Are you Ready?
Be specific regarding your goals
We all know the benefits of exercise. Although women don’t like it, they know that they have to make a goal-directed decision to exercise. When one come to that realisation, immediately write down the reasons you want to exercise.
Be specific. Don’t merely write that you want to be fit and healthy. Rather write down, “I want to wear my bikini this summer,” or: “In two months time I would like to walk 10 kilometers , with ease, with my husband.”
Stick the list on the fridge door or wherever you can see it. This will be a constant reminder of the benefits you will reap in time.
Stay strong perseverance pays
Research has shown that many people throw in the towel after the first month resulting in a vicious cycle. You believe you will never succeed. When you then repeat it the next time, you are more likely to fail.
The secret is to be patient and persevere. It takes time to get into the habit of exercising and to get into a routine. Stay strong even if you want to quit because the eventual reward will be big.
Try not to skip a day but should it happen, you need to resume the programme the very next day. Don’t stray from the programme for two days running.
If you exercise and eat right you will feel fabulous and the kilograms will drop off. Remember, beauty is not refined by the size of your jeans.
Take your Selfie:
A good idea before starting the programme is to take your measurements and a selfie so that you have “before” and “after” photos for yourself. Tip: When taking your photo, wear gym pants and a sports top (midriff revealed) or bra. Stand comfortably with your weight evenly distributed without drawing in your stomach. Where the same clothes when you take a photo in 3 weeks’ time. Stand a chance to win one of my online programs: I would LOVE you to share your before and after photos on my Linda Kriel Fitness Facebook page or Intstagram @lindakrielfitness, to encourage others!
You get two 21 Day diet plans to choose from: The Low GI carbohydrate plan or the Banting plan. Study these carefully and decide which one you want to follow. The two eating plans are entirely different and cannot be combined at all. You need to either eat HIGH FAT and cut out all carbohydrates and sugar with the Banting plan, or you need to eat LOW FAT or fat free if you follow the Low GI Carbohydrate plan.
Note: If you have any allergies or problems with certain foods in either eating plan, or if you want to tailor it to your health requirements, you should discuss this with your doctor or a dietician. If you are unsure which plan is right for you, follow the one plan for 2 to 3 weeks and then the other plan, before making a final decision.
If hubby and kids are following the eating plan with you:
Remember, these eating plans are for WOMEN who want to lose weight. If your hubby is following the plan with you, his portions should be 1,5 times larger or even double. If your children are following the plan, ensure that they eat enough for their needs!!! If you have any allergies or problems with certain foods in either eating plan, or if you want to tailor it to your health requirements, you should discuss this with your doctor or a dietician.
The idea is that you make the diet plan part of your lifestyle. That’s why you can exchange certain foods in a foodgroup for something else in the same food group if you prefer it. E.g. if you don’t like fish, exchange it for another protein like chicken.
Banting is for people who struggle to lose weight if they eat carbohydrates (bread, potatoes, rice, sugar, and other starches). Carbohydrates and sugar cause your insulin levels to rise resulting in chronic hunger and cravings. This is the ideal plan for people who are insulin resistant as well as people suffering from obesity. It is a Low Carbohydrate, High Fat eating plan where starches and sugars are removed entirely, whilst more good fats are allowed in the eating plan. In other words – if you feel bloated after eating bread or starch, or if you gain weight after eating starch or sugar, then this eating plan is for you. The carbohydrates that you consume are in the vegetables. You get your energy from “fats”, olive oil, butter, full cream products, cheese, etc. The latest research shows that it is not fat in the diet that causes heart disease, but could be refined carbohydrates and sugar. This eating plan is compiled by Anel Kirsten, a dietitian from the Cape.
With the Banting lifestyle one only eats when you are hungry. Thus this eating plan is only a guideline. You can skip meals if you are not hungry. If you get hungry between meals then you did not consume enough fat with your previous meal.
People whose insulin secretion often skyrockets will struggle to lose weight. Carbohydrates cause fluctuations in your insulin levels. Therefor people lose more weight faster on the Banting Eating plan, since there are no carbohydrates (starch and sugar) except those in the vegetables. If you DON’T want to limit carbohydrates in your diet to just vegetables, but still want to eat bread, pasta, and potatoes, then follow the Low GI plan. No refined flour, no white bread, cake, etc., only starch with a low GI. that is, starch that releases energy slowly. Because you get carbohydrates in the eating plan, it has to be a low fat eating plan. Do not combine carbohydrates and high fat! Any eating plan works, the question is can you stick to it? Choose a eating plan that you can stick to for the rest of your life. Give your eating plan at least a week, you can always change it later if you do not like it.
Fruit for Low GI followers:
How big is a portion of fruit? One serving of fruit should fit into the palm of your hand, while you can nearly close your fingers. SMALL FRUIT: One serving is two or more small fruit, for example two small plums, two small apricots, 4 small strawberries or 8-10 small grapes. MEDIUM FRUIT: One serving is one fruit, such as an apple, medium banana, pear, orange or nectarine. LARGE FRUIT: One serving is half a grapefruit, one cut of papaya, one slice of melon (5 cm cut), one large slice of pineapple or 2 small slices (cut in pieces, it should fit on your palm), or two slices of mango (5cm slices ).
Sugar & Honey:
Sugar is a taboo in the Banting plan but I suggest those that follow the Low GI eating plan should also cut out sugar. Sugar is not Low GI and causes fluctuations in blood sugar levels, resulting in you constantly feeling hungry. Rather use Xylitol or Stevia. Other artificial sweeteners also affect your blood sugar levels. Honey has many positive benefits but eat it in moderation if you are trying to lose weight, especially if you are insulin resistant. One teaspoon honey contains 92 Kilojoules; 1 teaspoon sugar contains 67 Kilojoules; 1 teaspoon Xylitol contains 40 Kilojoules.
Warm up and Stretch:
Before you exercise you should do a decent warm up of 3 – 5 minutes. If you do not warm up properly you could sustain injuries. E.g. of a warm up: Jog (or walk) on the spot, circling your arms and do different arm movements, like reaching up en touching your shoulders; pushing your hands forward and pulling them back in to your chest etc. Do light stretches for your legs and move your legs by bending and stretching and kicking. STRETCHING afterwards: It is good to stretch after an exercise session and when your muscles are stiff. Stretch as far as you can and hold the stretches for about 20 seconds.
Motivation and planning plays a big role in achieving successful weight loss and adopting new healthy habits. Before you go to sleep at night, plan the next day: lay out your gym clothes, plan the time you will exercise and ensure that you know what you are going to eat.
You are on the journey to a new Fit and Fabulous YOU!