And now it’s time to get serious!
I’m going to do shakes from Mon – Fri this week – a full week of detoxing and getting myself in the zone to lose some serious kilos.
Then it’s back to basics… the
EIGHT GOLDEN RULES
1. Eat 3 or less small meals per day. If not hungry – don’t eat. Do not eat between meals. Small meals of 1/2 cup and use a small plate (bread and butter) and fork (oyster/fruit/ entree) or spoon (teaspoon).
2. Do NOT eat between meals. 3 meals MAXIMUM. Do not snack between meals. If looking for food, get a fill!
3. Eat slowly. STOP when no longer hungry NOT when you feel full. Chew well and wait for food to go through – 60 seconds. Dont swallow lumps.’ Eat no longer than 20-30 minutes pref 20.
4. Focus on nutritious food. Fish, Chicken, Red Meat, Eggs, Cheese, Yoghurt, Lentils and Chickpeas all good protien. 1/3 to 1/2 of your meal should be protien and fill the rest with vegies or fruit. Avoid or minimize use of white bread, rice, potato, pasta. Take a multi vitamin daily that contains Folic Acid/Folate and Vit B12.
5. Avoid Calorie containing liquids. Suitable liquids – water, mineral water, low cal soft drink, tea, coffee. Ok to drink with meal but not in same mouthful. Food -60-drink-60-food-60. Allowed 500ml skinny milk and one glass of wine (pref red) a day.
6. Exercise at least 30 minutes a day prefer 1 hour (may need to build up to it) Good choices – walking, gym, swimming, bike riding. If your personal trainer tells you to eat 6 meals a day DON’T listen to him. MAXIMUM 3 meals per day.
7. Be active during the day, don’t just sit around, go outside, park further away from the shopping centre, use stairs etc.
8. Keep in contact with your DR !! If you don’t keep in contact and follow up how you are doing then you may as well not get banded.
I’m ready to Rock ‘n’ Roll!