Dietflex

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/

The 5 steps to achieving your best weight

Do you have the belief that starting a weight loss program might be a struggle?

If you do, it may be based upon your past experiences. There may be many years of attempted starts, never being at or getting to a weight that you feel comfortable with and remarks like “You’ve just got big bones.” are simply not true or helpful.

To be at your best weight and health is an outcome that is achievable for everyone, even you – regardless of where you are coming from. 

It does require work, dedication, focus, change, adjustment and much more, however we’d like to add that we have worked with so many people over the years who have embarked on this journey and achieved success. 

Their outcomes are inspirational and personal. The one thing they say to us when asked what they would say to other people who may be thinking of starting the Dietflex program, 

“Just get started, you won’t regret it.”

 OK you are ready to start losing weight. To ensure that you achieve success these 5 steps will give you some ideas of what to expect and include in your planning. The 5 steps can relate to any goal you have set yourself, but this article relates to losing weight.

1. Choose a weight loss program that actually works. 

It may surprise you that we NEVER say “Just eat less and exercise more.” The right plan will be personalised for your body and offer a level of support that goes beyond you hitting your goal weight. It should help you lose weight without experiencing hunger.

If you choose the wrong program and apply the next 4 steps, you’ll come away even more frustrated. 

2. Commitment – People fail through lack of commitment, not lack of desire. 

Unless you are fully committed you will not achieve your goal. 

Let’s say that your goal is to lose 5 kilos by 1 September. To implement and execute requires finding a process that works for you. This process requires planning what foods and drinks you will allow yourself and what exercise you will do and when. Other considerations may include sleep habits, shopping and cooking, and meal prepping. 

You also need to put yourself FIRST and then let go of the need to feel like you must like it – just get on with it. If you think that telling people will help you stay committed then do it, but if that’s not you, don’t tell anyone. 

When it’s time to get started, don’t forget to add small rewards for yourself along the way. Our program sets 5 goal posts at every 20% of your weight loss goal.

3. Courage – especially emotional courage is often hard to find. 

Many people suffer from a lack of faith in themselves. When doubt sets it, remind yourself why you started on this journey. 

If you get up each day and show up fully, this will give you the courage and hope to focus on your goal, and never give up. Sure, you will have slip-ups along the way, but make it only one step back before you’re moving forward again.

If you suffer from perfectionism you may need to learn to go with the flow. Waiting for the perfect time is NEVER going to happen and leads to procrastination. Reducing choices may help as it declutters your mind and allows clarity. We’ll definitely suggest that you declutter your pantry, getting rid of all foods not on your plan, and fill your fridge with everything that is on your plan.

Sharing your goal with a friend or family member, working out in a safe environment, or practicing some meditation or mindfulness may take the edges off going it alone – which may help with your resilience. Having small wins to celebrate along the journey will also add to your courage.

4. Capacity – you may already have a busy schedule and not a lot of time available but losing weight should not require a lot of time. 

Many of our members we see once or twice a week. By learning new skills like pre-planning shopping, meal prep and cooking, will give you a sense of control and may even save you time. Exercise should not take more than 30 mins a session, mix it up with cardio, resistance and activity or movement, and have it scheduled in your default weekly diary.

Having a coach or buddy to keep you accountable and help with creating new successful habits will increase your capacity to take on more challenges. Focus on small victories and you’ll be surprised at how much you can increase your capacity to learn new skills.

Keeping it simple is a great way to increase your capacity. Many people don’t feel confident to cook but learning some basic cooking skills, like making an omelette or scrambled eggs, bolognaise sauce (no pasta) or cooking a piece of meat and making a salad, is a great start.

Finding a program where you don’t have to count calories or points is a bonus. 

5. Confidence – comes from making the commitment, having the courage to then take action and implement to your capacity. Small changes make BIG results.

With confidence comes a sense of control. Knowing what you need to do, knowing how your body reacts when you eat different foods, how it responds to different types of activity, how journaling gives you focus and helps you stick to your goal. You’ll also learn that it is much easier to say No.

Confidence also gives you the capacity to want to learn more. It could be increasing your cooking and meal prep skills, meeting, and socialising with like-minded people, or experimenting with different exercise options.

Feeling empowered. Feeling in control. Enjoying who you are. Enjoying the choice of taking on a challenge – and perhaps even feeling a little uncomfortable!!!!

