How to lose weight the healthy way. A Quest and a Question from WA.

How to lose weight the healthy way

I’m lucky living in South West Australia because we have lovely coastal and forest walks. Hence, in line with a calorie controlled diet, exercising should never be a problem. (Just watch me make excuses though – boy, I’m good at that – are you?)

Travelling lots, even if it’s just discovering something or somewhere new locally, is something I love to do. But even a weekend away can play havoc with an exercise routine and healthy eating plan. Have you noticed how a tell-tale ‘spare tyre’ begins to sit around your tummy even after a short trip away?

So when you return from a trip, what’s the best way to shed the excess kilos?

Medical journals and dieticians agree that keeping a food journal is one of the best ways to shed weight. Not only does it make you accountable for what you shove in your mouth, but it also makes you more appreciative of what you eat – so perhaps this encourages less shovelling and more savouring?

Anyway, I hope so!

How to lose weight the healthy way

After all the festive season indulgence, trips to wine estates and restaurants in South West Australia, the Lifestyle section of ZigaZag is going to be given over to some posts on losing the flab. I’d like to lose 5kgs (hopefully without giving up wine entirely!) butI’d like it to be more of a lifestyle change than a hard and fast diet.

That’s the healthy way to lose weight, right?

How to lose weight the healthy way

From now on it’s going to be less of the (oh my lovelies!) stuff on the left, and more of the good stuff on the right. This was a Leeuwin Estate (Margaret River) salad, and actually it was just as tasty as a cup cake.

I’’m going to have to commit this intention to the universe and I need your help. Maybe you need to shed a few kgs too, and would like to join in, or if you’re up for sharing some healthy lifestyle tips and recipes, why not come along for the healthy weight loss ride and I’ll support you too.

Each Tuesday I’ll post helpful tips  as well as one of my food diaries from the previous week so that you can check out what I’m up to – and maybe you’d like to post one of your food diaries too? That way we can see what does and doesn’t work and (shock) how many calories are in some everyday staple foods.

I’m calling it “Do It Lose 5” and if you’re into Twitter, the hashtag is #doitlose5.

If in doubt, consult your doctor

These posts aren’t part of a plan advised by a doctor or dietician, and I’m not recommending that you follow what I do. I’m experimenting and learning as I go along, so these are only tips that might work for me. Please consult your own doctor before following what I suggest or do.

In my quest to lose my spare tyre, I’ve signed up to My Fitness Pal, a free tool which is great for keeping track of what you eat, and finding out how many calories you’re consuming as well as charting your exercise and giving you an indication of how many calories you’ve burned off. Perhaps you’ll find it useful too?

I’d love it if you’d join in. It would give me more motivation to ditch the flabby love handles, and I hope help any quest to lose weight that you have too.

Why not declare your intent on Facebook or Twitter with #doitlose5, and join in the comments section at ZigaZag each week with your weight and helpful tips.

Here’s my quest

To lose 5kgs.

To exercise for an hour at least 5 times a week.

To keep to 1200 calories a day

Drink 8 glasses of water a day, and remember to take my vitamin tablets.

Go on … why not commit, and add your quest and goals in the comments section?

Food and Exercise Diary

OK, so this is my take on what I’m eating via My Fitness Pal.

It isn’t an exact science, because I’m a bit slack and I’m not going to be a stickler for finding out the calories for the exact brand, or the exact weight of everything I eat – so I’m using this as a guideline and trying to be as accurate as possible.

January 7, 2013

Foods Calories
Breakfast
Australian – Strawberries – Fresh, 250 g 53
Uncle Toby’s – Oats – Quick Satchets – 34g, 34 g 129
Nescafe – Cappuccino Coffee Sachets, 1 Sachet 60
Coles Smart Buy – Raw Sugar, 4 g 16
Coles – Lite Milk, 250 mL 115
Lunch
Coles – Scotch Fillet Steak, 100 g 103
Fruit – Apple – Red Delicious , 1 Piece 100
Generic – Ryvita Sesame Rye, 2 slices 70
Fresh – Red Tomato, 100 grams 18
Dinner
Morrisons – Free Range British Chicken Thigh Fillets, 150 g 293
Brocollini – Brocollini, 100 g 33
Fresh – Courgette / Zucchini, 50 g 9
Generic – Tomato (Roma), 0.5 Tomato 8
Snacks
Coles – Free Range Pork Sausage, 1 sausage 188
Generic – Ryvita Sesame Rye, 2 slices 70
Coles Smart Buy – Milk Arrowroot Biscuits, 1 biscuit 38
Coles Smart Buy – Milk Arrowroot Biscuits, 1 biscuit 38
TOTAL: 1,341

 

Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 4.0 mph, very brisk pace 305 60
TOTALS: 305 60 0 0 0

 

Gosh, I could have eaten about 200 calories more yesterday and still been under 1200. I wasn’t hungry at all, but I can see that there is room for improvement in the things I chose to eat .

