Fitness Truths: post-holiday weight loss, the healthy way

Want a quick fat loss fix post Easter? Think again, as slow and steady always wins the race, says Jean-Claude Vacassin

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Chances are you've just over indulged: Easter weekend is jam-packed with family gatherings, food, and of course - chocolate. So having assessed the damage done, you've probably set some pretty good eating and training intentions out again - but what kind of rapid weight loss and return to peak performance is actually realistic?

The reality is that weight loss never happens as quickly as we want it to and for many of us losing excess body fat can seem like an arduous and frustrating process. We are all guilty of wanting the quick fix when it comes to getting into shape, but it is almost certainly never the best way to approach it. Despite the continued presence of the 'lose weight in six weeks' crowd, overall we are starting to see a more positive shift towards longer-term approaches that are less about radical interventions and more about adopting more sustainable habits, which we can keep up.

READ:  - How to Change Your Mindset to Lose Weight

As a general rule of thumb, we should expect to lose no more than two pounds per week, if that is our goal is to lose fat and not valuable lean tissue, and we want to keep it off for good. Why two pounds? In simplistic terms, a pound of fat equates to 3,500 calories, which means that to lose two pounds of fat, we need to create an energy deficit of seven thousand calories each week, or one thousand calories each day, which we can do by eating less, moving more, or doing a combination of both.

It's not an exact science as all foods react differently in our body, but a thousand calories is a fairly significant deficit, which will require some pretty significant diet and lifestyle changes for many of us. The rationale is that if we go any faster than this, we are likely to have to adopt unsustainable behaviours, which yes, will get us quick weight loss results, but very often see us put it all back on once our resolve inevitably buckles and we go back to doing what we were doing previously, hence why so many of us yo-yo diet.

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This is a pretty sensible approach and one that works well for many of us, but in truth, how fast we lose weight will vary depending on our starting point, our previous nutritional approaches, our exercise history and many other factors. It is common to see people have a fairly significant drop on body fat at the outset, before it settles into more conservative pattern, which is particularly true for those of us with more weight to lose.

A typical pattern that I see, and one that I describe to people when helping them set expectations is the 5, 4, 3 ,2 ,1, 1,1 ,1, 1… example, which helps to demonstrate how weight loss works for many of us; it is not uncommon for those of us with more weight to lose to drop five pounds in the first week, four in the second, then three, two, and one per week thereafter. It is of course never as linear as this, and the rate at which we lose and continue to lose fat will be hugely individual, but helps to show that we won't continue to, and should expect to, lose weight at a radical rate over more than the first couple of weeks - we need to be patient.

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5 Ways to Fix the Calorie Damage From Easter Candy

One (or two) chocolate bunnies don't have to derail your weight loss goals.​

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Did you enjoy your Easter weekend? Maybe a little too much? Even if you found yourself staring at an emptied out basket with candy wrappers strewn everywhere–don't fret. "It takes eating 3,500 calories above and beyond your body's needs to equal a pound of weight gained," says Christen Cooper, R.D., owner of Cooper Education and Communication in Pleasantville, New York. So even if you ate a lot of sweet treats on Easter (and a few days after), you can probably still fit in your jeans. "In fact, you probably didn't even gain a full pound," says Cooper.

But our experts did agree the average Easter basket can contain up to 1,500 to 2,000 calories (yikes!), so if you enjoyed the whole thing, here are five easy ways toget back on track.

1) Estimate the actual calorie damage done and reverse it in small steps, recommends Cooper. For example, if you know you downed about 1,000 extra calories over the weekend, try cutting out your usual dessert (just for this week). A deduction of 200 calories over five nights equals 1,000 calories.

2) Consume a protein-rich shake in the morning to stabilize your blood sugar, suggests Stella Metsovas, R.D., owner of w8lessnutrition. "You don't need to add any fruit to the mix–instead, opt for fiber-rich ingredients (low in natural sugars), like flax seed or hemp seed, fresh or frozen greens, coconut milk or almond milk." 

3) Get rid of sugar bloat with salt. "Take one granule of Celtic sea salt and add to your water, per one liter," recommends Metsovas. "Bloating occurs for many reasons, one of which is a disruption in mineral consumption (i.e., excess intake of sugar)." 

4) Skip the diet sodas and artificial sweeteners for awhile, says Sharon Richter, R.D. They will make you feel more bloated, and their overly sweet taste may trigger another chocolate binge, says Richter. 

