This is just for you so no cheating. What you ate, what time of day, you can even write in your mood
You can download a food diary on the main website here
2. Consider your diary.
Do you have any particular weaknesses, a sweet tooth, a time of day you are always hungry etc Emotional eater, a lot of socializing, for example. Plan strategies to get over these difficult times.
3. Allow yourself the odd treat
Once a week allow yourself something you really love - plan ahead, a cocktail or a slice of cake for instance. Just the one, start to retrain your tastebuds!
Once a week - or less!
4. No fried and fatty foods - olive oil on salads and in cooking is allowed
5. Cut out added sugar and alcohol,
Sugar has no nutrients so whilst trying to lose weight just cut it out! Avoid the cake shops if that is your weakness! Alcohol - apart from being pure sugar- lowers your will power and of course then the nibbling starts!
Don't forget that even fresh fruit juices contain a lot of sugar - the whole fruit is better for you
6. Cut out or reduce refined carbohydrates ( Cakes, chips, pastry, dipping bread in sauces etc)
Careful! The danger is in the dipping!
No! No! No!
7 Make sure to fill up on fruits and vegetables
Help yourself
Careful of the dressing and amount of cheese you add
8. Get your protein
Meat a couple of times a week, fish, pulses, dairy.
9. Get your calcium
Milk and dairy product are a good source. If you do not eat dairy make sure you are getting your calcium from other sources, sesame seeds, calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, Chinese cabbage, kale, mustard greens, and okra. Did you know that a good calcium intake tend to aid weight control. Consider taking a supplement for your bones - especially women.
10. Be careful of your portion sizes
No comments:
Post a Comment