Thursday, January 03, 2013
My little sister (she's 12) wants to lose weight, too. We've started helping each other. I have oodles of diet and exercise information stored in my brain, but need motivation to actually do it. She has motivation, but isn't quite sure how.
So, I'm the coach, and that's keeping me going, too.
Here's today's email to her: (This is our third email. Her first assignment was to keep track of everything she ate for three days, and weigh and measure herself.)
I know I said I'd wait till I heard from you, but I think I don't need to. (I still want that information from you, but we can start without it.) Our first habit is drinking water, but I think we can work on two habits at once, don't you?
Our second habit will be to eat a balanced meal at supper time. Here's what we'll do:
1. Instead of using a supper plate, we'll use a slightly smaller plate (one of the plates you use at lunch).
2. Imagine the plate is divided into quarters.
3. On one quarter, you put your meat. On the second quarter, put your starch (potatoes, rice, pasta, bread, whatever). On the third and fourth quarters, put your vegetables. (salad, raw, or cooked, it doesn't matter)
5. If you're still hungry, do it all over again until you're full.
6. Take your plate, fork, and knife to the kitchen and come back and sit down. That way you won't take more just because it tastes good. If you need something to do to distract yourself, you can always drink more water.
This is sometimes called the "bikini diet". :o) (The meat and potatoes are the top of the bikini, the vegetables are the bottom.)
Keys: The vegetables will fill you up without adding a lot of calories. Using a smaller plate makes it look like you have more on it. Yes, you can have second, third, and fourth helpings if you wish, but every time you do, make sure to use the same proportions of vegetables to protein and starches, and also make sure to pay attention to if you're full or not. It can take some practice to stop when you're full. You do want to be full, because it's counter-productive to be snacking half an hour later.
I haven't mentioned dessert. You guys don't eat dessert all that often, anyways, so I don't think it's a big deal. Just save room for it when you're having it, and take half as much as you would normally take. Eat it slowly and enjoy every bite :o). That's it.
Weekends can be a challenge. If you have a bread meal for supper, still try to do the same thing. For example, one slice of bread, cheese or peanut butter or meat for the protein, and salad or a piece of fruit. No matter what you have, try to have some protein (cheese, meat, peanut butter, yogurt, eggs), some good carbohydrates (bread, rice, pasta, potatoes), and twice as much vegetables (or fruit, can be raw or cooked or salad).
You may notice that your stomach doesn't feel that great after a couple days of this, and your bowel movements change. It's just your body getting used to a different way of eating. It will pass quickly and you'll feel normal again.
For your notebook:
You don't have to write down everything that you eat anymore. That was just to figure out how you are eating and how you can change. If you found it really helpful, you can continue, of course. I'm not, because it takes a lot of time that I don't have.
Instead, each day, put down the date.
Habit 1: Keep track how many cups of water you've drunk.
Habit 2: Keep track of what you ate for supper. (If you don't have time, just put a checkmark to say that you did eat the "bikini diet".)
I'm doing this too, you know! I was 180 this morning. Not cool. But it can only go down from there :o). We'll do these two habits for a couple of weeks before adding a third habit, OK?