Hello! How are you?! I am fine, thank God!
It's being very hard to get back on track. Bad habits are hard to lose. And the winter doesn't help very much. It's so cold and I just want stay home under the covers and eat, have a nice hot chocolate! But this is not what I need to be healthy. I know that, and after weeks of doing wrong I can officially say: I STARTED! Today is the second day. I know is too soon to say everything is ok in the process, but I have some hope now is for good.
All started after my Health Cookery Classes in Kensington. I learned how to cook a lot of different kind of meals and it made me remember all the pleasure I had cooking for myself. Sometimes we forget how important is to take some time for ourself. I am trying to squeeze time to cook everyday in my schedule. If I don't have time, I will let the meal ready in a day before, but I need keep control of what I eat, quantity, quality, things like that.
One of the things I saw it's making a huge difference in my diet is have creamy soups at night for dinner. Other than that, I will have whole wheat sandwiches and omelets before bed.
My goal, according with my hight and body type, is to eat between 1200 - 1400 kcal. Drink 2lt of water and try include 1lt of tea, being 3lt of liquids a day.
For me the Ideal is to eat 1300. Stay in the middle. And I divide my day like this:
- Breakfast: 250 kcal
- Snack: 150 kcal
- Lunch: 450 kcal
- Snack: 150 kcal
- Dinner: 300 kcal
Of course the numbers can change. What is important is to try keep in your goal. Like today my breakfast was up to 270, so my lunch will have less calories to compensate.You also can have a snack before bed, usually I am full after dinner.
The best to keep track on how much you are eating is measure the portions and use a calorie counter. I use the app "MyFitnessPal", it have the most of the products there already and, if is missing something, you can add with the information of the product and save. It's really easy and help to programming your day.
Talking about program, I always go first to the APP and organize my all my meals. For me is better have everything calculated for the whole day. When you have what you will eat, all the portions, you have less chance to go off your diet. It's important to write and put in your fridge or in your diary what you can eat during the day. If you follow the program you are sure you are doing everything right and the results will appear.
This is an example of one of my days missing the snacks. (sorry, mine is in Portuguese because I am Brazilian, the website have language options. As you can see my meals are in English, because I go by the brands I buy here on UK)
Knowing I would like to add butter on my potatoes I took a very light breakfast. You always can change around what you want to eat that day. It's simple, fast, and make you sure about your meals and the affect on you body. I cook my meals without oil, that's why don't have any in the food diary.
Everything is about control what you eat. The physical activities are a bonus to help with the weight loss, but the quality of food is essential to keep your body healthy, with all the nutrients your immune system needs, and help your body functions as kidneys, intestines, liver and heart. So, EAT HEALTHY!
Snacks for me are fruits and juice (no sugar added). Is something you can eat/drink loads and is low calorie. But you always can add nuts or cereals.
It's important to add 30min of exercise everyday. A walk, a yoga class, a dance class, or any activity you enjoy and help you to burn some calories, also is important to avoid atrophy as we go ageing. If you have more time and resistant, 1h your can do miracles to your weight loss.
I hope I could help with those informations! Next time I will be back with some recipes and more about exercises.
Thank you for reading. See you!
