Belfast Telegraph

Monday 29 December 2014

Get motivated

This week the Belfast Telegraph in conjunction with unislim launched the millennium diet - the weight loss plan to help you shape up for this year's extra special party season.

The simple plan counts food "units" for you. Today we provide a list of extra units which you can use to supplement or change the diet plan we published on Monday. And AGNES McCOURT founder of Unislim provides some words of encouragement and some tips on how you can ensure success........ HOW many times have you promised yourself that you will lose weight, take more exercise, stop smoking or make some other healthy change to your lifestyle? This time, for this New Year, why don't you do it? This time don't dream yourself slim or fit, this time make it happen! The first step towards making it happen is to motivate yourself. Motivate yourself by being very clear about what it is you want and why you want to do it. If you want to lose weight decide very clearly why! Do you want to look better, feel better, move about more easily, shop for the fashionable clothes or improve your health? Write down at least three specific reasons why you want to lose weight. There are many reasons for losing weight and Uni

The simple plan counts food "units" for you. Today we provide a list of extra units which you can use to supplement or change the diet plan we published on Monday. And AGNES McCOURT founder of Unislim provides some words of encouragement and some tips on how you can ensure success........ HOW many times have you promised yourself that you will lose weight, take more exercise, stop smoking or make some other healthy change to your lifestyle? This time, for this New Year, why don't you do it? This time don't dream yourself slim or fit, this time make it happen! The first step towards making it happen is to motivate yourself. Motivate yourself by being very clear about what it is you want and why you want to do it. If you want to lose weight decide very clearly why! Do you want to look better, feel better, move about more easily, shop for the fashionable clothes or improve your health? Write down at least three specific reasons why you want to lose weight. There are many reasons for losing weight and Unislim could give you a hundred of them, but they would not be your own. So, the first step is to write down exactly why you want to lose weight. Secondly, picture yourself thin. See yourself in the jeans, the swimsuit or on some special occasion. See yourself as you are going to be. If you can see it then you can achieve it. Then you must believe that you can do it. Many people try to lose weight, they go on a diet but believe that they will never keep to it and will never succeed - and they never do. You must believe that you will succeed. Once you decide that you want to lose weight, you know why you want to and you believe it possible, the second step must be to make some changes in your lifestyle habits. There is an old saying "nothing will change unless you do". You will always be the weight you are now unless you make some changes in what you eat, the amount you eat and with the amount of exercise you do. The main reason why people weigh more than they should is because they eat more than they need. While it is not necessary to go on a "diet" there are some easy changes which can be made. Cut down on the high fatty foods read the labels and find out just what you are buying. Check the calories and the fat content. Eat more fruit and vegetables Eat more filling foods - cereals breads, rice and pasta etc. Eat more pulses which are filling and lower in fat Try to avoid the high fat sauces, creams, puddings etc. Remove the fat from meat and the skin from poulty Drink more water Eat three regular meals each day Never allow yourself to become too hungry Allow yourself a "treat" occasionally! There are also some easy changes, which you can make it in your food behaviour habits. When eating concentrate on the food and try not to have distractions eg televison, reading, working Always sit down to eat rather than eating on the move Decide to eat in one room only and one place in that room Try using a smaller plate Leave the table immediately after eating Don't be afraid to leave a little on your plate Eat slowly and savour the taste and enjoyment of your food Plan your meals in advance and know what you are going to eat at meals times The third step is to move! Exercise a little more than you do now and make it a regular healthy habit. Exercise has many benefits. It helps you lose weight It helps you feel great It helps strengthen bones and joints It improves the shape and strength of muscles It helps keep you mobile It helps you stay young It helps keep your heart strong - preventing the risk of heart disease Can help relieve stress and depression Helps relaxation The secret with exercise is just to start. Start without any fuss, complaints or excuses. However, start slowly and build up gradually. Very often the best way of starting is to walk. It is a great way of getting some activity into your life. Start walking to the shops, the post office or walking the children to school, get off the bus a stop earlier or later, use the stairs in stores and offices. There are many natural occasions in each day where you could walk and become a little more active. Don't just think about it, do it! Make it happen by making a start. Write down the reasons why you want to lose weight, make some small and easy changes in your eating habits, include some exercise in your daily life and you will see the results. Finally make a commitment. This will help you to stay on course and succeed. Unless you are committed to doing something you will always find a way out, find an excuse and will avoid doing what is essential to your weight loss goal.



