UNIVERSAL Model & Talent

15

Do everything and remain a Queen: 5 tips

5 DIET SINS TO AVOID

Year Anniversary Top 10 International Models Fashion by Mia Boutique Bridal & Occasions

Chairman’s Note As we gather to celebrate the Miss 5 Continents pageant, I am honored to address you on behalf of our organization. There's a common misconception that Miss 5 Continents is merely a beauty contest—a superficial event focused solely on physical appearance. However, I stand before you today to shed light on the true essence of our pageant.

Behind the glamour and elegance lies a rigorous screening process, one that delves deep into the character, intellect, and capabilities of our contestants. These young women and men represent more than just beauty; they embody leadership, talent, diversity, and service. They are advocates for change, champions of equality, and ambassadors of goodwill.

We, at Miss 5 Continents, invite you to see beyond the surface—to recognize the profound significance of supporting our event. It's not just about crowning a winner; it's about nurturing the leaders of tomorrow, empowering them to make a difference in their communities and beyond.

Together, we can create an event that celebrates the virtues of talent, diversity, equality, hard work, and service. By joining hands, we can amplify the impact of our efforts and inspire positive change on a global scale.

I want to express my heartfelt gratitude to each and every one of you for your commitment to our cause. With your unwavering support, we will continue to contribute to charities, promote volunteerism, provide mentorship to youth, and build stronger, more inclusive communities.

Ike Lalji

Chairman of Executive Board BEAUTIES OF 5 CONTINENTS

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World Beauty Queen wins the highest humanitarian Award “Light of Life” Girl talk with World Beauty Queen Elena Suleymanova

Dress by Xscape Make up and hair by Amna’s Studio Photographed by LaBella.Photostudio

From World Beauty Queen to CEO of BEAUTIES OF 5 CONTINENTS™ International Pageant & Modeling

Elena Suleymanova In a recent interview, Elena Suleymanova, the World Beauty Queen of 2017/2018, shared insights into her journey, from winning the prestigious title to becoming the CEO of BEAUTIES OF 5 CONTINENTS™. The interview sheds light on her experiences, the unique format of the pageant, and her commitment to humanitarian causes.

Elena expressed her gratitude for being the World Beauty Queen, describing it as a dream turned reality—a blessing she remains humbled by. As the crowned Miss Russia 2016, she reflected on the honor of representing her country in the international beauty arena.

The conversation then delved into BEAUTIES OF 5 CONTINENTS™, an organization celebrating 15 years in the pageant and modeling industry. Elena explained the innovative format, where 6 Queens and 6 Princesses are crowned, each representing a continent. The pageant aims to empower young female contestants through leadership and life skills programs.

For those considering participating in a pageant, Elena emphasized it as a transformative opportunity to invest in oneself.

She highlighted the invaluable platform it provides, citing her own journey—from a cruise trip bonding with contestants worldwide to becoming a sought-after figure in various events and charities.

Explaining the rationale behind crowning 6 Queens & 6 Princesses, Elena stressed the collaborative aspect, allowing more contestants to make a meaningful impact. She sees the team-oriented approach as a source of inspiration and accomplishment for all involved.

Dress by Xscape Make up and hair by Amna’s Studio Photographed by Larissa Skliarenko

Dress by Mia Boutique Make up and hair by Amna’s Studio Photographed by LaBella.Photostudio

Dress by Mia Boutique Make up and hair Amna’s Studio Photographed by LaBella.Photostudio

As the World Beauty Queen, Elena's mission centers around managing the portfolio of 142 countries. Her primary focus is on poverty reduction projects, promoting diversity, and supporting charities for children with special needs. The interview showcased her recent involvement in the Maple Leaf Film Festival, where she presented awards to industry figures, describing the experience as amazing and unique.

The pinnacle of the interview was the revelation of Elena receiving the highest Humanitarian Award, "THE LIGHT OF LIFE," a recognition of her dedication to charitable causes. Elena expressed her thrill and honor, emphasizing her commitment to making a positive impact globally.

