Contents
Chapter 1 Lose weight and successfully keep it off forever
Chapter 2 Eat healthy foods that will help you lose weight
Chapter 3 Salad Recipes
Chapter 4 Mains Dishes
Chapter 5 Make your own Sauces & Dressings
Chapter 6 Some Sweet & Smoothie recipes to Enjoy
Chapter 7 Eat chillies and lose weight-fact or fable
Chapter 8 Fat burning, mouth watering Chillie recipes
Chapter 9 Do something!
Chapter 10 Hmmm something to think about!
Chapter 11 Everyone has a 6 pack
Chapter 12 Berries, Berries, Berries- Ooh such natural goodness
Chapter 13 Burn the fat and flaunt your pack!
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Best wishes.......DennisH
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Written by DennisH
Published At smashwords
Chapter 1
Lose weight and successfully keep it off forever??
To successfully lose weight and keep it off forever requires serious changes to our eating habits.
Now, having said that we don't have to accomplish this overnight, if you are one who is most disciplined then this is quite possible, however, most of us have to make changes in small amounts, and its amazing what small changes over a long period of time can do to our most stubborn habits!
To most of us this can be quite difficult or even the hardest thing to achieve.
Little change daily, amount to breaking down the most stubborn habit over a 30 day period, and if you don't already know , it takes on an average 21 days to break a habit.
The following tips are suggestion that i have experienced and applied successfully and i'm certain will increase your chances to succeed. I do hope you find them helpful.
Two of the most commonly confused areas are as follows:
Changes to what we eat.
Changes to the amount or quantities we eat.
Many individuals fail because they attempt both and they try too hard and find it too difficult and even too confusing and eventually get disappointed, just prior to seeing results.
Most will pick the first and often make the wrong choice, instead of selecting to change the quantity of what they are eating.
Losing weight and keeping it off permanently is not instantaneous, it takes a little time, lots of awareness and changes to what we eat and the quantities of what we eat, so we need to have both!!
One has to understand that we are attempting to make permanent and lifestyle changes & most people will opt out if the changes are too confronting and too many.
Here are some helpful hints to guide you through to eat less of the wrong foods and more of the right and helpful, fat reducing foods..................enjoy!
Start a food journal so you will be able to monitor the changes to your eating habits over a long period of time, you will find this very valuable.........take note of everything you eat , jot down times, quantities, how many helpings etc. note how many drinks of water, drinks, tea, coffee, lattes, snacks , times, everything you can imagine.
Begin making small changes initially. If you have drinks with full cream milk, change to fat reduced, especially in tea, coffee, breakfast, even soft drinks.
Do not make this a chore, but get excited about it, get involved in the preparation process. Make meal times exciting ..................Look up some salad recipes and give special attention to the dressings (start making your own). salads are excellent starters and are fat free, so you can have as much as you like, depending on the dressings, so we need to focus on lite yoghurts, vinegar, lemon juice, salt, pepper ,mustard, honey for sweetening, etc. Take time when eating and enjoy your food.
Avoid white bread, its full of starch, if you like bread, make it two slices of multi grain wholemeal toasted, max.3 days per week.
Consciously reduce your intake of red meats & poultry and introduce fish to your menu, gradually increasing it to around 3 meals per week...........Tuna salads are great, steamed or grilled fish with steamed brown or red rice with your favourite steamed vegies and some curry sauce for flavouring....hmmmmm...yummmm!!
Reduce the size of your servings. Keep your meats to a minimum. Generous Servings of salads are fine, bulk up on it and try and have a salad with every main meal.
When you feel hungry, next, have a large glass of water. Many confuse thirst for hunger. If drinking water is difficult in winter, have hot water with a slice of lemon, it's so refreshing when you get used to it.
As soon as you feel full stop eating.
Remember the golden rule; eat breakfast like a king, lunch like a queen and dinner like a pauper.....apply it!
Breakfast is the most important meal....................Include the following: fruits, yoghurt (low fat), and good raw muesli is great with low fat milk!, you can have all this together or individually, once you have this you will feel full. Remember to eat your breakfast like all your other meals slowly, use a spoon instead of a shovel!!!!!....turn off the T.V.
If sweets and deserts are your biggest challenge, replace them with fruit and a healthy serving of low fat yoghurt, some sultanas and a few nuts (raw almonds) only 4-6.
You will now notice that you have made some serious changes to your eating habits and are starting to feel a lot better, even a little lighter!! Also, you will notice that you are beginning to enjoy some of your own creations and recipes and you are actually beginning to taste some real nice flavours that you have overlooked in the past and the best part that it has taken you less than 3 weeks to accomplish...........................bonus, check the scales, you will be pleasantly surprised!!!!
Chapter 2
Eating Healthy Foods will help you lose weight
Many people who want to lose weight find it difficult to know which foods to choose for the best weight loss results.
Diet swapping is not the best way to lose weight;
We need to find a way of reducing
energy content from the normal foods we eat every day.
We need to learn certain food rules to help form better eating habits.
Top ten foods to lose weight
Salads, Fish, Water, vegetables, Lean Meat
Certain Milk Products, Nuts and Seeds, Eggs, Fruits, Whole meal Products
A little research will teach you how to pick out the best foods from our normal daily diet and use them to form the basis for a new healthy eating plan. This removes the stigma that” being on a diet” gives you. When individuals generally lose weight on a specific diet, it relays a message that it will end some day. When a diet ends many people gain back most, if not all the weight lost and others gain even more!!
Eat foods that help you lose weight:
Avoid too much variety of food for each meal. Evidence has shown humans always consume more food and calories when there is a greater choice. Imagine you are at a buffet style meal where it’s “eat all you can” …..In the past, I was never satisfied until I had attempted just about every dish including a minimum of 3-4 sweets.
Health experts say, always eat a balanced diet & eat regular small meals.
Be careful what you add to healthy foods
Salads are fast becoming one of the best foods for losing weight; they help you lose weight fast. Mayonnaise, creams, sauces or other dressings are a common addition to salads but most of them are very high in calories and fat and kill the goodness of a salad.
Baked potatoes are also a great food to help lose weight when part of a small, low calorie meal, but leave out the butter…….. Serving suggestion………. Fill a baked potato with Low fat feta cheese, baked beans, pepper & salt to taste, a dollop of low fat yoghurt, garnish with thinly chopped spring onions is a great way to add taste and more nutrition to this low calorie food.
Here is some great salad recipes that you may like to try, they are quick and easy and taste delicious, so give it a go
Chapter 3
Salad Recipes
Tomato and Avocado Salad
Ingredients:
2 medium tomatoes, chopped
1 avocado, chopped
1 tablespoon olive oil
1/4 cup diced red onion
1 teaspoon lemon juice
1 tablespoon balsamic vinegar
Salt and freshly ground black pepper, to taste
Preparation:
1. Combine all the ingredients in a small bowl and toss together.
2. Let stand for about 5-10 minutes before serving.
Servings: 4
Nutritional information for one serving:
Calories: 125, Calories from fat: 97, Total fat: 10.9g, Cholesterol: 0mg
Total carbs: 7.8g, Fibre: 4.3g, Protein: 1.6g, WW points: 3
Roasted potato salad