**please note all brands of food shown here are my personal choices and not any form of advertisement. If you have health implications please consider medical help before you choose to follow my steps**
Always remember the first month of acquiring any lifestyle change is the hardest. Being humans we are bound to stoop towards our cravings and desires that may be unhealthy but satisfying. Self control and willpower is difficult to maintain but don't forget every darn thing in this world is hard. It's a process we have to go through and its upon us of how willing we are. Reach out for help if you fall off. It's never an end of the show for you because you made a mistake. It's okay to feel guilty. It's okay to say yes to one thing but learn to say no to the next. Keep learning!
Rule number one is: DO NOT GIVE UP AND KEEP TRYING. KEEP MOVING FORWARD!!
Most Important Rule: DO NOT MISS MEAL. Worst mistake is made when someone misses meals. Then end up overeating in the subsequent meal. Stop looking for reasons why not and just dont miss meals.
ALSO GYM AND WORKOUT IS ONLY 20% OF YOUR FITNESS. 80% IS FOOD AND NUTRITION THEREFORE EVEN IF YOU DONT HAVE TIME TO WORKOUT YOU CAN STILL TAKE CONTROL OF YOUR LIFE!
STOP SUGAR- people claim not taking sugar makes them dizzy but this is because they also stop eating enough and starve themselves. If you eat enough you are giving your body carbohydrates through your food. Drink enough water and stop taking sugar.
What is enough water?
I drink at least 3L of water daily
Other small changes;
1. Use smaller plate/bowl
2. Do not buy any snacks(chips/peas) during grocery shopping
3. Do not even look inside bakery/cafe
4. Use honey for sugar
5. Replace rice with roti, crackers, sweet potato, cassava.
6. Use MACROS- an app for calories counting.
Link for android users : https://play.google.com/store/apps/details?id=com.josmantek.macros
Link for apple users: Macros - Calorie Counter by Jose Manuel Alarcon
https://apps.apple.com/fj/app/macros-calorie-counter/id1216666985
7. Stop every alcoholic beverage(wine, beer and everything)
8. Only soft drink I drank once a week or in 2 weeks was Coke Zero. It has it's own health implications therefore please take precautions. Water is always a go to option. If not then you can make lemon juice but if I had no other choice then only this was the soft drink that helps me keep in my calorie deficit.
9. Drink Dhal- it's high in protein, nutritious, keeps you full.
10. Eat 1 fruit a day and not more because fruits have alot of carbohydrates. When you will use macros you will be able to keep track of how much carbs is recommended for you
Example: 1 banana has approximately 27grams according to macros.
11. Keep your carbohydrates intake less than 100grams per day.
12. Increase your curry intake and eat 1.5-1 roti in one sitting.
13. Can have nutbars such as nature valley as a snack- only 2 bars per day as snack although if you have have fruit or other alternative then have those instead
14. If you do end up in any fast food restaurant only eat- chicken thigh(2-3pieces) with water. It's not the best option but its still better than having fries and soda as well. You can also have chicken wraps. DO NOT EAT NOODLES therefore no more chicken chowmein. Have chopseuy, stirfry without rice.
15. If you are having sandwich as meal- Eat wholemeal bread(2 pieces in 1 sitting) use mayonnaise as spread and load up the fillings. Use grated carrot, lettuce, cabbage(gobhi), tuna/chicken/sausage.
Rule of 2: only 2 bread, 2 tablespoon of mayonnaise, if using cheese than 2 singlets only, 2 sausage only.
16. Only snack I used to buy used to be- black plums, peanuts and can also have boiled chickpeas or blue peas, nuts, cucumber, celery
17. Before and after eating; so always before eating(time does not matter) I would gulp a glass or two full of water. During meal I'd drink more water and after as well. Also before my meal I try to have half of the 1 fruit I eat per day or whole fruits(its okay, you don't have to be so hard with the "rules"). Remember you should be full and satisfied!
18. It's okay if you make mistakes. Learn from them. Stop beating yourself up. Once you get into the "system" it usually takes a month to make it a habit. 2 months for you to see changes and 3 months for others to see changes in you.
19. Make sure you're full. Do not eat and remain starving. This starvation is compensated when you drink water and fruit during your meal.
20. 8 hours of sleep.
21. Wheatbix and oatmeal are one of the best breakfast you can have. Also make sure your quantity is moderate. Do not overeat. Meaning always check the food package nutrition information where it will give the recommended food.
Example; recommended wheatbix is 2. You can have half banana or apple with it. High fiber breakfast keeps you full for longer hours.
22. Stop eating corned mutton or beef- they're full of low density fat that clog your blood vessels and cause heart attack.
23. Start taking care of your hair and skin. It does not take long hours to put some face mask or use face wash. It doesn't take too long to put hair mask. Taking care of our body is our own responsibility. Allow yourself age gracefully.
24. If you've read till here; my biggest trick when things become out of control. When there is a packet of chocolate my friends put in fridge and I just want that bite. I know that my tastebuds and satisfaction of the taste is till my tongue therefore I am guilty of taking a bite, chewing as long as I can to take the taste and I spit it out. I am not ashamed of this.
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