What a transformation! Evelina's pre and post diet pics July 2009 - December 2009.
What are your advice to find motivation to start a diet?
What led you in the first place to even think of starting a diet? The answer to that question is probably a very good reasons to start dieting.
Do you have any general tips to find motivation when dieting?
On days that feel hard and heavy, ask yourself why you are dieting and look ahead towards the goals. Spend time with loved ones that give you energy and power and not people who take power from you. Believe in yourself and that you are worth only the best and what's best for you!
Do you have tips to maintain a diet for a prolonged period (months)?
Plan your days and weeks of workouts and meals. Always be prepared for unpredictable things to happen - you might not make it home in time to eat, for example. Therefore, always carry a protein drink or snack with you incase of an "emergency".
Do you see a food journal as a necessary part and tool in an effective diet?
I strongly believe somekind of a food plan as a very important part of a diet, to keep track of weight loss and to make changes to reach the stated goals in time. If you know what and when to eat there's less risk for distractions. Planning is the key word in a diet. So for me it is obvious that the diet should be planned in advance.
What do you see as the biggest pitfalls when it comes to sticking to diets and weight loss?
That you for some reason feel sorry for yourself and emotional eating. So remember - it is YOU who chose this, and you probably have chosen it by a very good reason. It is very important to set targets along the way to the final goal. This makes it easier to see changes and that it feels achieveable. However, it is extremely important to set realistic goals, otherwise there is a risk that you will spend much of their diet to reflect and think about whether you are really able to do it or not.
What is your experience with other females and their excuses or mistakes that make them fail a diet?
Above all, it's lack of self confidence and self-beleive. I don't need to ask someone else to answer that question, it's enough to look at myself. I have the desire to lose weight and get in competition-shape, but the motivation that's needed isn't always there, everyday, all the time. It is easy to slip from time to time and go in the refrigerator and pantry for that one snack or two. That's when you need to think a step further - remember the long term goals!
Another excuse is that you do not have time to workout or to plan your meals ahead, etc. But to me that's mostly about ignorance and a non-commited attitude. The most important thing is to draw up a clear plan and vision from the outset in order to have full control of what to do and how to do it!
What do you see as your own personal features that has made you manage to lose weight and compete in fitness/bodybuilding?
I'm very stubborn and resolute once I've made up my mind. I have a clear vision and I will achieve it even if it requires a bit of a struggle sometimes. Achieving goals is so much better if you had to fight for it, right?
On the whole, I believe in myself and what I do and above all it gives me an incredible kick to be in good shape and know that I have done this for myself, nobody else!
What is important to consider in order to maintain the lost weight after a diet?
Not to start eating everything you can come acress as soon as the diet is over. See the diet as a springboard for your new life and new habits, not just a short term way of life. Take with you the knowledge and, hopefully, good feeling you have in your body to live a healthy life even after the diet ends and it will become easier to maintain your weight.
What's your take on the Paleo diet (or other low-carb diets) and low-fat diets?
I have experience in ketogenic diets, sticking to healthy fats. I don't think low-fat diets are good, especially for girls since our bodies are more vulnerable to fat-restricting diets. We need to eat fat in order to burn fat and my experience says that females react more negative to diets with low fat percentages, and it might be easier to slip on such diets too. However, my body responds well to a diet composed of low carbohydrates/high protein/moderate in fat. It's all very individual. But above all I believe in a good balance between the various nutrients then it also becomes more sustainable in the long run.
What's your approximate daily carbohydrate intake (grams / body weight) and energy distribution when dieting?
I change my carb intakes according to the diet progress. Right now I'm approximately eating 1.5 g carbohydrate / kg body weight - 2.5 g protein / kg body weight and approximately 1 g fat / kg body weight.
Normally, what is your daily energy deficit when you're on a diet?
Minus 500 kcal/day
Finally, you have any good punch-lines or slogans to lean against and find strenght during a diet?
"If there's a will there's a way!"
CLICK HERE FOR SOME IMPRESSIVE PICS OF EVELINA ON STAGE AT "LUCIAPOKALEN" 2009
Visit Evelinas blog and homepage - in Swedish - at www.evelinahammar.com, for her insights, daily adventures, workouts, recepies and more!
/Henrik
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