It certainly sounds as though you are intending for this to be a life style change Pauline - rather than a shorter term 'lose some weight' diet.
They say it takes about 3 to 4 weeks for a regular chore or activity to become a habit.
I'm sure the drinking more water / herbal teas and especially drinking just before and during a meal will be very beneficial in terms of both hydration and helping you to eat a bit less at each meal. So try to do that for the next month or so - & then you will probably find yourself doing it without even thinking about it.
'Conscious eating' is another good 'trick'. Really concentrate on each mouthful of food and savour and chew it properly instead of wolfing it down without it touching the sides. Put down your knife & fork between each mouthful, put the sandwich down after each bite - you will almost certainly feel more satisfied more quickly and you might even lose weight without really changing too much in your diet because you will probably eat less.
Smaller plate sizes are another good tip to trick your brain into thinking it's had more than it has. Some other favourite tricks have already been mentioned - turn one slice of toast into 2 by cutting in half etc. Cut everything into little pieces and eat the pieces one at a time. Only butter one slice of bread in a sandwich. Those tricks really work over time. Even if you only reduce your calorie intake by 100 per day (about 1.5 choc digestives) that is still over 35,000 a year.
No foods should be forbidden. Allow yourself to eat what you like but try to look at the positives and concentrate on the healthier foods you do like rather worrying about giving up the unhealthier options.
When you opt for an unhealthier treat really enjoy it - make it last and, most importantly, tell yourself it's ok to have it - but not for 20 minutes. Then drink some water. After 20 mins, if you really still want it - have it. You'll be surprised how often the craving will pass or you decide to opt for something a bit healthier.
Heaven is ... sitting in the garden with a G&T and a cat while watching the sun go down
I agree with all Topbird says, and also add that this life style change should not contain certain fruits, as fruit contains lots of sugars, and excess sugars turn to fat and actually slows you down and restarts your cravings, but also slow your metabolic rate and make you hungry again within an hour or two, for example 1 un-ripened banana equals about 200 cals, but 1 over ripened banana, for example" brown to black spots on the skin equals over ripened" amounts to 1000 to 1500 cals, depending on how far along the ripening process the banana is!
Banana's are not a healthy choice, but if your hell bent on eating them, the greener the better, every day we are told to eat more fruit, I say stay away from fruit unless is contains acid, like grapefruit, lemon, lime etc, these fruits actually help you break down fat, most others will just leave you begging for more, although I do swear by the humble grape, love it personally
Instead of fruit, we are advised to eat plenty of fruit and VEG, stick to veg, low sugar content, mega boosters to the immune system, and many other added benefits, like brocilli's cancer beating properties, stick with the veg instead of fruits, unless its acidic fruits
Sorry Kitchen Gardener, grapes are full of sugar!!! Just watched the Superfood programmes, the Dr. said you would have to eat 40 grapefruits in one sitting to do the fat boosting thing.Course, now the dental aspect of eating fruit has come into play, it rots your teeth, especially in smoothies. Bananas good source of pottasium, reducing your BP. Topbrid, yes, the conscious eating read that in Paul Mckenna, you should only eat, not watch, TV, chat, put that damn mobile phone away!!! Savour everymouthfull, remember it takes up to 20 mintues for the receptors in the brain to register fullness, so hangfire on that desert. You can freeze your nanas, take a lot longer to eat.
Thanks Nanny B I'd forgotten about freezing 'nanas. It's a nice treat - a bit like a creamy ice lolly with less of the guilt.
I know it's a bit of a no-no on a weight loss plan - but some people find it really hard to do without cake or like to have cake in the house for family and friends. A big cake sat in a tin is the way to madness if you are depriving yourself - especially if you are unable to put food in the bin without a huge guilt trip.
However, a cake cut into very small portions and frozen will allow for the occasional small treat for you - and also allow you to look like a domestic goddess when visitors call
Heaven is ... sitting in the garden with a G&T and a cat while watching the sun go down
Leaving aside the temptation from the oh-so enticing smell of bacon and sausages cooking outside - you obviously had a routine of having a sarnie when visiting the sale. So it was both temptation and habit / routine to overcome - doubly difficult. You can give yourself a pat on the back for that one
Heaven is ... sitting in the garden with a G&T and a cat while watching the sun go down
Posts
Here's a good diet sheet, stick to this, you'll soon lose weight
Yuk!!!
