LOSING WEIGHT PART 4
Hello, I hope all is well, and I hope your journey with your body and exercise is going well.
Gathering notes and reviewing ourselves in this journey can be difficult, trying new things, changing the way we eat, and adding exercise to our routine can be challenging.
Always remember to continue to have fun, enjoy what you are learning, especially when you open the door to changing the way you eat, you’ll start to notice your energy changing, you’ll be waking up your body to a lot of things.
Always check the quantity of your plate and check-in what you eat weekly, look at the nutrients, how much more you need and how much less to eat.
If you’ve had some takeaway food in the last couple of weeks, don’t beat yourself up about it, everything has baby steps, and sometimes not wanting to cook can be a luxury and well deserved for you.
Just remember to be aware of what salts, what fat, and what you must detox after eating this type of food, ready-made meals also, the acids, and too much of anything isn’t a good idea.
Cold weather can affect us eating more, especially after hours for myself, so I have to find healthy snacks if I’m in the mood to eat more.
Boredom is well can affect us to eat more, because there is nothing to do, this can happen but remember to find alternatives or better ways of what you eat.
What do I do?
When I’m aware of I’ve eaten fast food or too many sweet things, anything I know isn’t good for me personally.
I go back to my meal prep plan for the week and add more quantity of vegetables, fruits, and not too much quantity of seasonings in my food.
Drink more water, and plan to find a homemade alternative to the fast foods I like.
I no longer buy Chinese food, I have stopped ordering Chinese food for two years and counting.
Instead, I find the recipes to make my favourite Chinese dishes at home, sometimes I put my own twist into it.
Another is Macdonald and KFC, these two are my favourite and weakness of fast food apart from Caribbean takeaway.
Options are homemade KFC chicken, your own version will taste even better, and there are all different types of chicken you can make at home, you can use any type of chicken you like i.e. thighs, legs, or wings.
Homemade burgers will taste better for you also, 100% beef burgers or turkey burgers I like to try, turkey burgers taste lighter in the filling than beef burgers I find.
Lettuce, onions add on all the trimmings you love, my son loves my homemade chips and I used sweet potatoes from time to time a nice change.
When looking for new ways of eating?
Look at YouTube videos to learn, learning something different is always good, especially if it is to better your way of living.
I have two main books I love finding inspiration for when cooking both books show different ways of eating, different recipes, both beneficial with eating a balanced diet.
Youtube videos I have found for homemade meals for anything, chicken recipes, American soul food recipes, Chinese food, pasta dishes, 5 a day dishes, have a look and you be very happy what you discover.
Always put your own twist on it-
Add and apply healthy eating to what you like, it won’t be easy to eat foods you don’t like if you know you don’t like certain foods or you can’t eat certain foods. Find an alternative to get the nutrients you need.
For example, I can’t drink whole milk or eat ice cream, certain dairy products have a mild lactose effect.
Instead, I have almond milk for calcium, and as I don’t have a bad effect with yogurt, although I don’t like yogurt, I will have some Greek yogurt in my diet i.e., a smoothie or fruit as a snack.
I have Kiwi and Oranges; Kiwi is also another form of vitamin c which i discovered when doing my research. I prefer Kiwis in my smoothies to oranges.
I don’t eat pork so my substitute is chicken sausages and turkey rashers as I still like the idea of a TLT (Turkey, Lettuce, Tomatoes.
Do it your way
Eating well and dieting does cost money, there are affordable ways, we can’t all afford a personal trainer, some of us can’t afford gym when gyms were open or didn’t find the time.
Do things your way, look at the ingredients you already have in your cupboards, apply the seasonings you have in your food meals.
Don’t rush take your time, and keep doing your research make it ongoing, look at who inspires you and what diets they have done, depending on what you want to work on.
If you’re not a breakfast person like myself, I might have mentioned this before.
This is where you can add a smoothie, a recipe of two or three fruit and vegetable, one substance could be a protein powder, immune boost powder, turmeric, or cinnamon.
Instead of water, you can try, Greek yogurt, coconut water, almond milk if you can’t drink whole milk like me.
