over the past 6 months, since moving back to australia, i have been focused on losing the “holiday weight” i had piled on – and with a reasonable degree of commitment to healthy eating, and light exercise, i have managed to lose over 13kg (28 pounds).
i feel the key to my weight loss has been to keep busy and eat less. being out of the house and away from the kitchen may help to avoid temptation and eating out of boredom.
in my experience i have found adjusting what i eat and how much i eat to have influenced at least 90% of my weight loss in the last 2 months. in fact, i have done almost no exercise (apart from the 15 walk to/from the train station to work/home) since returning to work 2 months ago but have managed to drop a further 5kg (11 pounds) simply by being away from the kitchen. being vegan helps too – there is practically nothing i can buy to eat where i work – so avoiding snacking outside of what i bring with me that day is much easier.
something i have noticed is the ‘humps’ along the way – where i was progressively losing weight to a point that i just didn’t seem to get past at the same rate. my weight fluctuated at these point for a while, but with slight adjustment to my food intake or level of exercise i was back on track and moving down the weight scale.
another key to my weight loss was buying a set of bathroom scales. being able to track my weight – and from this identify what I did that day that may have helped/hindered my progress – has been really valuable.
- be vegan – ok, so you may not become a ‘skinny bitch’ overnight but eating with compassion will instantaneously boost your self-esteem (which will motivate you to care about yourself too!)
- adjust your diet slowly – cut out the junk from the get go but go slow with reducing your portion sizes of the good stuff. Going slow will help avoid your body thinking you are starving it and will help you adopt a new lifestyle rather than seeing this as a short-lived endeavour
- increase your raw fruit and vegetable intake, keeping your produce as ‘naked’ as possible (no sugary/fatty sauces smothering their subtle deliciousness)
- lose the simple carbs (white bread, white rice etc.), sub-ing them for hearty wholegrains
this is what i have been eating each day and it has been working for me:
2 weetbix with ½ cup of soymilk and cold water combined in an 4:1 ratio
i read the labels of the vegan-friendly soymilks in my local supermarkets and chose the one with the lowest fat content but with a good protein and calcium quota
2 ryvita biscuits with nuttelex and vegemite (note: i am australian) sandwiched together
small fruit salad (fits into a 460mL container) – generally composed of seasonal fruits… which at present has been mango, grapes and stone fruits with some frozen blueberries and strawberries too
2 more ryvita biscuits as for my morning snack (or nothing if I got bored and ate them both in the morning)
salad + other
‘salad’ being a combination of salad mix from the local supermarket (rocket, baby spinach and beetroot leaves), a couple of tomatoes, ¼ of a small cucumber, a few pieces of diced red capsicum, some sliced radish, ¼ cup of chickpeas, a few kalamata olives, a bit of semi-dried tomato, ½ a marinated artichoke heart, maybe even a gherkin or homemade pickled onion on the side!
…and the ‘other’ being:
- ½ a corn cob (briefly boiled); or
- a small baked potato; or
- a vege patty (one of woolworth’s macro range) - but not every night!
i recently bought a fruit slinky maker and, since i am seriously such a kid, i now totally love slink-ied fruit. a slinky pear or apple is my usual post-dinner treat, but in pre-fruit-slinky-maker days an orange was on the cards.
another important thing to do is to keep hydrated! this has helped me avoid eating out of thirst and keeps me feeling full so i don’t snack in between meals
i have now picked up again on my moderate exercise regime to drop a few more kgs and be at my goal weight.
if you are trying to lose weight, all the best from me – i know it can be hard at times but hang in there. work through the humps; think of your health; find a motivating mantra; think about how great you will feel when you are fuelling your body with the good stuff rather than riding the slumps and peaks of eating the junk. take hold of that willpower within you to get through the rough patches and enjoy the rewards of eating clean, green and vegan.