‘What to do if you have a LOT of weight to lose’ is a series of articles dedicated to the seemingly daunting task of losing lots of weight – think 30kg or more. If you are in this boat then this is the strategy for you. Follow the steps week by week and you’ll soon be on the path to a THINNER and (more importantly) HEALTHIER you.

NEVER buy the large

When you’re trying to lose weight, the most important weapon in your arsenal is getting your calorie intake right. You need to be eating for a body which is smaller than the one you have now, so that your brain realises that it needs to make your current body smaller by dropping tissue (I’m not saying fat here, because you WILL lose both fat and muscle).

By eating fewer calories than your body is used to, you train your body to downsize, and it does so through weight loss.

One of the main places people go wrong with calorie intake is that they ‘upsize’ their meals

Whether at a take-out joint, restaurant or at home we have become spoiled by the idea that more is better.

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The problem here is that (obviously) if you’re trying to lose weight then more is NEVER better, unless you’re talking about vegetables.

Most of us eat portions which are FAR too big! Especially in South Africa. We are accustomed to very generous amounts of food on our plates.

We are accustomed to very generous amounts of food on our plates.

So the bottom line here is this: NEVER buy (or serve) yourself a ‘large’ portion of food. Always serve less than you think you need. If you’re at home, dish up on a side plate rather than a dinner plate. This will help you with visually constraining your portion control.

If you HAVE to buy a meal, buy a regular portion. It will be more than enough to sustain you.

Take a look at more tips from the series “What to do if you have a LOT of weight to lose” below: