Stop Counting Calories

While calorie counting can be useful at the beginning of your weight loss journey, it quickly becomes counterproductive. Your ultimate goal is to develop a healthy lifestyle for yourself, not a diet that you follow for a while before reverting to your old destructive eating habits. A diet should not be a quick fix, but a way of life. Change needs to be implemented slowly and progressively, and you want to cultivate new habits with deep roots. Once a habit is formed, it doesn't require willpower any more, as it becomes automatic, just like having a shower and putting your clothes on. If you stick to a healthy eating plan and exercise moderately, your metabolism will gradually improve and weight loss will follow automatically, as your inner organs recover and your liver in particular is able to perform its main job, which is burning calories to supply your body with constant energy.

Many people find they cannot stick to a diet because the mental energy required to measure each portion of food while counting calories is just too great. Calorie-counting is unnecessary when you eat nutritionally balanced meals as I suggest in my book. These meals contain enough energy for the average adult, and there is no need to become obsessed with counting calories. Just listen to your hunger signals, and eat accordingly. In the beginning this might be a challenge, especially if you've always eaten large portions. Reduce your portions progressively, and take time to chew your food thoroughly, so your brain can receive the message of satiety, a feeling of fullness. Leave the table when you feel that you've had enough to satisfy your hunger, but with room for more food in your stomach. After a while your  stomach will begin to shrink, and your brain will become attuned to your body, and able to acknowledge when you need to stop eating. Don't overload your plate, as you will tend to finish what is on it. Instead, put less food on your plate deliberately, while taking care of the presentation. We eat with our eyes as much as our mouth, and a well-presented meal is much more satisfying than something unsightly thrown on a plate!

Understand the difference between physical and psychological hunger. 'Stomach' hunger is true hunger and needs to be satisfied. 'Head' hunger can arise out of boredom or stress. It's not a real need to replenish your energy stores, but rather an impulse to put something in your mouth in order to feel better. If this happens to you, think about other ways to alleviate negative feelings or restlessness. Do something to take your mind off food. Have a piece of fruit. An apple, a carrot or a celery stick can do wonders, as they satisfy your need to chew. Chewing in itself has a relaxing effect and has been shown to enhance brain activity. Sugarless gum may help, although I personally find it often makes me even hungrier. Drink a lot of water to reduce your hunger and appetite. When you're dehydrated you tend to eat more, and a lot of people mistake thirst for hunger. Make it a habit to stop eating as soon as you feel satisfied, and you will never need to count calories or go on a diet again, especially if you stick to the foods I recommend in my book.

For more useful information, you can order a hard copy or an ebook version of 'The Magic of Sensible Dieting', by clicking on the link at the top left of my blog page.

All the best and much love,

Bella

Six small meals are better than three big ones for weight loss and wellbeing

Many of us grew up eating three 'square' meals a day: breakfast, lunch and dinner. But there is increasing scientific evidence that it is preferable to eat several small meals a day, rather than three large ones.

A Canadian study observed two groups of individuals. One group followed an ordinary three-meals-a-day diet, while the second group had to eat several small meals throughout the day. Both groups were given the same amount of calories to consume. At the end of the study, individuals in the second group had lost considerable more weight, while showing lower LDL cholesterol levels (the 'bad' cholesterol that clogs up your arteries). Blood sugar levels were also lower and more stable in the second group.

Weight loss plans can be daunting because of all the restrictions they involve. But if you're allowed to 'refuel' more often, it means more opportunities to look forward to eating something, as well as sustained energy throughout your day. You're less likely to be hungry, while avoiding energy dips and cravings. You feel more satisfied and more secure, knowing that you can eat many times during the day and won't have to wait too long for your next meal.

Eating alone increases your metabolic rate: this is the 'thermic' effect of food. You will lose weight more easily if you spread your calories throughout the day rather than grouping them into three big meals. With smaller quantities of food, your stomach tends to shrink and you will be satisfied sooner. Large meals are unhealthy as they are followed by a spike in blood sugar and insulin, followed by a low mid-morning or mid-afternoon.

