Summary:
Remember to
- JUGGLE your food! (read all about it below)
- Reduce carbs = more fruit/veg (eat from the rainbow selection!)
- EAT LESS = TRICK YOURSELF (smaller portions/plates)
- Increase water, herbal teas
- RESTRICT treats to once a week (Small helping)
- Eat LESS - more OFTEN
- Dont SKIP meals
- Regular exercise with short energetic bursts.
Start Food juggling
Juggle ingredients of your favourite meals = REDUCE carbs (carbohydrate content) slightly + increase the amount of fruit & vegetables.
Reduces calories + controls your blood sugars.
2x your nutrients.
Eg: Change your spaghetti bolognaise from a large plate of spaghetti topped with fried mince & onions + tomato based sauce= approx. 600 calories.
Reduces calories + controls your blood sugars.
2x your nutrients.
Eg: Change your spaghetti bolognaise from a large plate of spaghetti topped with fried mince & onions + tomato based sauce= approx. 600 calories.
Now try JUGGLE THE INGREDIENTS
- use half the spaghetti & meat. Then add real vegetables eg: mushrooms , sweetcorn, tomatoes, grated carrot. These dissolve and mingle during cooking. RESULT: A fabulous sauce - tastier, healthier & a more filling meal. VIP: Calories are halved - 300 per serving.
- use half the spaghetti & meat. Then add real vegetables eg: mushrooms , sweetcorn, tomatoes, grated carrot. These dissolve and mingle during cooking. RESULT: A fabulous sauce - tastier, healthier & a more filling meal. VIP: Calories are halved - 300 per serving.
Practice FOOD JUGGLING with all your favourite meals - watch your waist reappear.
Drinks carry a LOT of calories
The calories of drinks add up without you noticing because its not FOOD. Don't drink Fizzy drinks, juices, wine, beer, latte more than ones a week as a treat and only have a glass.
DO drink lots of water, herbal or green teas instead.
SAVE 500+ calories a day and you will be more hydrated too = real bonus.
What we know from RESEARCH: Even the slightest level of dehydration causes the brain to confuse thirst with hunger and then you will overeat!!
The calories of drinks add up without you noticing because its not FOOD. Don't drink Fizzy drinks, juices, wine, beer, latte more than ones a week as a treat and only have a glass.
DO drink lots of water, herbal or green teas instead.
SAVE 500+ calories a day and you will be more hydrated too = real bonus.
What we know from RESEARCH: Even the slightest level of dehydration causes the brain to confuse thirst with hunger and then you will overeat!!
CUT YOUR CARBS
Carbohydrates are VIP for energy BUT not all carbs are good.
ANY refined carbohydrates such as cakes, biscuits, most breads, pastas and cereals are lacking in nutrients and send blood sugars skyhigh = INCREASED appetite, cravings and lethargy. AVOID them and treat a small portion 1 x week at most.
FOCUS on unrefined, lower GI alternatives AND keep servings sizes small.
Carbohydrates are VIP for energy BUT not all carbs are good.
ANY refined carbohydrates such as cakes, biscuits, most breads, pastas and cereals are lacking in nutrients and send blood sugars skyhigh = INCREASED appetite, cravings and lethargy. AVOID them and treat a small portion 1 x week at most.
FOCUS on unrefined, lower GI alternatives AND keep servings sizes small.
EXAMPLES:
- eat rye or stone ground, whole meal breads INSTEAD OF refined white bread
- Swop your plain pasta to whole meal,
- Use brown rice instead of white rice.
- ADD: more beans, pulses & oats to your meals and snacks.
- BULK your meals + snacks with extra fruit or vegetables *VIP - They contain carbohydrates but digest at a slower rate which helps.
- eat rye or stone ground, whole meal breads INSTEAD OF refined white bread
- Swop your plain pasta to whole meal,
- Use brown rice instead of white rice.
- ADD: more beans, pulses & oats to your meals and snacks.
- BULK your meals + snacks with extra fruit or vegetables *VIP - They contain carbohydrates but digest at a slower rate which helps.
Move IT
Exercise is VIP to loose weight!
AEROBIC excercise INCREASES your metabolic rate and burn calories.
Do some walking, running, dancing, cycling, skipping, skating and swimming for approx 30 min/day.
ALSO 5 minutes before and after exercising =warm up/cool down time.
Push yourself so that you start breathing heavily but are still able to chat if you need to.
Try INTERVAL TRAINING = short 30 to 60 second bursts of high intensity exercise every 4 to 5 minutes.
This will burn up to 30% more calories per session!
EXAMPLE:
- When jogging, walking, cycling or swimming INCREASE your pace for 30 to 60 seconds
- if exercising in a gym, increase the speed or the resistance you are working at.
Calorie Curfew
Don't SKIP meals. Eat smaller portions and add in snacks and drinks.
If you SKIP breakfast and eating little or no lunch = tired + lethargic throughout the day.
EAT a good sized breakfast. Then a, followed by MEDIUM lunch and a LIGHT evening meal.
Add in a small mid meal snacks (fruit, low fat yogurt /small handful of mixed nuts /seeds or dried fruits.
EAT LESS / DOWNSIZE at mealtimes!!
Try eating off a smaller plate - trick yourself to avoid feeling hungry or deprived .
When you treat yourself with icecream etc use a very small portion.
If you use a large plate you will eat most of it even if you are full.
TRY ordering child or starter sized portions in restaurants.
TRICK yourself into eating less. The more often you do it the easier it will be!
If you use a large plate you will eat most of it even if you are full.
TRY ordering child or starter sized portions in restaurants.
TRICK yourself into eating less. The more often you do it the easier it will be!
Get FUSSY with FATS
Avoid all high fat foods i.e cream, chocolate, takeways, crisps, chips, puddings, cakes, biscuits and cheese.
DON'T avoid the right sorts of fats - oily fish, small amounts of olive, sunflower or flaxseed oil, avocados, nuts /seeds + reduced fat dairy.
ESSENTIAL fatty acids — vital for a strong immune system /overall good health.
ESSENTIAL fatty acids — help to curb appetite and prevent over eating.
Good luck!
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