuits or chocolate, which can mean the difference between fat loss and not. A period of 5-6 days each week of small, healthy meals will help your body to deplete its fuel stores and effectively burn body fat.
In order to eat well you need to have the food you need readily available – planning is the key to dietary success. Each week set aside some time to plan all of your weekday meals and snacks and then make time to visit the supermarket to stock up on all the foods that you need. People who eat well are organised and do not fall into the trap of having to grab something on the run. If you are serious about losing body fat, your nutrition needs to become a priority for at least a month.
Once you have your supply of fresh and healthy food choices at home and in the office, aim to eat nutritionally balanced meals of protein and wholegrain carbohydrates throughout the day, ideally every 3-4 hours. Good examples are on egg on grain toast for breakfast, tuna and salad with wrap bread for lunch and snacks of thick yoghurt, nut bars or fruit. If you plan ahead and make sure that both your lunch and dinner meal choices are packed with salad or vegetables, you will be getting plenty of fibre and vitamins and minerals but will also be keep nice and full throughout the day.
Finally, aim to move your body for an hour each day. Activity does not have to be flogging yourself at the gym; as long as your have a full hour of movement your fat loss goals will be supported.
Remember, as you start your new regime that it is likely to take at least two weeks before you will see a change on the scales so try not to weigh yourself too often, once a week at most. The good news is that four to six weeks of regular movement and controlled eating will allow you to reach your fat loss goals in a sustainable way.
Top 10 tips for losing 5kgs
1) Make breakfast your largest meal of the day
2) Drink a green eat after each meal
3) Make sure that your dinner and lunch include half a plate of salad or vegetables
4) Avoid alcohol completely
5) Drink tea and coffee with meals only
6) Take the edge of your hunger on the way home from work with a filling snack such as apple, carrot or nuts
7) Move your body for an hour each day
8) Keep your dinner small, with salad, soup, vegetables and a small piece of meat
9) Have a day off your diet each week
10) Get lots of sleep, at least 9 hours each night
See our WIN section this month where you have a chance to win Susie Burrell's book "Losing the last 5 kgs."
Susie Burrell B Nutr & Diet (Hons), B.Sc (psych) (Hons) is a leading dietician with degrees in both nutrition & psychology. Each month she shares information to assist in nutrition
