Top Ten Diet Dilemmas Pt 1

1. Eating Out.

Problem: It just doesn't seem fair that everyone else is ordering a three-course creamy-based meal at your favourite Italian restaurant on YOUR birthday. So as not to feel left out, you say: "What the heck, I'll start again tomorrow and order a tortellini carbonara and garlic bread!" Don't!

Assessment: There are plenty of calorie controlled options when eating out and you must adopt them so that they become second nature to you when you eat out. Remember that you are not dieting perse, you are changing your lifestyle so you can't stay locked up for good. Eating out can be an enjoyable affair.

Solution: If you are not familiar with the restaurant you are going to ring them in advance and ask about accommodating your needs. Order two entrees and share a dessert with your partner if you must have one. Opt for meals that are grilled, poached, steamed, stir-fried and based in tomato sauces. Order salad with balsamic vinegar on the side. If the grilled chicken comes with a mushroom sauce ask them for no sauce and lemon wedges instead.

Banning favourite foods.

Problem: That divine box of imported chocolates given to you for Christmas are just yelling out "eat me, eat me". It would be a shame to see them go to waste you think to yourself, but you know that they are 'bad ' for you so you do battle with your subconscious and abstain.

Assessment: First of all, as I have said before, don't put a moral tag on food. All food is good food. The more you say something is bad for you the more you will crave it and the longer you forbid yourself to having a little, when you do find yourself nibbling on a bit of chocolate you will find it hard to stop at just a little.

Solution: Don't deny yourself foods you enjoyed pre-new eating plan. Use them as a reward system for a job well done at the end of a week of healthy eating and exercise. ONE SMALL piece of chocolate is NOT going to set you back. Remember that dieting is about substitution not deprivation. Some people can go without, some people can't. Be true to yourself and discover what suits you so that your new way of living can be sustained for life.

2. Overdosing on Diet Food.

Problem: That bowl of ice-cream you had was so delicious that you'll just sit down with the whole tub in front of the TV and indulge - after all it is low fat and if Ally McBeal can stand at her kitchen bench and eat a tub why not you? REALITY CHECK GUYS Its HOLLYWOOD! And Ally is reported to be suffering Anorexia Nervosa!!

Assessment: People think that because diet foods are low in fat that they can polish it off in one session. This can actually lead you to consuming more calories than if you had one bowl of regular ice cream. Some low-fat foods are very high in calories so it is important to read the label for the 'energy' and 'sugar' content.

Solution: Eat 'diet' food as you would it if wasn't low in fat and calories. That way you do get the benefits of eating low fat and low-cal. You will also re-program your mind and tummy to adjust to smaller quantities on a regular basis rather than large servings three times a day.

3. Cooking for the family.

Problem: You are the household cook and your family just loves your rich bechemel sauce-laced lasagne accompanied by deep fried potato wedges and a creamy coleslaw salad. Problem is that you no longer eat this way.

Assessment: When your children or partner have a favourite meal that's rings warning bells for you, it is hard to ban it from the table just because you have banned it from your menu. It is even more difficult to prepare two meals, but you should if you are to change the way you eat without affecting your family's needs.

If you don't feel right about cooking them the same meals that you eat - don't - as guilt will be your downfall and put a fast end to your new eating plan.

Solution: Cook two meals. You can prepare yours in advance by cooking a few dishes for the week at the one time. Serve loads of steamed veggies with that lasagne instead of the creamy dressing coleslaw so that it compliments your grilled piece of chicken or fish. Also introduce your family to grilled fish and oven baked chips so that you are all eating healthy and tasty tucker. There's a plethora of low fat cooking books that give you low-fat alternative cooking methods to traditional recipes.

4. Skipping Breakfast.

Problem: You've just got enough time for a cup of coffee because you're either running late for work or too busy getting the kids off to school. That's okay you say to yourself, it's nice to preserve that slim morning feeling when your stomach is empty and the tummy's flat!! WRONG.

Assessment: Breakfast means "breaking the fast". Firstly, your body has gone without food or water for approximately seven to eight hours and it needs sustenance to commence the metabolism process - a key factor to losing weight. A sluggish metabolism is the downfall of many dieters. Secondly, if you skip breakfast you will get hungry by mid-morning, when you are too busy and have less access to healthy food. You will probably be more inclined to grab anything to compensate and will find yourself desperately rummaging through your bag for vending machine coins because those salt-laced pretzels look too good to resist!!

Solution: GET UP A LITTLE EARLIER - SIMPLE. Have at least 20 minutes to yourself for breakfast and use it as a time of reflection and self-love too. This should go without saying especially if you are in demand throughout the day by work colleagues, kids, spouses, etc. Alternatively, keep something on hand that you can eat on the run, like a few pieces of fruit. Or keep a box of low-fat muesli bars in the car or on your desk. I keep a box of Kellogs Strawberry Breakfast Bars in my car. They only contain 0.02 grams of fat and 81 calories per bar

Every office has a fridge, so keep a six-pack of yogurt in it. Better still encourage your boss, (if you're the boss, then make the move yourself) to order fresh fruit, nuts and dried fruit for the office staff with Grocers on the Go.