I received this comment from my daughter, which might help everybody:
The only comment I will make is not to call this a diet - don't say you're going on a diet - the word itself almost invites failure. Instead tell everyone you're going on a healthy eating plan. Oh and you should always have a little fat in your diet, it's in the healthy food pyramid after all. Just as long as it's the right type of fat/oil.
Good Luck.
Monday, January 5, 2009
Okay, here we go with some hints and tips:
Weigh, measure and Record EVERYTHING
Changing your body size, you first must change the habits that have caused your weight problem. Keeping a journal, it shows what you are consuming on a daily basis and will make you aware of what you need to change and habits you need to break. For example:
THE WRONG WAY = Ham and Salad Sandwich
THE RIGHT WAY = 30Grams Lean Ham, 1 Teaspoon margarine, 2 slices bread & 1 Cup salad.
MEASUREMENT CHART: Take the time to measure yourself on your first day, this is a great way to see your progress, as the scales dont always tell the story. Losing Centimeters is probably more important than losing kilos. For example if you lose no weight but have lost 10 cms, that is great. Measure Upper Arms, Bust, Waist, Hips and Thighs.
WHAT YOU NEED TO GET STARTED:
1. Digital food scales. 2. Measure spoons. 3. Measuring cups. 4. Reliable bathroom scales.
5. Tape Measure (obviously).
REMEMBER: A moment on the lips, a lifetime on the hips.
HEALTHY DINNER PLATE: Portion and Sizing Information
1. The size of cooked meat you should have at dinner time should be about the size of a pack of
cards or the palm of your hand. 9-grams is a good weight for women, 120 grams for men.
2. Cooked rice should be between 1/2 to 3/4 cup for women, 1-1/2 cups for men.
3. Cooked spaghetti shoul dbe 1 cup for women and 1-1/2 cups for men.
4. Women should have no more than 2-3 average (140g) serves of frit a day, 3-4 for men.
5. Vegetables and salad are unlimited but this does not include potato, corn or avocado. These
need to be weighed and counted separately.
6. Look at the kilojoule count of food. You may be eating low-fat crackers but could be eating
a huge amount of kilojoules. Check the labels of products.
7. Weigh your food. For example, you might be surprised how much cereal you are putting in
your bowl. You could be eating double - the average serve should be 3/4 cup.
8. Dont eat on the run. It is much better to sit and take your time, savor the moment.
9. Most times we confuse thirst with being hungry so drink lots of water and see if this helps
keep your hunger at bay.
10. Don't eat just for the sake of it or out of habit or boredom. Next time you eat something,
ask yourself - are you eating because the clock says it's time to eat or are you actually
hungry.
Exercise at lest five to six times a week.
Stay Hydrated - Drink at least 8 x 250 ml glasses of water a day.
Todays choices determine tomorrow's achievements.
MOST IMPORTANT:
If you want to lose up to 15 kilograms or 33 Lb, you should be having no more than 27-33 grams of Fat and 5100 kilojoules or 1215 Calories per day. If you dont do any exercise, or if you are elderly and not very mobile.
If you have more than 15 kilograms to lose, have no more than 33-40 grams Fat, 6300-6500 Kilojoules or 1500-1550 Calories per day, this is if you are very active.
Somebody who has up to 40-50 kilos or 88-110 Lbs to lose, should be having no more than 40-50 grams of Fat, and 7500-7800 Kilojoules or 1790-1860 Calories per day.
Level 4 of this plan, is for people who want to lose more then 50 kilos or 110 Lbs, but I am not going to include that, as I dont think there is anybody here that wants to lose that much.
If you lose too quickly you may struggle to keep the weight off. If you are eating too little, you may yo-yo diet and not last very long. It is better to be satisfied, happy and make healthy choices that you can sustain.
Enough for today.
Tomorrow: I will include a few recipes that may help you, mainly in the snacking area, things
like muffins, cookies that kind of thing, and they will also include the Fat and Kj
counts.
Weigh, measure and Record EVERYTHING
Changing your body size, you first must change the habits that have caused your weight problem. Keeping a journal, it shows what you are consuming on a daily basis and will make you aware of what you need to change and habits you need to break. For example:
THE WRONG WAY = Ham and Salad Sandwich
THE RIGHT WAY = 30Grams Lean Ham, 1 Teaspoon margarine, 2 slices bread & 1 Cup salad.
MEASUREMENT CHART: Take the time to measure yourself on your first day, this is a great way to see your progress, as the scales dont always tell the story. Losing Centimeters is probably more important than losing kilos. For example if you lose no weight but have lost 10 cms, that is great. Measure Upper Arms, Bust, Waist, Hips and Thighs.
WHAT YOU NEED TO GET STARTED:
1. Digital food scales. 2. Measure spoons. 3. Measuring cups. 4. Reliable bathroom scales.
5. Tape Measure (obviously).
REMEMBER: A moment on the lips, a lifetime on the hips.
