My first question is where did April go? I had such plans, so many goals. April got swallowed up by a series of unfortunate events in my life, but I have the reins on my weight-loss program again.
1. Fruit but don’t Overfruit. Fruit is low in calories and a part of any healthy regime. However, fruit is sugar and it’s possible to overdo it. I would stick to 2, max 3 1-cup portions of fruit a day. Additionally try to choose lower glycemic fruits such as berries, citrus, cantaloupe, apples, and pears. Also important given family history (and by that she means the diabetes on my father’s side).
I will struggle the most with limiting my fruit. It is just so handy, portable, and satisfying. Clearly, I “overfruit” now.
2. Nonfat is often nonsense. I would switch nonfat yogurt to low fat. Nonfat to our bodies is higher in sugar. You also aren’t satiated with nonfat in the same way. Same for fat free half and half.
This is surprising, but not shocking. I always believed this but switched to non-fat to shave off precious calories. Fat back in my yogurt and half and half will be delightful and delectable!
3. Try a 3/4 day for portions. I told Lauren that portion sizes were difficult for me, so she recommended I pick 1 day (a non-work day) and do what she calls a “3/4 day”: Eat slowly, chew well and stop yourself 3/4 through your regular portion. Wait 3 to 5 minutes. If you can, stop the meal there. If you cannot, keep going. The goal is to stop and assess, that’s the first skill.
This piece of advice will also be tough but I am trying to model the eating behavior of my daughters who gloriously and unconsciously walk away when done —whether it is scrambled eggs or chocolate cake. I never want them to learn to clean the plate or finish it off just because it tastes good. Somehow, I never learned to recognize or acknowledge being full enough and satisfied, but it is never too late!
4. Trade off grains. Keep carbs/grains, cereal, bread, potatoes, rice, etc to 1 meal a day “fist” size (makes me wish I had a bigger hand!)
Prior to a number of stints with the Atkins Diet, I was a card-carrying carb loader. Thankfully, even though that was an impossible lifestyle to maintain, I did take a way a (nearly) firm control over grains, especially cereal. I should have no problem limiting my grains. They are more like treats to me anyway.
5. Drink plenty of water! Get 48 to 64 ounces per day plus 1 to 2 cups green tea (I will need a catheter!)
Water. Well, I guess I will just have to do it even it I don’t like it. I like unsweetened ice tea and make it by the gallons. Even my girls drink it. I will have to ask Lauren if that would be an acceptable substitute. I could always make iced green tea. Of course I don’t want to start out my nutrition tutoring with complaints!
4. Exercise. Work out 150 to 180 minutes a week (total as you go) with one day “longer” 50 to 60 min.
I have come a long, long way in terms of what I can accomplish physically and how often. Lauren is advising I ramp it up for weight loss. There are some days that will be very difficult to achieve but