5) Sweat off up to 500 calories with this "Mix it up Cardio Burn" workout recommended by fitness expert Amy Dixon. Start with a five-minute warm-up on the treadmill at a moderate intensity, and then do the following as hard as you can (without losing your breath): 10 minutes on the treadmill, followed by 10 minutes on a stationary bike, 10 more minutes on the elliptical, finish up with 10 minutes on the stair mill, and then cool down by walking it off. "Mixing it up is the name of the game," says Dixon, "and working at an uncomfortable intensity will help you burn some major calories." 

I hope you had a wonderful Easter with family and friends! It's alright to slide off the rails every now and again, as long as you've got a back up plan to help you get back on track :)

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6 reasons why you'll need a post-Easter detox

Follow a healthy detox after your Easter binge and your health will thank you!

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The supermarket shelves are lined with chocolate eggs and hot-cross buns - and then there are the Easter specials on alcohol. Nobody wants to hold back on Easter celebrations, but we all feel the familiar slump by the time the sun is setting. Unlike last year, we have 6 reasons you should consider a detox so you can bounce back in no time.

Blood-sugar levels

Your blood-sugar levels are the first to suffer from too many chocolates and hot-cross buns. Sugary junk food will give you a sharp spike in energy, but it won’t last long. Ever wondered why you’re so lethargic by the end of Easter Sunday? It’s because these sharp spikes are quickly followed by sharp dips. These dips also result in more hunger pangs; just a short time after you gorged yourself on yet another chocolate bunny.

Liver

This is the first line in our body’s natural detoxification process. It has a direct impact on fat regulation, hormone balance, digestion and circulation by filtering nutrients from your food and rejecting the junk. During Easter this ratio heavily favors the junk, meaning your poor liver is working extra hard. A build up of too many toxins from alcohol and junk food means your liver could become blocked, fatty or bloated. The result? A wide range of health issues, including high cholesterol.

A healthy detox can help restore your liver to its best and let your natural detoxification process get back on top.

Skin

Find yourself developing extra zits or bad skin after Easter? Your body sweats as a way to get rid of toxins, so the more chocolate you’re eating the more toxins make their way to your skin. But you can reverse these effects by cutting out the bad stuff. Even a short detox can help clear up skin concerns and that’s exactly what members who have completed the body+soul revolution detox discovered. 

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“I agree that there are some dodgy detoxes out there but I found the body+soul revolution detox plan great! My eczema cleared right up, now my skin looks healthier and so do I!” Louise from Victoria

Bloating

While wholegrain carbs are actually an important part of a healthy diet, the highly refined carbs in hot-cross buns are not. Don’t forget to think about all the added sugar that make them taste so sweet and you’re doing your intestines a serious disservice.

There’s a reason you feel bloated after indulging your sweet tooth. Our bodies produce gases when eating and drinking, and even more so when you make unhealthy choices, plus they can start smelling particularly foul! These gases start in the colon and move around the body until they find an escape or are absorbed, leaving you feeling bloated.

Swapping junk for nourishing whole foods will help give your body’s good bacteria a chance to do their job and stop the bad bacteria from taking over and take the edge off bad smells!

Bad breath

Some sugars found in junk foods are fuel for the bacteria in your mouth. This not only results in bad breath, but it can end up building thick layers of plaque on your teeth and gums which means even worse breath and a range of oral diseases. Do yourself and those around you a favour by following your Easter chocolate binge with a few weeks of completely healthy eating to get your breath fresh again.

Kidneys

Alcohol might not be a traditional part of Easter indulgences, but they’re a common part of Aussie celebrations. This, along with extra sugar and refined carbs, puts enormous pressure on your kidneys making it much harder for them to do their job and remove the toxins from your blood. 

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On average, kidneys process about 200 litres of blood and produce about the same amount of urine each day. Give these hard-working organs a chance by feeding your body only healthy, nutritious foods. Fewer toxins entering your system means they can get rid of them much faster.

I hope you had a fantastic Easter indulging in its delights and spending time with family and friends! Now lets get ready to get back into routine! Comment below what you enjoyed most about your Easter!

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Your ultimate Easter survival guide

If you've been inundated with chocolate treats this Easter, it can be hard to think of anything else. But while it's important not to totally forget your healthy eating and exercise habits, having fun is also a top priority.

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That's why, this week, we have some great advice on how to indulge in the Easter festivities without risking a blowout.

