Rule 1: Never Skip Breakfast
The old saying that 'breakfast is the most important meal of the day' is certainly on the money when it comes to dieting.
gets our metabolism going faster than breakfast after a good night's sleep.
Sleeping causes our metabolism to slow right
down and breakfast kick-starts it again for us.
Rule 2: Drink Plenty of Water and Get Plenty of Sleep
Drinking plenty of water and getting enough sleep are critically important when we are dieting.
As well as helping
to keep us healthy, drinking sufficient amounts of water can help us when dieting because it helps keep us feeling full and
stops us from feeling hungry, and when we drink plenty of water we usually drink less soda, coffee and alcohol, all of which
can add significant amounts of calories to our daily intake.
Rule 3: Count your Calories
Do you know how many calories you need to maintain your current weight and do you know how many calories you therefore
need to consume in order to lose weight?
Once you know these things, you also need to keep track of how many calories you
consume each day so that you can compare them to your target and make any necessary adjustments.
Writing down your calorie
consumption after each meal will help you realize how much of an effect the little piece of chocolate here and the occasional
cookie there has on your weight.
Writing down your calorie consumption needn't be hard, most of us eat the same things
week in week out so chances are you'll only need to get to know the energy values of a relatively small number of foods and
drinks in order to keep track.
Rule 4: Don't try to lose weight quickly
Gaining significant weight usually takes years and so should losing a significant amount of weight.
Our bodies don't
like sudden and significant change; in fact it is built to resist it.
This resistance has a scientific name called homeostasis.
our body heats up to a temperature above its preferred level what happens?
We sweat, which is an automatic response designed
to cool us down to the preferred level again. That's homeostasis at work.
When we lose weight too quickly, what happens?
body automatically slows down its metabolism, that is, the rate at which we burn energy to survive and function. That's homeostasis
at work again.
In addition to keeping our body from fighting against us on the weight loss front, losing weight too quickly doesn't
work because early rapid weight loss usually results from losing body fluid and muscle tissue which is not healthy nor helpful
in our battle to lose weight.
Rapid and significant weight loss from dieting alone is usually indicative of a very calorie
restrictive diet which is also counterproductive because for most of us it is unsustainable.
Rule 5: It's not just what you eat that counts
Weight gain isn't a sign that we have been
eating the wrong food; it is a sign that we have been eating too much food.
The great news about this is that we don't
need to all start eating lettuce to lose weight; we just may need to cut down a little on the foods we enjoy each day.
Rule 6: Keeping your metabolism up
Muscle and activity keep our metabolism up which is
why weight training to build or maintain our muscle mass and aerobic activity like walking, jogging, cycling and swimming
are so important to those of us wanting to lose weight
Dieting alone is not the best route to weight loss and to staying
in an ideal weight range.
To lose weight safely and keep it off for as long as possible, always combine dieting and exercise.
Rule 7: You won't continue to eat foods you don't like
Most diets fail because they require
us to eat plenty of foods we don't actually like.
If we don't like what we're eating we're not going to stick with our
diet for more than a week or two.
The key to successful dieting is to reduce the amount we eat and introduce healthier
and lower calorie options of the foods we like gradually into our diet over time.
Rule 8: Watch what you drink as well as eat
Almost everything we drink, except water, has
calories in it.
Drinks highest in calories are typically sodas, colas and alcoholic drinks like beer, bourbon and scotch.
we typically drink a lot of any of these high calorie drinks, it may be them and not what we're eating that is causing us
to get fat.
This being the case, for many of us simply reducing these drinks or eliminating them altogether from our diet may be
all that is necessary for us to lose a significant amount of fat and weight.
Rule 9: Avoid extremes of any kind
Balance is not only the key to a happy, healthy life;
it is also the key to a healthy diet and dieting.
Be very weary of any diets that completely cut out some foods or food
groups or severely limit some foods or food groups, for example very low or no-carb diets.
Diets that are extreme in one
way or another are likely to be very unhealthy at best and very dangerous to our health at worst.
If you're ever considering
such a diet, which will probably promise very rapid and significant results, remember what we said about rapid weight loss
and how our body is designed to maintain the status quo.
Rule 10: Seek help
If you have a lot of weight to lose, you've got a better chance of success
if you get help.
