10 Step Weight-Loss Plan

Healthy Food Guide

4 July 2010

Ok, so I've been saying for a while now I need to get a plan.  I have looked, investigated, researched, changed my mind several times over, but with my trip to Melbourne looming in August, and that being a key 'mid-point' goal date for me, it's time for me to kick my own butt into action.

There's a part of me that would love to try a fad diet.  To be honest, what is keeping me is probably the fact I'd have to write about it on here and I'd have issues with actually endorsing most of them to others!  A sign in itself that maybe I shouldn't even be considering them?!

So getting back to the matter at hand - where I have landed, and what the plan is.  After over 4 weeks of research and due consideration, I have decided to use the Healthy Food Guide's 10 Step Weight-Loss Plan.  Oh yes, a sensible plan that focuses on changing habits and making healthy eating and exercise a way of life, achieving weight-loss in the short term, and maintaining a healthy lifestyle in the long term.

The plan means devising your own plan and goals in line with their 10 steps, so I'll briefly outline my goal for each of their steps.  Each one is my first or initial goal - as they are achieved, I'm sure I will be able to increase my goals to further move myself towards a healthier lifestyle.

Step 1. Learn about your eating habits
My goal: To keep a food diary and keep it up to date daily.  Hopefully end up feeling proud of myself for being so good, possibly (and more likely) gain insight into my negative eating habits or why I'm not acheiving my desired weight loss.

Step 2. Choose healthier versions of food you normally eat
My goals: Eat more raw fruit and vegetables starting with incorporating raw fruits into my breakfast, and having raw fruits and vegetables as snacks throughout the day.  Increase my 'pure' water intake by replacing cups of tea with boiled water.  (Note, I already drink trim milk and choose 'lite' options of most products).

Step 3. Fill up on breakfast
My goal: Make breakfast a priority and have it before 9am every morning (trust me, easier said than done with my kids!)

Step 4: Bulk savory dishes with vegetables
My goal: Serve dinners with a side salad or side of healthy vegetables, or double the usual amount of vegetables I put into a dish.  (Meat and carbohydrate quantities should decrease as a result).

Step 5: Fill up on fibre
My goal: Fibre intake should increase with the addition of more fruits, vegetables and legumes.  I am also going to further investigate with addition of oats into a gluten free diet.

Step 6: Learn to love legumes
My goal: Incorporate legumes into two meals a week.  First week the plan is to add lentils to a low fat lamb curry, and beans to a meal of tacos.  (Note, I will decrease the amount of meat in these meals as I don't want to increase my calorie intake).

Step 7: Base sweet food around fruit
My goal: If I feel like something sweet at the end of the day, it will be a piece of fruit with a cup of tea.  Instead of my weekend treat of chocolate, I will instead make some sort of fruity dessert - maybe chocolate drizzled fruit kebabs or one of the fabulous low fat dessert recipes on the Healthy Food website.

Step 8: Plan your snacks
My goal:  Not to snack outside of my meal plan, which will of course include only healthy snacks, raw fruits and vegetables!  (Note, the odd exception will have to be made for coffee group afternoons and my weekend hot chocolate outing with my little girl).

Step 9: Watch portion size
My goal: Be strict on portion sizes of meat and carbohydrates - fist sized is it.  Fill up on vegetables and salads if still hungry.

Step 10: Get moving
My goal: Plan out my exercise at the beginning of the week - 'hard' exercise (i.e. a Spin, Pump, Step or Combat session) at least three times a week, walking on the other days.

The Healthy Food Guide website also has a goal sheet, a daily food diary and menu planner for you to download if you want to give it a go yourself.

What do you think?  Are any of you on a gluten free diet and have tried oats?  I would love to know what the outcome was.  Please join us on facebook to join in the discussion.

- Jodi

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Jodi Mitchell is mum to 2 year old Alexis and 9 month old Lucas. She’s also editor-in-chief here at babybites.co.nz, and runs online boutique www.chocolateandchilli.co.nz