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I have almost gotten to my goal weight a number of times, but each time I do, I pull up short and put back on a couple of kilos. I have been carrying an extra five kilos for a long time now and I would really love to get rid of them. Only I don't want to go back to Weight Watchers. I don't need a diet, I need a new approach to food.
This book is just that. It is not about counting calories or starving yourself or depriving yourself, it is about sensible food rules (you know how much I love those!).
So to give you a taste, I am going to write my top ten tips from the first section of the book.
1. Eat more vegetables (3 cups per day) - How? Serves at lunch and dinner (1/2 your plate at dinner); take extra vegies with you for snacks (2 serves); juice them; order extra sides of vegies when you eat out.
2. Eat low GI carbs - small serves of dense wholegrain bread, small portion wholegrain rice/pasta, grain based crackers, whole fruits (no more than 2-3 serves a day though), museli, oats, bran for brekkie, more beans. Avoid 97% fat free products (full of sugar) and artificial sweeteners - goodbye Coke zero?.
3. Eat carbs and protein together (keeps you fuller for longer) e.g. wholegrain crackers and low-fat cheese, rice and tuna.
4. 2-3 hours between meals/snacks (she suggests you write down each time you eat for a day to see how often you actually put something in your mouth - food or drink).
5. Make sure lunch is high in fibre and contains protein.
6. Have a 3pm snack that needs lots of chewing (like an apple or carrots) then follow this with another tasty, protein rich snack e.g. walnuts, peanuts, almonds or cashews. If you are still hungry, have your vegetable snacks, chewing gum or green tea.
7. Buy the 4Cs (chocolate, cake, chips and cheese) in portion controlled sizes.
8. Have a big breakfast (with correct protein/carb balance to keep you satisfied for 2-3 hours) before 8am.
9. Don't eat anything after 8pm.
10. Choose hard foods - the more chewing you do, the better.
I am trying to change one thing each week. Last week I worked on the timing and make-up of my breakfast. While I am 100% a breakfast eater (waaaaaaay too many bum issues not to be), I noticed that I frequently hadn't eaten it by 8am. My work days I do, my home days, I don't, so I am having another go at it this week. I was more adventurous with my breakfasts though and found that I could keep myself satisfied for 2-3 hours, so I have done well with that.
This week I am working on the other end of my day - the night-time snacking. To try to avoid eating after 8pm, I will be focusing on eating more protein and vegies at lunch.
This has been a very interesting way to view my nutrition. I haven't weighed myself (not since I put on 3kgs overnight when I started using the Mirena) but I don't feel the need to yet.
What are you focusing on on your weight loss journey this week?