If your weight is affecting your health to such an extent that it is or is becoming life-threatening or
is leading to you suffering from weight related diseases like type-2 diabetes, seek medical help from a doctor or professional
help from a dietitian or another suitably qualified health care professional to lose weight immediately.
Even if your weight
isn't directly affecting your health now, it is a great idea to get help in your battle against the bulge from professionals
like dietitians, personal trainers, gyms, psychologists (overeating is often caused by emotional factors) or weight loss program
providers and other weight loss specialists.
© Copyright Ultimate Weightloss.
Cherry Tomato Couscous
The health benefits of including more whole grains in our diets are many, particularly for those of us with weight loss
Couscous is a whole grain which is very simple to prepare and is a perfect substitute for white rice in curries,
stews and casseroles.
This dish can be served on its own for lunch or in a pita bread wrap if you have some left overs!
This Recipe Serves 2.
2 teaspoons olive oil
1 tablespoon lemon juice
1/2 punnet cherry tomatoes, sliced into halves
1/2 red capsicum, finely diced
1/2 small cucumber, deseeded and finely diced
1/2 large carrot, peeled and grated
2 tablespoons sliced spring onions
1 tablespoon chopped mint
Sea salt and cracked black pepper to taste
Bring 200ml water to the boil, add Couscous and stir through.
Cook over low heat for 1-2 minutes until the Couscous
is swollen and looks fluffy.
Add the olive oil and lemon juice and mix through Couscous.
Stir through cherry tomatoes,
capsicum, cucumber, carrot, spring onions and mint.
Add salt and pepper to taste.
Chicken, Baby Spinach and Brie Focaccia
Grilled skinless chicken can be a best
friend to those of us with weight loss goals because it is low in fat, high in protein and keeps us feeling full long after
we've eaten it.
This dish is very quick and easy to prepare and makes a tasty lunch or healthy snack.
If you are not
a fan of Brie, simply substitute it for your favorite cheese, perhaps a low-fat tasty or even Swiss cheese.
This Recipe Serves 4.
4 small focaccia or 8 pieces Turkish bread
3 large chicken breasts
2 tomatoes, finely sliced
1 Cup baby spinach
100g Brie, sliced finely
Slice focaccia in half and arrange on plate or platter
Grill chicken breast under griller for 10 min or until cooked
through. Slice thinly
Place spinach leaves on bottom of focaccia, then tomato, chicken slices and brie
or on a cold winters day, put into a sandwich press / maker and cook until golden brown.
Cottage Cheese and Salad Roll
We all know salad rolls are good for us and make
a low-fat option for lunch, but they can get boring.
This recipe combines the goodness of a salad roll with the extra
zing provided by cottage cheese.
Enjoy this recipe on your own or share it with friends, family or work colleagues.
This Recipe Serves 1.
1 tub of Bulla Origina Cottage Cheese.
1 Crusty fresh Bread Roll.
2 Slices of Thinly liced Ham.
1 serve of your favourite salad mix.
Slice the bread roll in half, length ways.
Grill both halves of the roll until golden brown.
Spread the bottom
half of the roll with the Cottage Cheese.
Add the sliced ham and salad mix.
Add the top half of the bread roll and
Field Mushroom with Chickpeas & Tomato
Low GI recipes are a good choice for
those of us who are dieting to lose weight because they release energy slowly and keep us feeling fuller longer.
low GI recipe includes four superfoods, Field Mushrooms, Chickpeas, Tomatoes and Onions.
This recipe is very low in fat,
high in fibre and protein, and contains many valuable nutrients.
This Recipe Serves 4.
4 large field mushrooms
½ teaspoon crushed garlic
1 tablespoon olive oil
1 400g can chick peas, drained
roma tomato, diced
1 small onion, diced
Preheat non stick frying pan over low - medium heat.
Mix olive oil and garlic together and brush all over mushrooms.
Place mushrooms in pan and cook each side until golden
brown (about 2 minutes each side). Set aside.
In the same pan, add onion, cook until golden brown, add roma tomato and
chickpeas and cook for about 2 minutes.
Serve chickpea mixture on top of mushrooms and serve immediately.
Tuna and Tomato Pasta Salad
Tuna is very low in fat and high in protein so it is
perfect for anyone wanting to lose weight.