Closing the interview, Elena, now the CEO of BEAUTIES OF 5 CONTINENTS™, credited her rapid ascent to the top to the guidance, unwavering support and commitment from the President and Chairman of the Executive Board Mr. Lalji. She also expressed immense gratitude for the platform provided by the pageant and hard work form pageant’s dedicated team. With her new role, she aims to contribute to charitable causes on a larger scale and enhance the empowerment programs for contestants.

Elena Suleymanova's journey from World Beauty Queen to CEO reflects not only personal success but also a commitment to making a difference in the world through beauty, leadership, and humanitarian efforts.

Alina C

Dress by Xscape Make up and hair Amna’s Studio Photographed by LaBella.Photography

Turn around Specialist SINCE 1982

IKE LALJI, BASC, CHA PRESIDENT & CEO

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Do everything and remain a Queen:

5

tips businesswomen use that will make your life better

A successful businesswoman told UNIVERSAL M&T how to effortlessly manage the endless cycle of affairs and at the same time not forget about her own beauty.

Are 24 hours a day not enough for you to keep up with everything at work, devote time to your family, and even take care of your beauty? These 5 simple life hacks from a successful businesswoman will prove how wrong you are. In fact, you can do everything and even more.

LEARN how!

ROUTINE My day includes certain procedures: meditation, morning exercises, healthy nutrition (do not consume sweets, alcohol, starchy foods, making an exception only once a month). I try not to reply to messages before ten in the morning and go to bed no later than 12 at night.

An important part of the regimen is to avoid movies daily. I completely exclude TV shows from my life because I always want to watch another and another episode. Although many will not agree with this, for some, just the process of watching movies can be a way to relax.

Routine is an important organizational element in the activity of any businesswoman, without which she will not be able to look good and feel great.

PLANNING You can plan sources of income, expenses, business tasks, goals. There is a saying: "No plan no results." Planning is best done in different areas of activity: personal, family, business, children. The main rule: do not set more than seven to ten tasks per day.

I start by making plans for the year, then I break them down into months, and then into days.

Thus, an end-to-end planning system is made. Of course, at first it may seem very boring, but it is not at all. When you plan, the likelihood that this event will happen increases.

Your brain keeps in mind what you have planned. You can write plans in notes on your smartphone. I write goals for the year every day. Planning is the key to stress reduction.

CONTROL This is also a very important life hack. It's not about controlling someone, but about monitoring the progress of your affairs. You can mark all completed tasks with a green checkmark and move notes down to the “done” section. So, up to 70 completed tasks can accumulate in a month - this is very inspiring.

I recommend introducing a progress report: in the morning, after planning, you need to sum up the results of the previous day, and if some tasks are not completed, transfer them to the current day, marking them with a red exclamation mark. This greatly improves efficiency.

I can say that from the moment I began to fulfill the three points described above, my efficiency has increased four times, energy and satisfaction from the work performed have appeared. And most importantly - more time to rest.

RELAXATION Relaxation is very important for a business girl, because it makes it possible to focus on business goals, clearly understand them and think over a strategy for moving towards them.

Anne Morzoy

Businesswomen are often overburdened with personal and work affairs. Because of this, there is a mixture of business and family: women begin to perceive their business as another child, which reduces the effectiveness of their activities.

Why are men often more productive in business? They are less emotional, more focused, able to concentrate on one task. This leads to greater efficiency.

Meditation is great for relaxation. Long walks (more than an hour) without a phone or sports also help.

ENVIRONMENT The environment strongly influences women, as we are very emotional. It is important to avoid friendship with toxic people. By the way, the first person who voiced this idea was the American business coach Stephen Covey.

What is toxicity? Condemnation, judging negatively, gossip. These things deprive you from self-confidence, provoke self-criticism and procrastination. You need to carefully select the environment, communicate with those who love, admire, and support you.

