arlenesway.com.au Loose weight with Arlene Normand

May 21, 2012

The Key To Weight Loss Success

Filed under: Article — arlene @ 8:00 pm

The key to weight loss success!

It’s Write In Front of You

Finally– here it is. You have been waiting to hear these words for years…or at least as long the zipper on your skinny jeans hasn’t budged.  It’s not a shake, a supplement, or an exercise gizmo. You have it already, right at your finger tips.

I feel the most important action one can take when trying to lose weight is to keep a food diary.  Yes, it takes time to write down everything
consumed during the day, but this in itself can curtail overeating and be vital for self-assessment and monitoring.
Studies show that people who keep food journals lose more weight and keep more of that weight off in the long run. The National Weight Control Registry–an ongoing research project tracking more than 3,000 people who’ve lost an average of 66 pounds and kept it off for five years–found that keeping a food journal is the one strategy used by the majority of successful dieters. In fact, in a study of 1,685 dieters conducted by a health insurance company, the best predictor of
weight loss throughout the first year was the number of
food records kept per week. Another recent study published in the American Journal of Preventive
Medicine
found that dieters who tracked their food intake in a “food diary” lost twice as much weight as those who didn’t track their food.

Why keep a food journal?

  • Tracking the food we consume  forces us to take responsibility for our food choices. It shows what we’re really eating.
  • An accurate food journal   helps us see eating  patterns, giving us insight into when and why we eat.
  • Monitoring the foods we eat  helps us estimate calorie intake, so we can make adjustments, by eating  less or exercising more.

If you’re beginning a program to change your habits, you may want to start with a baseline food journal that keeps track of a “typical” week of food choices and exercise. This way, you’ll have a better idea on what you need to work on– problem times or situations, circumstances that make it difficult to eat healthy, and so on. The level of detail you record depends on your goals, but some possible things to jot down include:

  • What you eat and how much  you eat: You can estimate portions, but be honest and be  thorough— don’t forget items such as lollies, condiments, etc. Record  as you go to ensure accuracy.
  • When and where you eat:      Time of day, how long you were eating, if you ate in a fast-food  restaurant or the company cafeteria, etc.
  • Who you were with and any other activity you were involved in: Were you reading or watching TV, or  having brunch with your best friend?
  • Your mood while eating: Were you  bored, frustrated, happy? This may tell you whether you engage in emotional eating—eating triggered by mood, not hunger.
  • Any exercise you did, including the activity, length and intensity, and estimate of calories burned.
  • Any special categories for which you want to monitor consumption, such as carbohydrates, fat, or fibre content.

Once you have a baseline journal, you can set priorities for what to work on. Do you eat well when eating by yourself, but go overboard when you’re
with friends? Does the routine of a workday keep you in line, while the freedom of the weekend weakens your willpower? Do you subsist on convenience foods that are heavy on processing but light on nutrients and real taste? Important things to consider include:

  • What is your real motivation  for eating? Are you truly hungry when you eat or are you eating for emotional  reasons?
  • Do you eat well-balanced meals with reasonable serving sizes? If not, map out the changes you’d like to make.
  • Do you eat at appropriate      intervals, or do you eat a little and then overindulge later? It may seem  counterintuitive, but eating smaller amounts more often may keep your  energy high, and prevent overeating.

A food journal allows you to compare your habits to the healthy habits recommended by experts: getting 25 grams of fibre a day, limiting fat intake to 35  percent of your total calorie intake, and consuming fewer calories than your body burns daily. You can then continue to track what’s important to you—whether it involves elaborate detail or very simple information.

Keeping a food journal can make us uncomfortable because doing so forces us to recall things we’d rather not take note of—that chocolate shake we had for lunch, or that extra mound of mashed potatoes we regretted as soon we inhaled it. In other words: no pain, no gain. When you see the foods you’ve eaten listed in black-and-white, you can’t wish them away. But pain, even metaphorical pain, can be the impetus for change—and if used consistently, a food journal can be the instrument of that change.

 

 

May 20, 2012

Menu For Quick Weight Loss

Filed under: Diet Menu — arlene @ 7:13 pm

MENU FOR QUICK WEIGHT LOSS

 

Day 1

Breakfast:                     1/3 cup nuts with 200g yoghurt and a drizzle of honey

Morning Tea:                1 small apple

Lunch:                            toasted with cheese and tomato

Afternoon Tea:              1 slice raisin toast

Dinner:                            150g grilled fish with vegies (2cups)

Supper:                           1 cup strawberries

Day 2

Breakfast:                     Boiled egg and one slice of toast

Morning Tea:                1 mandarin

Lunch:                          Tuna and salad wrap

Afternoon Tea:           200g low fat yoghurt

Dinner:                        120g Roast chicken breast and salad

Supper:                        Jarrah hot chocolate/ small orange

Day 3

Breakfast:                     1 slice toast with 2 Tblsp peanut butter

Morning Tea:                1 banana

Lunch:                          Sandwich withTurkey, salad and cranberry jelly

Afternoon Tea:           1 corn on the cob

Dinner:                        100g Grilled steak and salad

Supper:                        Jarrah/Swiss Miss/Cadbury Lite hot/125g tinned fruit

Day 4

Breakfast:                     1 scrambled egg with tomato and mushrooms

Morning Tea:                1 pear

Lunch:                          Tuna salad

Afternoon Tea:          30g dried fruit and nut mix

Dinner:                        1 cup pasta with Napolitano sauce with salad

Supper:                        3 squares chocolate / 2 kiwi fruit

 

Day 5

Breakfast:                     2 poached eggs with 2 slices of smoked salmon and tomato

Morning Tea:                1 small apple

Lunch:                          miso soup, 2 sushi rolls

Afternoon Tea:            3 vitawheat and tomato and black pepper

Dinner:                         150g Grilled fish and salad

Supper:                        low joule jelly

Day 6

Breakfast:                     1 cup high fibre ceral

Morning Tea:                Uncle Toby’s low fat muesli bar

Lunch:                          Chicken burger

Afternoon Tea:            1 cup soup

Dinner:                         Stir fry chicken and vegetables

Supper:                        1 poached pear with ½ cup low fat custard

Day 7

Breakfast:                     1 cup cooked porridge

Morning Tea:                30g almonds

Lunch:                          Chicken salad

Afternoon Tea: 3 vitawheat with 2 Tblsp cottage cheese and
tomato

Dinner:             Stir fry vegetables with 100g
tofu/100g beef

Supper:                        jarrah
hot chocolate/swiss miss/ lite ovaltine and low joule jelly

 

Daily:  2 cups low fat milk; 2 teaspoons fat

 

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