Fourth week – Stay focused

This weeks weight loss -1 kg (total -5,5 kg)

Stay focused whilst enjoying success

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Happy beyond belief!!! This week I was at home with my daughter who was too sick to go to school. A potential recipe for disaster! Two girlies at home trying to fight off bugs – I can hear chocolate chocolate in my ear so better do something drastic!! Order a food delivery! This is something that I should definitely do more. Not only do you plan all your purchases meticulously which makes it last for longer it is also so much more economical. You don’t get anything extra and everything fits together. Note to self “I need to stick to this”. Another plus is that it comes to your home, yes actually into your home. That is just fabulous, no carrying heavy bags, no bags at all! Less plastic. It is a win win situation.

Plan your shopping

I managed to get loads of fruit and veg along with easy to prepare meals. This is one thing that I find difficult when dieting around kids. Especially kids who are picky. Often the foods that are accepted are things that you should pretty much stay away from such as pasta, sausages, fish fingers and cheese. It is important to know what to stay away from so learn your nono’s! Frankfurters is definitely one of these things, 1 thick pretty short one is 250 kcal! Thats 1/4 of your daily allowance, not good. Pasta is also one of them, by all means include but only very small portions. Same goes for fish fingers, about 280 kcal for 4 fish fingers which company Birdseye calls an adult portion. Yes you can have a part of your childs favourite dish but you cannot have it all. Swap cheesy pasta for green beans or swap the fish fingers for fresh fish. You have got to cut something out, but look at it as rather than cutting something out you are adding something else. Think positive!!

What foods to choose!

Often we are very focused on what we can’t eat instead of what we actually can eat. It is all about finding alternatives and things you actually like. Don’t try to make your favourite dish but without the calories – it is not your favourite dish anymore. Instead find things that actually work without calories. I do this by making a little bit more of an effort at least once a week. I scour the internet for tips and recipes of things that sound tasty, then I make it. Much to the detriment of my daughter, but hey children need to taste new things too, maybe they find something they like! Make it a trip around the world!

Italy

Think lemons, tomatoes, olives mixed with organic chicken, fresh fish or if you want to go veggie that’s easy too. Add beans and pulses and Avorio rice. Compliment with a well laid table in the Italian colours. Why not fetch some inspiration online or a new cookery book by Italian chef Gino D’Acampo, simply to die for! He has also written a cookery book for Italian dieting on a shoestring for families. Both books offer an array of scrumptious recipes, both vegetarian and meaty. It can be a good idea to spend some more of your calories on one meal tho make that special rather than wasting calories on unnecessary fillers.

Sleep

One thing with being home from school is the necessity to take it easy. This is not all bad. Sleep is one of your best friends, especially when you are dieting. We do not eat when we sleep, but more importantly, we often snack profusely on high energy foods when we feel tired, we try to fuel our bodies to keep going. The more chocolate we eat the more we need. Our bodies get used to the sugar and just needs more and more. Keep a sleep diary for a week, how many hours do you get each night. Is your sleep restful? Did you wake up during the night? If you feel tired and run down you need to give yourself the opportunity to rest. Sometimes the tiredness is so strong it keeps us from actually taking the step to go to bed. Take charge, get into a routine. Here are a few things to think of:

• Do not watch TV for at least two hours before bed. This is a difficult one I know, but the TV gives us a lot of impressions that our subconscious mind works with when we sleep. Instead we need to still our minds and only let positive life affirming thoughts in (another term used is to empty our minds, but this can be a frustrating term as it is next to impossible to do) .
• Keep hydrated, a dehydrated body do not work as well and will make you feel irritable and sluggish. It can also lead to a whole host of problems that will disrupt your sleep such as leg cramps, dry mouth etc etc. If you are sweating a lot you may need a little bit of salt in your diet.
• Keep your bedroom dark at night. This is a big one, and it should be pitch black! This is actually a way to get thinner too! In the dark the pineal gland produces melatonin. Melatonin lowers blood pressure, temperature and glucose levels. At this time the cortisol levels gets lower. As it gets light in the morning The hypothalamus kicks in and raises the body temperature and the cortisol levels start to rise. If we keep the light on at night the cortisol levels will remain high which will disrupt your sleep. More interestingly it will also lead to problems relating to body fat levels, insulin resistance and give rise to systemic inflammation. Yes sleeping in a light room makes it harder to loose weight and can even lead to weight gain.
• Use natural material bedclothes! Many people turn to fleece and polyester when it comes to bedclothes, pj’s and blankets. This can affect your sleep as the body may find it very hard to regulate the temperature, think of it as being wrapped in cling film!. You may wake up feeling very hot or even cold and sweaty. Try cotton and a pure wool blanket.
• Eat something kind before bed. Something like porridge or as I do Fruit and Fibre with milk. This will keep you settled and calm.
• Plan your day, make a routine – and stick to it!!!

Positives

I am so happy and grateful that the weight continues to come off. Clothes fit a lot better now and I feel lighter. Keep going and never give up! This is for you!

Lots of Love, hugs and kisses.

Stay focused and

Have a lovely week?

@stinablogger

Look back on the weeks up to now….

Fifth week – down and under!

A healthier you.

First week

Second week

Third week

Disclosures