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There are many ways to achieving a reduced fat diet. Here are some examples:
·If you like butter or margarine on toast, only have it on last slice you eat. ·If you don’t feel like a solid breakfast, have a fruit smoothie. ·Mix up your own cereal from two or three types and give your creation a name.
·If you eat lunch away from home, plan it night before. Make sandwiches before you go to bed. ·Try some thick vegetable soup with a fresh bread roll to dip. ·Invest in a cool bag to keep your lunch fresh.
·Try oven-baked potato wedges with a salsa topping. ·Go for fresh pasta with a quick tomato and basil sauce. ·for dessert, have a piece of fresh fruit with a yoghurt topping.
·Salsa dip with pretzels ·Plain fruit loaf ·Yoghurt ·Vanilla dairy custard.
Before a workout
·Small glass of fruit juice ·Banana and Custard ·Half a slice of toast with jam.
After a workout
·Fruit/canned fruit ·Wheat Bites ·Rice cakes with honey.
·On your desk – bottle of water or glass to use at water dispenser. ·In your desk – piece of fruit, small pull-top can of baked beans/creamed corn/stewed fruit. ·Bring a few ingredients from home to be combined at work. ·Keep some cutlery where you work.
On a Plane
·Order a special meal when you book your ticket. You’ll usually get served first. ·Ask for an extra roll or two.
·Take your own favourite cereal and reduced fat milk. ·Ask that foods be removed from snack bar. Eat your own low fat nibbles.
Burger Bar – Plain grilled burger, skim milk milkshake.
Pizza Parlour – Gourmet pizza with lots of veggies, go easy on cheese.
Kebab House – A little meat with a lot of salad.
Sandwich Bar – Salad sandwiches/Rolls.
Club – A little meat, heaps of mashed/jacked potato and veggies, pasta/rice.
Indian – Lots of boiled rice, tikka, plain naan, dahl soup, raita.
Chinese – Lots of boiled rice, chop suey, steamed dishes, plain noodles.
Italian – Tomato-based dishes, plain bread.
Suggestions in General
1.Record your food intake to identify problem areas. E.g. emotional eating, unwanted hunger cravings, over-eating.
2.Pay specific attention to times when you over eat.
3.Try to avoid severe food restriction (like fasting, low calorie dieting).
4.When measuring your progress, monitor body fat levels, not weight throw scale out. 5.Aim for slow fat loss (one pound / week)
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary’s website at http://www.maximumfitness.com/