Writing everything down makes me more accountable and in my experience has made my progress so much more successful.
Getting on the scale recording my weight and hopping on every few days to see how things are going also helps me be more mindful of how I am doing...monitoring my progress helps keep me motivated.
Before embarking on a regime it is important to rid the cupboards and fridge of anything that might derail my progress...no hidden stashes of chips, chocolates or cookies. We all know what foods we crave and must avoid as quite possibly they are loaded with calories and fats.
Next up the grocery store shopping keeping to the aisles at the perimeter of the store...the dairy, meat, seafood, produce sections are where I need to focus my attention by choosing fresh vegetables, fruits in season and lean proteins.
I use skim milk in my morning cafe creme as it foams better.
Eggs are a great source of protein and they are also very versatile.
I love a poached egg atop a pile of greens or an omelet with fresh herbs for lunch. Hard boiled eggs make a great snack if you are feeling hungry between meals.
Fresh fruit counts as zero points on the Weight Watchers program so I load up on bananas, apples, pineapples, oranges, peaches, plums and berries...
opting for fruits that are "in season."
I will eat several fruit servings each day.
One of my favourite breakfasts is a 1/2 cup of low fat yogurt or cottage cheese with sliced fresh fruit. My appetite is controlled better when I have protein with each meal...it keeps me satisfied until the next meal and rarely do I get hungry in between.
If am extra active and feel hunger pangs I will have a couple of tablespoons of hummus with carrots and celery sticks or a wedge of Laughing Cow Light cheese with an apple.
I avoid most breads and will opt for 2 slim slices of "Little Big Bread" if I want a sandwich. This bread is made with sprouted grains and made by the Silver Hills company.
Potatoes are my weakness so I try to limit my intake of them especially in the initial phase of my program.
Lean meat (not fried) or protein is limited to about a 3 ounce serving.
My dinner plate will be heavy on the veggies and lean on the protein portion.
A plate loaded with lots of luscious colourful veggies is satisfying and beautiful.
Green salads with sliced mushrooms, onions, radishes, tomatoes, cucumbers, and colourful peppers are an easy way to fill up as there is lots of chewing involved. The action of chewing sends a signal to the brain that one is sated and full.
Be careful not to load up on creamy dressings...simple vinaigrettes are best and if you like vinegar you might be able to skip the oil and just have a drizzle of balsamic vinegar on top.
No pop or sweet drinks will pass my lips...
I will opt for tea, coffee, and several bottles of Perrier each day.
I enjoy a glass of wine but find that it has "empty calories" so it can derail or slow down my reduction plan.
Perrier in a champagne flute or a glass with a wedge of lemon or lime is festive enough and guilt free...getting plenty of fluid really is important...aim for 2 litres every day.
If you are tempted to snack...keep your hands busy...read a book or call a friend to chat.
Knit, crochet, do some embroidery whatever helps calm your thoughts.
Go for a walk or work outside in the garden.
Yes I will be out pounding the pavement every day for at least 45-60 minutes.
Walking is free and easy to do...no gym fees, you can do it anytime that suits your schedule and it is much more fun when you walk with a friend.
If you do not have a good pair of supportive walking shoes invest in some right away. My former knee problems were linked to a pair of sneakers that had no real structure or support.
If you are motivated by looking good while walking perhaps you will want to buy a cheerful coloured jacket or pants...something that makes you feel energized and happy.
I wear black yoga style skinny knit capris and a tee top with a light jacket by Mondetta that I purchased from Costco...inexpensive but very neat and functional.
If you have never walked much before start with 15-20 minutes. Do this for a week and soon you'll be able to add increments of time and distance and you will feel so much better and the movement is also so good for our aging bones.
If you prefer to exercise at the gym or pool because of weather or personal reasons you can ask the staff for suggestions of which routines and classes that will suit your goal. Zumba is very popular here among ladies of a certain age!
So let's begin...our journey together.
Getting healthy, trimming a wee bit of body weight, toning up and doing it together...are you ready?
I welcome comments and tips as we move through this together.
leaner, lighter, fitter, more energetic.
~ Be Well and Be Kind ~