When you have a small meal in front of you, your instinct tells you to eat it slowly, in order to make it last longer. You tend to enjoy it more, savouring every mouthful. You automatically increase your chewing time and appreciate your food better. This helps your digestive system, while enabling your brain to register the feeling of fullness.

Mindless snacking can be detrimental: chips, lollies, chocolates and sugary biscuits will not assist your quest for better health! Plan your meals carefully. Fill your fridge with fruit and vegetables, or start growing them yourself. Fruit and vegetables are your staple items. A banana or an apple make perfect snacks. Also include whole grains, legumes, seeds and nuts in your diet. By following these guidelines, you will soon enjoy a new healthy body and clear thinking mind.

With much love and encouragement,

Bella

The Magic of Sensible Dieting

This is the cover of my new book, "The Magic of Sensible Dieting", which will soon be available at Balboa Press, Amazon.com and other outlets as a paperback and Ebook.

The watermelon represents all the juicy, appetising food you can eat. After all, what is more pleasurable than eating fruit on the beach! A balanced diet is a way of life - and the slice of watermelon reminds me of an old fashioned scale.

The boat on the ocean symbolises your weight loss journey. As you go with your body and not against it, you allow natural processes to take over. Energy and fat burning will happen automatically. You will be sailing along, not struggling as you normally do when attempting to lose weight. 

You will be living an exciting adventure, as you move towards enhanced wellbeing and more zest in your life. Life, like water, flows. The ocean meets sky and the sky is the limit to what you can achieve with the right knowledge and tools.

Sensible dieting is unlike any other diet. It is not about creating a calorie deficit, or adhering to a strict meal and exercise plan. It is not so much about eating a healthy diet, even though you can keep this goal in mind. After all, who doesn't want to be healthy? Finding a balance is the key.

There is no hunger, no deprivation. You will discover how to eliminate cravings and resist temptation. You will be allowed to eat so much nutritious food that hunger won't be an issue any more. You won't be tempted to 'break' your diet, as you will feel satisfied. Your metabolism will work properly. You will be able to sleep and focus better. You will feel better within yourself and your self-esteem will increase. 

I wrote each chapter of my book in easy-to-understand language. Case studies illustrate the principles I explain, with real-life people you can relate to. At the end of each chapter there is a summary: 'key notes and strategies'. Understand, absorb and apply these simple ideas, and you will begin to shed excess weight and maintain your new shape easily.

Sensible diet is joyful experience, and I want everyone to be able to do it, with the help of my book. 

With all my love,

Bella

Establish Healthy Boundaries in Your Relationships

"Evaluating the benefits and drawbacks of any relationship is your responsibility. You do not have to passively accept what is brought to you. You can choose" - Deborah Day

"Boundaries aren't all bad. That's why there are walls around mental institutions." - Peggy Noonan

Is it possible to be too understanding and too forgiving? Of course it is. Too much leniency can backfire, as you allow others to encroach on your rights. And once you open the door and allow them to go too far, it's hard to close it again. You've set a precedent by giving them permission to take advantage of you. But it's never too late too put your foot down...

Even though you may love this person very much and want to see them happy, you need to remember that you're important too. Your freedom, happiness and peace of mind are essential to your living a joyful life on this planet. You've got rights, just like every other human being. You're not second best or third best.  You're not here to be in the background. Instead of hiding, take your place on life's centre stage!

When you stick up for yourself and insist that your needs be met - without being demanding or aggressive - you establish healthy boundaries in your relationships. This is looking after yourself, after your own wellbeing. It's important that you feel good if you want to look after others.

If you don't put yourself first, you will exhaust yourself. You will burn out and won't have much to give any more. After all, what is love but a positive, uplifting, healing energy that everyone around you benefits from.

Remember: YOU CANNOT CHANGE OTHERS, YOU CAN ONLY CHANGE YOURSELF. This is the hardest lesson in life, but when it is mastered, it can create miracles.

With love,

Bella

Painting: "Hollyhocks" by Beverly Fagan Gilbertson, United States.