Don’t start too early

The shops have been bursting with Easter treats for some time now, but try not to celebrate too early. Set some rules – perhaps a 'no hot cross buns before Good Friday' and a 'no chocolate eggs before Easter Sunday' rule. Waiting will help make the treats feel extra special too.

Better buys

Easter eggs don’t have to be banned but there is no doubt that you have to tread carefully; the average size chocolate bar (around 54g) provides around 17g of fat, 10g of which is saturated and even a small 30g serve of chocolate contains about 160 calories. If you’re a choc lover who can’t stop until the whole 250g block is gone, you're looking at a whopping 1,345 calories.

On the other hand, chocolate contains antioxidants called flavonoids, which can help to prevent a whole range of health conditions, from heart disease to cancer. So if you eat chocolate for its health benefits (yes, we believe you!), choose a dark chocolate that’s at least 70 per cent cocoa.

Here are some other ways to stay on track this Easter:

• Think small. Mini eggs aren’t just for children and, if you find it hard to stop once the foil’s off, they‘re a great option to help you stay in control.
• Drink cocoa made with skim milk and an artificial sweetener to satisfy your chocolate cravings.
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• Indulge in chocolate-dipped fruits or nuts, such as strawberries and blueberries or almonds and walnuts. This way you’ll get the taste with fewer calories and less fat, while boosting your antioxidants at the same time.
• If you’re overloaded with Easter eggs, stash them in a cupboard so they’re out of sight and take them to work or give them to your neighbours on Tuesday.
• Let your family and friends know that you don’t want to be wallowing in tempting chocolate and offer them some alternative gift options, such as a favourite magazine, new bestseller, pretty egg cup, DVD, CD or some Easter decorations.
• Instead of munching on it, why not bathe in it? There are lots of luxurious chocolate-based products out there that'll make you smell good enough to eat!

Do your diary

There's no getting around it; the only way to know exactly what you’re eating and drinking is to enter it into your diary. Do a little experimenting and type in some popular Easter treats to give yourself a good feel for just how many calories each item contains and how much exercise you'll need to do to burn it off.

Here are the calories in a few popular Easter treats to give you a head start in your preparations: 

Easter treat	Calories	Walking-off time (minutes)*
Hot cross bun	208	65
Plain croissant	243	76
Hollow milk chocolate egg (100g)	538	168
Cadbury's Creme Egg (1x40g)	183	57
Jelly Babies (5)	85	27
1 x 40g Lindt Easter bunny	217	68

*All figures are based on a 70kg woman.

As well as being prepared, keeping focused is a must. Don't worry too much about the odd overindulgence but don't use it as an excuse to give up either. Losing weight and getting healthy is not a race. Do acknowledge what causes you to fall off track. Then, on Tuesday, when the festivities are officially over, get back with the program.

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Happy Easter! 

I want you to enjoy yourself this Easter, but if you do fall off the wagon or receive criticism for relaxing a little, don't take it to heart.

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Why Easter Eggs May Help You Lose Weight

"Diets don't work!" scream a lot of PTs and nutritionists nowadays. And more often than not, they then go on to prescribe nutritional advice that can only be described as a diet. And then some. Real food it may be but try telling the average Joe that hot buttered toast in the morning's now out and an ostrich burger with a side of spinach is in (and don't even think about asking for OJ).

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A diet is "... the practice of eating food in a regulated fashion to achieve or maintain a controlled weight" according to Wikipedia. Sounds like a diet to me. So unless we're all caving in to every craving and impulse on an hourly basis, we're all pretty much on a diet every day. But a diet that's going to work in the long term needs to be sustainable which is where, in my opinion and experience, paleo-style eating and any other plan or regime that requires you to abandon 'killer carbs'/'preferred source of fuel for the human body' (delete as appropriate depending on bias) or any other major food group, comes a cropper.

I think successful long term weight loss lies not in swotting up on every conflicting bit of nutritional information going but in really getting to know yourself in terms of your relationship with food. Francis Bacon was right when he said "knowledge is power". Forget knowing the GI of a jacket potato though - knowing how to differentiate between genuine hunger pangs and food cravings is a better start, while becoming aware that comfort eating is one of the biggest myths going, and taking some responsibility for what you put into your mouth should both stand you in good stead to finally lose some weight.

I believe that inside every overweight human being is a slim version desperate to break out (and vice versa, for the record). So forget the 8pm carb curfew for now: try following these seven strategies every day for a few weeks and see if you drop a dress size - or two.