HEALTHY DINNER PLATE: Portion and Sizing Information
1. The size of cooked meat you should have at dinner time should be about the size of a pack of
cards or the palm of your hand. 9-grams is a good weight for women, 120 grams for men.
2. Cooked rice should be between 1/2 to 3/4 cup for women, 1-1/2 cups for men.
3. Cooked spaghetti shoul dbe 1 cup for women and 1-1/2 cups for men.
4. Women should have no more than 2-3 average (140g) serves of frit a day, 3-4 for men.
5. Vegetables and salad are unlimited but this does not include potato, corn or avocado. These
need to be weighed and counted separately.
6. Look at the kilojoule count of food. You may be eating low-fat crackers but could be eating
a huge amount of kilojoules. Check the labels of products.
7. Weigh your food. For example, you might be surprised how much cereal you are putting in
your bowl. You could be eating double - the average serve should be 3/4 cup.
8. Dont eat on the run. It is much better to sit and take your time, savor the moment.
9. Most times we confuse thirst with being hungry so drink lots of water and see if this helps
keep your hunger at bay.
10. Don't eat just for the sake of it or out of habit or boredom. Next time you eat something,
ask yourself - are you eating because the clock says it's time to eat or are you actually
hungry.
Exercise at lest five to six times a week.
Stay Hydrated - Drink at least 8 x 250 ml glasses of water a day.
Todays choices determine tomorrow's achievements.
MOST IMPORTANT:
If you want to lose up to 15 kilograms or 33 Lb, you should be having no more than 27-33 grams of Fat and 5100 kilojoules or 1215 Calories per day. If you dont do any exercise, or if you are elderly and not very mobile.
If you have more than 15 kilograms to lose, have no more than 33-40 grams Fat, 6300-6500 Kilojoules or 1500-1550 Calories per day, this is if you are very active.
Somebody who has up to 40-50 kilos or 88-110 Lbs to lose, should be having no more than 40-50 grams of Fat, and 7500-7800 Kilojoules or 1790-1860 Calories per day.
Level 4 of this plan, is for people who want to lose more then 50 kilos or 110 Lbs, but I am not going to include that, as I dont think there is anybody here that wants to lose that much.
If you lose too quickly you may struggle to keep the weight off. If you are eating too little, you may yo-yo diet and not last very long. It is better to be satisfied, happy and make healthy choices that you can sustain.
Enough for today.
Tomorrow: I will include a few recipes that may help you, mainly in the snacking area, things
like muffins, cookies that kind of thing, and they will also include the Fat and Kj
counts.
Sunday, January 4, 2009
Hi everyone, I lost 17 kilos or 34 lb in just under 18 weeks, because of Diabetes I had to go on a Low-Fat, No added Sugar and No added Salt diet, that was the beginning, I read the Nutritional Value of foods on every product, be it Tin, Package or whatever the product came in, that I bought. I stuck with the advice I was given and on the Nutritional Value on Products, I checked the 'Per 100 grams' of the product and if it came in at 10grams of Fat, 10 grams of Sugar and 500 milligrams of Sodium, or under, then it was okay for me to eat it. You can play around with the Fats and Sugars a little bit, but the Sodium cannot be over the 500 mg. I changed from Full Cream Milk to Skim Milk (You can use Low-Fat if you want, but remember that that adds to the fat allowance for the day, I was on 5100 kilojoules and 31 grams of Fat per day. I was not allowed to eat Cakes, Pastries, Biscuits, no more than 4 slices of bread (preferably Wholemeal or 9 Grain) a day, no Alcohol. Meat to be no bigger than 100 grams, or the size of the palm of your hand, or the size of a Pack of cards, Vegetables you can pretty much eat anything, even though there are maximum sizes you are allowed to eat, and they all vary. Shaved Turkey is a very good one, but when it comes to Ham, that is very high in Sodium, so is a no-no. If you drink tea or coffee, that is not good for you, however, if you can get Decaf Tea or Coffee, that is fine, for anybody who drinks Timmies or Starbucks always get it with Skim Milk and NO CREAM. I usually had cereal for breakfast, using 1/2 to 2/3 of a cup of milk (Skim), I measured out 250 ml of milk in the morning, used the allowance for cereal and the rest went towards a cup of coffee. And I only had one per day. Nestle 'Diet' Yogurt is the best to have, but if you cannot buy that in your ‘neck of the woods’ then just read the Nutritional Value, I love Passionfruit. Home baked Muffins (Cakes) I could have 1 per day as long as they were within the amount specified per muffin in the recipe. I have got to the point now where I cannot eat a meal that weighs more than 400 grams, so that is your piece of meat (100 grams), one 100gram potato, and five vegetables (frozen is ok), that usually makes around 250 grams, so you could have a meal that weighs up to 450 grams. The meat has to be totally devoid of any fat, if there is fat on the meat you have to completely remove all of it. Use Spray Oils instead of liquid oils, it is amazing, you dont need much of it and it still cooks everything. You can have chips, not deep fried, only cooked in the Oven. Every product gives you a Serving size of what is in the package. Stick to that and you should be fine. You will feel hungry for a few days, but then your stomach will adapt and you will wonder why you ever ate the amounts you have...Hope this helps... I suggest you copy and paste this to keep as a guide.
