_ A few weeks ago when chatting to a friend they were asking how I was getting on with my diet, as it was evidently working well – my trouser waist size at the time had gone down 4 inches. He suggested that maybe I should share what I have done in my blog to help others in a similar situation. So here it is.
If at the start of the year someone had told me that I would be loosing over 50 lbs in weight in the next few months I would have just laughed at them. I know that over the past few years I have tried to loose weight in various ways. Be it jogging, swimming, cycling, doing various fat busting exercises, but for various reasons I have stopped after a short while. I may have lost a few pounds but then a few months later the weight has come back on. Eventually I go up a trouser size as my jeans will just not fit. (Just have to stop using the hot wash which as everyone knows shrinks clothes so badly!). This process has carried on over the last decade and I got a little bit heaver each year.
At the start of the year (2011) I got a virus infection that attacked my liver, and became seriously ill. Their are various comments in previous blogs about this. Part of the process of getting my liver working properly again was to reduce my body fat level i.e. loose some weight. It seems that the liver is a lazy animal and deposits any fat it can't handle in the neighbourhood. So if the neighbourhood is full it has to pushing it out over the system via the blood, which causes everything else connected via the blood to complain as blood should not be full of fat.
I can't say that the diet I have followed is the responsibility of any one person because it is not. Lots of helpful medical advice has been given and research done on the internet. This has eventually led to a diet that seems to work. Not only enabling me to loose weight but also not too boring or difficult to follow. (This is not a plug for a high expense diet, just a simple process that seems to work)
So looking at the first three key points of the diet
Incentive to stick to the diet. - Well I was given two of these, the first was from my body and the sharp stabbing pain that I get from my liver, when I eat or do the wrong thing. Not so bad now but for the first three months so bad that I did not get a single nights sleep without being woken up by the pain. Secondly I was told that I would probably not live the year if I did not get my liver functioning again properly. I know most people don't have this form of incentive, but you must have something even if it is only the fact that if you are overweight and loose weight working towards your ideal weight, research indicates that you will live longer. Lots of references on the web but here is one The essence is that if you are overweight (on the BMI scale) then you have a greater than 10% more chance of death over a 10 year period, if you are moderately obese then a 40% more chance of death and if you are severely obese then more than that. So that alone should be an incentive to loose weight.
Lots of Food
_ Portion Size – When we are given a plate of food and we assume that this is the right amount of food for us to eat. I was told that this is probably not correct. Most plates of food have more on then than we need. The first thing was to find a smaller plate as a dinner plate and use that for a while to eat my meals on. This would get me used to eating a smaller amount at a meal. The second thing to do was to look at the nutritional info on the side of a packet or tin, (if the food came in such a container). This nutritional info often specifies what a portion size is, either in weight of grams or in millilitres if a liquid. Then get a scale or measuring jug out and just see what a portion looks like. It is probably much smaller than you imagined. I certainly found this to start with. The final way of doing it is by rough sight. If it is dry matter food stuff, then a clenched fist full can be used as a rough portion measure. If it is wet matter food stuff then a single serving spoon can be used. For drinks then 150 ml (often the portion size ) is just under half a normal size pull ring drink can full.
Once you have a rough idea on what a good meal size is then there is no need to go to the effort of using the scales etc., or the smaller plate. If you are offered more then say no thank you.
Meal Frequency – The next thing I was told, was that it is much better to eat three small meals a day rather than just two, or even one and breakfast was one of the most important meals of the day. If you are going to miss one out then lunch is the candidate that should be considered, but even then you should eat something even if it is just a bit of fruit or a raw carrot or celery stick. Ones body gets hungry and small amounts of “good” food (e.g. fruit) are much better than no food some food lots of food, as the stomach gets used to the lots of food session and thinks that this should be the norm.
This is continued in part two which looks at the foods themselves hydration and setting realistic targets.
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Dyslexic doodles on photography, food (growing, cooking & of course eating), faith and other fascinating things. This is a personal blog expressing my views.