Weight management : Wanna lose weight? Cheat!

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Fitness magazines and so-called fitness pundits love to flood their audience with the same old messages year after year.

Summer’s coming? Try our orange-only diet!

Winter’s coming? Then try our 14-day watery soup diet!

Summer’s gone? Why don’t you try our brand new ‘don’t eat until noon’ diet?

yoyo dietI’ve never been too fond of those standardized diets that are supposed to work wonders on everyone. Everybody has a different metabolism, different reactions to different foods, and thus using a run-of-the-mill magazine diet doesn’t make any sense at all. Instead of being hell-bent on losing that extra inch on the waist by turning into a diet maniac, let’s approach the problem from a different angle: by making small, gradual changes to your diet over a period of time you won’t feel like you’ve been imprisoned and banned from opening the fridge ever again.

We are creatures of habits, changing them is a long process, not a 2 week sprint. Give yourself just 3 months to completely rethink what foods define you and what acceptable substitutes you’d be ready to use in order to get healthier and therefore slimmer.

Usually people want to get slim first, without even thinking what impact it can have on their health when the trim-down is done wihtout any regards to proper nutrition.

Below is a substitute chart that you can use as a basis to redefine your diet on the long term.

Most frequently used carbs

White bread

White pasta

White rice

Acceptable substitutes

Whole grain bread, 50/50 bread (half white flour, half whole flour)

Whole grain pasta, spinach-based pasta, tomato-based pasta

Gabba rice/whole grain rice

Most frequently used vegetables



Green peas

Acceptable substitutes



Kidney beans

Most frequently used protein




Acceptable substitutes




The short list of substitutes I’ve mentioned here are to be used as a starting point and they all are, without exception, far superior in terms of health benefits. Saying no to a fat, juicy hamburger is still too hard ? Cheat please! A simple rule of thumb will greatly help you in your quest for a better figure (outside AND most importantly inside) : 90/10.

Nutritionally, if you stay on track with your substitutes 90% of time you’re allowed to cheat hard 10% of the time. Suicidal? Not at all, consider this as a just reward for your efforts. Eat clean, go easy on the salad dressing and exercise each and every day except on Sunday. Sunday is truly your pig out day. have a burger with fries and wash it down with an ice-cold coke. This reward will help you cope with the change and the beauty of it all is that you don’t even have to feel guilty about it! Used to clean, wholesome foods, your body won’t have the chance to even notice that you cheated it of a healthy meal.

At the Aspire Club, we don’t talk non-sense, we don’t sell miracle pills. Instead, we listen to our clients and come up with training and diet plans that are unique and individual, no fast food fitness here!

Call today 02 229 4114 or email us for a free discovery nutrition session