Wondered how you kept so slim Lyn
It certainly sounds as though you are intending for this to be a life style change Pauline - rather than a shorter term 'lose some weight' diet.
They say it takes about 3 to 4 weeks for a regular chore or activity to become a habit.
I'm sure the drinking more water / herbal teas and especially drinking just before and during a meal will be very beneficial in terms of both hydration and helping you to eat a bit less at each meal. So try to do that for the next month or so - & then you will probably find yourself doing it without even thinking about it.
'Conscious eating' is another good 'trick'. Really concentrate on each mouthful of food and savour and chew it properly instead of wolfing it down without it touching the sides. Put down your knife & fork between each mouthful, put the sandwich down after each bite - you will almost certainly feel more satisfied more quickly and you might even lose weight without really changing too much in your diet because you will probably eat less.
Smaller plate sizes are another good tip to trick your brain into thinking it's had more than it has. Some other favourite tricks have already been mentioned - turn one slice of toast into 2 by cutting in half etc. Cut everything into little pieces and eat the pieces one at a time. Only butter one slice of bread in a sandwich. Those tricks really work over time. Even if you only reduce your calorie intake by 100 per day (about 1.5 choc digestives) that is still over 35,000 a year.
No foods should be forbidden. Allow yourself to eat what you like but try to look at the positives and concentrate on the healthier foods you do like rather worrying about giving up the unhealthier options.
When you opt for an unhealthier treat really enjoy it - make it last and, most importantly, tell yourself it's ok to have it - but not for 20 minutes. Then drink some water. After 20 mins, if you really still want it - have it. You'll be surprised how often the craving will pass or you decide to opt for something a bit healthier.
I agree with all Topbird says, and also add that this life style change should not contain certain fruits, as fruit contains lots of sugars, and excess sugars turn to fat and actually slows you down and restarts your cravings, but also slow your metabolic rate and make you hungry again within an hour or two, for example 1 un-ripened banana equals about 200 cals, but 1 over ripened banana, for example" brown to black spots on the skin equals over ripened" amounts to 1000 to 1500 cals, depending on how far along the ripening process the banana is!
Banana's are not a healthy choice, but if your hell bent on eating them, the greener the better, every day we are told to eat more fruit, I say stay away from fruit unless is contains acid, like grapefruit, lemon, lime etc, these fruits actually help you break down fat, most others will just leave you begging for more, although I do swear by the humble grape, love it personally
Instead of fruit, we are advised to eat plenty of fruit and VEG, stick to veg, low sugar content, mega boosters to the immune system, and many other added benefits, like brocilli's cancer beating properties, stick with the veg instead of fruits, unless its acidic fruits
PS good luck
Hi Nanny, hope all is well with you btw
Sorry Kitchen Gardener, grapes are full of sugar!!! Just watched the Superfood programmes, the Dr. said you would have to eat 40 grapefruits in one sitting to do the fat boosting thing.Course, now the dental aspect of eating fruit has come into play, it rots your teeth, especially in smoothies. Bananas good source of pottasium, reducing your BP. Topbrid, yes, the conscious eating read that in Paul Mckenna, you should only eat, not watch, TV, chat, put that damn mobile phone away!!! Savour everymouthfull, remember it takes up to 20 mintues for the receptors in the brain to register fullness, so hangfire on that desert. You can freeze your nanas, take a lot longer to eat.
Thanks Nanny B I'd forgotten about freezing 'nanas. It's a nice treat - a bit like a creamy ice lolly with less of the guilt.
I know it's a bit of a no-no on a weight loss plan - but some people find it really hard to do without cake or like to have cake in the house for family and friends. A big cake sat in a tin is the way to madness if you are depriving yourself - especially if you are unable to put food in the bin without a huge guilt trip.
However, a cake cut into very small portions and frozen will allow for the occasional small treat for you - and also allow you to look like a domestic goddess when visitors call
Well done Pauline, you're on your way
. I bet you feel good about yourself for resisting temptation
.
Yes - really, really well done.
Leaving aside the temptation from the oh-so enticing smell of bacon and sausages cooking outside - you obviously had a routine of having a sarnie when visiting the sale. So it was both temptation and habit / routine to overcome - doubly difficult. You can give yourself a pat on the back for that one