We have learned so much on our journey so I thought I would sum up the top 10 things that have helped us and share them with you. I will elaborate on these in the coming weeks and of course there is so much more information to share. I do not claim to be an expert in nutrition, and I’m not qualified to give medical advice on such matters. I am simply sharing with you what works for Andrew and I.
Here we go …
- Diet drinks are TERRIBLE! Stop drinking them NOW!!! When we started seeing the food coach Andrew was drinking up to 6 cans of diet coke per day – as soon as he cut it out he noticed a difference on the scales!!!! Drink plenty of water or sparkling mineral water instead. A squeeze of fresh lemon or lime in sparkling water is a refreshing alternative to those nasty chemicals which confuse your body, make you hungry and ultimately inhibit your weight loss. If there is one thing you ever take away from my ramblings it is this!!!
- Sugar is the enemy. When I was growing up we were always taught that fat was the problem when trying to lose weight but in fact good fats (olive oil, coconut oil, avocado, and nuts) in moderation are actually really good for you, sugar on the other hand causes lots of problems not least of all weight gain and is hidden in so many foods.
- Eat as cleanly as possible – check the ingredients of food you buy – avoid artificial colours, flavours, preservatives, flavour enhancers, SUGAR and sweeteners. You will be surprised where you find these nasties …
- Enjoy a healthy breakfast every single day!!! Breakfast truly is the most important meal of the day – I have always found that eating a good breakfast results in better habits throughout the day.
- Keep eating!!! Not eating will not help you lose weight in the long term! Starving yourself tells your body to hold onto everything in case it never gets food again!!! Rather eat a good breakfast, a decent mid morning snack (containing protein preferably), lunch, mid afternoon snack and dinner. You will be less likely to feel hungry and your body’s metabolism will work more effectively.
- Move!!! Whether it be a brisk walk, light jog, weights session, or a bootcamp your body will love to get moving. I find it much more effective to exercise first thing for many reasons, but it really doesn’t make a difference when you train as long as you get moving! Although at the end of the day most of your weight loss will come down to nutrition, the benefits of those feel good endorphins released when training will make you feel happier, healthier and more inspired to treat your body the way it wants to be treated!
- Preparation is vital to a healthy diet! At the beginning of the week write down a food plan –what are you going to eat for breakfast, lunch, dinner and snacks? When making healthy and delicious meals is it possible to make double and freeze half? Having delicious home made meals ready to go in the freezer will save you from resorting to unhealthy takeaway at the end of a hectic day.
- Drink lots of water (ideally filtered)– at least 2 – 3 litres a day, especially if exercising. Water is everything to our bodies, and you will notice a huge difference when you drink more water if you haven’t been drinking enough. When we are dehydrated we feel tired, lethargic, hungry and unwell. First thing in the morning drink a glass of water with some fresh lemon squeezed in. It is a great detoxer and a refreshing energising start to the day.
- Avoid starchy carbohydrates after lunch. Try and eat dinners that do not contain carbs such as potatoes, pasta, rice and bread. Instead load up on veggies and protein and you will notice a change super fast! If you really feel like you need carbs at night swap the starchy carbs for low GI options such as sweet potato or legumes.
- Get enough sleep!!! We need at least 8 hours sleep a day in order for our bodies to regroup and recharge and not getting enough sleep has been scientifically proven to negatively impact weight loss – with 3 young children sleep is golden in our house!!!
It’s also really important to concentrate on your goal – what is it that you are really seeking to achieve for yourself. It’s much easier to work to specific goal than a vague idea of one. Is it a pair of jeans you want to fit into, a special occasion coming up, an event you want to train for, your fat percentage? Concentrate on working towards that and know that you can do whatever you set your mind to!!!
I hope you enjoyed these tips and I look forward to your feedback, don’t forget to click on the follow tab so that you can follow me via email ….
Have a great week everyone!
It’s hard enough to stick to a healthy eating regime when eating out at restaurants or at friends let alone when entertaining at home!
I love entertaining, and throughout our healthy eating journey Andrew and I have gathered lots of recipes and ideas for entertaining at home that are healthy,simple – yet really quite impressive and of course very yummy (remember I said that Andrew and I don’t like to suffer too much in the food department!!!).
