I don’t believe in short term weight loss programs. Even if you lose weight over a few weeks or months on a diet or exercise routine, put it back on as soon as you return to your “normal” lifestyle. This is why it is much better to make long-term lifestyle changes that you can live with, for example:

• Eat more fruits and vegetables; reduce fats and sugars harmful to health, reduce processed foods; eat slowly and in small portions …
• Make exercise part of your routine, whether it’s walking, jogging, swimming, or playing your favorite sports a few times a week …
• Learn to sleep well; reduces stress; maintain good posture …
• Know your ideal weight, considering your height and structure, and calculate the calories you can consume, considering the amount of exercise you can do. (A difficult one!)

All that said, there are times when you have to shed a few pounds quickly. I normally keep my weight at 75 kg. But every now and then, I find myself guilty of gaining an extra pound or two. And for such occasions, I have devised a diet that helps me lose one kilo per week, without starving or doing intense exercise.

During my recent trip to Dubai, Saudi Arabia and Cardiff, I let my guard down and ate big breakfasts, lunches and dinners; I did not exercise at all. I gained 3 kilos in 10 days! Here is the diet that made me lose 3 kilos in 3 weeks:

• First breakfast around 7 am: a glass of juice made with an apple, a carrot and an orange.
• Second breakfast around 9 am: a glass of skim milk and a banana
• Snack around 11 a.m. M. (If hungry): a handful of berries or grapes
• Lunch around 1 PM: any vegetable or bean salad, sometimes with tuna or salmon, but no dressing. Or a veggie sandwich
• Tea / coffee around 3:00 pm: with skim milk, unsweetened
• Snack around 5pm: Mixed Nuts, Unsalted, Unprocessed, Raisin
• Dinner around 7pm: Whatever has been prepared for the family meal, usually a vegetable or bean or lentil curry, sometimes fish or chicken, minus the bread and rice.
• 6-8 glasses of water during the day
• No food after dinner: homemade yogurt or a handful of dates when you are very hungry. Better to sleep early.

What about exercise? Just the usual 45 minute walk at night, plus a 2 hour walk once a week. What about dinners? Lentils, vegetables, salad, yogurt with a little chicken or fish, but no bread or rice.

I am not qualified to advise on food and nutrition, but I wanted to share something that always works for me. It may or may not work for you, but what’s the worst that could happen? Questions? Comments