Mental fitness and realistic approach

Dubai: From energy bars to Atkins diet, from pilates to power yoga, you've tried it all, yet failed.

According to nutritionists and dietitians in the UAE, successful weight loss is all about being practical and committed.

While most are willing to take the big steps — extreme diets and exhausting work-outs — losing weight has more to do with long-term lifestyle changes.

"A successful weight-loss plan requires motivation and commitment — long term," Sandra Mikhail, dietitian at The City Hospital in Dubai, said. The enthusiasm to lose weight needs to be checked with how practical your plan is. It is important to look around and see whether your environment will allow you to achieve your target weight."

The rule of thumb is to keep it simple. According to a study published in the international research journal Appetite, the more complex weight-loss plans are, the less successful dieters will be in losing weight. Instead of holding on to a list of recommended food items and constantly counting calories, focus on eating fresh and healthy. However, the first step is to know where you stand. Your Body Mass Index (BMI) is a good start, as it gives you a fair idea of your ideal weight. But it is advisable to seek professional help to get a complete overview of your health.

"To really lose weight you should see a nutritionist or dietitian who is a good role model themselves," Stephanie Karl, nutritionist at Dubai London Clinic, said.

The will to stay

Setting an achievable goal then becomes easier but it is difficult to change one's lifestyle on willpower alone — having the right support system goes a long way in motivating people. If you are surrounded by unhealthy eaters, being health-conscious will be a greater struggle and if that is the case, Mikhail suggested enrolling with a weight-loss support group.

"In a support group, you can discuss the challenges you face, share ideas and talk about your experiences. However, it is much easier to make positive changes when the whole family is on it," Mikhail said.

"It is always important to ensure that the information provided is sound and based on scientific evidence and not just myths! So, regular follow-ups with a qualified professional for the first few months will help you achieve your weight loss goals," she added.

Another aspect to look at is your daily schedule. Your new plan needs to fit in with your everyday activities — it is no good signing up for aerobics classes if you can't make it to them. Also, if you have already been doing exercise with little success, it might be time to review your approach.

"The person managing you has to be giving you good advice, confidence and support. They need to tell you that while you have been doing the training for years, now it is time to put new ideas with a sensible approach together and recognise what can fit into your lifestyle, as it has to be long-term," Karl said.

And with exercising, as with dieting, it is best to keep it simple. Instead of enrolling for expensive programmes, look at the free options that are available around you.

Eat healthy

"Home work-outs are fun and avoid the barriers of getting outside or to the gym. A Swiss Ball is great fun and can even be a relaxing exercise while sitting at the computer to get your twitch muscles activated," Karl said.

"The bottom line is — a person should not have a short-term focus. The aim should include a long-term plan, which revolves around eating a variety of healthy foods and staying physically active. More importantly, you need to avoid detox and fad diets with false promises, because they are the perfect bait for people wanting a quick fix!

Eatwell plate

It is a concept from the UK's Food Standards Agency, which looks at entire food groups and the quantities that should be consumed. It allows you to eat almost every food group but in the right proportion.

Greens and breads take up most of your dietary intake, as your plate should be filled at least one-third with fruits and vegetables and another third with starchy foods like bread, rice, potatoes or pasta.

The rest of your intake needs to include protein-rich products like meat, fish, eggs or beans and milk products. A small portion can also be given to items like chocolates and juice, for a holistic approach to eating.