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ABOUT BEAUTIES OF 5 CONTINENTS After managing Miss World Canada and having 12 years in pageant and modeling industry, BEAUTIES OF 5 CONTINENTS™, revolutionizing the traditional paradigm of beauty pageants. Stepping away from the age-old norm of crowning only one queen, this visionary pageant management resonates deeply with the modern contestants. Gone are the days of tears and shattered dreams as the pageant recognizes the multifaceted talents and aspirations of its participants. It's not merely a competition but a platform for transformation, empowerment, and humanitarianism.

Moreover, the pageant doesn't just celebrate external beauty but places equal emphasis on inner grace and character.

It's not just about the dazzling gowns and radiant smiles; it's about the profound impact these ambassadors can make on the world stage.

MISS 5 CONTINENTS™ empowerment program champions a progressive approach by crowning not just one, but 12 queens and princesses annually, representing the globe in its entirety. Each continent is honored with a queen and princess, alongside the prestigious titles of World Queen and World Princess. This unique structure ensures that 36 humanitarian projects are initiated and supported every year, amplifying the impact on communities worldwide.

Central to MISS 5 CONTINENTS’s program is the provision of world-class leadership and life skills coaching through expertise of four illustrious mentors: Anthony Robbins, Deepak Chopra, Christopher Howard, and Dale Carnegie. With their guidance, contestants are equipped with invaluable tools and strategies to navigate the complexities of the modern world with confidence and grace. From mastering effective communication to cultivating resilience in the face of adversity, the development program empowers contestants to realize their full potential both on and off the stage.

In addition to esteemed coaching faculty, MISS 5 CONTINENTS™ offers an unparalleled opportunity for aspiring models to hone their craft. Its extensive modeling training program provides participants with the knowledge and skills necessary to excel in the competitive world of fashion and beauty. From runway techniques to posing for the camera, MISS 5 CONTINENTS’s expert instructors ensure that every contestant is equipped with the expertise needed to command attention and leave a lasting impression.

MISS 5 CONTINENTS™ sets an exemplary standard of philanthropy and compassion. With donations ranging from $65,000 to $85,000 annually to the Children's Charity, MISS 5 CONTINENTS™ showcases its commitment to uplifting children with special needs. Supported by the altruism of contestants, volunteers, and generous sponsors, the pageant leaves an indelible mark of kindness and generosity.

MISS 5 CONTINENTS™ by BEAUTIES OF 5 CONTINENTS™ isn't just a pageant; it's a beacon of hope, a catalyst for change, and a celebration of diversity. With its unwavering dedication to empowering the youth and making a tangible difference in the world, it paves the way for a brighter, more inclusive future.

TOP MODELS ASHLEEN C. She looks in the mirror and what does she see? Hope. From Coquitlam B.C Ashleen Chand born October 10th 1994 lives her life day by day with a dream as her motivation. Currently studying Broadcast Journalism at the British Columbia Institute of Technology she envisions her future to be a creative portrait of media.

Performing is her passion and smiles are what brings it to fruition.

On her spare time you will find her with either family or friends creating more memories to last a lifetime. Her favorite word is “Believe” this is because without believing in who you are and what qualities you have stops the ability to grow. Therefore her hobbies are Baking, Acting, Journalism and whatever else she believes she can excel in. She applied to be a part of Miss World Canada because all she wants and has faith in is growing who you are as a person; Learning new characteristics about her own personality and learning new perspectives she never thought of. She wants to show that no matter whom you are and what your flaws may be, if you open your heart up and believe anything is possible.

MARYAM N. Integrity and vision: two fundamental characteristics that derive from an effective leader. Born June 18th 1993, standing at 5’6”, currently residing in Stoney Creek, Ontario and a student of Brock University Honours Computer Sciences with concentration in Software Engineering, Maryam Nissan is an advocate of both, among other leadership qualities. For instance, integrity is the core quality in her life. She demonstrates honesty and believes it is the best policy, while also having strong moral principles, sincerity, and rectitude. She believes self respect is of utmost importance. Another very essential trait of a leader is vision. Maryam is working on a goal that’s greater than herself, and the primary goal is to help children and less fortunate members of society. She is in belief that working towards a vision is more inspiring than working towards personal gain, and strives to make a difference in her community.

