How a Treat Affects Weight Loss

Ask yourself:

  1. What is your favourite treat and how often do you indulge in a treat?
  2. Do you ever supply others (kids, workmates, parents etc) with a treat?
  3. Is there someone who often tempts you with a treat?

Treats in the past were a food-based way to celebrate special occasions and were usually eaten in small amounts, like a small cup cake or a cookie or a packet of chips. Just one, and only for very special occasions.

These days we seem to confuse treats with snacks and it’s not unusual for many people to reward themselves (or even worse their children) with a daily treat (or two).

A snack is a small, healthy portion of nutritious food or drink that has the ideal ingredients (protein) to keep you satiated between meals. Ideally, a snack should contain protein, be lower in calories, sugar, fat and carbs and should not spike your blood sugar. Smart snacks can also help curb appetite to prevent overeating at the next meal. They can help provide extra nutrition if unable to eat full meals (i.e. due to an illness).

A treat on the other hand might include cookies, chips, soda, lollies, cakes – all high in sugar, calories and carbs with little or no nutritional value. Sugary snacks will cause blood sugar to spike followed shortly after by crashing and causing low blood sugar which then leads to increased hunger and fatigue. 

Excess calories from treats lead to weight gain, especially if they have a combination of processed carbs, sugar and fried in oil (eg: a doughnut). Regular treats consumption result in low nutrients but high calorie daily diet… A roller coaster of the worse kind.

A little sweet “treat” may be very tempting. However, if you are trying to lose weight, the guilt which often follows could be counterproductive. How do you normally feel after you have had a treat or two? 

On top of this, give some thought to how you might “undo” the damage. Even a small “treat” can affect your hormones and have a negative impact on your weight loss success. Increasing exercise for the next few days may make you feel better, and less bloated. 

Check out how much extra exercise you need to do to counter a treat:

It is worthwhile asking yourself why you feel the need to have a treat. Let’s explore some reasons why people find themselves having treats.

  1. Often used as a reward, perhaps you’ve had a busy day or week. Why not find a non-food option that gives you satisfaction for a job well done?
  2. If it has become a habit then find a new healthy habit, perhaps a walk around the block?
  3. Hunger or thirst can induce the need for a treat. Ensure a water bottle and pre-prepared protein snacks with you at all times.
  4. Hunger for something sweet or salty? This may be because you did not have a complete meal with adequate protein earlier, or perhaps you need to slightly increase your protein intake at each meal.
  5. Skipping meals because you’re busy and then finding you’re hungry before your next meal will often find you picking whatever is in the cupboard or fridge. Ensure your fridge and pantry are stocked with cold meats, cheese, Greek yoghurt, hard boiled eggs, nuts, seeds, and low carb fruits and vegetables to grab quickly.
  6. By not allowing snack foods into your home or office will mean they are not in easy reach and readily available.
  7. Distraction or boredom can result in mindless eating. If you find yourself going there, practice some breathing or meditation or remove yourself from your current environment.
  8. Emotional eating can be triggered by stress or feelings of sadness or loneliness. Call a friend or family member, take a walk outdoors, indulge in an activity like gardening or dancing to relieve built up tension.
  9. Are there certain times of the day that you find yourself snacking? If so, take a mental note and schedule an appointment or activity to keep yourself busy and engaged until the trigger goes away. Review the protein content of the previous main meal.
  10. Do you find some environments that look and smell good set you off to want a treat? Cakes, pastry and chocolate shops are some that come to mind. Never go there when you’re hungry, tired or stressed.
  11. Having a treat at a social function would be tempting for most people. You may also find that a particular friend or group of friends prompt you to eat too many treats. You may also find that you need someone else to blame if you overindulge. If this is you, then you probably need to find other ways besides eating to enjoy each other’s company. The likelihood of having a treat is higher if it is provided free.
  12. Procrastination or avoiding doing something or meeting a deadline can become a pathway to having a treat. Try a stretch, walk up and down stairs, meditate, walk around the block for 5-10 mins and then come back and get on with your work.

Too many treats can reduce natural hunger at mealtimes and cause skipping an entire nutritious meal, as well as increasing total calories for the day. 

At Dietflex we have a 1-2-3 rule when it comes to treats. 

  1. Having one treat a week may slow your weight loss, but you might still lose weight.
  2. Having two treats a week will probably stop your weight loss, and you may put on weight.
  3. Having three or more treats a week will increase your weight.

