The A to Z
of happy & healthy weight loss
Got the dieting blues?
If you are trying to lose weight you may be finding yourself feeling a little depressed.
Considering that you may well be missing out on all the tasty little treats that you previously used to help get you through the day, you might think that feeling a little depressed is normal.
You can do something about this and raise your happiness levels by eating foods that will naturally enhance your mood and increase your brains ‘JOY juice’ production (the production of natural chemicals such as serotonin and endorphins).
Here is an A to Z of easy diet and lifestyle tips and ideas to help you through.
Alcohol – First rule around alcohol for weights loss and dieting is totally cut it out or at least keep it only as a weekend treat. Act sensibly and remember that the sedating effect of alcohol means its also a depressant.
Bananas – Great for increasing self-confidence and mood, it contains an alkaloid that is found in large quantities just beneath the skin.
Crabmeat – a great source of Vitamin B2 to increase self confidence.
Dark Chocolate – increases the level of brain chemicals to give you a mild buzz but only eat it if its at least 70% cocoa solids.
Exercise – increase your endorphin levels by five within 30 minutes. Also speeds up your metabolism and helps your muscles burn fat.
Fish – a rich source of B6 which will improve depression and provide a low kj count.
Garlic – improves your wellbeing, increases your energy and concentration levels. It might also help reduce anxiety and irritation while adding flavour without adding kj’s.
Hummus – this healthy dip is full of vitamins B1 and B6 and tryptohphan which boosts serotonin production and helps promote relaxtion.
Iodine – a deficiency in iodine has been linked with reduced thyroid function, low mood and impaired fat burning for weight loss. No more need be said.
Juice – get a hit of essential vitamins when you juice vegetables. And retain the pulp for roughage.
Kale - Kale is a leafy green vegetable that’s been gaining recent widespread attention due to it’s health promoting, sulfur-containing phytonutrients. Add some to your daily health shake.
Lobster – a great source of selenium and you can eat 100g for only 430kJ. Being High in cost we recommend you save it for special occasions.
Milk – a very good source of vitamin B2 (about a quarter of your daily needs). Low fat varieties provide as much vitamin B2 and calcium as a better weight loss option.
Nuts – high in protein and fibre, they help dampen down your appetite by filling you up without raising your blood glucose levels. Be careful though as they are high in kj’s.
Oats – low GI they help to increase daytime stamina. Also aid in sleep.
Prunes – highly nutritious and a great source of anti-oxidents and beneficial for keeping your system working well.
Quinoa - not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. It’s a relative of leafy green vegetables like spinach and Swiss chard. Good source of B vitamins and very low GI to satisfy your hunger for longer.
Rye bread - a good source of fiber richly endowed with noncellulose polysaccharides, which have exceptionally high water-binding capacity and quickly give a feeling a fullness and satiety, making rye bread a real help for anyone trying to lose weight.
Soybeans - excellent protein content, their high levels of essential fatty acids, numerous vitamins and minerals, their isoflavones, and their fiber make soy beans (and soy based products) perfect for dieters.
Turkey – packed full of vitamins B3 and B6 and a good source of vitamin B1. Roasted white turkey meat is lean and contains only 1% saturated fat.
Use - only fresh ingredients to cook your meals. Throw away the package foods you have been using to make cooking easy and re-discover how simple and fast fresh ingredients can be.
Variety – choose a variety of good foods to eat to avoid boredom and feelings of lack.
Walnuts - an excellent source of omega-3 essential fatty acids which improve your ‘joy juices’ the mind-altering chemicals in your brain. Stick to a quarter cup only to provide 90.8% of the daily value for these essential fats.
X-rate your scales and stop weighing yourself. Weight loss is better measured by how your clothes fit.
Yoghurt – great source of iodine, calcium, phosphorus, vitamin B2, not to mention the good bacteria to keep our digestive systems healthy. It’s also low GI and can lower your cholesterol and boost your metabolism.
Zzzzzzz or sleep. Getting enough sleep boosts your mood and your willpower, making it easier to exercise and to make better food choices.
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