If you have a bit of weight to lose , or a lot, a lot, it ‘s best not to cut your calorie intake to less than 1,200 calories a day. This level of intake will help you shed about two pounds a week ( a little more on the first one) , so you should be about half a stone trim for Christmas. The main thing it will not interfere with your weight loss efforts by sending your body into starvation mode .
1Make two-thirds of your diet plant . Pasta, rice , beans , bread and fruits and vegetables provide the maximum occupancy for the minimum calories, and make them the main , secondary and not a part of your food means that you will always have plenty to eat.
2 Select the options for high- fiber where possible. Fiber has no calories, so it fills without being fattening. It also slows gastric emptying , so you feel full longer. And because you have to chew high fiber so good, it makes you eat them slowly.
3 Eat foods with high water content. Water is the ultimate low- calorie, high- volume food , so the liquid foods such as soups and stews can be especially enjoyable, and kinder to your waistline. Another trick is to drink a glass of water before a meal to deceive stretch receptors in the stomach sending “I am full ” messages to the brain .
4Don’t skimp on the low-fat sources of protein , such as fish , grilled chicken and meat. The protein has an effective blunting effect on your appetite , and can make you feel full longer.
5Cut fat. Besides the obvious reason – it has twice more calories than the same weight of protein or starch – Fat is also the least food component filling all .
If you follow these guidelines, you ‘ll be able to eat very well ( for example, cereal and fruit for breakfast , soup , bread and yogurt for lunch and a big veggie rice crust and the next fruit fool for dinner ) and still do not go more than 1200 calories.
You can count calories on their own, or , if you prefer a more specific guidance , I suggest you buy the BBC fat- nonsense fighting, Fighting Fit book written by Janette Marshall (£ 4.99). For motivational advice, you could not do better than to read glow Pete Cohen and Judith believe , Century £ 6.99.
Hello to all
I’m starting a thread on a diet and child – staff exercise . I hope this becomes a place where we can support each other to improve our eating habits and increase our exercise.
I’ve gained weight since I was Zoe. I am now 12 pounds heavier than when I got pregnant , and a total of about 20 kg overwwight. My current problem is I ‘m not in the right frame of mind . I seem to want a quick fix and do not make the time to do the exercises. I also think that it’s hard to control your portion sizes and avoid the bad high carb snacks high GI of about 3 to 4 hours of the day .
I, however, do a few things well . I eat breakfast every day day – Special K and light milk and I always have a pretty good morning tea when I have one ( apple, banana or yogurt) and a pretty good lunch . Today, for example , I had the entire grain toast with baked beans , a little grated cheese and an apple. I also do not drink fruit juice or soft drink (but drink wine).
I’m going to set a goal to go for a walk 4 times this week . When I exercise I tend to eat better
So what are you tips? How do you fight ?
I’ll join you !
I weighed in yesterday at 58kg (I’m on the short side ) . My previous weight of the child was a 48 – 50kg . I’m looking at getting around 52kg , but I will strive to 54kg before Christmas.
I eat pretty healthy, but carbs are my downfall . I love my bread, rice and potatoes. But luckily I do not like pasta.
I also love wine or three.
What I have been doing lately is eating the main meal at lunch instead of dinner . I started it as children eat a big hot lunch in kindergarten we have a light dinner when we get home . The children go to kindergarten three days a week when I’m working so we continue this routine at home.
If I have a big dinner , I’m less likely to pick up in the second half of the day .
For example, we had chicken , noodles and Asian greens for lunch today .
We just had the tuna and egg salad for dinner. The kids had a couscous with him. I did not.
Exercise – I do not have a car for a week , so my exercise walk around with the kids.
I also have a 3yo 18mo.
It is quite hilly where we live so pressing double stroller can be a workout in itself in the heat.
ETA – whoops! Just realized that it was a May 2013 Group, my DS was born in May 2012 .
Can I join you !