aloe1
New member
Just read a book that said don't try to change your weight by doing anything you can't do for the rest of your life. That's just another way of saying that diets don't work because you go off them and regain the weight, so you need to make lifestyle changes instead. SO....
Breakfast: Yogurt with 1 serving of fruit in it, and 1 tablespoon of nuts - plus another piece of fruit on the side.
Lunch and supper: A carb (potato, rice, pasta, etc.) plus protein (meat, legumes, or cheese), plus at least two servings of vegetables.
Afternoon snack: A slice of whole wheat bread with a tablespoon of sunflower butter and two servings of fruit.
Evening snack: Chai tea latte, replaced by low fat ice cream once a week.
Goal is to have 4-5 servings of vegetables, 4 servings of fruit, 4 servings of carbs, 3 servings of dairy, and 2 servings of protein a day. Carbs are whole grain and cheese is low fat.
Exercise: two 30 minute sessions of strength building exercise and two 20 minute sessions of aerobic exercise a week.
This is very similar to the way I generally eat and exercise. But usually I snack on too much bread and crackers - and maybe some nuts and chocolate, and icecream - so the goal is to replace those out of control snacks with extra fruits and vegetables.
Breakfast: Yogurt with 1 serving of fruit in it, and 1 tablespoon of nuts - plus another piece of fruit on the side.
Lunch and supper: A carb (potato, rice, pasta, etc.) plus protein (meat, legumes, or cheese), plus at least two servings of vegetables.
Afternoon snack: A slice of whole wheat bread with a tablespoon of sunflower butter and two servings of fruit.
Evening snack: Chai tea latte, replaced by low fat ice cream once a week.
Goal is to have 4-5 servings of vegetables, 4 servings of fruit, 4 servings of carbs, 3 servings of dairy, and 2 servings of protein a day. Carbs are whole grain and cheese is low fat.
Exercise: two 30 minute sessions of strength building exercise and two 20 minute sessions of aerobic exercise a week.
This is very similar to the way I generally eat and exercise. But usually I snack on too much bread and crackers - and maybe some nuts and chocolate, and icecream - so the goal is to replace those out of control snacks with extra fruits and vegetables.
