You have done all the hard work by successfully following The 28 Day Diet or any other weight loss program and you are so impressed with your new body. You are healthier, more energised and look better than you ever did before.
Now, it is time to maintain your ideal body weight by following the right steps to ensure that you don’t undo your hard work.
Grocery Shopping
When going out to stock up on groceries, or even when ordering them online, have a list and stick to it. Make your list at home if you are visiting a physical store (don’t forget it!) and don’t add to it while you are there. It will keep you from purchasing food items that you shouldn’t and keep you from overspending.
Here are some more tips for making better choices at the grocery store:
- Value/bulk packaging. These are usually too large in portion, contain more calories and encourages overeating. The only exceptions are lean meats, fruit, vegetables and water.
- Buy single serve items such as individual fruit ice lollies as opposed to a tub of ice cream. You are way more likely to overeat ice cream when you are scooping the portion vs. an individual ice lolly that is already portion controlled.
- Shop the walls. Grocery stores often keep lean meats, dairy, whole grains (breads), fruits and vegetables on the walls of the store.
- Stay away from the inside isles. The inside isles are full of pre-packaged, overly processed and nutritionally void foods. Some examples are flavoured rice, frozen boxed meals, canned foods, pizza, junk food, snack foods, chips and snack crackers. Try eating fresh fruits and vegetables, make your own pizza with fresh ingredients and load up on fresh salads.
- Beware of the deli. Pre-made salads and sides are always made with high fat mayo and contain crazy amounts of sodium. Take a little time to make your own and you can eliminate tons of fat, calories and sodium from your diet. Deli meats can be just as frightful. If you must have cold meat, go with lean cuts. They are usually lower in sodium and fat than the others. If you like sandwiches you should try to cook your own meat or chicken, slice the meat and freeze it. You will have yummy lean meat for salads and sandwiches for weeks.
Restaurants
We live in a super-sized world. Our portions are twice if not three times the amount they should be. We believe that anyone can eat well and not feel deprived if they just eat the right foods in the right portions.
Remember the following when eating out:
- Ask for a doggy bag to be delivered with your meal. Before you even take the first bite, put half of your food in the doggy bag. You will have a well portioned meal to eat now and another one for tomorrow. Remember, as your stomach expands, so does your appetite.
- Gain an edge on your hunger by starting with a broth-based soup, fruit, small salad (watch what you put on it!) or raw vegetables (no dip).
- Always be in control of your order. Ask for all sauces and dressings to be on the side. Opt out of buttered “white” starches like mashed potatoes/fries and ask for double vegetables. Also ask for the vegetables to be without sauce and butter. You may have to wait a little longer for them to prepare it but it will save you many calories and fat grams in the end.
- Slow down and chew! Eating slowly will help you to feel more full and satisfied.
- If you are eating at a fast-food restaurant go for the leanest, grilled or baked item. You can also choose a kids meal. It will be a smaller portion and some restaurants now offer sliced apples and juice instead of fries and a soft drink.
- Skip the buffet- PERIOD! If you must go to one of these “feeding troughs” we suggest you go for lean grilled or baked meat and a green salad. Make only one visit, eat slowly. Some people believe that the secret to not overindulging at a buffet is to wear tight clothing! The belief is that it will stop them from eating when they feel their belly busting out over their belt. Worth a try!
- Always cut the fat off and remove the skin of chicken before eating.
- Stay away from thick, rich sauces. The thin sauces are more broth based and probably don’t have the added fat and cream. Avoid hollandaise, béarnaise, beurre blanc, or anything that resembles gravy. Red sauces are better than white.
At home
Just like in restaurants, our portions are way too big at home as well. Remember your portion sizes when you were shedding the pounds, and beware of returning to oversized portions once again.
- Continue using smaller plates, bowls and glasses. You will be less likely to eat as much on a smaller plate.
- No piling. Never pile your plate high. Always aim to have your entire meal laid out on your plate in a single layer.
- Always plate your food (no family style) and no seconds.
- Do not eat when you are not hungry and do not eat as a means to kill time or solve boredom. It is amazing how easy it is to overeat when you are not in control of your eating habits.
Alcohol
SKIP HAPPY HOUR!
Sorry for being the bearer of bad news, but this is really a no-brainer. The studies go back and forth about red wine, but for the most part you need to skip the alcoholic beverages. Not only does it slow your metabolism by changing the rate at which your body burns calories, it also puts you in a position to make poor food choices. Alcohol demotivates you and kills workouts!
Many studies show that 1 glass of red wine can have heart healthy benefits. However, it’s better to improve your heart through better eating and exercise than banking your heart health on a glass of wine.
Happy Hour can kill your diet…really!
Takeaway
While The 28 Day Diet is one of the most efficient weight loss programs to lose weight and reach a healthy goal weight, it is imperative to incorporate some of the new eating habits you have learned into your new, healthy life.
After all, the reason we are overweight in the first place is mainly due to bad food choices.
The good news is that you can still eat real, wholesome and great tasting food – not only while you are losing the weight but also when maintaining. The recipes in Eat & Enjoy are so tasty that you can use them even after you have completed the plan.