Being of Assyrian descent, having been born in Baghdad, Iraq and additionally previously lived in 4 different continents, Maryam is knowledgeable in multiculturalism and practices equality in every sector of her life. In her leisure time, her hobbies include fitness, nature walks, and time with friends.

TOP MODELS SAFIA N. Safia Nazarali was born and raised in Calgary, Alberta. She moved to Ontario in 2008 to pursue a Bachelor of Science Honours in Life Sciences at Queen’s University. Upon completion of her undergraduate degree, Safia worked in women’s cancer research, during which time she published two papers in international cancer journals. She is currently pursuing a Master of Science in Global Health at McMaster University in hopes of working with marginalized communities around the world. Outside of school, Safia has been heavily involved in volunteerism. Her experience ranges from volunteering at nursing homes to working one-on-one with children with learning disabilities.

Safia also has a passion for sports. She played competitive volleyball for over 10 years and has competed in several half marathons. As a result of her passion for global health and women’s health, Safia’s platform as a finalist is to advocate and raise awareness for women’s health, particularly in marginalized communities. She also wants to teach youth about the importance of giving their time and knowledge to those in need. Safia believes that her role as a Miss World Canada finalist will inspire young people to gain the confidence to pursue their dreams!

RAVEN Y. Strength, grace, compassion and kindness; these are the traits that Raven Yray strives to embody. Born in Vancouver BC, raised in the Philippines, she currently resides in Calgary, AB where she is a registered massage therapist and a licensed international makeup artist. While in the Philippines she was involved in outreach programs dedicated to indigent communities and the elderly. She is now looking to reach out to others, namely women and children.

She decided to join Miss World Canada to use this platform to bring awareness and support to the community, give hope to children with special needs, to be a voice and a role model to our future young leaders, and to connect and reach out to women to help build their confidence. By doing these, she hopes to set an example and start a positive change in society wherein each of us would help one another reach our full potential. Helen Keller once said “The best and most beautiful things in the world cannot be seen or even touched-they must be felt with the heart.” This is the philosophy that she follows and truly seeks to embody Beauty with a Purpose.

TOP MODELS ANASTASIA L. Anastasia Lin was raised in China, in a university community surrounding a thousand year old academy, steeped in culture and tradition. Since moving to Canada when she was 13, Anastasia has learned the true value of the freedoms we cherish. She has determined to share this message of freedom and be a voice for the voiceless. She has dedicated her life to religious freedom and had become a recognized voice in the human rights community. Through her work as a international film star, sought-after model and human rights activist, she has combined her personal passion for human rights with her professional talent. Wherever possible, she plays roles that carry messages of freedom, courage and power of faith. Anastasia has earned an extensive list of more than 20 credits in film and television. She is best known as the lead actress in the award-winning film Beyond Destiny (2010) and in Bleeding Edge (2014). Her works have garnered numerous international awards including the Mexico International Film Festival's Golden Palm Award and California's Indie Fest Award of Merit. Many of her other roles have been well received, as has her many experiences as a model appearing on runways from New York, to Toronto.

ENA V. Ena Vehabovic is currently attending the University of British Columbia in the beautiful Okanagan Valley. She is in her last year of civil engineering and looks forward to her future as an engineer-in-training.

Ena is very fortunate to be joining the slim percentage of women in engineering. However, she wishes to see a change in this number. Ena believes that with her enrolment in Miss World Canada, she can inspire and motivate other young girls to step out of their comfort zone and further their education in math and sciences. She does her part to better the world whenever she gets an opportunity. Ena has worked on a year-long research project which aims to provide victims effected by natural disasters in developing countries with sturdy homes. Ena was born in Slovenia, with a Bosnian heritage. She is a proud Canadian but believes that her roots bring out an understanding and appreciation of different cultures. Ena believes that Miss World Canada is a step out of her comfort zone and in the right direction. She looks forward to the opportunities provided by such an exciting event and hopes to see a change in women in the engineering profession.