Besides weight loss and weight management, if you want or need to keep your blood sugar levels low, have better focus, mood and energy, feel satiated, and eat foods that fuel your body, then perhaps restricting, minimizing or eliminating treat foods and drinks may be what you need to do.

For more information or help with losing weight fill out the form below and one of our Dietflex Health Coaches will be in touch.

Start Healthier Family Easter Traditions!

Children anticipate the arrival of the Easter Bunny with as much glee as they do Santa at Christmas. While Santa usually brings an abundance of toys, the Easter Bunny brings chocolate. Mountains of it.

If the sugar from all that chocolate was removed and placed in a bowl, no parent would allow their kids to eat it all.

A couple of Easter eggs as a treat won’t cause too much of a problem, but many people buy and give and eat as though more is better. In the case of all the sugar in Easter eggs, more is definitely not better.

Traditions are an important aspect of family life. We all remember important (or fun) times from our childhood that were repeated year after year. This Easter, take some small steps toward implementing something new that could become your family’s tradition.

How do you honour and reinforce family traditions, keep the kids happy, and look after their health? Here are some ideas:

  1. Give the kids one or two eggs (not those the size of a football) and a well-chosen gift.
  2. Do a treasure hunt with little sparkly stickers and a few tiny chocolate eggs rather than the huge chocolate rampage.
  3. Prepare an Easter-themed breakfast – poached eggs with ‘rabbit food’ such as spinach, carrot, capsicum and tomatoes.
  4. Make hand-painted eggs: have a look at Pinterest for some gorgeous ideas.
  5. Make your own hot cross buns: we have a fabulous recipe on our Facebook page.
  6. The kids could help with making some Easter eggs. Mix together equal quantities of frozen fruit and coconut milk in a blender, then transfer into small round- or egg-shaped molds and freeze for two hours. Take the eggs from the freezer and use a spoon to dip each egg into a mix of 2 parts melted dark chocolate chips and 1 part cream and freeze in a storage container until you’re ready to serve them.
  7. Entertain family and friends during the Easter break with real food, not chocolate and hot cross buns – it’s the socialising that’s more important than the specific foods, right?

Start some new traditions this year that will have you and the kids involved in the planning and preparation. You’ll all be happier and healthier for the experience.

Dealing with Slip-Ups.

For anyone who has ever been trying to eat healthier, or follow a specific diet, the slip-ups are a part of the journey.
Very few people are perfect in any area of life, and weight loss can be especially difficult due to the emotions involved with eating. Simply accepting that slip-ups are normal and a temporary set-back, rather than viewing them as ‘the end’, can be beneficial in helping you to get back on track quickly!

Many people regard dieting as a test of willpower. This approach is unlikely to work, because every time you have a slip-up, it reinforces in your mind that you ‘have no willpower’. Rather than being reliant on willpower, why not look at skill power? Your weight loss journey is an opportunity to develop skills which will last a lifetime.

Think about learning any new skill: In the beginning you’re bound to make mistakes, but the lessons you learn from these mistakes get you closer to mastering the skill. Over time, you are able to think about it less as the skills are learnt, but still the occasional mistake is made. Ultimately the skill is learnt, and it becomes part of natural behavior, where you are able to complete the skill whilst focusing on other things.

Imagine if, in the process of learning to drive a car, you stalled the car and so gave up learning to drive. You would never have given yourself the opportunity to learn and would still be catching the bus wherever you needed to go. Most people are able to pick themselves up after a minor slip-up and simply try again. Learning how to adopt a new eating pattern and lose weight should be no different.

Remember that old habits and behaviors will take some time to change, and you may have done really well for weeks or even months, only to have something happen in your life and those old habits reappear. This is normal! Accept the slip-up, re-focus on your goals and get back onto your eating plan, and the slipup will become nothing more than a memory from which you were able to learn. Give yourself a pat on the back for recognizing it as such.

The key is to realise that the slip-up itself is unimportant. What is important is how you deal with
it; and whether you blow it out of proportion. When blown out of proportion, the slip-up becomes a major set-back which you take to reflect on you personally. The risk is negative self-talk, such as “I’m hopeless. I’ll never lose weight. I may as well not even try.” This self-doubt and lack of confidence is often enough to make you stop even trying to lose weight. A small slip-up can in this way lead to a major slide.