This is a very quick and delicious salad. Feel free to add a flavor tuna if
you would like, or just a tuna in brine or oil. If you would like to use penne pasta in this recipe feel free to use this
instead of the spinal pasta.
Enjoy it on your own or with family and friends.
This Recipe Serves 4 to 6.
500g dried spiral pasta, cooked al dente.
1 x 425g tin
1 small green capsicum, chopped.
1 large tomatoes, chopped.
100g green beans, blanched.
vinegar, to drizzle.
Drain cooked pasta.
Place into large bowl and add tuna, capsicum, tomato, beans and mix well to combine.
with balsamic vinegar and serve immediately.
Brown Rice and Lentil Salad
2 cups cooked brown rice
1 cup cooked brown lentils
3/4 cup chopped seeded plum tomato (about
1/4 cup thinly sliced scallions
1 tablespoon balsamic vinegar
1 tablespoon extra virgin olive oil
1 teaspoon Dijon mustard
teaspoon dried oregano
1/4 teaspoon salt
Place the rice, lentils, tomato, and scallions in a medium-sized bowl, and toss to mix well.
the dressing ingredients in a small bowl, and stir to mix. Pour the dressing over the salad, and toss to mix well.
the salad, and chill for 2 to 5 hours before serving.
Yield: 6 servings
(per 2/3-cup serving)
Carbohydrate: 23 g
Cholesterol: 0 mg
Fat: 3.2 g
Fiber: 4.6 g
Protein: 5 9
Veggie Cabbage Rolls Recipe
Makes 8 servings
1 large head cabbage
1 1/2 cups bulgar wheat
1 8-ounce can of garbanzo beans, drained
tomatoes or 8 oz. tomato sauce
If sauce desired, 1 can of tomato sauce
1 bunch of parsley, chopped
1 chopped medium
2 tablespoons vegetable oil
1 teaspoon salt
2 cloves garlic, minced (use 1 for sauce)
tablespoon dried mint
• Preparing the cabbage leaves: Salt some water and begin it boiling in a bot
large enough to hold the cabbage.
• Core the cabbage and place it in salted boiling water.
• Parboil briefly to soften the cabbage.
• Separate the leaves and cut each leaf in half, removing the vein.
• Wash the bulgar, squeeze out the water.
• Mix bulgar, garbanzo beans, tomatoes, parsley, onion, juice of 3 lemons, oil, salt, and pepper.
• Place 1 tablespoon of the mixture on a cabbage leaf and roll it.
Aloo Mutter (spiced peas and potatoes)
Preparation time: 15 minutes
Cooking time: 30 minutes
2 1/2 medium yellow onions
3 cloves garlic
2 tablespoons water, if needed
2 tablespoons olive oil
chicken or vegetable stock
1/2 inch piece of fresh ginger, peeled and grated
1/2 teaspoon chili powder
1 tomato, chopped
1 tablespoon tomato paste
1/2 teaspoon salt
2 medium russet potatoes, peeled and cut
into 1-inch cubes
1 pound shelled peas, fresh or frozen
3 cups water
1/2 teaspoon garam masala
Salt to taste
cup chopped cilantro leaves
In a food processor, processes the onions and garlic until they reach a pulp-like mash. You may need to add 2 to
3 tablespoons of water for the mixture to reach this consistency, but take care that not to over-process or the mixture will
be too liquid.
Heat the olive oil in a pan and add the onion and garlic mixture, stirring constantly over medium heat
until the mixture becomes caramel-brown. Add chicken stock by the tablespoon, as needed, to keep the mixture from drying out
and sticking to the pan.
Add the ginger, chili powder, turmeric, chopped tomato, tomato paste and salt and stir to combine
thoroughly. Add the potatoes and cook over medium-high heat for 5 minutes.
Stir in the peas and water and bring to a boil
over high heat. Once the mixture is boiling, reduce heat to medium and cook, uncovered, until the potatoes are tender, about
10 to 15 minutes.
Finally, stir in the garam masala and more salt to taste, if desired.
Garnish with chopped cilantro.
Traditionally, this dish is served with rice and plain yogurt on the side. It's also good with grilled lamb or chicken.
Grilled Lemon Chicken
This zesty chicken is low in calories and delicious when served steaming straight from the grill or out of a picnic basket
at room temperature. It's great for sandwiches and salads, too.
