The word 'diet' has negative connotations. It feels like it's gonna be something strict with minimal food, most likely food you won't
enjoy, and it's temporary. I prefer to use the word 'lifestyle'. Therefore, this lifestyle plan is a result of a history of trial 'n error and yo-yo dieting. For some reason, I love diets. I can't seem to stay away from them for long. No matter how much weight is lost or gained, diets seem to be something I can't live without. I guess wat I enjoy about them the most is the sense of discipline it gives me and the control I have over myself. Therefore, I've decided to stick to something that is more of a disciplined lifestyle than a diet, becuz lets face it.. diet's are nothing but a temporary weight loss regimen if all you want to do is lose those measly 5 kg and then go back to your unhealthy eating habits. Wat's the use?
So Ms.D and all those who are interested, here are my rules:1.
Start a food diary: Post it
online so I can see and comment on it. I am, after all, the Food Police. I must supervise your eating. I want you to write EVERYTHING you eat and drink (except water). Time is not important, just date/day of the week/food/drinks. And
p.s. Even when you just take a bite out of something or even taste, write it.
2.
You can eat anything, almost: This is more of a lifestyle regimen than a diet. You don't want to go on a strict diet plan, lose a few kilos, then go back to your old eating habits and gain all the weight again. You can eat out as much as you want. This lifestyle plan won't stop you. Two key words tho:
Discipline and
Moderation. Discipline meaning you gotta know when to say no. When to stop. When to choose healthy over the unhealthy. To eat less the next day if you ate a lot the day before (self-punishment). Etc. Moderation meaning you gotta know how much to eat. You don't starve yourself, cuz that's plain
stupid. You don't quit everything forever. You learn to have one instead of two. Share instead of eating something all by urself. Etc.
3.
Get on the scale: Just don't be obsessive about it as in checking your weight every other day. Never get on the scale a week before your period and while you have your period, unless you wanna depress urself. The best time to check your weight is after you're done with your period. The time of the day should be first thing in the morning, after you go to the toilet (winto ib karama). Don't eat or even drink water, cuz it will add a few grams to the scale. :P I suggest you check your weight once a month only. Wat matters the most really is the result you see on your clothes. They say losing 5 kilos means going down 1 jeans size. Of course, that depends on your body type.
4.
Befriend green & herbal teas: Make them your best friends! You can drink them all day long. Without sugar, of course. If you don't like them now, you will later. It's an acquired taste.
5.
No food after 6pm: Yes, you read that rite. 6pm. Not 6:30 or 6:02. 6pm on the DOT. There will be days when your tummy will growl. Take that as a positive sign. Enjoy it. I don't care if you go to sleep CRYING from hunger. Drink water. Drink something warm like green tea or herbal teas. Even milk is not allowed. The whole purpose of this rule is to give your digestive system a break. Don't put it under stress all day long. Give it time to digest wat you ate throughout the day. Plus they say the metabolism slows down at nite.
6.
Bye bye soft drinks: Quit coke, 7up, sprite, and all. Gassy drinks are bad for your bones. And they're loaded with sugar. And don't get me started on diet drinks, cuz they're even worse. Have water with your meals.
7.
No artificial sweeteners: Tell Sweet n' Low, Equal, Splenda and the whole gang to go to hell. Aspartame (artificial sweetener) is bad for you. It increases your appetite, kills your brain cells, and does a whole lot of harmful things to your health. Shallah 7adkom? Just use normal sugar in moderation.
8.
Replace white with brown: Brown toast, bread, and cereal. Also sugar if you like. Brown doesn't mean its got less calories than white. The purpose is that white is processed, hence stripped of a very beneficial quality; fiber. Fiber is important for your digestive system. Don't let white fool you. It's not so cool. Brown is. I personally don't like the very dark brown toast so I choose the lighter brown. With time you'll notice that choosing brown will come naturally to you. It won't feel like a diet anymore and that's wat ur trying to achieve. A healthy lifestyle change.
9.
Do not skip breakfast: Have it everyday. It gives you a good energy boost to start your day. Plus studies have shown that having bfast has many health benefits. Look'em up. Some suggestions are eggs, a sandwich, and cereal (my fave is Kellogg's All-Bran and Nestle Fitness; I don't like Special K cuz I don't think it's brown).
10.
Snack up: Eat between your meals when you feel hungry. Have crackers, healthy biscuits, fruits. Starving yourself will set your body on starvation-mode. Bad. It's good to keep your metabolism active by eating all day (before 6pm). So make healthy choices when it comes to snacking. Have something with you when you go to skool/work/where ever so you're not forced to eat something unhealthy cuz you're hungry. Don't give yourself an excuse to break the rules. Hunger will strike so be smart and plan ahead.
11.
Highlight the 'bad': When you eat something you're not suppose to eat, like sweets or fast food or anything after 6pm and the likes, highlight it in a different color. It's a good way for you to see how good or bad you've been. Plus it feels good when you go thru days with no highlights.
12.