So, imagine telling a friend about your slip-up. What would they say? Almost certainly they would speak with positive language, and not tell you that you are hopeless; they would be able to see the slip-up in its true perspective. After a slip-up, try having the discussion in your mind that you might have with a friend. It could go something like this:
You: “I did the wrong thing. I’m hopeless.”
Friend: “It was just a small piece of cake. Forget it and get back on your plan.”
You: “But I’ve blown it. I can never stick to a plan. I always fail.”
Friend: “It was one mistake, and it’s done. Now you can focus on all the things you did well today rather than the one thing where you slipped-up. Learn from it. What will you do differently next time?”

When you recognize that you are starting to place too much importance on a slip-up, it’s time to distract yourself. Go for a walk, paint your fingernails, phone a friend – anything to help you to stop thinking about this one small event.

Finally, and perhaps most importantly, don’t take it all too seriously. Your weight loss journey is but a part of your life, not the only thing. A slip-up is a minor event in your life, your week, and even your day, so don’t over-emphasize its importance. Say to yourself: “Hey, I made a mistake. Big deal! I’m not perfect. Now I can get back on track and lose some more weight”.

22 Diet & Lifestyle Tips for a year like no other!

With each New Year so many of us are so over making a resolution or two – and never getting past first base. Why is this?
Is it because we’re just having a stab in the dark because it’s expected of us all? Did we start with good intentions and loads of motivation until !@#$% got in the way? We’re not committed. We are fearful of making change. We’re good at starting but have no follow through.

You need to have a conversation with yourself and work out what is important to you. How much time do you have available? What can you let go of or get out of your life to make way for something that is important and adds to your life?

Understand that a great year is nothing more than 365 great days all put together.

Check out these 22 tips to incorporate into your life to add value, hope, consistency, determination, and control:

1: To create more time and space in your life you need to reduce decision fatigue. Eliminate as many small (repeatable) decisions as possible from your typical day. You’ll be amazed at how much more time you find in each day. Your time is valuable. People who have to wear a uniform to work don’t have to decide each morning “What will I wear today?”

2: Master batching by pre-planning your meals, shopping and cooking times and days on a weekly basis. Not only will you save time and money, but also save on food wastage. Feel free to repeat last week’s plan this week. Use fresh food seasonally available as your main driver of menu changes.

3: Having a plan that is SMART – Specific, Measurable, Achievable, Relevant and Timely. Have it written down and read it every day. This could apply to losing weight, getting a new job, planning a holiday or change of address.

4: What gets measured gets done. Assessing monthly or quarterly where you are and where you want to be next month or next quarter and apply using tip 3. Have no more than 3 goals to work on at any one time so you can give them all your energy. Keep your written goals in plain sight.

5: Develop a morning routine. To get a head start on your day and reduce decision fatigue, map out the perfect morning for you that fits in with your family and work schedule. Then all you need to do is stick to it. Great morning routines are made easier if you have the same early bedtime routines, 7 days a week if you can.

6: Spend time each day in sunshine or in nature (or both). It’s probably better than taking a vitamin pill, but still take the vitamin pill if you wish.

7: If you use the words “should”, “ought to” and “must” the impression created is that you have few options and too-high expectations. Try changing your language to “can”, “choose to”, or “decide to” and your attitude will change. You’ll be more confident and positive.

8: Be kind to yourself. The person you spend the most time with is yourself. Learn to treat yourself like you would a good friend. Be honest, understanding, accountable, and patient.

9: Learn how to say No thanks. There are times when you need to use these two words so being comfortable with having the conversation is something that may have to be rehearsed in advance. Try “Thanks for the invite but I’ve got plans.” Even if the plan is to have a quiet night at home.

10: Take mini breaks throughout the year, it will keep you sharp. Book these in at the beginning of the year to ensure you make sure you take them and schedule other activities around your time off!

11: Buy a good bed, you spend lots of time in it. Treat yourself to a great pillow as well and good quality sheets to ensure you have a good night’s sleep. Try wearing eye covers. Try earplugs especially if your partner snores. These things really do make a difference.

12: Night routines are a must. Just like we start the day well we also need to end the day well. Signalling your body to wind down, adds to good sleep hygiene. Can you stop looking at any screen at least 30 minutes before going to bed? Have a book on your bedside table.

13: Hydration is a key to so many health outcomes. Our skin is the largest organ on our body so staying hydrated helps us look and feel our best. Keep bottles of water by your desk, in your car and by your bed.

14: Embrace a hobby or creative activity – draw, paint, sing, garden, learn a language, sew, knit – whatever brings joy to your life!

