Table of Contents
Keep a food diary ….. 2
Include more exercise ………. 2
Shop better …… 3
Change eating habits ………. 4
Eat breakfast ……. 4
Eat slower . 4
Eat more fresh fruit and vegetables . 4
Eliminate processed foods …… 4
Eat more fish …….. 5
Eat more fibre ….. 5
Add vegetarian meals . 5
Eat less meat ……. 5
Eat less saturated fats … 5
Reduce fast acting carbohydrates .. 6
Eat food with a lower GI ………. 6
Use less salt and more herbs and spices ….. 6
Healthy drinks …… 6
Select from fat releasing foods ………. 7
Eat at home more ……… 7
Eat less more often …. 7
Use a smaller plate …….. 7
Five small meals a day . 7
Healthy snacks …. 8
Set goals ……….. 8
Food ……….. 8
Exercise ….. 8
Eating …….. 9
The power of positive thinking ……. 9
Conclusion ……. 9
Sample Content Preview
One of the lost important ways to lose weight is to start eating breakfast every day. Skipping meals is not the way to lose weight. By all means eat less but eat regularly.
By eating slower it gives your brain time to recognise that you getting full. You will find that you eat less and will still feel full.
Eat more fresh fruit and vegetables
The more colourful fruit and vegetables you eat the more vitamins and minerals you are getting. Fruit contains antioxidants that are good for us and it is found in colourful fruit like blueberries.
Eliminate processed foods
The processed foods we eat are full of fast acting carbohydrates that contain loads of sugar, sodium and sometimes fat. A lot of baked goods contain Trans fat that is not a good fat. Olive oil and the natural fats from lean meat are good for us. They keep our joints in good condition and we need a certain amount each day.
Eat more fish
Oily fish contains good omega fats that are important for our good health and they help to lower cholesterol.
Eat more fibre
Fibre is the stuff that makes you feel fuller longer and gives you a healthy bowel. It helps remove any excess fat from your system and is a vital part of a good healthy diet. If you don’t think you are getting enough fibre add oats to your breakfast, sprinkle bran on cereal and add dried peas and lentils to soups and vegetable dishes.
Add vegetarian meals
Have a couple of vegetarian meals each week. You will be surprised at the variety of meals that you can make for the whole family. Avoid meat substitutes but have eggs instead of meat, include dried pulses or nuts for protein. Replace a meat meal with a hard cheese and fresh salad full of greens, fresh herbs, tomatoes, cucumber, celery and olives.
Eat less meat
Reduce the portion size of lean meat. Your plate should be 2/3 to ¾ vegetables and the rest lean protein. Meat is still important for iron and other minerals but you will notice that you will feel less bloated by eating less red meat. Try to eat red meat medium to rare as it is easier to digest.
Eat less saturated fats
Saturated fats are found in processed and packaged foods and stay as fat in our body. These are the fats that make the bad cholesterol and contribute to heart disease.
Reduce fast acting carbohydrates
By removing these from your diet you will feel fuller longer and have a lower chance of becoming a diabetic. These carbohydrates cause insulin levels to spike and raise your blood sugar.
Replace rice and pasta in soups with barley and dried pulses like lentils, split peas, kidney beans, borlotti beans, haricot beans, lima beans or cannellini beans
Choose grain bread products with higher fibre content
Make a barley risotto, a lovely nutty flavour and add your favourite veggies like mushrooms and asparagus, some lean cooked chicken or prawns
Eat food with a lower GI
Food that has a lower GI will keep you satisfied longer as it takes your body longer to break it down. Most calorie counters have a GI list included and lots of supermarket products like yoghurt have a GI listed on the packaging.
Use less salt and more herbs and spices
Using less salt will lower your blood pressure and stop you from reaching for unsuitable fizzy drinks, sodas and cordials. Add flavour to food by using herbs and spices to make your taste buds zing. If you add chilli to meals it can increase your metabolism that aids in weight loss.
Choose healthy drinks in your eating plan. Water is great and sometimes if you feel hungry you are actually thirsty. So have a glass of water and see if you still feel hungry. If you can’t come at drinking 2 litres of water every day you can drink other things.
Iced tea-make a litre of black tea, add lemon juice or mint leaves and ice cubes for a refreshing drink
Green tea is a great drink as it contains lots of antioxidants
Clear broth made from meat and vegetables-this is like making stock and it can be flavoured with your favourite herbs and spices
Select from fat releasing foods
Indulge in fat releasing foods-they will stop you from feeling deprived and binging on higher-calorie foods. Some foods help more than others in eliminating fat from our diets and they are healthy alternatives. Food containing protein, fibre and vitamin C are a good start.
Honey-at just 64 fat releasing calories in one tablespoon, drizzle over natural yoghurt and fresh fruit
Eggs-have only 70 calories and are full of fat releasing protein. Sprinkle with chives for an even more elegant treat.
Part-skim ricotta cheese-has just 39 calories in one ounce of this food, packed with fat releasing calcium. Dollop over a bowl of fresh fruit for dessert.
Dark chocolate-has about 168 calories in a one-ounce square, but it’s packed with fat releasing fibre
Shrimp-good omega oils and just 60 calories in 12 large
Eat at home more
By eating at home you are more able to control what is on your plate and you won’t be tempted by rich creamy sauces and calorie laden desserts. You can always use going out for a meal as a treat but you may find that the food is too rich and fatty and disagrees with you and makes you feel bloated and nauseous.
If you do pine for take away occasionally choose wisely and select the better choices.
Choose from salads with oil free dressings
Say no to mayonnaise and creamy dressings
Pick a cheese free pizza or a low fat cheese one
Eat less more often
Use a smaller plate
Serve you meal on a bread and butter plate instead of a dinner plate. It looks like you are eating more as your plate is fuller. Don’t heap your old size meal on the plate, it defeats the purpose. By eating less and using a smaller plate it does not look like you are depriving yourself.Other Details
- 1 Ebook (PDF), 9 Pages
- Year Released/Circulated: 2016
- File Size: 382 KB
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