NUTRISPEAK by Vesanto Melina

It’s not for everyone; that’s certain. But some of us reach a point when enough is enough. In fact, it’s more than enough. We’re fed up with lugging around pounds and pounds of excess body fat.
We yearn for that lean feeling around our midsection instead of a bulge of flab. We want to stride along with a sense of power, enjoying the body we inhabit. We wish to feel vibrant and ready for fun. We want our partner to eye us with a twinkle in their eye. Or, if we’re single, perhaps we’d like to feel attractive enough to draw into our life the sort of partner we desire.
We choose decades of pleasurable retirement, rather than poor health due to the related health conditions of obesity: heart disease, stroke, cancer, diabetes and even premature death. We look forward to knowing our grandchildren as they grow.
What does ruthless, relentless reduction in our weight involve? In reality, it really does signify a change; there’s no getting around this fundamental truth. Here are some foundations for an effective plan to truly reduce or eliminate the cushion of fat that covers up the fit, lean body buried inside:
• We decide that ridding ourselves of excess weight is a top priority in our life for a significant stretch of time. Changing habits takes time and energy so we figure out a way to put other matters aside. We allow this to be our number one activity and focus, for as long as it takes.
• Perhaps our activity level was reduced due to illness or unavoidable sedentary living. Maybe the weight was gained during a pregnancy and never lost. Perhaps we have added about a pound of body fat each year since high school. Our most realistic approach will allow us to lose a pound or two of weight per week.
• We develop an eating plan that is nutritionally adequate, supplying us with enough protein, vitamins, minerals and essential fats, while also allowing us to shed pounds.
• We fill up on plant foods and often eat them raw. We stack our plate with salad and go easy on the dressing. We dine on foods that are high in protein and low in fat, such as lentil, split pea or bean soups. Our TV snacks consist of cherry tomatoes, celery, carrot sticks, red pepper strips and similar crudités.
• We treat ourselves to foods that are both absolutely delicious and entirely nutritious, and that fit within our long term goals. We splurge on organic veggies, papaya and other favourite fruits. Our perception of food and the waywe enjoy it begins to change.
• We allow ourselves to live with a slightly hungry feeling – not starving, not desperate or ravenous and not hypoglycemic to the point of desperation and panic – a feeling of being slightly underfed, rather than being filled to bursting at meal times.
• We make water our beverage of choice, all the time. Our water bottle is our constant companion – in the car, at the gym, beside the computer and in front of the TV. Sometimes, for a treat, we have it in the form of a warming herbal tea, a black, unsweetened coffee or soda water with ice cubes. Nonetheless, it’s still water and entirely calorie-free.
• We enroll our family and friends in our weight loss support system and we ask people who we know are planning to buy us gifts not to give chocolates anymore. Instead, our wish list contains a CD, tickets to a movie or an odometer for our bicycle.
• We tell people that our social life involves activity. Instead of meeting over calorie-laden coffees and fancy cakes, we visit while walking along the sea wall, hiking, cycling or going dancing.

Vesanto Melina is a registered dietitian and co-author of nutrition classics. For more information about protein and nutrients, see Becoming Vegetarian, Raising Vegetarian Children, Becoming Vegan and the Food Allergy Survival Guide. She is based in Langley, BC, and regularly consults for people who wish to improve their health or who are in dietary transition.
www.nutrispeak.com
vesanto@nutrispeak.com
604-882-6782