Change your headspace. Think eating plan, not diet.

Focus on nourishment, not restriction when you want to lose weight.

If you want to lose kilograms, and keep them off, you need to see weight management as a positive journey.  “Many people think losing weight means following a specific diet for a month or more and then going back to your old habits. But it is about changing your mindset and relationship to food; and your whole lifestyle in terms of activity,” says Mediclinic Tzaneen dietitian Ntwanano Muhlari Mokono. “It is a long-term approach.

Long-term healthy eating habits          

“Don’t focus so much on that number on the scale or the deadline for losing a specific amount of weight, she says. Rather focus on the changes you can make in your daily routine. Start small with something you know you will be able to sustain.”  She adds that a total overhaul on your eating plan with a huge target can be very difficult to maintain.

“Keeping a food diary is a great way to stay mindful and conscious about what you are eating. The act of writing something down may make you think twice about that choice.”

Eating for energy and wellbeing

Muhlari Mokono’s approach to helping patients lose weight is to embrace a healthy and balanced diet with a positive mindset. Restrictive diets can be short-lived, she says. “You can still have a little treat of a slice of cake here or there but in moderation,” she says.  Don’t label different foods as ‘good’ or ‘bad’. This gets tricky when you eating out or at an event and tempted by all the food you’ve been craving for so long. Balance is key. Going to the extreme is never going to be sustainable or healthy. You need a balanced, nourishing diet with protein, carbohydrates, fats and fibre. Restrictive diets are not healthy and you will end up losing muscle and not fat.”

 “When reducing your intake of added sugars and fat, do it gradually.” If you do it too suddenly, you might cave in too soon.  Reducing your portions of a certain foodstuff will also reduce your cravings for that food, Muhlari Mokono recommends.

Being active is also an important part of weight management. Again, consider gradual improvements rather than massive changes overnight. “You don’t have to rush off and get a gym membership straight away,” she says. “Start being more active around the house, with housework and gardening, playing with the kids and walking the dog. If you have a choice between taking the stairs or a lift, take the stairs. Park your car a little further out in the parking lot and walk that extra distance.”

Building a positive relationship with food

Making lifestyle modifications is not easy and people often expect to see results soon after visiting a dietitian. But small changes made gradually can have a lasting impact.

“Changing your diet is not going to be a quick fix, it’s a long-term lifestyle change” says Muhlari Mokono.  Simple changes you can make include choosing healthier alternatives every day.  Move away from refined, low-fibre carbohydrates like white bread and opt instead for high-fibre, wholewheat bread. If you don’t have time for a sit-down breakfast in the morning, start with a fruit salad. Add more portions of vegetables to your meals and choose lean (chicken breast) rather than fatty proteins. Choose fruit rather than sugary snacks that spike your blood glucose levels and leave you feeling depleted when they drop. Drinking the right fluids is also important. Water is your best option, while hot and cold sugary drinks are best avoided.

Eating for energy and well-being

Once you’ve embarked on a healthy eating plan, you will gradually start seeing positive changes. You’ll start to feel more energetic and your digestive health and toilet habits will improve.

Realistic and safe weight loss is about half a kilogramme in two weeks, Muhlari Mokono says. This can vary depending on your activity and whether you suffer from a chronic disease that impact syour mobility.

“In our consultations, we test patients’ blood pressure and the blood glucose levels. Sometimes you may not see the weight changes on the scale, but when you see those values improving that is also a positive,” she says.