Every day people talk with me about my book, The Tortoise Diet, and about their own experiences with weight loss. Lately I've noticed a common thread in these conversations. What I hear over and over again is that people feel so overwhelmed and overloaded by the daily demands on their time and energy that they become immobilized. They want to improve their health and lose weight, but tell me they just don't know how to get started.
Whenever people tell me they just don't know how to begin, I encourage them to focus their energies on learning to practice two new habits: 1) eating small, frequent meals containing healthy food choices and 2) drinking water on a regular basis throughout the day. Let's discuss how to best approach both of these new habits.
Don't worry at this time about following a calorie-specific menu plan; just select a healthy breakfast that is something you really like from one of the suggested menu plans found in Appendix A of The Tortoise Diet - Win the Race to Lose! Get that breakfast ready the evening before so it is ready to grab in the morning to either eat before leaving home or take in the car.
Also the evening before, prepare two simple snacks to have in the mid-morning and the mid-afternoon the next day:
Suggestion #1: an apple plus some almonds
Suggestion #2: a part-skim mozzarella cheese stick plus an orange
Suggestion #3: no-sugar / non-fat pudding plus some chopped fruit
Suggestion #4: 2 wedges low-fat ?Laughing Cow? cheese plus Ak Mak or WASA crackers
Suggestion #6: Make a quick quesadilla with 1 whole-wheat tortilla topped with 1 oz low-fat cheddar. Melt the cheese a little and top with salsa, chopped onion and a spoonful of non- fat sour cream
Suggestion #7: a bowl of Minestrone, Split Pea, White Bean or Lentil soup Suggestion #8: 7-10 reduced-fat Triscuits plus 2 low-fat cheddar slices
Also select a healthy lunch from the menu plans that is something you really like to eat. Get this ready the evening before so it is ready to grab to take with you in the morning.
In the morning, take a bottle of water in the car and begin to sip on it as you commute to work. If you work from home, fill a big bottle with water and put it in the refrigerator or on the counter. Make it a habit to try to drink at least 8 oz of water about an hour prior to each meal throughout the day.
For now, after dinner each evening drink only water or herbal tea.
Remember to include foods you really enjoy - there is no need to feel deprived all of the time! Try to eat a meal or snack approximately every three hours throughout the day, so you won't ever feel experience ravenous hunger. Drink a big glass of water about an hour before each meal and whenever you begin to feel a little twinge of hunger.
Learning to practice these two simple, yet very important, new and healthy habits is a fairly manageable way to get started on your journey toward improved health and permanent weight loss.
Snacks For Weight Loss
I pride myself on always being in control of my appetite, but I know that this wouldn’t be possible without having access to my snacks.
Quaker has developed a new line of snacks that I have found to be very beneficial for my weight loss clients. These products are baked instead of fried, making them much healthier. They satisfy the urge for something salty that crunches without the excess fat and calories that are found in potato chips.
These new products include:
Quaker Quakes Rice Snacks. They come in several flavors, but Cheddar Cheese seems to be the preferred flavor of my clients. One serving is 9 mini cakes with only 70 calories and 2.5 grams of fat.
Quaker Potato Sticks. They are shaped like crinkle-cut French fries and come in Sour Cream and Onion or Chili Cheese Flavor. The Chili Cheese Flavor has quite a kick. One serving is 31 sticks and contains 110 calories and 4 grams of fat.
Quaker Corn Rings. These rings can be compared in flavor to Cheetos. The flavors are Cheddar Cheese, Nacho Cheese and BBQ. One serving is 24 rings with 110 calories and 3 grams of fat.
I need to make healthy choices everyday to keep my weight where I like it. The 40 pounds that I lost 12 years ago is never far from my mind. Eating is one of my top five most enjoyable experiences in the world, with snacking being a large part of the calories that I consume daily.
The Quakes snacks are loaded with flavor and keep my fat intake under control, even if I do choose to eat more than just one serving. My favorite snack is the Sour Cream and Onion potato sticks. I will count out a serving size (31 sticks), put them into a bowl and put the bag away. I have found that this will prevent me from eating the entire bag.
Both Patricia Church & Jill Fleming, Ms, Rd are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Patricia Church has sinced written about articles on various topics from Real Estate, Lose Weight and Blood Pressure. Patricia S. Church RN, BSN, author of The Tortoise Diet invites you to learn more about how she lost 120 pounds. Visit her site at. Patricia Church's top article generates over 33100 views. Bookmark Patricia Church to your Favourites.
Jill Fleming, Ms, Rd has sinced written about articles on various topics from Lose Weight, Obesity and Lose Weight. Jill Fleming, MS, RD is a Registered Dietitian & the author of the book Thin People Don’t Clean Their Plates. This book reveals the THIN CHOICES success strategies that promote both impressive and permanent weight loss results. With Jill’s natural ability. Jill Fleming, Ms, Rd's top article generates over 5400 views. Bookmark Jill Fleming, Ms, Rd to your Favourites.
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