One of my favourite mixtures is avocado, strawberries, spinach, and water with some honey.
Another is strawberries, orange juice (squeezed), spinach, and ginger with water.
One more to try banana, Greek yogurt, blueberries, spinach, and honey.
All these smoothies have helped my day begin, easy to consume, and quick to make when you have a two-year-old.
Try a fry up now and then, there’s some of your 5 a day in this breakfast, wholemeal bread, or try gluten-free bread if you’re trying to cut off bread, you taste the difference.
Beans add some grilled tomatoes or mushrooms, an egg good form of protein.
Turkey rashers and chicken sausages for me as I no longer eat pork, sometimes I have fish fingers or just a vegetarian fry up with large mushrooms and tomatoes, avocado.
Wholemeal or seeded bagels, soft cheese with reduced-fat, and salmon with some spinach.
Now and then I’ll get cheerios or Weetabix, crunchy nut these are my favourite cereals, I also class a bowl of cereal as a healthy snack at night if you’re a night owl.
Lunch whether you’re working from home or traveling, a nice lunch to boost your energy through the day matters.
Salads are my favourite meal, so lunchtime is brilliant for me, you can add fruit in your salad as well as lettuce, tomatoes, cucumber, carrots.
Try salmon with your salad, mackerel, prawns, chicken breast, with some paprika, cayenne pepper, maybe add one of your favourite salad dressings,
Avocados, lettuce, beetroot, and cucumber are major adds to my salads, with protein works for me.
I’ll have mainly chicken or tuna or salmon, mackerel now and then.
Salads to try
Pomegranate Avocado Salad
Pomegranate, Avocado, Lettuce, cucumber, almond nuts are optional with ranch or honey mustard.
Grilled salmon fillet, lettuce, cucumber, tomatoes, shredded carrot with ceaser dressing or light mayonnaise, spinach.
Grilled chicken breast, lettuce, cucumbers, sweetcorn, tomatoes, spinach.
I and my son have mainly chicken or fish, sometimes I will try and eat some red meat beef, or lamb once or twice a month for extra protein.
One pasta dish weekly, spaghetti Bolognese or mushroom tagliatelle
beef mince, turkey mince, tomatoes, basil, garlic cloves or powder, all-purpose seasoning, black pepper, spinach, onions, mushrooms, wholemeal pasta, pasta sauce or make your own.
Potatoes, carrots, green peas, sweetcorn, onions, mincemeat, or try turkey mince.
My household I do Chicken Shepherd’s Pie is chicken breast instead and sweet potatoes instead of potatoes adding seasoning, garlic, gravy granules, tomato puree.
Trying New Things
Try some new things you never thought about, mine was teas and getting equipment
The teas I tried was for Detox and slimming down at the start of my weight loss. Definitely check research on side effects, price and how long for.
Message me for recommendations.
I bought a skipping rope, resistance bands, yoga mat, kettlebells, exercise ball, waist trainer
I only now use resistance bands, yoga mat and kettlebells.
I have always and still using my waist trainer, there are different types and different prices.
The waist trainer when working out, this was excellent for me personally helped me especially with the baby weight.
Resistance bands are brilliant, so easy to apply to a workout, and can use for all parts of the body.
There is so much you can work on with resistance bands, arms, legs, toning, warm up, full body. Check YouTube,
some links I use below.
I highly recommend dancing, honestly, you don’t even notice that you are working out.
One of the most fun ways of feeling the burn, there’s a warm-up and there are so much different types of workouts.
Will show some links below
A reminder to just enjoy it and take into account this is a spiritual way of benefiting yourself, feeling better, getting to your goal.
You’ll love yourself for the healthy changes your making, and taking photos weekly will help you also, take a picture of yourself fully, look at your body and still appreciate and love your body in this progress.
Find your best features, look at what you already love about your body and just find ways to improve, look at your specific areas fully, don’t hide from your stretch marks embrace them, embrace the scars.
I still believe in this journey you should already practice loving your body daily, manifest the positive vibes when working out and eating because it helps you stay focused.