Know your hunger. 
Your best friend and magic pill to weight loss isn't a protein shake or even a dumbbell - it's the ability to distinguish genuine hunger pangs from cravings. If you're after something sweet or fatty, the chances are it's a craving, especially if you've recently eaten. Still in doubt? Give it time. Cravings will pass without being fed; hunger will get worse.

Don't give up chocolate. 
If you have a food weakness, probably best to accept that your long term diet plan needs to include it. Whether your food fix is a chocolate biscuit (or two), a bit of Easter egg, salty chips, or a supersized curry, chances are you need to factor-in the occasional splurge.

Know your limitations. 
If the biscuit tin, box of wine or another food or drink fix talks to you after a hard day, don't keep it in the house. You're only human and a Ben & Jerry's/Rioja bender will always seem more appealing than a bubble bath or glossy mag. But if you remove temptation, you'll survive... thrive, even. And be slimmer.

Don't kid yourself it's comfort eating. 
Comfort eating is the biggest weight loss saboteur going. The comfort is short lived and usually comes from planning and buying high cal stodge; everything after that is anti-comfort: guilt, shame and remorse. These sounds like big emotions to attach to something as benign as a bit of cake eating but after a decade of working with people with a variety of food issues, I've come to believe one thing: comfort eating soothes very little.

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Beware the office feeder. 
Don't succumb to peer pressure to eat and don't snack mindlessly - two things that go on a lot in the workplace nowadays. It seems every birthday, pregnancy, resignation and redundancy is an excuse to dash to M&S and splash out on 'tubs to share'. Don't do it - even if you stop at just a couple of those mini flapjacks, that's still 15 minutes on the treadmill, while a slice of your colleague's homemade cake would take an hour on the cross trainer to burn off.

Lose the liquid cals. 
Don't think drink calories count? Let me give you some numbers: if it's not factored into your daily calorie intake, a venti latte a day could mean a pound of weight gain in just 12 days. Yes, those liquid calories soon add up. Giving up just one glass of wine a day could mean weight loss of a pound in just over a month. Don't be clueless, don't be naive: know the connection between your belt notch and the glass in your hand.

Never eat your workout. 
I'm nearly out of space so I'll be blunt here: you're probably not burning half as much as you think during your workout. If you think you've earned that 'little muffin break' after a good workout, be aware that you've probably just consumed every last sweat calorie. Eat to appetite only and then eat well: if you're looking to lose weight, that means unrefined carbs like pulses, brown rice and potatoes with their skins, lean protein and lots of high fibre veg and salad. And not too much of anything either.

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Easter Weight Loss And The Easter Bunny. Are They Both A Myth?

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Millions of Americans are well into their annual spring diet program, trying to lose weight fast before summer arrives. Unfortunately, Easter can derail our weight loss efforts faster than Peter Cottontail hops down his bunny trail. With mountains of candy eggs and legions of chocolate bunnies, Easter packs enough fat and calories to obliterate even the best weight loss program. Attempting to stick with a healthy diet through Easter may leave the dieter wondering if Easter weight loss is a bigger myth than the Easter bunny.

"Easter is third in candy consumption in the United States with 940 million dollars spent on it in 1998. That's a lot of chocolate bunnies" (Source: about.com). "In 2000, Americans bought $1.9 billion of Easter candy and consumed 7.1 billion pounds to edge ahead of Christmas sales that year" (Source: Topeka Capital Journal, April, 2004). 

So what's a weight watcher to do, short of filling the Easter eggs with diet pills and weight loss products? By following a few simple guidelines, it is possible to maintain a diet plan through Easter and perhaps even achieve some healthy weight loss.



All Easter Candy Is Not Created Equal:
First and foremost, it's important to be aware that all Easter candy is not created equal. While no Easter candy could properly be called a diet product, it is true that some varieties are less fattening than others. On the healthier side of the scale are marshmallow eggs and jellybeans. Palmer Marshmallow Eggs, for example, in a 47 gram serving, boast just 130 calories, 0 grams fat, 0 grams saturated fat, and 38 grams carbohydrate (13% Daily Value).

Another Easter candy option that's may fit into a weight loss plan is Brach's Classic Jelly Bird Eggs. The recommended serving of 14 pieces (41 grams) has just 150 calories, 0 grams fat, 0 grams saturated fat and 37 grams carbohydrate (12% Daily Value).