TOP MODELS BETTY YUNLEI L. As a strong believer in the value of multiculturalism, Betty Lu has dedicated her life to promoting awareness, raising funds and empowering young people in her community. She believes that cultural diversity is Canada’s identity and strength and that respecting and celebrating our varied cultures will lead to increased harmony and happiness for all Canadians. Betty’s mission to promote multiculturalism includes many successful endeavours. In 2008, Betty co-founded the Vancouver School Board Inclusion Club to “bridge, bond and build” stronger relationships between students from different cultural backgrounds. The club grew to over 500 members who collectively volunteered over 17,000 hours promoting positive social causes.

Dance has been indispensable to Betty’s life since the age of three. She has performed and competed to great acclaim internationally. Now, Betty is the Lead Dancer at the Cindy Yang Dance Academy of Canada where she also mentors young dancers. In 2014, Betty won first place at both the US Dance Magic Competition and the China International Advertising Model Contest. Betty is a scholarship-winning finance student at the Sauder School of Business at UBC and dreams of using her business sense and leadership skills to make the world as culturally diverse as her home, Canada.

FARIYA A. Fariya Ali is a Canadian, Fijian. Currently residing in Surrey, BC, joining the world in January 28th, 1993. She is well known for being an aspiring model standing at 5’1 she’s working with Boss Management Inc., Fan Fair Unlimited and Next Models. Fariya is also known for being an activist for multiple organizations like PeTA for three years, "People for the Ethical Treatment of Animals", WWF. The Worldwide Fund for Nature and an activist for Greenpeace.

She is happy to be apart of NWSC for 5 + years, a family charity organization, helping raise money for people back home in Fiji for health, sports, education, and for an overall better future. Fariya has had great success raising money and creating awareness for, causes and organizations. She enjoys participating in projects, fundraisers, different events and organizations. Some of her favourite and most strongest attributes are in dance like Bollywood and hip hop style dancing. She has been involved in dance for many years, from small family & friend performances to the big stage of massey theater. Fariya’s ultimate goal from being a model / activist is to promote being apart of something bigger than yourself.

TOP MODELS BECKY M. With the statement of “Great things never came from comfort zones” resonating in her mind, Becky Molly looks at each day as an opportunity to dream bigger, strive for greater, and aspire for the unimaginable. Originally from Port Alberni, BC, and born on April 15th, 1990, this 5’11 fitness enthusiast has a passionate heart for making positive change. Currently, Becky is pursuing an Honours’ degree in Psychology, with a minor in Social Development Studies at the University of Waterloo. In September, she will continue to develop expertise as she begins a Masters of Professional Education with a focus in Applied Behaviour Analysis from Western University.

Becky is passionate about educating individuals on an international level who support persons with Autism Spectrum Disorder and have travelled to India and Africa multiple times to do just that. When Becky is not engaging within her local or global community, she will be at the local gym. As a present Ontario Physique Association Figure competitor, Becky is passionate about promoting the importance of physical and mental health through weightlifting and proper nutrition.

Becky strives to be an example to many that hard work, perseverance and a passion for change is the recipe for success!

SHANIE B. Shanie Bussières is a proud French Canadian from the province of Québec. Born on December 30th 1995, she is now nineteen year old. We can describe her as a persevering and strong girl, who gives everything she can when she wants to achieve something.

From her small north coast town of Baie-Comeau, she decided to compete at Miss World Canada. Knowing that it would be hard to get people's support because her dreams were big. But as a dreamer and a believer she worked hard believing in herself and finally managed to be part of it. She is a good singer, but her biggest talent is her ability to inspire others to be ambitious in life.