Exercise: Of course this is a given. It cud be anything you like, but cardio is the best.. especially for weight loss. Remember, the more muscle you have, the faster your metabolism, the more you can eat and not gain weight! And
p.s. Muscle weighs heavier than fat so if you're working out and you notice your weight hasn't decrease or if it increased a little,
maybe it's muscle weight so don't freak out.
13.
Pedometer: This is an extra. Walking 10,000 steps a day is the healthy amount. Between 12,000 and 14,000 is for weight loss. If you wear one throughout the whole day, it helps you keep track of how many steps you made and it will actually motivate you to be more active, believe it or not. Get off that butt of yours and take those steps! I know they sell them in Boot's. And in the pharmacy in Mohallab Mall (1st floor, in front of Nine West).
14.
Dinner once a week only: Dinner as in food after 6pm. You get to do that only once a week. It's a reward. Choose a day of the week and stick to it. Like Saturday, for example. Don't over-do it. Remember, you're still eating healthy and in moderation. Don't pig out and binge. Forget those nasty habits forever! Think permanent change (lifestyle) not temporary (diet).
15.
Drink water: Plenty of it. It flushes away the toxins. Hydrates you. Fills your tummy. :P I suggest a small bottle of water first thing in the morning. If you can drink more, by all means, drink up. And
p.s. There's something called dehydration and there's also overhydration. Don't over do it. As they say, ilzayid o5oo ilnagi9. Remember: Moderation.
16.
Sweets are overrated: UN-convince yourself that you can't live without sweets. Maybe some can't, but MAYBE you're not one of them! You can actually go thru a few days without eating chocolate oo 5arabee6. Don't be an emotional eater. Substitute your urge to satisfy your sweet-tooth with a healthier choice, like dates for example. Don't overdo dates, cuz a lot can be fattening too. Eat more fruits. You can have sweets occasionally. Just not whenever you feel like it. With time, you'll get used to not having them as much. And
p.s. PMS is not a green light to pig out. Remember: Discipline and Moderation.
Here's a list of tips to take into consideration:Tip #1: Have lunch at 5pm so you won't feel very hungry later at nite.
Tip #2: If you notice that you've eaten a lot of carbs in a certain day, try to have less carbs the next. If you ate a lot in a certain day, eat less the next. Think of your food diary as a scale. Balance it.
Tip #3: Give yourself a break between things you eat. Give it a chance to digest before you eat something else. Don't stuff yourself. Remember: You are your digestive system's ally, not enemy.
Tip #4: Eat fruits. At least 1 to 2 servings a day. Dietitians recommend 2 to 4 servings a day. And don't mix fruits with other things. You either have fruits 30 mins before or 30 mins after eating your meal or snack or watever. Mixing? Big no, no. They also say do not mix carbs with protein either, but that's a little too extreme for me. If you can do it, good for you.
Tip #5: Include veggies in your meals as much as you can. Salad, steamed veggies, raw veggies, watever you like. Try to have them everyday. If you notice in your food diary that you've gone thru a day or 2 without having any, make sure to add them the next day. It's healthy plus they're a rich source of fiber. It's also an acquired taste if you're not a fan. Trust me.
Tip #6: Have
some raw (not salted, not roasted) nuts every few days. Almonds. Walnuts. Watever you like. They are a rich source of fiber and healthy fats, etc. Google nuts and see for yourself.
Tip #7: Occasionally, you can treat yourself to a yummy dessert or that fast food meal you've been craving. I said OCCASIONALLY. Am sorry, but that does not mean once a week. I didn't say 'regularly'. I said 'occasionally'. There's a difference. And
p.s. There's no such thing as a "free day". Don't ruin a WHOLE day. Oh, and don't forget to highlight it. Just so you know what you shud and shudn't eat the following days to balance out the food diary scale.
Tip #8: Try to sleep 7 to 8 hours a day. Your body needs it. Plus your metabolism works better when you've given your body its night rest.
Tip #9: When you eat out, do not touch the bread basket. Order water for your drink. If you order a burger with a side of fries, ask the waiter to replace the fries with a salad, for example. Fries are unnecessary FRIED calories. Also, skip dessert. Or if you really want some, share it. OCCASIONALLY.
Tip #10: Read about health and nutrition. The more you know, the more you're aware and convinced, hence the more you actually implement the knowledge you've acquired. You shudn't do something because someone told you that you shud or that it's healthy. Find out why it's healthy. Why you shud do it. Don't do things blindly.
I hope I didn't forget to include anything. If I remember anything else, i'll update. Ms.D, you're starting tomorrow. You gotta be completely honest now. Write down every single thing. And no cheating. And most importantly, no food after 6pm. That part of this plan is the most crucial. If you want to yield good results, do as I say. Do not argue with me. Do not kid yourself. Good luck. And i'll be watching YOU!
P.S. Since a few other bloggers wanna join 'the fun', it's easier if I start a food diary blog and invite all to post their daily entries there. So here it is:
The Food DiaryWarning: Am no professional. The things in the list above are off the top of my head; things I've learned from experience, reading, and some common sense. Feel free to correct me if am wrong. And remember: You're following these rules by your own will. If you faint, have a heart attack, or die.. am not responsible.
;P
