Many of us are familiar with the slogan: “You are what you eat.” It can’t be forgotten as it is thrown at you almost every time you consider a diet or lifestyle change.

Although those 5 simple words seem rather harmless on their own, together they do represent a powerful statement. They could be considered valuable advice, or maybe even a warning that we should pay attention to the foods we put into your body.

Indeed, eating can bring many joys, but also terrible distress, especially for people with weight problems. As medical studies have shown, obesity and extreme weight gain can cause devastating health risks.  

People struggling with their weight or those considering a diet, often have a misconception about the foods that they can and cannot eat. Dieting not necessarily means giving up your favourite foods, and living on salads or soup, but rather adjusting to a healthier meal plan and making more informed decisions when picking out cooking ingredients.

Many diets will use alternatives in their recipes so their followers can still eat the foods they love. They will also use a few tricks to make the transition easier and help increase weight loss. For instance, using non-stick frying pans reduces the need for cooking oil, and steaming vegetables instead of boiling them will increase their nutritional value, thus keeping you healthier.

Many of us often wonder how many calories we actually need to survive the day. The answer is simple, as all we need to do is calculate our Basal Metabolic Rate (BMR) and multiply the result by a factor that best represents our usual Physical Activity Level (PAL).

You have a choice of equations and online calculators to determine your personal BMR. One of the mathematical formulas is known as the “Harris Benedict equation,” and can be very useful in determining the number of calories you burn daily as your body attends to its simplest, automatic functions.

Everyone deserves a break from our daily routine and work to unwind and relax. Often, however, a break in routine can leave us less focused and our eating patterns and exercise routine out of wack. You can still make good choices while away and still enjoy your holiday.

Here are a few tips to keep you on track:      

Is it possible to eat, drink and enjoy oneself around the holidays?

It is more the lead up to Christmas than the actual day itself. U.S research has shown that the average weight gain leading up to Christmas is 2.2kg in 6 weeks. Interestingly, these 2.2kg were not lost after the Christmas period. Instead, it was found that these participants gained more weight over the following year, adding an extra 3kg in total for the year. However, with a little planning and care, you can still enjoy the holiday season and not gain weight.

The weekend, for many, represents a break from routine. You have extra time! Not spare time to eat more or lounge around more, but to focus on your health! This is your perfect opportunity to fit in some exercise, plan your weekly menus and stock up on good wholesome foods for the week and relax.

Many people eat for emotional reasons, when they are feeling stressed, bored or down.

Here are some ideas to help you:

• Think about the reasons why you are eating. Is it because you are actually hungry? Is it stress, boredom or tiredness?

Hypno-dieting could well become the weight loss craze of the 2009.  It involves no restrictive eating, rigorous exercise plans or any planning.  Sound too good to be true?  Well lets have a look at how it works.

Hypno-dieting has been brought to the fore by UK hypnotherapist Susan Hepburn, who claims to have a 98% success rate, including celebrities such as Geri Halliwell and Lily Allen.  Hepburn claims that she “doesn’t like diets. They mess you up. What I do isn’t a diet”.  Her methods work in a subconscious way and maintains that “if you want to exercise or make healthy choices, I simply put that into your subconscious mind: I make you believe you can do it."

Preparation is the key to losing weight so you never get caught out without having healthy food options by your side. This will reduce the chances of you popping into fast food chains, Deli’s or Cafes for a ‘quick bite to eat’, or give in to the office vending machine, that could cost you hundreds of calories. So by planning ahead for you lunches and snacks will encourage you to stick to your new healthy eating plan less likely just to grab ‘anything’ to fill the hole. It is not a difficult task to prepare lunch, but it requires you to establish a new routine and do some preparation. Something your body and bank account will be grateful for.