This 5'8 young woman stands with poise and power for good causes. Growing up in her small city, she learned to live in a warm society that helps each other without judging anybody. She is now putting all those qualities together to help people as much as she can in different ways, like going door to door and running the terry fox run. These qualities makes her a good person inside and out, and are the reason she should be Miss World Canada.

TOP MODELS ALAA M. Alaa Mefleh was born on May 3, 1995. He was raised in Lebanon, and at the age of fourteen, he moved with his family to Canada. Alaa is a young model/actor based in Montreal. He started modeling at a young age when a photographer noticed his pictures on his Facebook profile and asked him for a photoshoot. Since then, Alaa found his passion and decided to go further in this field.

So far, he has modeled for a number of photographers and clothing companies, and also did some acting work.

He decided to apply for International pageant because it is a pageant that focuses on things beyond physical beauty: being national Ambassadors on a world stage.

For him it is an opportunity to get closer to his dream.

Alaa believes that in life, to realize a dream, one must work very hard. And today, here he is, a National Finalist for Mister World Canada, living his dream and hoping to realize it.

NAVID C. A passionate and professional dancer and choreographer, Navid Charkhi, who stands 6'4”, is a proud Surrey resident in British Columbia. Moved to Fleetwood Surrey from Gonmbad Iran when he was 12, Navid fell in love with what Surrey has offered him and his family through the years. It wasn't all rosy though, as a young and new immigrant, he experienced bullying but that didn't taint his love for Surrey. Instead he is advocating for Surrey “one dance step at a time” to have its image become more positive considering it has gotten bad reputation in recent years. He believes that Surrey is a great city to live in and raise a family. This has been the city where his family has brought him up as empathetic, altruistic, inclusive, accepting and loving member of society.

TOP MODELS JINDER A. Jinder Atwal was born on May 16th, 1988, in Terrace BC, and has ambitions to conquer the world! After obtaining his Bachelors of Science in cellular molecular genetics, he's worked on entrepreneurial pursuits at home and abroad, seeing one of his ventures expand into South East Asia. Apart from his career, Jinder's love of travel led him to over 20 countries.

KONARK S. Determination, dedication, excellence and passion are four defining qualities for success according to Konark Sabharwal. This handsome young man was born on September 9th 1992 in Abu Dhabi stands at six feet two, is of Indian descent, and moved to Toronto at the age of eleven. Konark strongly believes in and advocates for cultural diversity. He is passionate about diminishing cultural and racial discrimination across the globe in light of recent events.

J U D G E S

ROBIN REICHMAN | RECORDING ARTIST & TV PERSONALITY Message to Contestants: “Congratulations to you all for your hard work and dedication towards becoming this year’s Queen or Princess. Remember keep smiling and be your own kind of beautiful”.

NICOLE WATSON | ACTRESS & PRODUCER Message to Contestants: “Don’t take no for an answer if you are truly passionate. You will find a way”.

C E L E B R I T Y

ZYA MOU | SINGER Zya Mou is a prominent Chinese Canadian singer who has skyrocketed to instant stardom since her release of the well-known song "X in Zui” . "Xin Zui "was the theme song of the popular Chinese TV drama “281 Letters”.

JAYLENE TYME | MAKE-UP ARTIST & ENTERTAINER Message to Contestants: “Dream your dreams and live your life with intellectual commitment.” Heath Ledger

ILONA KISS | CASTING DIRECTOR Message to Contestants: “Create the magic that is in you and let it flow freely into your life”.

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5 DIET SINS TO AVOID There are a few common mistakes that people make when embarking on what they perceive to be a healthy eating plan.

Here’s how to rectify them…

Sin #1 – Starving yourself Many people blindly believe that skipping meals or greatly reducing their energy intake will help them drop weight.

However, your body needs a certain number of kilojoules to function properly, so if you reduce your food intake to below this minimum amount your metabolism will slow down to conserve energy for your body’s basic functions.