However, if I’d really wanted that glass of wine at 6pm – I reckon I could have had one! Yay!!!

How to lose weight the healthy way

What do you reckon? Yes or no?

Onwards and upwards, Tuesday here we come! Another day to lose weight the healthy way.

So if you want some support in losing a bit of weight in a healthy way, why not join in? I’ll write a weekly post, we’ll all check in with our weight (you in the comments section) and offer tips and hints about what works for us, any lifestyle suggestions, and any low calorie recipes that we particularly like. If you’re happy about it, I’d love to publish some of your hints and tips in future posts too and I’ll link back to you (if you have a blog).

Over to you guys, I can’t wait to see what you’re doing to either lose weight or maintain a healthy weight, as well as your tips about how you’re achieving it.

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Comments

  1. Rachel from Sea Gardens in Margaret River has just tweeted a weight loss tip. “Eat your food from a side plate to control portion size, that way you don’t have to give up anything.” Rachel will be sending us a tasty low calorie recipe from Sea Gardens restaurant in Margaret River for next week’s post.
    Johanna recently posted..How to lose weight the healthy way. A Quest and a Question from WA.My Profile

  2. Hi Jo, well I think a lot of us in this same boat after the indulgences of Christmas and New Year so indeed your post is very timely. And with the fantastic salads and array of fresh fruits around this time of year it is got to be easy! right?
    About 3 or 4 years ago I went on a 2 week detox diet, which I extended to 4. I lost about 4 kgs in the first 2 weeks, and that was about it. I repeated it again the next summer, but not with the same results. But I have kept off the weight I took off, well until this Christmas anyway…..
    The gist of it was vegetables, fruits, nuts, soy milk, no dairy, no alcohol, no wheat flour. The main problem was cooking something different for me than for the family. A person living alone – no problem!
    I was going to start again this last weekend, but we are going away for a few days a couple of times over the next 2 weeks – so out the window it goes. I will have to wait till the tripping around is done.
    Good luck with it Jo – timely indeed and I am sure a lot of your readers will appreciate it.
    Life Images by Jill recently posted..Life is a Beach in Western AustraliaMy Profile

  3. Thanks for those tips Jill, and yes, sometimes it’s difficult knowing what to cook whichever plan you are on. Hope you get back on the ‘good’ road so to speak after your trip away. Trips and friends’ visits are not good for the waistline are they?!

  4. I really like the idea of keeping a diary of what you are eating – sure makes you stay on track to eat healthy food! That way you can look at everything you are eating and work out if its worth it :)
    And yeah a glass of wine is a good way to end a day, and also a nice treat -I like the saying “Having your cake and eating it too” – which means eating smaller treats once a week.
    I have tried the high protein diet but I can stick to it because its too much meat – which leaves me feeling bloated.
    Now days I try to eat healthy, and keep moving – that way I know I am staying active as well as feeling good.
    All the best for next Tuesday post.
    Lisa Wood recently posted..Honey We Blew Up The BatteryMy Profile

  5. Thanks for your input, Lisa. Your comments are really useful and valid. I especially agree with the eating healthily and keeping moving bit (which reminds me I need to exercise right now!). Hope you can pop back again next Tuesday :)

  6. Gabby says:

    A great website for healthy, fresh and different recipes (including sweet treats) is http://www.thehealthychef.com
    I love all her recipes and they are great for when I am stuck for ideas. I put the whole website down as there is more than one recipe that I recommend. I look forward to hearing about all your progress! :)

  7. Thank you Gabby, that’s a great resource and one which I know I’m now going to be referring too :) Please keep popping by on Tuesdays to see the progress !!

  8. Crikey, you’re properly serious about this! At least you’ll keep me on the straight and narrow… mostly :)

  9. Ha Ha, Gotcha! Well, not really :) Guess you made a comment, and I had the intent lingering, and Kerpooff, no sooner a word than a deed! I hope you’ll pop by occasionally and come along for the ride or a laugh – my willpower is a bit lily livered really.

  10. Tracey
    Twitter:
    says:

    I feel as fat as a tick after spending three weeks in the UK and Ireland. I’ve not over indulged in food but the drink…..Oh dear. And trying to see everyone has meant my exercise regime has suffered. Really looking forward to blue skies, getting back on my bike and shedding that bit of chunk.
    Tracey recently posted..Warning: Your Travel Blog Could be Under Serious ScrutinyMy Profile

  11. As fat as a tick! I like it, and know exactly what you mean! Hope you had a good time in the UK and Ireland, and enjoy getting back to blue skies and bike :)

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