Posted on | January 21, 2011 | 2 Comments
I believe in being realistic. So I shout at you: DO NOT BELIEVE YOU CAN DROP 5+KGS IN 3 WEEKS. This is outrageous. If you starve yourself you might achieve this, but the second you eat again that weight is going straight back on. Then what’s the point starving yourself for nothing?
Next question: Do you suddenly decide to take up running – so you take part in 40km marathon in the first week? NO. So, therefore when you decide to lose a bit of weight and re-invent yourself – do not go hard core straight away – because trust me you will last two weeks maximum and you’ll be back to chocolate cake for breakfast before you know it.
So, I have some beautiful news for you. You can lose 1kg (2.5pounds) in the next 2 weeks and for the first week you are going to stop NOTHING. You are simply going to reduce, change and swap – but I didn’t say stop.
Next is your attitude readjustment: You are NOT going on a diet. (I truly hate that word) You are NOT missing out on anything. You are NOT moping around and going to feel hungry and miserable.
You ARE going to make mini adjustments to your life. You ARE in control of what you eat and drink. You ARE going to see the benefits from this.
1st step – go step on the scales and record your starting weight as of today. If you have a tape measure wrap it around your waist and measure the circumference at your navel (bellybutton) and also your hips at the widest part. Then go pick out a item of clothing that is a little tight on your right now (Maybe even take a picture on your phone of how you look in those clothes) and in 2 weeks time we’ll measure again.
2nd step – Get a diary or piece of paper and you are going to record EVERYTHING that you eat and drink. And it needs to be detailed.
I.e. Lunch: DO NOT write Ham & Salad roll.
You need to write: Lunch (12.30pm) 1 x bread roll. 3 slices of ham. 1 teaspoon butter. Lettuce, tomatoes, carrot, cucumber. 1 tablespoon BBQ sauce. 1 x lime juice.
3rd step – Choose 3 days you’re going to do something active.
3 days is not too much to ask. You just need to commit. It can be walking, running, skipping, blading, swimming, cycling, paddling, yoga, pilates, trampolining…. ANYTHING. If you can only fit in ½ hour – great – if you can do a 1 hour session – even better.
Tip: I frequently walk around the city centre past all the pubs/clubs/dress & shoe shops to distract me. It’s a great way to have fun and be active at the same time.
WEEK 1 ACTIONS:
FOCUS ON WHAT YOU’RE DRINKING!
Sweet Drinks: Reduce your sugar intake.
If you have 3 lime juices / day – only have 1. Or… If you must have lime juice then get ½ glass only and top up with water
If you drink full sweetened drinks – replace with diet drinks (I do know they have artificial sweeteners, but I need to cut down sugar intake somehow)
Cut back on soy / milk drinks: If you have soya milk every day – try to have it every 2nd day instead
Alcohol: Reduce whatever you’re currently doing. If you drink 3 glasses every night, reduce to 1 glass every night. If you drink 2 nights per week, reduce to 1 night etc etc
Coffee / Tea: If you drink them black with no sugar – no worries. If you have 2 teaspoons sugar, then try with 1. If you have 1 teaspoon then try with ½. If you have 3 starbucks latte’s per day, reduce to 1 starbucks latte and 2 black coffees. Get the idea.
Water: If you like to drink water that’s really great, keep it up. But I know many of you hate it. Try to cut up lemon, lime, mint, cucumber in your water for flavour. It makes a difference.
STOP EATING WHEN YOU FEEL 80% FULL.
This week I want you to eat 3 meals per day. Breakfast, Lunch & Dinner. You should be eating with intervals of approximately 4 hours inbetween.
This is how it works: You eat breakfast at 7am. Go and do whatever you do, and at about 11am you should be starting to get hungry. At this point, do not race to the pantry for a biscuit, get a big glass of water and drink it. It’s NORMAL to feel hungry when it’s nearly time for a meal again. Don’t snack, I need you to eat a proper meal. Go for lunch about 12pm. EAT SLOWLY. Chew slowly. Put your utensils down between bites. Chat to your friends. And when you feel 80% full. STOP EATING. You know why – because you don’t need to stuff yourself. We live in modern times, food is not going to vanish off the planet this afternoon, you’re going to be ok and not starve to death. Don’t worry, you’re not going to waste food and your money – If you have leftovers, wrap them up, take them with you or put back in the fridge. Then go do whatever it is you do. At about 4pm most of you will start feeling hungry again. It’s NORMAL. Don’t snack. You’re not going to starve. Have a big drink of water and wait half an hour. If your hunger is still there eat the remaining leftover lunch (slowly) or have 1 -2 pieces of fruit. Then do not eat dinner until you’re feeling hungry again. When you are feeling hungry and it’s about 7pm then eat dinner. Eat slowly and stop when you feel 80% full.
Your main goal this week is that you need to learn to listen to your hunger. Be ok with it. Sort it out, but stop when you feel nearly full. When you can learn to only eat when you’re hungry and stop when you’re feeling full – you will not have a weight gain problem.
Of course those times will vary from person to person but you get the idea of what I need you to do.
So that’s all you’re going to do this week. Write everything down, focus on what you’re drinking and cut it back. Listen to your hunger by only eating until you feel 80% full. And…… commit to 3 active sessions.
So there is no cheating – Here are my starting stats:
- Weight: 53.3Kg
- Body Fat: 26.5%
- Muscle: 36.7Kg
- Waist: 72.6 cm
- Hips: 89.5 cm
- Clothing: My light blue jeans