So many things are helping me.
I like to be on a forum. It helps me stay focussed.
Making choices i know i can sustain for the long haul i.e. tailoring my diet to something i can do forever. This includes cutting back a bit more as my needs become less.
Thinking about maintenance
well before i have arrived so that there is no end of diet situation when all of a sudden i am not following my rules anymore.
when stress, pressure or depression emerges in order to keep my mood and motivation as high as possible.
Becoming a day time person
and not going to bed too late most days.
Understanding that exercise is not an essential part of my weightless program. I have recently started a nice little running program and am aiming to enter a race in November but then i will stop because it will be too hot to continue. My diet needs to be able to accommodate my stop start tendencies with exercise.
Here is the easy running program for beginners
that i used. Just seeing how easy it was got me started. i found: http://www.health-calc.com/exercise/...gram-beginners
. There are lots of other good things on this website as well. I want to note that all the times in the past i have lost weight i did it with lots of exercise - taking up triathlon, going on cycling tours, running every second day for 10km or walking that far when i was starting, going on long hikes. This time i have needed to focus on other things and because i know i can't sustain an exercise program indefinitely, i needed to make what i do more flexible. Reading that weightloss should be 80% diet and 20%
was also a good little tip that fits with what i do.
Books i have loved and found really useful this time round have been:
The Don't Go Hungry Diet and Don't Go Hungry For Life by Dr Amanda Sainsbury-Salis
- She's a diet scientist and i have learnt a lot of theoretical and practical stuff from her books. And she has a great idea which she calls a success diary in which you rate your hunger and satiety before and after eating.
This enables you to avoid having to count calories.
That said i don't need to count calories anyway. Just eating whole foods and keeping a detail food log
is sufficient for me to know what where i'm at whilst losing weight so long as i get on the scales every day.
but not having to stress about the daily ups and downs of the numbers because i have a clue what they might mean and know that it doesn't mean, i've put on fat every time it goes up.
French Women Don't Get Fat
was a wonderful book with some nice recipes. Mainly its a great book for teaching you a new food culture if there's a problem with the way you eat or if you treat dieting like a kind of punishment. Dieting doesn't have to be unpleasant or punishing.
The website Nutrition Wonderland
taught me useful stuff about hormones that affect our weight loss and gains.
Focusing my eating around 3 main meals a day and trying to keep snacks to a minimum. And making my meals close together so that i can avoid hunger.
I was doing this before read the book don't go hungry because i had already worked out that going for long periods without food during the day didn't work for me and wasn't sustainable in the long term. Going all evening and through the night without food is the best time for me not to eat.
Quitting sweets and eating whole foods, prioritising fruit and vegetables
but bringing back yummy things like cheese and nuts and seeds. These high fat foods which i had let go from my diet are now back because they are tasty and nutritious and useful on a diet in small quantities. I think that at least for anyone who is not insulin resistant, just quitting sweets would solve most people's weight and appetite issues. It has certainly solved mine. Of course if you binge on pasta instead of sweets, then it might not work for you. You have to seriously cut down or out the things that you can't control. I find it easier to cut them out.
Increasing the amount of legumes and pulses
i eat. These do the bulking and energy job of bread and pasta but they are low GI so it is lasting energy. They are a vegetable so you get that benefit. They are high in soluble fibre. they are good for cholesterol. they are filling. Cooking them takes a bit of getting used to but they are versatile and make food interesting. They are also inexpensive foods.