15: Smile. It’s contagious and makes you feel better. It also makes other people feel better and want to spend more time with you. When you feel great and relaxed the outcome is that better things will find you. Be a smile spreader by aiming to pay a sincere compliment to another human being every day.

16: Measure what you do with your time. Is it spent watching TV or scrolling endlessly through social media and causing you despair!!! Use this time to add to your life by learning about things you are interested in. A good book is a wonderful way to enjoy some down-time without being over stimulated.

17: Be aware of depleting your dopamine levels. Many of us find ourselves addicted to something which over time increases our access to this addiction, depleting our dopamine levels and brain health. Dopamine can be improved by social interaction with loved ones (hugging) and being in nature. Do you know what you are addicted to?

18: Sometimes we need to manage our relationships more carefully. Be selective with whom you spend your time with as this does matter. Friends and family who are supportive of you, and promote healthy habits are whom you should be spending time with.

19: Design what you would like a 10/10 day to look like and just keep repeating that. Spend as much time as possible with thoughts of success and being grateful for the amazing opportunities and life you have.

20: To manage stress have a strategy in place. Breath work, meditation, yoga, mindfulness apps, visualisation, and stretching are just a few things to try. Don’t let things bother you for long, just realise that the time wasn’t right for whatever it was and move on.

21: Give back to your local community, a friend or family member in need, a favourite charity or the local school or nursing home. The gift of giving will give you back more than you could ever imagine. Give without any expectation of reciprocation.

22: Make your health your focus, or one of your hobbies. If you don’t have your health, you will never have wealth. Your health includes nutrition, exercise and movement, sleep, hydration, brain health, mindset, supple body, skin and oral health (floss!), and social interactions.

Would you like to do a program that covers all these health facets and discover your individual carbohydrate tolerance, so that you can comfortably get to your ideal weight without hunger?
You will learn so much about your body, how you react to different foods and drinks, and what foods and how much you can comfortably eat for your best weight and health outcomes.
Follow our link to find out how you can get started on your weight and wellness journey with the Dietflex program.

Ready for Summer Success Tips

To get you inspired to be Summer Ready we would like to share these great tips from our clients on how to lose weight and keep it off.

  1. Setting alarms for snacks means I get the right amount of protein each day. Weekly meals are planned around my upcoming schedule for the week. All planned exercise is added to my phone calendar.” – Tania C
  2. Keep your sense of humour. I enjoy the excellent recipes and it has taught me to cook and eat healthier. Be confident and push yourself a bit and keep your sense of humour.” – Chrissy 
  3. Stick to the food plan and don’t think of it as a diet but a lifestyle change. It’s about being a healthier and happier version of yourself.” – Sally F
  4. Preparation is the key. Preparation for the program can be quick and as simple as you need it to be, but preparation is the key to being successful.” – Jodie
  5. Commit to the coaching checkins. The coaching and mentoring has enabled me to change eating habits, engage in regular and consistent exercise and take control of my life at a time I felt it was out of control.” – Peta
  6. “Use photos. Losing 15kg my dress size has gone from a size 16 to a size 12. I have lost a total of 22cm from my waist. My blood tests show that I am no longer diabetic, and I can look at myself in photos and feel proud of what I have become.” – Karen
  7. Don’t think you need to eat less. Get past thinking that you need to eat less if you want to lose weight. Usually the reverse is true, as long as you eat the right foods. Be realistic about how long it may take and make the most of the coaching sessions and being honest about any slip-ups, so your coach can help you develop strategies.” – Meryl
  8. Set realistic goals – these can be changed as you go along. You may find that you don’t need to lose as much weight as you thought to fit into that LBD! Remember that it took time to put on the weight, it will take time for it to come off too.” – Mary
  9. “Soups are your best friend. Lisa says, soups are my best friend to use as a base and add: Fried onion, mushrooms and ham, or chicken, olives and pasta sauce, or a can of chilli tuna and sour cream, or cheese and parsley, or lamb, mint and sour cream.”
  10. “Make a double batch. I’m organised when preparing some of the delicious recipes and make a double batch and freeze. They’re great to take to work for lunches.” – Elaine
  11. “Take small steps. Don’t think big picture. Keep positive and believe in yourself. Enjoy the journey. Mindset is the most important part of the program for me. The weekly check-ins give me accountability and a target to meet for the next week. It keeps my head in the game plus extra encouragement if I’m feeling slightly lost.” – Nat
  12. “Plan your week ahead and meet your coach each week. Keep filling out your Daily Planner, it may seem like a chore at first, but is helpful to keep you on track and motivated. Push yourself and notice the difference in your self – body, mind and relationships.” – Becky
  13. “Put yourself first. After putting myself last for a long time I now place more importance on mindful eating, increasing my physical activity and creating healthy options including getting a good night’s sleep! I have seen immediate and wonderful benefits with this and feel that I am working on these habits for the long-term not just a “quick fix” like I have done previously.” – Sarah
  14. “Be open-minded. It’s great to have a range of recipes that I once would not have tried, and my new habit of pre-planning most meals makes dinner time so easy. Ask questions and be open-minded to try new things. Have a good support network with family and friends, and don’t listen to negativity.” – Robyn
  15. “Mindful eating. Learn to be mindful while eating, sit and enjoy your meal.” – Jodie
  16. “Food is not the enemy. This program has taught me so much about my body and the food I choose to put into it, that I no longer view either as my enemy.” – Loretta
  17. “Make a decision. I made the decision to not let anything get in the way of my goals no matter how bad things are: never give up.” – Natasha