You may have a history of trying numerous programs and never achieving the results you were after, so perhaps now it’s time to get off this treadmill!!

Thanks for reading.

To sign up for a free consultation with us please follow this link

How to avoid 13 common weight loss mistakes

We’ve seen all sorts of factors, but there are 13 common mistakes that people make that we would like to share with you.

Doing “your version” of a plan.

Commit to a proven program and stick to it. Making changes, even if they seem minor, can mess up the nutrient balance of the program and may affect your body’s ability to release stored fat.

Having a treat or cheat day.

Some people can get away with having the occasional splurge, but most can’t. It’s much better to decide that you are developing a new eating pattern that you can continue for life, rather than thinking about deprivation and rewards. It works better for your body and your mind.

Snacks that have too little protein and too many calories.

This is especially true if you snack on nuts or fruit. While each of these is very different nutritionally, they all have the same problem in that they are low in protein and easy to overeat. If you snack on these foods, consider having them in very small amounts together with some protein.

Too many sweeteners.

Whether they’re natural or artificial, all sweeteners help you retain your desire for sweet foods. They also signal the brain to expect an influx of calories, which can result in hormonal responses that cause over-eating to cater to the brain’s expectation, or increased fat storage, or both.

Eating because “It’s time”.

Part of successful weight maintenance is the ability to understand the body’s true hunger signals. Often people eat when they’re not hungry: they might be bored, with others who are eating, lured by temptation, or the clock says it’s time to eat (habit). It’s far better to be responsive to the body’s cues rather than social cues, and it’s a skill that needs to be learned. Sometimes the cue to eat a meal or snack is triggered by some daily event (ie the news on TV or radio), not your body’s need for food.

Eating too little.

Many people think that minimising their food intake will lead to weight loss. It certainly can (as is obvious in the TV series Survivor), but for most people semi-starvation slows the metabolic rate which stops weight loss. Drastic quick weight loss can trigger loss of lean metabolically-active tissue, so these people end up “skinny fat”. Then as soon as you go back to normal eating you’ll gain weight and often more than you had lost.

You started with unrealistic expectations.

Your neighbour lost 20kg in 10 weeks, so surely you can do the same, right? Actually, not even close. Most people need to aim for healthy weight loss of about half a kilo per week, as long as they’re following their program fully. Some people can lose a lot in the first week and expect that to continue, but they don’t realise that the initial weight is usually the release of retained fluid and not stored fat. Understanding this can help in developing realistic expectations.

Lack of sleep.

Poor quality of insufficient sleep triggers hormones that slow weight loss. Chronic poor sleep can stop weight loss, so it’s important when losing weight to develop strategies to improve sleep.

High stress.

Like poor sleep, chronic stress causes the release of hormones like cortisol that stop weight loss. Learning how to deal with life’s stressful situations is essential, albeit difficult. Getting help from a professional can be worthwhile.

Processed foods.

The label might indicate that the food is suitable (organic, natural, no added sugar, gluten-free, vegan friendly etc) but this does not mean it suits your body. A lot of processed foods have low-quality ingredients, are low in quality protein and may not be nutritionally sound. Ditch the processed foods and choose fresh is best.

Alcohol.

It might be lovely to sit down and enjoy a glass of wine or your favourite drink, but it never does any favours for your weight loss progress. Alcohol can’t be stored in the body, so the time it takes your body to eliminate the alcohol is time that your body is not metabolising stored fat.

Drinking juice.

Where did the idea that we need to drink juice at breakfast come from? For many it has become ‘normal’ to drink juices and smoothies as a healthy snack or meal option. In reality, juice is just a drink of flavoured sugar with no fibre. Think of it this way: it takes perhaps three to four oranges to squeeze a glass of juice, which is very easy to drink along with your breakfast. Imagine instead eating those three or four oranges with your breakfast! They would contain the same calories, but with a whole lot more filling due to the fibre. The fibre helps slow the absorption of sugar into the blood stream, so you get full and stay full for much longer. Most of us would not even contemplate eating three or four oranges in one sitting!!

Cheating, and not being honest with yourself.

You may think you can get away with eating something you know is unwise, especially if nobody is there to see you do it. You just keep quiet about it, hide the evidence, and never say anything. While you might get away with it, your body knows.

If you’re getting frustrated with your progress, check if you’re making any of these mistakes.

Want to learn more about how the dietflex program can help you achieve your weight & health goals? Register for a free consultation HERE

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