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Marshmallow Peeps, one of the most popular choices in the country, are another low fat option. A 5 peeps (42 gram) serving boasts just 160 calories, 0 grams fat, 0 grams saturated fat and 40 grams carbohydrate (13% Daily Value).

Although Easter candy will never be featured as the next big weight loss pill, it is true that some confections are healthier than others. Choose wisely.



Chocolate Is Not A Diet Food:
In spite of the fact that jellybeans will never have a permanent place in a diet and nutrition program, at least they're healthier than chocolate. Far from being a diet food, chocolate packs in the calories because it's so high in fat.

For someone seeking fat loss this Easter season, perhaps the worst thing to find in their basket would be the Palmer Whacky Rabbit Chocolate Bunny (2.5 oz.). The recommended serving size is 1 package (71 grams), which will cost an astounding 360 calories, 20 grams fat (31% Daily Value), 12 grams saturated fat (60% Daily Value) and 46 grams carbohydrate (15% Daily Value).

Other chocolate Easter products likely to annihilate a weight loss diet include Hershey's Candy Coated Eggs with 210 calories per 9 piece (41 gram) serving, Nestle Butterfinger Nest Eggs with 210 calories per 5 piece (43 gram) serving, and Russell Stover Solid Milk Chocolate Bunny (7 oz.) with 220 calories per 1/5 piece (40 gram) serving.

To maintain some weight control this Easter, cut back on the solid chocolate goodies and opt instead for lower-calorie alternatives like the Cadbury Creme Egg. With a serving size of 1 egg (39 grams), this Easter favorite contains 170 calories, 6 grams fat (9% Daily Value), 3.5 grams saturated fat (18% Daily Value) and 28 grams carbohydrate (9% Daily Value).

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Other options may include Snickers Minis, with 170 calories per 4 piece (36 gram) serving, or Nestle Crunch Nest Eggs, with 180 calories per 5 piece (37 gram) serving.



Hide The Easter Basket (Again!)
"Peter Cottontail should be hopping down the Bunny Trail any time now. But you might be surprised at what he'll be bringing this year. While there's still sure to be plenty of colored, hard-boiled eggs on Sunday, candy makers say he also will be toting 90 million chocolate bunnies, 600 million marshmallow chicks and bunnies and 16 billion jellybeans. That's hefty load for such a little animal, huh?" (Source: Topeka Capital Journal, April, 2004). 

There's no doubt that the sheer volume of Easter candy available is enough to hamper even the best weight loss program. An Easter weight loss tip to deal with this issue is to eat just a little bit every day. Spreading the candy feast out over several weeks will not only minimize weight gain, but it will also prevent additional candy purchases well into summer. So after all the eggs and treats have been found this year, go ahead and hide them again in a kitchen cupboard. Out of sight is out of mind, and hiding that Easter basket (again) may be the weight loss strategy that makes the difference this year.



Join In The Hunt!
While most people acknowledge that they should exercise to lose weight, most lack the motivation to engage in weight loss exercise on a regular basis. The solution this Easter is to join in the Easter egg hunt with the kids. A 170 pound woman will burn approximately 116 calories in 30 minutes of hiding Easter eggs, and another 154 calories in just 30 minutes of egg-hunting (source: caloriesperhour website). Get out there and have some fun!

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Easter may not be the best time to pursue fast weight loss, but it is certainly possible to enjoy the holiday without raising your body fat percentage to new highs. By following the weight management techniques outlined above, you'll be able to greet the Easter bunny with a smile this year.



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Easter Weight Loss

As Easter eggs and hot cross buns line the supermarket shelves, you may find yourself faced with extra challenges coming soon. 

For better or for worse, most of us have grown up with the idea that Easter is about eating – and more specifically – eating chocolate. It's enough to make all your good intentions melt away.

Naturally, chocolate eggs do not comply with my weight loss program, but the good news is there are alternatives. Sugar-free chocolate is a sensible option for an Easter treat -but heed this warning… while sugar free chocolate may contain less carbohydrates and sugars than normal chocolate – it can contain nearly as many calories as regular chocolate, and even more fat! Read the labels on the sugar-free chocolate you buy.

Speaking of eggs (the real kind) they are a terrific source of protein and can be enjoyed many different ways as part of your main meal. Treat yourself to an omelette, quiche or savoury pancake. Check out the Primal Blueprint Cookbook full of egg recipes waiting at your disposal:

This recipe book has some egg-cellent (the pun had to be done haha) ideas that are healthy and satisfying for Easter entertaining.

