Weight Issues

Ideas and tips on what to do to loose and maintain a good healthy weight.

My Diet

I have been struggling with my weight for years now. I can remember when I went to California with my best friend in April 2000 , I was weighing 58 Kgs and I remember thinking then I was fat. I never dreamed that 12 years later I would be 12 Kgs heavier. Yes sure, in that time I have got married and had 2 children but each year the weight climbs up too.

I am deciding to do something about it.

My Before Picture:
Very hard to find a picture of myself since I deleted all my fat photos.

Family Picture

It took me a long time to get my mind right , when I first started writing this post it was Dec 2011 , a whole year later, in Dec 2012, I got myself in the correct frame of mind to make it happen.

Height 1.62m

Weight 70 Kgs……..

Getting my mind right.

Well over the past 10 years I have tried so many diets, tablets, shakes, teas but with no success unfortunately.

Firstly I don’t think any of the diets or products were to blame, I feel I hadn’t fully committed to a lifestyle change. In my opinion that is what needs to be dealt with first. I needed to get my mind right first. This obviously took a long time for me to realise.

By June 2012 I had got so depressed with my body shape and I had a lot of stress at work, I was crying for every little thing in life. I had become so emotional and sensitive that I needed to get away.

I journeyed to Johannesburg to indulge in a 3 day woman’s only retreat just outside Joburg at Leopards Rock, Bela-Bela – The venue was a splendid game reserve !

A more fuller figured me.A more fuller figured me.

The retreat was hosted by two wonderful beautiful women Chrisna Ashforth and Salomie Jordaan. They are amazing deep souls that eagerly shared their knowledge and wisdom with incredible hands-on support. Although jammed with activity the event was flawlessly well organised!

These two brilliant facilitators readily shared their own experiences whilst guiding the group in exploring ours, chipping away at our walls releasing stuck fears & emotional tribulations steadily and securely veering us out of chaos awakening our inner delight with deep compassion.

Raw food dishThe menu was an enchantment of raw foods keeping it strictly vegetarian/vegan. This way of eating was wonderful and it taught me so much about nutrition and completely different dishes than I have ever tasted.

Its good to explore different tastes and ways of eating, if you don’t try new things you will never discover if you love something or dislike something.

This is one the gorgeous dishes I ate at Bela bela.

 

A classic day routine included: Rolling out of the feathers around 6am, yoga, refreshing breakfast, group session of sorts (a variety of mini-workshops are presented throughout the retreat), hikes in nature reserve, meditations (indoors and outdoors), journaling, sketching & art exercises, self-love exercises, creating a vision board and much more! On my vision board I had put pictures of my hopes and dreams for the near future, one picture was of a slim woman and another was gorgeous clothes, other pictures were of people in love, happy laughing children, beautiful new kitchen and bathroom and a new car. When I got home from the retreat I put this vision board up in my cupboard so that when ever I opened my cupboard to get dressed I would see this board and be reminded of my dreams.

It took me 6 months of looking at this vision board for it to actually make me take action. The 1st of November I started my lifestyle change.

The results of this change were life changing. I lost 12kgs, my husband Alberto lost 15 kgs, we both have more energy, and feel so much younger again.

Only looking back now , I can see that I have accomplished so much on my vision board.

I lost weight, I bought new clothes and I fitted into my old thin clothes, my husband and I are so much happier (which is a whole other story) kids are happier because I am happier. I have got quotes on a new kitchen and a new bathroom, I am still looking at cars but I know that will come in the future.

I think if you put your intentions out into the universe and make it very clear of what you want, it will happen. By putting it onto a board, I made my goals clear to myself and then that gave me direction.

 

How I lost my weight

It came to a point where I could not stand looking at myself in a mirror.

October 2012 I made the decision I was going to change my lifestyle ! I started with cutting out all junk food but continued my normal eating patterns.

I decided 1st of November I was going to start properly. It took 3 and a half months to reach my goal of 58kgs, should have been 3 months but I gave up for a week over Christmas.

 

Basically this is what I did….

100g protein, 100g vegetables every meal, 5 carbs a day (provitas), 2 fruit a day and 2 litres of water.

 

Breakfast 1 egg, anyway boiled, scrambled, or fried in olive oil. I added a little bit of tomato and onion, salt and pepper. I could have 100g of veg, which was my tomotoes etc.

scramble eggs
When you have scrambled egg , remember no dairy is allowed so use water instead of milk. Surprisingly it tastes just the same as if you mixed it with milk. I used to add all my tomotoes, onions and peppers in the scramble egg to make an omelet.

I had 5 provitas a day, so I would eat 2 with my breakfast and leave the remaining 3 for lunch.

 

During my diet I started researching healthy food and tips

So here it is…

Tip
Cayenne pepper is an amazing spice that has so many awesome benefits so I substituted black/white pepper for cayenne pepper. (it also tastes wonderful)


Mid-morning
– fruit – nectarine, naartije or apple


1. Lunch
I ate 100g of chicken and 100g of veg like 2 cherry tomatoes, onion, a couple of slices of yellow or red peppers mixed with chilli sauce.

Tip:
Chillies are fantastic fat burners.

I made quiet a few different sauces which I had with supper and then mixed in with my lunch for the next day. I will write  some recipes in the next blog write up.

I would change my lunch by eating fish instead of chicken.

