photo credit: bayat
I now weigh 68.3kg. Yes, I weigh more than I did last week.
The most important thing to remember is that good change is gradual. Or as Mae West said, “Anything worth doing is worth doing slowly.”
I'm not aiming for tabloid style fast weight loss. I'm aiming for a sustainable, healthier, better way of living and enjoying food. So I'm ok with the weight gain as long as I can learn from it.
So why didn't I lose weight?
- During the week I went out for high tea for a good friend's 30th and dinner for my mother's **th (deleted to protect the old) birthday. On the same day. I didn't moderate my eating or drinking at all and had fun with friends and family. This is ok in and of itself - but I didn't make healthier choices later in the week to balance it out.
- I ate because I was stressed, not because I was hungry. I was nervous about a review meeting at work and I ate to quieten the butterflies in my stomach. I should have had a few glasses of water or gone for a brisk walk instead.
- I skipped a meal. I went to bed early one night and then woke up hungry at midnight. Hot cross buns are not a nutritious, balanced dinner.
- I used the car when I should have walked. I was lazy. I live walking distance from several fabulous butchers, a good greengrocer, an excellent deli, cafes and more. Yet I relied on the car instead of my feet. I'm not a big fan of organised exercise for exercise's sake. I am however a big fan of reducing reliance on cars and integrating activity into normal routine.
UPDATE: I just came across a fabulous post at Feasibly Fit Mom that gives examples for 5 minute workouts - yes, five minutes. Even I can do that!
There is plenty of room for improvement this week. I'll keep you up to date with my progress.
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]]>It might be time-consuming but I really believe that writing meal plans and shopping lists can help you to eat better more balanced meals and save money too. However, a lot of meal plans are set up so that while you eat nice, healthy, balanced meals and save some dosh, the meals are boring and repeated over and over ad infinitum. I don't like boring, so this is the way I do it.
To write an effective meal plan there are a number of things you will need to do first.
Inventory of your pantry, fridge and freezer
In my mind, this is one of the most important things you can do and so few people do it very often. You will need some spare time for this. I suggest breaking it down over a few days unless you have free time growing on trees (I don't). If you do this thoroughly you will save yourself a lot of time and money later.
Now if you have a perfectly organised and laid out pantry this will be easy. I'll assume you don't. If you do you can go and gloat for a while.
Start by taking the food out of the pantry, one shelf at a time. Once the shelf is empty, dust and then wipe it clean. (I use enjo cloths for this but you can use whatever you like, but please avoid strong chemicals in the kitchen. If you need a non-physical cleaner McClintock's make a nice vanilla fridge wipe that will do the job without spraying poison everywhere.) I also like to clean the pantry walls (mine is a walk-in) at the same time but I'm weird and you don't have to do that.
Take a very close look at all the food that you've pulled out of the pantry. The first thing I do is look for patterns and start to group things together. As you move each item, check the expiry date. When moving pasta, rice etc inspect well for weevils or any other nasties.
Everything in your pantry will be roughly divided into three groups - "I will eat it" "I would like to think that I will eat it because: it is horribly healthy/was on special/some other stupid reason, but I really won't" and "this food is now a science experiment". I hope you have a bin handy.
With the middle group, you can donate this to a charity group or nearest struggling student. In some cases some items may be in the middle group even though they could be in the "I will eat it group" just because you don't know how to prepare it/what to eat it with. If that's the case leave a comment here and I'm sure we can try and help.
You should now just be left with food in the "I will eat it group". Be honest with yourself and make sure that everything left does fit within this category. What is left will tell you something quite important about your eating habits - is everything tinned/packet convenience food or do you have a lot of bulk basics? Do you have 14 packets of rice noodles that were scattered around in different parts of the pantry? At this stage I often write rough notes on each type of food - ie: rice, pasta etc and note if I'm out of anything.
Before you go any further and get distracted you'll need to put everything back in the pantry. Before I do this I chart out my pantry onto paper and work out where I'm going to put everything but you can just roll your eyes at me and ignore that. Do make sure that you give some thought to where you put things though. Put like items with like and be conscious of what is at eye level and what isn't.
For example, in my pantry, my husband's cereal, muesli bars etc are all at his eye level. This avoids the male-pattern-blindness and staring blankly into the pantry every morning. On the other hand, I keep the couverture chocolate on the bottom shelf along with the baking powders, flour etc. I hope he isn't reading this.
Make sure that you can see everything in the pantry easily because you will need to be able to later!
Repeat this with your fridge and freezer. You'll need to work quickly here so just get the food out, clean the fridge (most cleaning products are not suitable for use in the fridge so be careful) and put the "I will eat" things back.
When you put everything back in the fridge make sure that raw meat is kept well separated from everything else. All raw meat in my fridge is kept on the bottom shelf. If you have traditional wire shelves this will stop any chance of raw meat dripping onto something else. I have glass shelves which makes my life easy, and I put meat on plates to further minimise any risk. Yes, I'm paranoid.
It is now probably a few days after you started and you hopefully now have a shiny clean pantry, fridge and freezer. Well done!
The next step is to work out your fridge/freezer/pantry basics that will form the foundation for your meal planning. Click to continue on to part 2 on how to plan your meals.
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