1/2 cup fresh lemon juice
2 large cloves garlic, finely chopped
1 tbsp. fresh oregano, chopped
1 tsp. ground
1/2 tsp. tomato paste
1 jalapeno pepper, seeded and finely chopped
salt and black pepper to taste
boneless chicken breasts, trimmed of fat (about one pound)
In a large bowl, combine the lemon juice, garlic,
oregano, cinnamon, tomato paste and jalapeno. Season with salt and pepper. Add the chicken to the marinade and turn to coat
well. Cover with plastic wrap and marinate in the refrigerator for three to eight hours, turning occasionally. Prepare your
grill. Drain the chicken and discard the marinade. Grill the chicken until no longer pink inside, approximately 5 to 6 minutes
Heart-Healthy Vegetable Pasta
Eating healthier isn't hard to do, as long as you can still enjoy the taste of what you eat. This Italian-inspired recipe
is a great tasting dish you and your family are sure to love.
1 cup broccoli (cut into bite-size pieces)
1 cup carrots (cut into bite-size pieces)
1/4 cup chopped green onions
Tbsp. Italian seasoning
1 can (14 1/2 oz.) stewed tomatoes, not drained
2 cups spaghetti noodles, eggless
dry sherry wine
2 cloves minced garlic
2 tsp. parmesan cheese
Cook spaghetti according to package instructions (do not add oil or salt) and drain well. Coat a pan with non-stick
cooking spray and cook broccoli, carrots and onions for 3-4 minutes. Add wine, garlic, seasoning and tomatoes and cook until
thoroughly heated. Pour vegetable sauce over noodles and sprinkle with parmesan cheese.
Banana, Almond & Cinnamon Muffin Recipe
If you are going to have a treat, it's a good idea to make it as healthy as possible. These muffins
taste as good as they look and have some very healthy ingredients.
Made with wholemeal flour, reduced fat ingredients and
the goodness of banana and almonds, you'll find them a perfect "just for me" snack or healthy breakfast or brunch dish to
enjoy with a tall glass of freshly squeezed juice or a healthy fruit smoothie.
makes 8 Muffins.
2 Cups Wholemeal Self Raising Flour
¼ cup reduced fat margarine, melted
150ml reduced fat
1 tablespoon golden syrup
1 ripe banana, mashed
70g slivered almonds
¼ teaspoon cinnamon
slivered almonds to top muffins
Preheat oven to 180, (160 fan forced).
Sift flour into bowl. Mix margarine, milk and egg together and add to wholemeal self raising flour.
Carefully fold through golden syrup, mashed banana, almonds and cinnamon. Top muffins with extra
Place in muffin trays and fill the pan ¾ and cook for 12-15 minutes or until golden brown.
Eggs, Spinach & Roma Tomatoes
Eggs had a bad reputation for a while but health experts and nutritionists now say that eggs are
healthy and can play an important role in a balanced diet.
The health benefits of spinach and tomatoes are also well documented
and combine well here with the eggs.
This is a great recipe for a Sunday Brunch or breakfast. Serve it in the ramekin
or on a plate.
This Recipe Serves 4.
1 Cup baby spinach leaves
1 Tablespoon chopped chives
4 Roma tomatoes, halved
1 Tablespoon olive oil
Freshly cracked pepper and sea salt
Preheat oven to 180 degrees. Place spinach in the bottom of four lightly greased ramekins. Break
egg over the top if the spinach. Spinkle each egg with chopped chives.
Place roma tomatoes on a tray and drizzle lightly with olive oil, season with salt and pepper and
place in oven and roast for 20 minutes.
Place egg ramekins in frying pan, with tight fitting lid. Pour boiling water into frying pan to come
half way up the sides. Cook for approximately 12 minutes, or until egg yolk is cooked to you're liking.
Serve eggs immediately with roma tomatoes and your favorite bread.
French toast with Baked Beans
French toast is an easy and interesting breakfast
idea and baked beans are an often overlooked health food, particularly the salt reduced variety.
French toast is very quick
to cook and you can pop any toppings on that you desire or serve them sweet with a touch of cinnamon sugar or lemon juice
(just omit the salt and pepper in the egg mix).
This Recipe serves 1.
1 teaspoon olive oil
2 tablespoons milk (low or no fat)
Salt and pepper to taste
2 slices bread
cup baked beans, to serve (try salt reduced!)