Extras and options listMillennium DietUSE this list to add on extra units each day (if needed) or to change any food item when following the Millennium diet.

1/2 UNIT OPTIONS.1 slice Slimcea bread, 1oz/28g fat free sugar free range bread, 1 Shredded Wheat biscuit,1 Weetabix biscuit, small glass orange juice, small glass grapefruit juice, small glass cranberry juice, 1 apple,2 clementines, 1/2 grapefruit, 10 grapes, 1 kiwi, 5 lychees,1 slice of melon, 1 peach, 2 satsumas, 10 strawberries, glass skimmed milk.1 UNIT OPTIONS.1 Slice brown bread, 1 slice malt bread, 1 bowl of All Bran (1oz/28g),1 bowl Branflakes (1oz/28g),1 small banana, 1 pear, small bowl porridge made with water, glass of low-fat/semi-skimmed milk, 1 diet fruit Fromage Frais, 1 diet fruit yogurt, 1 oat cake, 1 grilled fish finger, 1 small can Tuna in Brine, 1oz/28g slice roast beef.

1 1/2 UNIT OPTIONS2" French stick, 1 small crusty roll, 1 boiled or poached egg, 1 bowl cornflakes (1oz/28g), 1 bowl porridge with water and 1/2tsp jam, glass whole milk, 1 plain Fromage Frais, 1 low-fat natural yogurt, 1oz/28g baked potato, 2tbsp butter beans, 1 bowl beef and vegetable soup,1 slice toast with low-fat spread,3tbsp boiled rice,1tbsp salad cream,2oz/56g smoked salmon.

2 UNIT OPTIONS1 bowl Muesli (1oz/28g), 1 lean rasher bacon, grilled, 1 pork sausage, grilled, 1 wholemeal scone,1 slice toast with scraping low-fat spread and marmalade, 4 cream crackers, 4 Ryvita crackers,1oz/28g cheddar cheese, 1oz/28g processed cheese, 2 1/2oz/70g grilled chicken burger, 1tbsp light reduced calorie mayonnaise, 5oz/140g breaded haddock fillet.

2 1/2 UNIT OPTIONS1 large (2oz/56g) beef sausage, grilled, 1 small pork chop,grilled, 3 1/2oz/100g canned salmon,2 1/2oz/70g sardines in tomato sauce, 5oz/140g roast chicken breast,1 small bowl porridge with low-fat/semi-skimmed milk and 2tbsp raisins.

3 UNIT OPTIONS2 Weetabix with small banana and glass low-fat/semi-skimmed milk, Fruit Shake - glass low-fat/semi-skimmed milk with 1 banana and 1 pear, 1 egg, scrambled with milk, 2 boiled eggs, 1 bagel, 1 large granary bap, 1 bowl of leek and potato soup and 2 slices of bread.

3 1/2 UNIT OPTIONS1 crusty roll with 1tsp low calorie mayonnaise, 2oz/56g chopped cooked chicken breast and 1tsp of sweetcorn and salad, 4 Ryvita crackers with 1oz/28g low-fat cheese and sliced tomato, 6oz/168g baked potato filled with 1oz/28g cooked chicken breast and salad.

4 UNIT OPTIONS1 croissant,1 soda farl, small portion of smoked mackerel or kippers, 4oz/112g roast beef, 4" French stick with 1 slice ham,1tsp chutney and salad, 2 pork sausages, grilled, 6oz/168g baked potato filled with 3tbsp low-fat cottage cheese.

COMMENT RULES: Comments that are judged to be defamatory, abusive or in bad taste are not acceptable and contributors who consistently fall below certain criteria will be permanently blacklisted. The moderator will not enter into debate with individual contributors and the moderator’s decision is final. It is Belfast Telegraph policy to close comments on court cases, tribunals and active legal investigations. We may also close comments on articles which are being targeted for abuse. Problems with commenting? customercare@belfasttelegraph.co.uk

Latest News

Latest Sport

Latest Showbiz