“A slow metabolism makes it harder to lose weight and makes gaining weight easier, too,” says Lila Bruk, dietician at Lila Bruk & Associates in Johannesburg.

It’s also important to note that depriving your body of food will lead to a loss of muscle as the body metabolises muscle tissue to sustain itself.

Your metabolism will thus slow down even further as you lose more muscle, thereby reducing your metabolic rate and further compromise fat loss.

Not eating enough will also inevitably lead to a dip in blood sugar and the lethargy, mood swings and cravings associated with this physiological effect.

Lastly, extreme diets don’t work because they’re impossible to maintain. You will eventually go back to eating normally and will be more likely to overeat to compensate for all the meals you missed.

“If your gaps between meals are too long you will get too hungry and find it harder to control your eating at your next meal”, asserts Lila. “Rather try to have five to six small, regulrar meals per day and space those meals three to four hours apart.”

Sin #2 – Forgoing Fruit Fruit is crammed with sugar, so it is often advised that you leave it out of an effective weight-loss programme. However, fruit is an excellent source of fibre, vitamins, minerals and antioxidants, and the right fruits can be a very healthy part of a balanced diet, says Lila.

Whole fresh fruit also contains a lot of fluid and fibre that tends to fill you up on fewer kilojoules.

“Fruit does contain a significant amount of fruit sugar called fructose,” concedes Lila. “However, choosing fresh, low GI fruits like apples, pears, peaches and oranges, and sticking to no more than two fruits at a time, shouldn’t have an effect on your blood sugar.”

Citrus fruit, kiwis, grapes, and berries are particularly high in disease-fighting antioxidants and apples and pears are rich in pectin, which subdues hunger, stimulates the metabolism, and promotes intestinal health.

Sin #3 – Cutting Carbs Completely While eradicating processed and high glycemic carbohydrates like white bread, pasta and sweet treats from your diet can help you lose weight, going to extremes by cutting out all carbohydrates can prove harmful.

Lila points out that the unhealthy side effects of these diets include constipation due to lowered fibre intake and bad breath due to ketosis.

“You can also suffer from vitamin and mineral deficiencies due to the low fruit and vegetable intakes,” she adds.

The best approach is to reduce carbohydrate portions and only eat healthy complex carbohydrates like unprocessed whole grains, legumes and low GI fruit and vegetables in moderation, combined with lean proteins.

This will ensure that you receive sufficient nutrients, energy, and fibre to keep your body functioning at an optimal level.

Avoiding carbohydrates close to bedtime will also give your body time to burn that energy before you sleep and makes it less likely that you’ll store excess energy as fat during this extended period of inactivity.

It is also imperative that you drink enough water daily. Water not only controls hunger, but it also stimulates the metabolism and is essential for your body’s health and balance.

Aim to drink eight glasses of water a day or keep a large bottle of water with you and sip from it throughout the day.

Sin #5 – Being a Diet Perfectionist Having an all-or-nothing attitude towards your diet and lifestyle choices can easily sabotage your efforts. All-or-nothing dieters will often pick out a complicated diet that is almost impossible for them to maintain. They then give up and often punish themselves when they veer off track.

Avoid this behaviour by following a balanced, nutritionally sound diet and brush off mistakes if they occur. The only way to achieve your goal permanently is to make a commitment to becoming a healthier person on both the good and the bad days.

Sin #4 – Not Sipping Smart Fruit drinks, fizzy cold drinks, energy drinks and alcohol are some of the biggest kilojoule traps.

Alcohol is actually doubly so, because drinking diminishes our willpower, making fatty snacks or sweet treats that much harder to resist.

Opt for mineral waters, diet soda, herbal teas, or coffee with a dash of fat free milk and sweetener instead.

If you have an alcoholic beverage, enjoy wine spritzers or mixers with sugar-free drinks and match each alcoholic drink with a glass of water or a diet soft drink.

By Julia Lamberti