Whisk egg and milk together until well combined.
Place mixture in shallow dish.
Dip the bread into the egg mix on both sides.
In a non stick pan, heat the olive oil then cook the bread on both sides until golden brown.
Heat the baked beans and serve on top of the French toast.
Mango Fruit Basket with Raspberry Coulis
Mangoes are delicious and they are rich in vitamins, minerals and anti-oxidants.Mangoes are also high in fibre so they
keep you feeling full longer, and are low in calories and sodium. Because half a mango counts as one portion of fruit and
this recipe also has kiwi fruit, oranges and berries in it, this breakfast is sure to help you get the recommended serves
of fruit everyday.
This Recipe Serves 2.
1 kiwi fruit, peeled and diced.
1 orange, peeled and diced.
1 mango halved and peeled (seed
1/4 cup raspberries or black berries (fresh or frozen).
Mix kiwi fruit and orange together. Place mango on plate.
Top with kiwi fruit and orange mixture.
Place berries in small blender and mix until sauce is formed.
Pour over mango and topping.
Muesli Pancakes with Cinnamon Apples
Pancakes can be a wonderful breakfast dish because they are quick and simple to prepare and they keep us feeling full
This pancake recipe includes the wholesome goodness of muesli and are lovely served with cinnamon apples or
other stewed fruit such as plums.
They can also double as a great snack or healthy dessert.
Recipe Serves 4.
3/4 Cup Wholemeal Self Raising flour
1/2 cup muesli
3/4 cup reduced fat milk
3 granny smith apples,
peeled and sliced
1 tablespoon sugar
1/4 teaspoon cinnamon
Combine flour and museli in bowl and stir to combine. Mix together egg and milk in a jug and stir well to combine.
to flour and mix well until mixture is well combined. Set aside.
Place apples in microwave proof bowl. Sprinkle sugar
over, and pour 1 cup water over the top. Cook apples on medium – high heat for approximately 7-8 minutes or until apples
have softened. Sprinkle over cinnamon and set aside.
Heat frying pan over medium – high heat. Spray pan with cooking spray and cook pancakes one at a time, until golden
brown each side.
Serve immediately with apples.
Make Your Own Cooking Spray
Using cooking spray is a great way to cut the fat in cooking, but have you
thought of making your own? Here's how. Buy a new plant mister. Wash it thoroughly before using. Add two tablespoons of canola
oil followed by 1 cup less two tablespoons of water. Create an olive oil spray, too. Use these sprays the same way you would
use commercial cooking sprays. Just make sure you shake it before each use.
This should include food items from all five food groups - milk, cheese and yogurt; poultry, meat,
eggs, fish, and beans; fruits and vegetables; bread, rice, cereal, and pasta; and fats and oils. Some of the immediate changes
which could be brought about include switching the cooking oil used to either of the following: olive oil, non-stick cooking
spray, canola oil, etc. It is also a good idea to stir-fry your vegetables in broth as it will not only give vegetables a
new flavor, but it is also much healthier and contains lower fat levels than oil. While cooking poultry or meat, it is preferable
to opt for the leaner meats and remove as much of the fat as possible. Removing the skin from poultry is also suggestible.
Stock up on lots of fresh vegetables and fruits such as peaches, pineapples, pears, apples, oranges, etc., which are fat burning
foods. Try to include whole wheat spaghetti, lasagna, and various other noodles in your diet. In case of soups, opt for low
fat and low sodium soups.
If you have a recipe you want to make healthier? Try any of these simple substitutions.
Instead of 1 cup heavy cream (except whipped), try 1 cup evaporated skim milk.
Instead of 1/2 cup butter/margarine
(in baked goods), try 1/4 cup applesauce or prune purée.
Instead of 1 cup sour cream, try 1 cup nonfat or low-fat plain
Instead of 1 egg, try 2 egg whites or 1/4 cup liquid egg substitute.
Instead of ground beef, try lean ground
Instead of oil or butter for sautéing, try chicken or vegetable broth or nonstick vegetable cooking spray.
Remember that although reduced-fat and low-fat versions of products like sour cream and cream cheese can yield delicious
results, fat-free versions don't always behave like their full-fat counterparts. Use caution when substituting fat-free products,
especially in dishes that are heated.