Have you weighed and measured yourself?
Have you written down a specific goal, given it a time frame, made sure it’s reasonable?
Do you have your food journal in front of you right now?
Okay, let’s take a look.
Do you eat three to five times a day? Five seems to be the favourite number, according to people like Pinki Sahota and the Mayo Clinic. Three meals and two snacks, spread out every two to four hours lets your stomach empty so you can relearn what hunger feels like, and done regularly (every single day!) also reassures your body that there will be more food coming.
When we skip meals regularly, we put our bodies in famine mode so everything gets stored for worse times ahead. “Stored” means fat.
Do you eat a lot of a certain food group? Like starches, for example: bread, potatoes, rice, granola…. As we all know, this is my downfall. When I cut them out of my day, my weight plummeted.
Some people consume more fats than they realize: butter or margarine, salad dressing, creamy pasta sauce, peanut butter….
Cutting back on these is a quick way to reduce calories because like starches, they’re very calorie dense.
Calorie dense versus nutrient dense
First of all, let me say that potatoes are good! Whole grains are good! Some fats are not only good, they’re essential!
The balance in starchy foods and in some fats is weighted toward calories over nutrients. So it’s important to make sure we’re getting the nutrition as well as the energy – and that means lots of fruits and vegetables, and lean protein with good fats like plain yogurt and low-fat cheese, nuts and seeds like almonds and ground flax meal, legumes (not much fat in these), and meat or seafood if you’re a carnivore.
The Mayo Clinic Healthy Weight for EveryBody (probably available at your library: 613.25 MAY) has an excellent description of calorie-dense versus not calorie-dense.
The book also has a really good section with clear photos and tables to help us visualize and really understand serving sizes of different foods, the effect of different activities, and so on.
As you might know from my earlier posts, Fodder and I cut the starches completely at the beginning of our weight-loss trip. No bread, no pasta, no rice or potatoes…and to our surprise we survived quite nicely.
Doesn’t mean we’re never going to eat them again but I gave them up for long enough to break my addiction and to see what a difference a penne-free life can make in the closet.
Most of us probably agree that Albert Einstein was a smart guy and I certainly agree with him on this:
Insanity is doing the same thing over and over and expecting different results.
So tell us: what are you doing differently for the next seven days?