 

2. Lunch 3 provitas with slices cold meat (lean chicken), with tomato and pesto. You are allowed 3 slices of low fat mozzarella cheese a day. So you can add it to any of your meals. Its lovely melted onto of eggs or great of provitas or really good melted on your fillet steak for dinner with cayenne pepper sprinkle over.

 3. Lunch 3 provitas with half an avo – you allowed only half a day. add salt and pepper.

 

Mid-afternoon - fruit – nectarine, naartije or apple

 

Supper was 100g of fillet steak, chicken or fish with 2 cherry tomatoes, onion, a couple of slices of yellow or red peppers mixed with chilli sauce.

That is the basics but I changed it often to have variety. I will tell you how I did this later.

Extra Info:

So I cut out starch, sugar, fat and dairy.

I still drank coffee but I substituted sugar with sweetners. Now I know sweetners are not mean’t to be healthy for people but at this point I was going for weight loss and not healthy lifestyle eating. I have since then discovered that a healthy substitute is stevia sweetners. Which I have priced and it is a bit expensive so I am back on brown sugar. Milk was a not allowed on this diet I had black coffee, which made me cut down on coffee drastically.

2 litres of water everyday was required. I hated drinking water so this was very difficult. I got myself 500ml bottle and filled it every morning and left it on my desk at work. I made sure I drank 3 of these bottles during the day and after dinner in the evening I drank my last bottle while watching TV. In the beginning I put a slice of lemon in my bottle for flavour. I eventually didn’t need the lemon and drank plain water easily.

Tip:
Cut cucumber into slices, take a bunch of mint leaves and add to a litre of water. Put it in the fridge for the night and drink it the next day. Awesome for your skin and wonderful detox drink. It tastes lovely.

In the first week I lost 2 kgs, now for me this is amazing because with all my other diets , I had not lost more than 1.5kgs. My body was very stubborn and hung onto every bit of weight for dear life.

The 2nd week I lost another 2 kgs, thats when my husband, Alberto started taking notice and decided to join me on the diet. This made life a lot easier. No more cooking 2 different meals and no more temptation when he was eating chocolates and chips in front of the TV at night. We then worked together as a team to loose weight. This was the best thing for both of us.

 Thinner Us!
Feb 2013. Thinner and much happier! As you can see I am very use to hiding my body from the camera but you can still see my face and arms are thinner.  Oh and don’t forget my sexy husband who lost 15kgs, more gorgeous than ever!

Sauce Recipes from my diet

Sauces for supper time…

leftovers can be added to your lunch for the next day!

Tomato and Onion Sauce:

1 medium tomato

1 medium onion

1 chicken stock

half tin tomato paste

2 dabs of peri peri sauce  (optional)

Fry it all up then puree it into a sauce.  (only allow 2 tablespoons of olive oil a day)

 

Spinach sauce:

4 leaves of spinach

2 leaves basil

1 teaspoon crushed garlic

1 medium onion

2 medium tomatoes

1 beef cube

black pepper

2 dabs of peri peri sauce (optional)

fry and puree it. (only allow 2 tablespoons of olive oil a day)

 

Basil sauce:

Basil leaves

teaspoon crushed garlic

olive oil

puree into a sauce

 

Tomato and basil sauce:

cook tomato and basil together

cook 1 onion and 1 tsp garlic and olive oil together.

mix the tomato and onion together and add salt and pepper.

puree it into a sauce.

 

You can always add chillies to any of these instead of peri peri sauce or use cayenne pepper instead of black or white pepper.

 

Weight loss fruit

Appricots

 

peaches

 

naartjies

 

nectarines

 

orange

 

apple

 

kiwi

 

 

Weight loss vegetables

Broccoli
Curbs overeating – A cup of broccoli has as much protein as a cup of rice or corn, with only half the calories!

 

Cabbage
It is often used in diet programmes as it is said to aid slimming.

 

Cauliflower
Contains vitamin C which is a key element to burn fat. And it also contains folates which again help in weight loss. One cup of cauliflower contains about 30 calories. It is one of the non-starchy food items that can be eaten in unlimited quantity.

 

Spinach
One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating

 

Tomato
They naturally lend themselves to health-conscious cooking, being sweet yet low in calories. Although there is a range of tomatoes available for purchase, all are naturally low in fat, making them ideal for an everyday addition to meals. One cup of raw tomato only contains 32 calories with the essential minerals calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper and fluoride.

 

Peppers
Peppers don’t have that spicy image for nothing. This vegetable is an excellent way to spice up otherwise bland dishes, keeping you interested in your new healthy-eating lifestyle.

 

Lettuce
Everyone knows salads are diet food. Yet a heavy hand with dressing will increase the calorie count of even the healthiest salad. Still, eaten before a meal, a salad can take the edge off hunger, while filling your stomach with its bulk. This should curb your appetite enough to modulate overindulgence for the rest of the meal.

 

Weight loss Tips

Black pepper is great for digestion, prevents gas problems and promotes weight loss.

Chillies are amazing fat burners, it raises your metabolic rate so that you digest your food faster.

Great healthy alternatives to salt:

  • Chilli flakes
  • Lemon or lime juice
  • Vinegar
  • Mint or parsley
  • Black pepper
  • Coriander or fennel seeds
  • Onion powder
  • Thyme or sage
  • Cayenne pepper
  • Basil or oregano

 

Ginger

 

Cinnamon

 

Turmeric

 

Vinegar