Drink Water for Better Health

"Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues." - Kevin R. Stone

Life originated deep beneath the surface of the ocean. Life came out of the water, and water is necessary for all life. At birth, water accounts for approximately 80 percent of an infant's body weight. Roughly 70 percent of an adult's body is made up of water. The human brain comprises about 85 percent water and even your bones are not as hard as you think, as they are between 10 and 15 percent water.

Water plays such an important role in your life and is a major contributor to your health. Almost everyone has heard the advice: "Drink at least eight glasses of water a day". There are at least ten reasons why you need to drink plenty of water and make this an essential part of your daily routine.

1. For healthy, glowing skin.
Nothing improves the appearance of your complexion more than drinking water, as it moisturises the skin from inside out, and is much more effective than any expensive cream you can buy. It prevents your skin from drying out, thus reducing winkles and leaving it supple and elastic, with a beautiful shine.

2. To flush excess water and toxins from your body.
Without sufficient water, your body will go into survival mode and store excess water. When the body is supplied with a sufficient amount of water, it begins to release stores from your hips, thighs and ankles.  Water helps remove these stores but also helps flush out waste products from your body by stimulating your kidneys and assisting your liver function. Without enough water, the kidneys are unable to perform their function, which is filtering the blood and getting rid of toxins through urine. In the absence of sufficient water, the kidneys will turn to the liver for assistance. 

The liver, which is  like a major rubbish removal system, is then unable to perform some of its normal duties which include burning fat and calories. This results in the body depositing more fat. Water and fat stores going up means more weight on your body and on the scale. An early sign of dehydration is headache, due to an accumulation of toxins in the blood. You take Aspirin or Panadol, but it's actually the glass of water that you have with your medicine that gets rid of the headache!

3. Drinking at least eight glasses of water a day may reduce the risk of heart disease. 
If your body lacks water, your heart will need to work harder in order to pump oxygenated blood towards your body cells, and there is a greater chance of fatigue and exhaustion, as well as damaging strain on your heart muscle.

4. Water cushions and lubricates your joints and muscles, thus enhancing performance during physical activity. It also prevents muscle fatigue and pain, as well as cramps. It can also help with restless legs and contribute towards a good night's sleep, as it is a natural muscle relaxant.

5. Water gives you energy and helps you stay fit and alert with a positive frame of mind. 
You can face challenges a lot more effectively when you drink water. Even minor levels of dehydration can cause headaches, drowsiness, moodiness, lack of concentration and lack of enthusiasm. The brain is for the most part made of water, so it is only logical that it will work better with it!

6. For optimal digestive function. 
Water dilutes digestive juices in your stomach and prevents you fro developing ulcers. It also stimulates bowel movements and softens the stool, thus making it easier to establish a regular bowel pattern.

7. Water Strengthens the immune system.
It reduces the risk of contracting infectious and degenerative diseases. It even hampers the growth of abnormal and cancerous cells. Water has an overall protective effect on your health.

8. It regulates your body temperature, so you don't overheat. 
When you have an elevated temperature, make sure you drink enough water to replace lost fluids. Water also assists sweating, which helps you cool down and conserve your energy.

9. Water stimulates your metabolism, thus assisting weight loss.
It activates protein synthesis and muscle formation. It assists weight loss by encouraging the body to burn more calories, especially during exercise.

10. Water has healing properties.
When you're sick, it helps you recover quicker. It activates tissue regeneration and reestablishes a balance within all your systems. It helps alleviate vomiting and diarrhea by replenishing humidity stores and preventing dehydration.

Water is a fountain of youth. It is the substance of life, and life cannot exist without it. Water is a miracle cure for a lot of common ailments such as headache, heartburn, constipation, fatigue, muscle aches and pains and even insomnia and depression. Alcohol, nicotine, caffeine and prescription drugs strip fluids away from your body, but water replaces them and allows your marvellous machine to work to perfection!

So go and have a glass of water now...

With love,

Bella

Painting: 'Taste of Summer' by Lora Garcelon