Shake Diets

• Look for canned tuna, salmon, or fish packed in brine or spring water instead of oil
• Buy fruit and vegetables that are in season they are generally fresher and cheaper
• Aim for 4  7 serves of vegetables a day 1 cup raw or ½ cup cooked look for low GI foods when shopping
• Never shop when your hungry
• Dont eat the kids leftovers
• Choose low
• Fat dairy options
• Keep a food diary
• Try to have one or two alcohol free days per week
• Look for a variety of colours in your vegetables and fruit
• Full fat, blue, and creamy cheeses can be high in fat and energy and should be restricted
• Avoid eating in front of the television or computer
• Substitute yoghurt for cream in cooking
• Use spray oils instead of solid fats
• Snack on vege sticks during the day
• Use smaller plates
• Drink water to quench your thirst as opposed to juice or soft drink
• Eat smaller meals regularly through the day
• Use the steps instead of the lift
• Find a partner to exercise with
• Out of sight out of mind, dont but hard to resist foods
• If you do want to treat yourself by a Freddo frog instead of a whole block of chocolate
• Choose food with no added salt or salt reduced
• Put a skinny photo on the fridge
• Eat fish twice a week
• Choose lean cuts of meat
• Eat the skin of your fruit and vegetables
• Sprinkle bran on your cereal.

The first thing you need to do before starting any diet is to keep a food diary. You need to identify why it is you are overweight.

A food diary is a record of everything you have eaten for 7  10 days. You also need to include portion sizes, factors that made you eat at that time, why did you choose that food, did you feel satisfied when you finished that food, we there other people influencing what you were eating, did you eat because you were sad or happy, did eating make you feel better emotionally or not, did certain situations give you to much temptation to eat. It is a lot of work but what this diary will tell you is why you became overweight in the first place so you can make the necessary changes to reverse the process.