To begin with, there is no magic formula or magic bullet that will help melt down those few kilograms or reduce those few centimetres around your hips and thighs. If there was... we would all look like super models and wouldn’t be reading articles like these...

On the other hand, it does not mean that weight loss or keeping those few kilograms off is impossible. In order to banish cravings and stay on a healthier weight, our bodies need nutrients to function normally. It is definitely recommended to make every effort to follow a healthy, balanced diet, and to eat a variety of foods to ensure our body receives the nutrients it needs.

There are numerous crash diets out there, which sound so fantastic and promise the best results that you can ever hope or dream for. They promise rapid weight loss (which generally is water, and not fat) in a very short period of time, which sends ones body into a state of complete shock! Well yes, these diets MAY work... but long term, they yield unsuccessful and unsatisfying results, as all the lost ‘weight’ (and more!) comes piling back on! The term of crash diets specifically implies a lack of concern for proper nutrition. This form of dieting is neither healthy nor largely successful in achieving long term weight loss. These diets decreases the body's metabolic rate which results in ones body seeking to conserve every calorie, resulting in weight loss becoming increasingly difficult.

It is recommended to lose approximately 500g – 1kg in one week. A balanced, energy restricted diet is the method to promote weight loss. Along with energy restriction, you should also follow a healthy balanced diet and combine it with physical activity.

The basis of your diet should consist of fresh fruit and vegetables, beans, whole grains and fish. If these foods feature in every meal, you will definitely benefit to achieve and maintain a healthy body weight and ensuring optimal health. You will also receive adequate amount of fibre, which will help you to reduce cravings, it will help you to keep your body clean by eliminating toxins and to detoxify your system. Along with these dietary strategies, you can also benefit by taking a good quality multivitamin supplement to ensure your bodies nutritional requirements are met on a daily basis.

Another important thing to remember is to eat small regular meals. Don't starve yourself to try and lose weight. This is a very unhealthy way to harm your body!

Some easy tips:
	Try to plan your meals at least a day or even a week in advance.
	Ensure breakfast, lunch and supper (smaller portions) are your main meals and DON’T skip a meal.
	Breakfast is the most important meal of the day. Have a hearty low fat, low-GI and high fibre breakfast to ensure consistent blood-glucose levels throughout the morning.
	It is also important that lunch should not be skipped - This is to ensure that ones blood sugar levels do not drop after lunch and result in the need for a post-lunch sleep! Also, skipping lunch usually results in over-eating.
	Have a smaller balanced meal at supper.
	Try to avoid take-aways, as these foods are always high in fat and salt.
	It is always best to prepare your own meals! You know what you have put in your food and you also have better control over your cooking method!

Eating balanced meal means that you should make starchy foods (eg. cereals, bread, potatoes, rice, pasta, couscous, pap etc) the basis of most meals. And no, don’t be scared of eating starch for the fear of gaining weight. It all depends on how you cook / prepare starchy foods, as a small baked potato is not fattening, but change that to a roast potato or a small packet of fries...
Starchy foods are also called our energy foods. They give us energy and help us to control our blood sugar level. Try to include low GI, high fibre starch. Low GI starchy foods will help you to speed up your metabolism, sustain blood sugar levels, improve and sustain energy levels, speed up metabolism, prevent hunger and subsequent snacking on “junk” foods.

Remember, to ensure that your energy and nutrient requirements are met daily, and it’s important to manage your environment and food choices within the modern day context.

Written by :Charné Herbst - Dieticians at work