Do it Lose 5 – Healthy weight loss.
It’s week two on ZigaZag’s lose 5kgs the healthy way, and I hope if you’re tagging along that you had a successful first week?
If you missed part one, then here it is. Lose weight the Healthy Way.
My week was up and down. Up for the first half of the week, but down at the weekend because we ended up going away for a night and then having friends around to dinner – both nights entailed drinking wine, which probably put me back a bit.
At the dinner party I held off the ‘naughty’ snacks and had smaller portions for the main course, ate only a very small portion of the dessert which my friend had made specially, and after the first sips of white wine I then put lots of ice in my glass which meant I drank less alcohol.
I managed to keep up with the exercise though and power walked/jogged or rode my bike as fast and vigorously as I’m capable for an hour, five times last week.
Anyhow, the scales are telling me I have lost the grand sum of 1kg. And I’m very happy about that. I’m relieved because at no point did I feel starving hungry. I was able to control my diet during the week, and I didn’t feel deprived at the weekend when we were socialising.
6 helpful things I’ve learnt this week
- Don’t go too long between meals. Having a piece of fruit or a piece of Ryvita with cottage cheese helped me from overeating at main meals. I’ve been reading “Clean and Lean – Flat Tummy Fast” by Dames Duigan and learnt that if you go for 4 or 5 hours without eating your body goes into starvation mode and cortisol floods into your system thinking that a famine is about to ensue.
- I’ve learnt not to skip breakfast for the above reason, otherwise I want to pick at bad foods (like chocolate) because I get hungry by mid morning.
- This week I’ve concentrated on having smaller portions but chewing more and I’ve made a promise not to eat when I’m on the move or when I’m rushed or anxious because I’ve found when I do it causes bloating.
- It’s been so hot and humid in Western Australia this past week that I haven’t managed to drink enough water, but this week I’m going to sip more and gulp less. My first cup of Rooibos tea in the morning makes my system feel clean, you could also put a slice of lemon in your first glass of water (hot or cold) to give your body a clean start.
- I’ve resisted coffee until after breakfast and saved it for a mid morning treat. Then no more. I feel better for this and sleep better too.
- When I’m watching what I eat, I tend to eat more fibre and this makes me feel better. In James’ Duigan’s book (above) he says that insufficient fibre can lead to inflammation of the bowels which can give you a big tummy (and I don’t want that because mine’s quite big enough!)
Here’s the details from my Food and Exercise Diary yesterday. I managed to stay within good limits despite going to watch Life of Pi at the cinema. It was brilliant – 9 out of 10 – the good thing was that I remained in control and said NO to sweets, lollies, popcorn and fizzy drink. The film was so good that I didn’t even miss them.
January 14, 2013
|Alpen – Muesli Cereal – No Added Sugar – Swiss Recipe, 40 g||170|
|Black Swan – No Fat Greek Style Natural Yoghurt, 125 g||72|
|99 Restaurant – Garden Salad -Mixed Lettuces, Tomatoes- No Cheese or Croutons, 1 salad||120|
|Coles – Honey Soy Chicken Wings, 180 g||333|
|Generic – 4oz Poached Salmon and Green Dinner Salad, 8 oz||240|
|Coke – Lite, 200 ml||0|
|Arnotts – Milk Arrowroot Biscuit Australia, 3 Biscuits||107|
|Apple – Pink Lady , 154 g||80|
|Fruit – Cherries , 1 Cup (138g)||87|
|Bicycling, 14-16 mph, vigorous (cycling, biking, bike riding)||610||60|
I’d love to know how you’re all getting on, and please share any tips or recipes you might have for healthy weight loss.