If you want to be Summer Ready sign up for your free consultation now: https://dietflexweightloss.com/the-at-home-program/

Celebrating Antoinette’s Dietflex Journey!

Honestly we can’t keep up with this woman, introducing our wonderful Dietflex client Antoinette Mair!

Ant signed up with Dietflex in February to complete our 12 week kickstart challenge. Her goals were to lose some weight, gain fitness and greater health in time for her wedding in April. Her 12 week transformation was incredible, she lost 23.8 kgs and 95 cms lost in just 12 weeks! …..If the wedding date had been one day later that beautiful dress (pictured below) may not have fit (perfect timing!!).

But she didn’t stop there, she has recently hit another milestone: weighing in at under 85kg. She’s had a total loss of 48.8kg and 146cm since she started with us in February 2021!

This blog is a timeline tribute to Ant’s journey with us so far! Read on to see how much changed in Ant’s life during the last 9 months, the highlights and challenges she has experienced so far!

Antoinette on her Wedding day with hubby Cory Mair

February 2021: Ant started with Dietflex weighing in at 132.8 kg. Her and her now hubby Cory started the program together with the goal of losing some weight before their wedding in April 2021 (and they liked it so much they decided to continue the program after the wedding!)

Feb to April 2021: During the first few months of her time with us Ant was working at a bakery, so temptation was around her EVERY day! But Ant did not let that stop her from her goals! She was consistent with the Dietflex way of eating and lost over 23kg before the wedding day – in just 10 weeks!

April 2021: She gained so much confidence in such a short window of time and started walking regularly (she went from practically no walking to long walks almost daily). She also started getting so interested in health and wellbeing that she signed up to do a Personal Training (P.T.) course part time.

May 2021: By May she had decided to leave her role at the Bakery and her and hubby Cory set out to start-up their own landscaping business. A switch up to a new active role!

Here she is with hubby Cory in our First Place Fitness Gym t-shirt’s and getting stuck into their new landscaping roles after recently launching their own business C&R Mowing and Landscaping services

June/July 2021: Ant stays consistent with the Dietflex plan (with the occasional treat day) and makes sure she gets regular exercise outside of work whenever possible! Her weight continues to go down.

August 2021: Lockdown Level 4 strikes NZ and all of the time off work inspires Ant to start increasing her walking distances and even start running! She hits 12 km with walking, and even ran over 2km.

September 2021: Back to work, she is continuing her P.T. course part time, and has even more weight loss wins on the board. This month she hit a massive 46.1kg loss, weighing in at 86.7kg!!

October – November 1st 2021: There has been a lot going on for Ant over the last month – including big plans in the works to pack up the family and move to the South Island. But as always, she stays firm in her goals, and has recently hit another milestone weighing in at under 85kg (84kg’s to be exact as of the 1st of November 2021!). And she plans to continue her journey with us at Deitflex through our online coaching services!

That’s a total loss of 48.8kg and 146cm since Ant started with us in February 2021. She’s feeling more confident than ever, and has even found the confidence to wear dresses again! Look at you go Ant!

No, it has not been easy, Ant has just persevered through all of the challenges and kept her end goals in mind! As you can see a lot can happen in 9 months,

you say yes,

you start the journey,

and then 9 months on you look back at where it all began!

We can support you and your own transformation story too!

Check out the online and in-house programs we offer here: https://dietflexweightloss.com/our-programs/

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