I feel brilliant! That’s all I really want to say this week! I FEEL BRILLIANT! I went to work on Monday, 1 week into our 12 week challenge and couldn’t help getting onto the scales. The official weigh in’s are at the beginning, 6 weeks and 12 weeks… but just one week in I really wanted to know how I was doing, especially as I had been on holiday from work. I walked over, not telling anyone that I was getting on (through fear that the figure would not be one I wanted to publicise), once on you have to wait for about 5 seconds for it to process the correct number – flash – flash – flash – flash – flash – 80.4kilos!!! Woohooo… 1.9 kilos in a week (3 pounds). This is right where the nutritionalist and my personal trainer have said I can aim – 1.5 to 2 kilos a week is a healthy and sustainable amount to loose (and keep off!!!) per week. Now this was a particular WIN – as last week was my birthday so I had been for Devonshire tea, drank alcohol and 3 x slices of chocolate cake in one day! With that knowledge, you must be thinking – well how did you loose the weight?
It was by making the choices at the right time of the day, being considered in the other things I ate, and by getting on the tred mill – not just pointing at it from afar when showing prospective members around my gym. For example, the day I had a cream scone with jam, I first of all had a lentil soup (a healthy choice) and it filled me up so I only had one scone (I would normally have been more than happy to polish off the 2 they serve on a plate- all cream and jam included!). When I had the chocolate cake (soo yummy) I went on the tread mill for 30 minuets to work it off and when I did drink alcohol I had vodka, fresh lime and soda water – the worst thing in that glass was the sugar in the lime juice. So healthy eating and loosing weight is not about missing out on the things you love, but being considered in how you eat them and what you do to ‘earn’ them.
I really expected that I would be board of this by now, wanting to give up over being a moody cow, feeling cranky, having low energy and fluctuating moods due to having it invest so much time and simply feeling deprived from what I love– as this is what has happened in the past when I decided to change my eating pattern/style. However I can’t advocate this enough though, that I truly don’t feel like I’m on a diet – I just feel like I’m slowly improving my life and I feel proud of myself for doing it. This is a ride I DO NOT want to get off!
I have never seen a nutritionlist before, never even considered it. It asked to have an opinion on it I would even have said I thought it was a bit ‘stuck up’ to go to someone who can dictate to you what you can and can not eat, wrong! Going to the nutrition talks has really helped dispel some of the food myths that I think we all live surrounded in, not really knowing what is truly good or bad, and thinking we are making healthy choices – when actually we are not. She hasn’t told me I can never eat anything – however she has taught me a lot about how to make the right choices.
I touched on last week, how sugar is the devil, and it makes so much sense. We have both been really conscious of this while doing food shopping and we cleared out our cupboards of anything that was too high. I think this was a great starting point for healthy eating – as if we don’t have it in the house we don’t eat it, as I am far to lazy to go to the shop specifically for chocolate, or tomato sauce to put on my dinner.
I also had the belief that if you are healthy eating ‘you should not eat carbs’. Well that too is wrong, having some rolled oats at breakfast is a brilliant way of getting carbs, at the correct time of the day. I most certainly would not be eating them at any other time of the day. Other ‘good carbohydrates’ are brown rice, sweet potato, quinoa, fruit, grainy bread/rye/sour dough and whole grain rice crackers. These are complex carbohydrates. When you eat complex carbohydrates, they get converted to glycogen and either used immediately for energy, providing a steady dose of blood sugar, or they are stored in the muscles and liver for energy at a later time. Simple carbohydrates, by contrast, cause a spike in blood sugar that quickly dissipates. Examples of simple carbs are pasta, white rice, white bread and wholemeal bread (whole meal bread is dyed white bread), white potatoes and cous cous (made from the same ingredients as pasta). For sustained energy we should only eat foods rich in complex carbs, and completely rule out simple carbs.
How often do you eat? As a child we are always taught that there are 3 meals to each day – breakfast, lunch and dinner. These habits are instilled in us while we are very young; having breakfast before school, lunch at school and dinner when we get home. This however, is a really bad way to eat once we are adults. We really should be eating every 2-3 hours a day. Now, you may think ‘I don’t have time for that’, well my response is that we all do. It just takes some planning and preparation. Now, it doesn’t have to be a sit down meal every 2-3 hours, but a good nutritious snack will be great. These can be along the lines of
- 2 x tsp 100% natural peanut butter on 2 x rice cakes or with celery
- Hummus with carrots
- Celery and lite Philadelphia
- A banana and some raw almonds
- Tuna on rice cakes
- Greek yogurt and berries
- Low fat cottage cheese on multi grain ryvitas
All of these have 2 ingredients that can easily be chucked into a lunch box and taken out and about with you. You could also go for a chopped up capsicum, an apple, a hard boiled egg or small handful of raw nuts as your snack. There should be a snack mid morning and mid afternoon too… making it at least 5 times a day that you eat. The first time should defiantly be within at least an hour of you waking up. I’ve stuck to these simple principals for 2 weeks now and I can actually FEEL my metabolism working, quite literally, if I haven’t eaten by the time it gets to 3 hours I feel hungry, where as I used to be able to go for hour upon hour and not eat a thing. Speeding up our metabolism and having YOUR BODY WORK FOR YOU is a brilliant way to loose weight.
What is your metabolism? If you actually think about that question – do you know what it is?
It’s not an organ or a ‘system’ like the veins or the arteries or the capillaries that can be physically seen. It is a chemical reaction that happens in every single cell in your body. Did you know that the more muscle you have on your body, the quicker your metabolism is! It is due to the construction of a muscle and how it works for your body, but the more muscle you have on your body, the quicker you digest food. It actually has a metabolic rate that is 3 times faster than fat – now if there was ever an incentive to increase our muscle mass, I’ve just found it. This is one of the reasons, why when people get older they say there metabolism has slowed down, its because they have become less active, so meaning that the body now has less muscle on it and more fat. We really need to eat regularly and have muscle on our body for this process to take place effectively.
After all this talk about food, I’m starting to get hungry, so I’m going to head and do our food shop. I’ve compiled a list of key ingredients that ill be sure to buy, that when compiled together is going to keep both myself and hubby happy for a week!
- Bananas, Strawberries (other GOOD fruits are Kiwis, Melon (one slice), a small apple or pineapple)
- Raw almonds
- Cans of tuna and Salmon
- Chicken breast (no skin)
- Fish (depends what looks good in the counter on the day)
- Spinach, celery, carrots, asparagus and broccoli
- Pumpkin (great substitute for potatoes at dinner time)
- Natural Greek yogurt
- Skimmed Milk or Almond Milk (naturally sweet so don’t need sugar on cereal)
- Danish Feta (if you must have cheese)
- Coconut oil – for cooking meat in
- Quinoa – a super grain (great replacement to rice and couscous)
- Red Capsicums
- Earl grey tea – tastes great with no milk or sugar
- Green Tea
- 100% natural peanut butter
- Multi grain ryvita
- Multi grain bread (if bread is too hard to give up)
- Low fat cottage cheese
- Spices – spicy food also speeds up metabolism and will make dinners interesting
- Cinnamon – for on breakfast yogurt and berries
- Chick peas – for home made hummus
Remember if I can stick at this for 2 weeks already and feel so excited, maybe you can do it too. Ill be back next week to share what I’ve learnt and how I’m going – and except for feeling quite stiff at the moment I feel liberated and excited.