Have a very happy Easter!

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Top Tips to Beat the Binge this Easter

With Easter around the corner, many people trying to keep their weight in check will be starting to panic, and it's little wonder.

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Australians scoff around 110,000 tonnes of chocolate each year - translating to a whopping 5.8 kilograms per person[1] per year, along with 42 kilograms of sugar - a staggering 27 teaspoons per person per day[2].

For many people, avoiding the sweet stuff is a daily struggle, at Easter time - with Easter eggs, bilbies and bunnies tempting us at every turn - it might seem near impossible. This, says Accredited Practising Dietitian Duncan Hunter, is where most people slip up.

"With temptation all around it's all too easy to opt to ignore your healthy eating plan over the Easter break, thinking you'll get back on track the following week. And while it's not realistic to completely ignore the Easter tradition - and the chocolates that go along with it - there are a few savvy strategies you can employ to make sure you treat yourself (a little) but don't undo your hard work and set your diet back because of a few days off the wagon."

To put that in perspective, Hunter says it takes two hours of brisk walking or 60 minutes of jogging to work off a large 100 gram egg, and even a small 7 gram Easter egg will see you walking for 8 minutes or jogging for 4 minutes to get rid of the guilt. 

"If you do the math, and consider how much effort is required to work off just a few eggs you might think twice before you put too many into your mouth. To boost your ability to navigate the Easter minefield, plan ahead so you don't get caught on the hop," Mr Hunter advised.

"The evidence shows that the fastest - and simplest - way to lose weight is through a carbohydrate controlled eating plan where there's no need to count calories and you feel satisfied for longer. This is why New Atkins is so successful; it begins by restricting carbohydrates for rapid weight loss and gradually adds nutrient-rich, low-GI carbs such as wholegrains and legumes as followers move through the four phases. It also allows followers to enjoy delicious foods they'd never dream of eating on an extreme low calorie plan which will make the Easter chocfest easier to navigate."

Here are Duncan Hunter's top tips for beating the binge this Easter:

• Rather than gorging across the entire holiday, choose one day to indulge within reason - and stick to your healthy low-carb eating plan, such as the New Atkins Nutritional Approach, for the other three days

• Don't walk down the chocolate aisle. No, really. The choice to eat chocolate begins when you choose to walk down that aisle in the supermarket. If you don't bring it home (or at least not too much of it), you can't eat it. Ditto for high-carb hot cross buns

• Don't constrain yourself entirely - there are plenty of healthy, sweet tasting treats that you can indulge in over Easter. Try swapping hot cross buns (41grams of carbohydrates each) for orange and poppy seed scones (5.6g of carbs each), or a regular sized 75g chocolate eggs (46g of carbs) for a serve of (Atkins) chocolate coated macadamias and blueberries (3.7g of carbs) (see recipes below)

• If you are going to allow yourself some chocolate, decide how much in advance, purchase small (less than 30g) low-sugar dark chocolate Easter eggs (check the label) that are wrapped so you can't eat them too quickly. Once you've eaten your designated stash, that's it. Don't keep bingeing all weekend

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• Leftovers can linger so once your family meal is done or your visitors are leaving, send a takeaway container home with your guests so that you don't have temptation sitting in the fridge all week. Give away or throw out any leftover chocolate - better in the waste than around your waist
• If you're still craving chocolate, satisfy your sweet tooth with a guilt-free low-carb treat such as an Atkins Chocolate Decadence Advantage Bar (just 1g sugar) or an Atkins Milk Chocolate Advantage Shake - the go-to drink for health-conscious chocoholics
 

Post-Easter plan.

Should your best-laid plans come unstuck, don't despair, Duncan Hunter has whipped up a quick post-feast fix to get you back on track in a flash.

"Since most of the weight gain from a brief episode of carbohydrate overindulgence is water, the best antidote is to reduce your carb intake. Drop back to 20 grams per day of carbohydrates and stay there until the weight you gained comes off. After that you can slowly increase your carbohydrate intake according to your individual goals and metabolism," Mr Hunter advises.

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Hunter also suggests a morning exercise session the day after Easter to reset your metabolism and get back into a routine. Alternatively, grab a friend and sign up for the New Atkins Buddy program so that you have a friend to support you - and keep you motivated on the way to your weight loss and healthy lifestyle goals.





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