And behold, spring is almost upon us (well it was just a tease in Switzerland!),and we can’t help but notice the amount of detox and cleansing ads that are popping up on our social media feeds!
With the change of seasons, the weight loss industry booms again with fad after fad, especially with the promotion of magical detoxes and concoctions that will do nothing but empty your pockets and sometimes, your bowels and bladder. Now, if you’re looking at embarking on a “cleanse”, here are our tips on how to get started:
1) Start by “cleansing” and “detoxing” your mind of all fads promoting detoxes and cleanses. Yes, it can be hard as you’ve probably come across many promising fast results to getting your spring or summer body back. If you’re looking at short-term weight loss that mainly involves the following, then perhaps give it a go? (NOT):
- Losing water weight
- Food restrictions that will cause moodiness, fatigue, constipation, irritability and a possible turbulent relationship with food
- Unnecessary financial expenses
2) Give your kitchen and pantry a spring-clean-up. Start by re-organising your pantry and fridge, throwing away products way past their expiration date and then stocking up on produce from these food categories: Healthy grains, fresh produce (seasonal fruits and vegetables), high quality protein sources, dairy or alternatives, nuts and seeds, frozen vegetables and fruits, canned legumes such as chickpeas or beans.
3) Set small, achievable and realistic goals to embark on. Let’s start small. If you’ve looked into detoxes or cleanses, it is probably because you want to feel rejuvenated and get your body and mind in top shape for summer or to simply get out of winter-mode. Why not shift your thoughts on how to start healthy habits to maintain all year-round regardless of season? That body that is unique to YOU requires hard work, motivation and fad-free thinking. Here are some goals to get you started:
- Boost activity to 3 times per week for no less than 45 minutes. (Can include 2 cardio-based exercises and 1 strengthening and conditioning session)
- Aim for 2 meat-free days throughout the week
- Include a minimum of 3 vegetables at both lunch and dinner
- Keep alcohol to a maximum of 3 drinks per week
4) Avoid labelling food as “cheat-meals”, “bad”, “naughty” or “evil”. Placing such labels on specific foods can create feelings of guilt once consumed and food should NEVER make you feel guilty. There are always ways to include your favourite foods even if they are not the best in terms of nutritional quality and still have a well-balanced diet throughout the day.
5) Keep the healthy plate division in mind at lunch and dinner. You’ve probably heard us preach about this before, but one of the easiest ways to make sure you are including a variety of nutrients in the right ratios is to think of the healthy plate division. Here’s how: 1/2 your plate should include a variety of vegetables, 1/4 protein and the other 1/4, a healthy choice of carbohydrates. Finally, add some healthy fats to bring your meal together!
Here's to embracing this new season by bidding farewell to short-term promises and focusing on building long-lasting habits guaranteed to benefit both your body and mind.
Are you ready to emerge out of winter mode? Book an appointment with a Nutrition A-Z expert to get the support you and your body deserve, fad-free!
