The Health Guru

Facts, Hints, Tips, Advice and Inspiration on everything to do about health & weight loss.

Lose 1kg in 2 weeks – Part 2

Posted on | January 28, 2011 | No Comments

Hopefully after the first week you should have the confidence to listen to your body better.  It will tell you when you’re hungry and when to stop eating because you’re full.  You should never eat just because your watch tells you it’s 12.30pm and you should never feel compelled to eat every thing on your plate, even after you’re full.

For the 2nd week I want you to continue watching your drinks as advised from last week. – and continue to do less than what you’d normally do if possible.

Exercise: I want you to commit to 4 active sessions per week (which is only 1 more than last week and I promise that’s the maximum)

Attitude: Keep believing in yourself and know that you are not on a diet and you are not missing out on anything

Diary:  Keep writing everything down… I want you to show someone in your house what you’ve been eating.  (I’ve even included my diary below)

Now for the food actions for Week 2:  Get used to the correct portion sizes for you:

Meat: (Fish, chicken, lamb, pork, beef) Make sure your portion is the size of the palm of your hand or deck of cards

Carbs: (Bread, potato, pumpkin, rice, pasta, noodles)  Fist size (or tennis ball size) COOKED portion

Veges: At least 1 cup full

Fat:  No deep fried stuff…. or if it is fatty – take small portions of it.  I.e.  Deep fried chicken nuggets – swap to grilled chicken or if you have to have nuggest only take 3 instead of 6.

Your plate or bowl of food should contain more veges and meat rather than carbs.  If your plate is looking all white (typically carbs are white) you’re doing something incorrectly and need to swap.

Just focus on that and wait for the changes!

Here is my food diary for the week so far, the changes i’ve made and also and update on my stats to show you my personal progress:

Mon Tues Wed Thurs Fri
B - 8.30am -

2 boiled eggs

1 piece multigrain bread

1  x coffee w 3 tbs milk

 - 8.30am -

2 boiled eggs

1 piece multigrain bread

1 x  coffee w 3 tbs milk

 - 6.00 am-

1 x piece multigrain bread with vegemite

- 9.30 am-

2 x pieces multigrain bread with vegemite

2 x coffee w 3 tbs milk

 - 8.30am -

2 boiled eggs

1 piece multigrain bread

1 x  coffee w 3 tbs milk

 - 8.30am -

2 boiled eggs

1 piece multigrain bread

1 x  coffee w 3 tbs milk
L 2.30pm -

2 x slices multigrain bread

low fat cheese

7 cherry tomatoes

1 teaspoon mango chutney

 2.30pm -

2 x slices multigrain bread

low fat cheese

7 cherry tomatoes

1 teaspoon mango chutney

 -1.45pm -

2 x slices multigrain bread

low fat cheese

7 cherry tomatoes

1 teaspoon mango chutney

 1 cup cooked pasta with low fat cream of asparagus soup
D 120g grilled steak

½ cup spinach & baby kai lan

2 tbsps brown rice

2 tspns BBQ sauce

 1 cup pasta with instant ricotta sauce

¼ cup brocolli/beans

 Homemade savoury mince pie (approx 200g)

¼ cup mashed potato

 Homemade savoury mince pie (approx 200g)

¼ cup mashed potato
45 min run 45 min run + 45 min walk 1hour canoeing 1hr walk +

45 min run

 1hour walk

So far, I’ve promised no drinking alcohol for 4 consecutive nights during the week (i.e Monday to Thursday = alcohol ban).  No 100+ (sports drink) – I swapped with soda water & a splash of cranberry juice or just water only

My stats so far:

  • Weight:  52.2Kg  (-0.8 Kg)
  • Fat:  25.9% (-0.6 %)
  • Muscle:  36.4 Kg  (-0.3)
  • Waist:  74.5 cm (+2.1)
  • Hips:  89 cm (-0.5)

(Whoops… I don’t think I measure my waist in the correct place)

Being honest, I do slightly more exercise than what I’ve told you to do for the first week (but only because this is what I do every day, I’m not trying to cheat you) But I’ve followed all my other recommendations for this first week.  I’ve even been slightly “naughtier” than what I normally am with my evening meals because one day was Australia Day so I made a homemade aussie meat pie!  I’m only human.

Keep up the good work.

Category: General, Personal Confessions of The Health Guru
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  • ShoutBox

    Last Message
    4 hours, 30 minutes
     ago
    • Info : Please, resolve the addition below before post any new comment...
    • Health Guru : Thanks for the Thunder Tea Rice tip... I haven't eaten for ages - will go try it.
    • Guest_2263 : Hi Natalie, you need to check out Organic Thunder Rice in Bishan Bus Interchange. Cheers
    • Guest_4579 : please update..its years away now and theres a new version in the market as well.
    • Guest_2834 : Please update... :)
    • Guest_3832 : do u advocate low carb/keto dieting?

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