A couple of weeks ago Judy Davie (The Food Coach) popped in for lunch. She hadn’t seen us since Andrew had his operation. I agonised over what to cook for our food mentor and decided on the recipe below. The salad comes from a good friend of mine Robyn who runs Mimis Kitchen. It is fabulously easy to make, goes beautifully with BBQ’d salmon (or chicken if you aren’t a fish person).
Most of the work is done in the oven (and by hubby on the BBQ) which leaves lots of time to chat to your guests rather than fussing about in the kitchen…
BBQ Salmon with Lentil, Haloumi and Green Spinach Salad
You will need …
4 pieces of Salmon. (I buy the Decosti’s Huon Salmon pre-packaged in the fish section of Woolworths for ease. I like skin on, but skin off is obviously fine too).
1 Bag English Spinach Leaves
150-200g Green Beans (topped and tailed)
1 Packet Haloumi (broken into bite sized pieces)
1 Tin Organic Lentils (drained and rinsed)
Sumac (optional but very tasty), paprika would also be nice …
Jar of good quality store bought pesto – better if found in the fridge section.
Shake juice of 1 lemon, a splash of olive oil (2-3 TB) and a dollop of Dijon mustard in a jar with salt and pepper.
Make a few cuts in the skin of the salmon, rub with olive oil, salt and pepper. Put aside until ready to bbq. (Andrew did these below – don’t they look great?!)
To make the salad, place beans and haloumi on a baking tray lined with baking paper, sprinkle with pepper and sumac (or paprika) – don’t forget haloumi is quite salty already. Bake in a medium oven for 15- 20 minutes or until the haloumi is deliciously golden.
When cooked, put the spinach in your salad bowl, scatter the lentils over the top and then finish of with the beans & haloumi. Drizzle with dressing.
Told you it was easy!
To BBQ the salmon, Andrew cooks it about 4 minutes each side (medium rare). Serve Salmon with a dollop of pesto, wedge of lemon and the salad – delicious and very healthy!!!
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Welcome to The Shrinking Hubby! I have been looking forward to writing about our story and sharing my recipes and health motivation for such a long time and I hope that you will enjoy reading about Andrew’s inspirational journey.
August 2011 at the snow – so much easier to ski when you are 60 kilos lighter!
When people meet Andrew they find it so hard to believe that at the time of our wedding in 2004 he was weighing over 150 kgs and they always want to know how he did it!
Our engagement party February 2004 ….
November 2004 – on our honeymoon
Now, 8 years later and a father of three beautiful girls, Andrew is a healthy 95 kilos! He is one of the fittest people I know, has loads of energy, can wear anything he wants and is a picture of health.Andrew did not lose the weight quickly, it has been several years, however through hard work and consistency he has not only managed to lose over 60 kilos, but the weight has stayed off.In May last year Andrew had an operation to remove the excess skin around his tummy (an abdominoplasty) – years of being overweight had affected the elasticity of his skin and he was not feeling comfortable. The results have been amazing and he hasn’t looked back!
June 2011 just after Andrew’s operation.
Through my blog, I look forward to sharing our story with you – from when we met, how we struggled with our weight, and the sense of achievement when that weight started coming off – FOR GOOD!!!
I can’t wait to share so many tips and techniques and handy information that we have picked up along the way.
Most importantly, you have to understand that we are not on ‘a diet’!!! We don’t feel like we are continually depriving ourselves in the name of a healthy lifestyle – this is so important for anyone who struggles with their weight because we only get one life and there is no point in spending it on a rollercoaster of deprivation (depressing) and indulgence (Guilt!)!! Consistency is the key!!! We both eat well, train very hard but most importantly indulge every now and then because it makes us happy!!!!
I get asked all the time how we did it. It has been a huge learning curve for both Andrew and myself and is still definitely a work in progress. We have completely changed our whole attitude towards food and healthy eating, we both love good food and over the years I have created and discovered some absolutely delicious recipes which are full of excellent nutrients and taste great and I want to share them with you!!
So please share this blog with your friends – especially those who find it challenging to enjoy clean eating, have a couple of kilos to lose or are interested in health.
May 2012 with our three girls Hannah (6), Samara (3) and Gaby (2)
I look forward to inspiring you all with Andrew’s story!!!