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SlimLines is a weekly advice column devoted to slimming, diet and exercise. Readers' questions are appreciated and a selection will be replied to in the column by its author, Alva Carpenter, a nutritionist and fitness expert with long experience in health problems associated with the Gulf countries.
Many of us have our own favourite foods or snack-attack foods that we really find hard to resist.
For me it is cake but for others it is chips and dips, cheese, ice cream, chocolate, or many other goodies. There are many foods that if we have them in the house we really can't resist eating more than we know is good for us.
One of the problems is that when we start to think of these goodies our imagination runs riot and tells us how wonderful the chocolate or snack will taste. Or how wonderful we will feel while eating it; or how much better and more energetic we will feel after eating it.
Wonderful picture
We feel tempted because our imagination has painted such a wonderful picture of the joy this solitary chocolate is going to bring. Then we try and use our will power to say, "No thanks". But the problem is that the imagination is more powerful than will power.
If we give in to the craving we feel we get cross with ourselves, as we really do not have sufficient will power. The answer is to not rely on the will power to put a stop to snack attacks but to change the imagination — change what our imagination is telling us.
This is fairly simple when you recognise the problem.
Try this exercise:
The first step is to identify your food cravings.
Sara loves crisps. They are her comfort food. She will eat up to three packets a day which is playing havoc with her weight and is far too much salt for her body. To control her imagination when she thinks of crisps she thinks of a food that she hates most.
Every time you think of your favourite snack food, link it with your feelings for a food you really detest, like mushy, smelly Brussels sprouts.
When Sara thinks of crisps she thinks of them as covered in green Brussels sprouts.
Do you really want to eat them now?
No, I don't think so.
You can repeat this exercise to help you eliminate your desire for foods that you eat when you know in your heart that they are not good for your health and weight.
Healthy snacks
There are lots of healthy snacks that are really low in calories and are very good for you but eating between meals should be kept to a minimum with one snack in the morning and one in the afternoon.
Fruit snacks are powerhouses of nutrients that are low in calories and are so good for you. Make a brightly coloured fruit salad and take time to really enjoy the tastes and textures and remind yourself that you are really being good to your body and making it strong and healthy. It is also full of vitamins.
If you eat healthy 90 per cent of the time you can allow yourself one treat a day — after all we are all human. Try not to keep putting temptation in your way and putting your will power to the test too often. I buy plain wholemeal digestive biscuits because I know if I feel like something sweet I will only eat one as I don't really like them. Whereas if I bought chocolate digestive biscuits I would be tempted to have more than one.
Triceps cable press-down
- Select a desired weight and attach a bar to the cable. Standing in an upright position with your chest up and abs tight, place your hands on the bar.
- With your elbows tight to the body and knees remaining slightly bent, begin to push down to full extension.
- Once you reach this position, slowly go back up. Breathe out as you push down and breathe in as you go back up. Perform 10-20 repetitions for three sets.
- Bad form: Do not raise the elbows as you bring the weight up. If you have to do this, you're using too much weight. Keep your elbows to the side at all times.
- Do not hunch over the bar. If so, you're trying to do too much weight and compensating by using your upper body weight.
- Select a desired weight and attach a bar to the cable. Standing in an upright position with your chest up and abs tight, place your hands on the bar.
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