What I suggest you do is reduce the size of your plate from normal dinner plate to maybe an Entrée sized plate, divide it into half, this wont be easy, but you have to think of an imaginary line down the plate, one half of the plate is the size of the vegetables you have, then divide the other half into quarters, this is one quarter for the meat and the other quarter for the Potato.
I also suggest that you all find a Book Store and buy a book that gives you the Calories, Kilojoules and Fats of every product that you can buy in your part of the world. From this day on you will call this your ‘Bible’.
There is probably a lot more that I can tell you all, but I don’t want to overawe you all right now, I just want you all to get stuck into this Diet, never give up, I am still trying to find out how to maintain your weight once you reach your goal weight, but this information will come to you in due time. Please don’t expect to lose all the weight in a short time, there is a surplus that you will lose in the first 2-3 weeks, but this will reduce as you go on, please don’t get disappointed, towards the end, there was a time when I only lost .2 of Kilogram in a week, but if you can achieve between 500 grams to 1 Kilogram per week, you will be doing fine.
Remember it is all up to you, and if you CHEAT, there is only one person you are cheating and that is yourself.
Now that I am at Goal Weight, my Blood Sugars are down from 13.9% (Really Bad) to 5%, and this is what has made this diet all worth while for me. The healthy range for Blood Sugars is between 4% and 7%, so I am hoping that, after a very recent Blood Test, it will either be stable or I will have reduced it a little more.
P.S.: I also suggest that you buy a notebook, rule it into 4 columns, one for quantities, one for the food you are eating, another for the Cals/Kj and the last one for the Fats. Also exercise will help you as well, approximately 30 minutes per day walking, if you have an exercise bike, you can do 6 lots of 5 minutes, or the whole 30 minutes in one session.
Remember, I am always here on my email which is: aussie46mum@yahoo.com.au
Where you can email me with any question or problem you might have, I will endeavour to give you the right information to solve any worry you have.
GOOD LUCK EVERYBODY, I HAVE ALL THE FAITH IN THE WORLD IN YOUR SUCCESS, AND PLEASE KEEP ME POSTED ON WHAT YOU LOSE, HOW YOU ARE FEELING AND HOW MOTIVATED YOU ARE.
SIGNED: The Unprofessional Dietitian, who did it!!!!
What I suggest you do is reduce the size of your plate from normal dinner plate to maybe an Entrée sized plate, divide it into half, this wont be easy, but you have to think of an imaginary line down the plate, one half of the plate is the size of the vegetables you have, then divide the other half into quarters, this is one quarter for the meat and the other quarter for the Potato.
I also suggest that you all find a Book Store and buy a book that gives you the Calories, Kilojoules and Fats of every product that you can buy in your part of the world. From this day on you will call this your ‘Bible’.
There is probably a lot more that I can tell you all, but I don’t want to overawe you all right now, I just want you all to get stuck into this Diet, never give up, I am still trying to find out how to maintain your weight once you reach your goal weight, but this information will come to you in due time. Please don’t expect to lose all the weight in a short time, there is a surplus that you will lose in the first 2-3 weeks, but this will reduce as you go on, please don’t get disappointed, towards the end, there was a time when I only lost .2 of Kilogram in a week, but if you can achieve between 500 grams to 1 Kilogram per week, you will be doing fine.
Remember it is all up to you, and if you CHEAT, there is only one person you are cheating and that is yourself.
Now that I am at Goal Weight, my Blood Sugars are down from 13.9% (Really Bad) to 5%, and this is what has made this diet all worth while for me. The healthy range for Blood Sugars is between 4% and 7%, so I am hoping that, after a very recent Blood Test, it will either be stable or I will have reduced it a little more.
P.S.: I also suggest that you buy a notebook, rule it into 4 columns, one for quantities, one for the food you are eating, another for the Cals/Kj and the last one for the Fats. Also exercise will help you as well, approximately 30 minutes per day walking, if you have an exercise bike, you can do 6 lots of 5 minutes, or the whole 30 minutes in one session.
Remember, I am always here on my email which is: aussie46mum@yahoo.com.au
Where you can email me with any question or problem you might have, I will endeavour to give you the right information to solve any worry you have.
GOOD LUCK EVERYBODY, I HAVE ALL THE FAITH IN THE WORLD IN YOUR SUCCESS, AND PLEASE KEEP ME POSTED ON WHAT YOU LOSE, HOW YOU ARE FEELING AND HOW MOTIVATED YOU ARE.
SIGNED: The Unprofessional Dietitian, who did it!!!!
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