Small things to change to help lose weight

[Fleur]

I'm reading the Sweet Poison Quit Plan too, sugar is my biggest, biggest weakness - I knew that for ages, but this book is a real eye-opener.

Artificial sweeteners I only use when i have to, I have gone cold turkey in my coffee, no cordial or juice at all, and diet soft drink only when I really have to. That stuff is not good for you either, but I have to break a cycle first, you know? Then I will kiss all that good bye as well.

You can get a no added sugar, low fat icecream (but it is Peter's, which is Nestle )

I am reading more & more labels above all, it's amazing what you don't realise you are putting not your mouth (well it was for me anyway ;p)

Also portion sizes, I have huge protion sizes & this is actully the hardest thing for me to cut down, not what I eat but how much of it.

ETA - re the sugar - I had done really well at cutting it out, but after a yucky couple of days I slipped up... and it was AMAZING how much my want's / cravings for certain foods reappeared, like nothing had ever changed.
It is so so true that after a little while off it you won't miss it as much, and equally true that if you go back, the desire for certain foods will reappear.

[Babyluv]

Fleur what's wrong with Nestle?

[Fleur]

Fleur what's wrong with Nestle?

Too much for me to post here

Check these threads out

What started the Nestle boycott...and should we just get over it?

What's the Nestle "hate" all about?

HTH

MummaSue, that sounds like a great book, will be having a look for that!

[Ginger]

always eat BREAKFAST!! no matter what. it fills you up for the day and stops you from picking at food all day.

[Raupe]

They just brought out a study from Denmark that shows that when you eat low fat diary (yoghurt, milk, etc), the body absorbs less fat from your food, as it lines the stomach and reduces fat absorption. So add some dairy to most of your meals! (Low fat products though!!)

Also, it has been proven that soup keeps you fuller for longer, even when it has the same calories as a normal meal. So go for soup, but avoid the cream based ones!

[luna moth]

Also, it has been proven that soup keeps you fuller for longer, even when it has the same calories as a normal meal. So go for soup, but avoid the cream based ones!

Oh yeah! In the first tri, I made a thin vegie soup and froze it in coffee cups, so it was always ready to go. Awesome, easy to keep down, and keeps you full for ages. Best snack ever. And a great way to keep your fluids up.

On that... water water water. I know everyone has said it, but it's key. If you're craving something in particular, drink a half litre of water (it might not have to be so much, but I can throw back water like it's a sport) and wait half an hour. Also, drink a glass before every meal, it will help you to notice when you are full.

As for breakfast - always have some protein. It gets you through for so much longer. So baked beans on toast, or eggs, or even peanut butter or cream cheese on toast. Keeps you full for ages. I can get to midday on a protein breakfast, and barely past 10am if I don't have one.

Wholegrains, of course, and low GI foods, are waaaay better than their refined cousins. Look for high fibre pasta, eat a wholegrain bread, use longer grain rice etc etc.

Use a knife and fork to eat everything - even toast. Sounds silly, but it slows you down, so you will notice if you're getting full.

[Rouge]

If you have more than one food issue, or addiction do not try and conquer it all at once.

A wise woman said to me once... "How do you think a heroine addict would go if we told them, you can't have anymore heroine but you have to have it 3 times a day to survive."

So the best plan is to do everything slowly. Start with one habit and once you have chipped away at that one then start with the next. If you attack all at once you'll be left feeling deprived.

I swear this works, it's how I have done it and I haven't even felt the changes because they are gradual. If you were going to start exercising you wouldn't automatically just expect to run 4 k's a day... the same goes for habitual changes. They will last longer this way too because you won't feel the need to "fall off the wagon" because it is a way of life.

[MrsFabuloso]

Wow, thankyou everyone! These are all realistic things I can do for now

Well, it starts today. The plan of attack is:

*Slowly does it! If I need to have a bit of a sugar hit, I will have some diluted juice or cordial. I figure that's the easiest and best way to do it!
*Drink 2 litres of water
*2-3 serves of fruit and 4-5 of veggies (I might struggle with this a little, I don't have alot of room in my tummy any more! Yesterday I went all day with just a big breaky I stuffed into my tum until dinner!)
*No more junky stuff like chocolate or chips until I think I can handle just having a normal serving (rather than scoffing a whole block of chocolate!)
*Smaller portions (which won't be a problem! I have been eating less naturally as my stomach gets less room to expand anyway, lol!)
*More healthy protien like tuna, legumes/beans, low fat dairy, egg, nuts
*Cut out added sugar and butter! No more buttery toast or sugar in tea and coffee!

That's it for now. I don't want to overload myself and get frustratedif I don't manage it all. But these things are fairly easy to start with since some of them are happening naturally anyway, as with the smaller portions! I am also drinking more because the weather is heating up, eating more fruit because it's small and my tummy can manage it. I just have to cut the junk most importantly!
I can't exercise at the moment, it is getting way too hot out here and I am starting to swell terribly in the heat, plus I have some issues with my back pelvis and hips, so can't do much at all at themo! When I can manage it I will be walking or maybe swimming though. But that won't be for at least 3ish months!

[Mum2Romone]

I didn't have time to read the previous replies but what helped me go from75kg to 50kg was making my meals smaller, the meat portion only the size of my hand ( that's all that is recommended per meal ) and five small meals a day rather than three big ones,,,, also don't eat after 8pm, if you go to bed late or 7pm if you go to bed early....

Best of luck, it's always hard but you just have to stick with it

[Nettie]

M2R - do you mean the size of your palm or the hand with the fingers for the size of meat?

I too was going to say don't eat after 8pm. Another tip is to get enough sleep - it makes a difference to your ability to focus and stay strong.

One other tip is to eat what you actually feel like eating (not just what's convenient) and enjoy every mouthful. Only eat when you're hungry - not at 'mealtimes'. Good thread!