Reboot Your Metabolism - Part 2

Reboot your Metabolism

Part 2

Weight Maintenance

When you are losing weight remind yourself that every time you lose weight and keep it off you are helping to redefine your set point.  During this period no foods are off limits you can eat you can eat all kinds of vegetables including the starchy ones and you can eat all kinds of fruit.  The aim is to eat more than you were consuming during the weight loss period so that you sustain that loss without losing more this amount differs from person to person.

 MAKE SURE YOU –

Eat a bigger breakfast –

If you have rye toast add some nut butter and then have a of piece of fruit.  If you have egg’s follow them with a small serve of yoghurt and fruit.  This will reassure your body that you are not in danger of famine after your overnight fast during sleep.

Eat Out

Enjoy take away or restaurant food once a week, but when you do follow some simple rules-

Go for grilled rather than baked or roasted, order vegetable stir-fry rather than green curry.  Choose tomato based pasta rather than oozing with cream.  Select two starters such as vegetable soup and salad instead a high kilojoule main.

Make Fat your Friend

Healthy fats found in foods like avocados, nuts and a dash of olive oil, can be nutritious and filling.

Eat a Small Sweet Treat

Depriving yourself of foods like chocolate makes your brain’s reward centres light up more when you think about them or eat them.

Enjoy Morning and Afternoon Tea

That doesn’t mean you raid the biscuit tin.  Keep snack portions small and healthy.

Avoid Skipping Meals

Having coffee for breakfast or skipping lunch are a big no’s.  This triggers your body to defend its set point.

Watch Out for

The following which could sabotage your plans or indicate you’re not in the weight maintenance zone.

A Continued Drop on the scales

You don’t want to lose any more weight right now.  Don’t get excited when you see weight coming off and be tempted to continue weight loss during a weight maintenance month as this is the complete opposite of what you should be doing.

Feeling Fear as you Eat More

This fear may drive you to keep trying to lose rather than maintain weight.  Remind yourself what you are doing now is reassuring your body by keeping weight steady.

Impacts of Exercise

If you have been doing a workout to speed your weight loss, switch to a different form of exercise to ensure you stay in a maintenance mode.  Simple walking is a good option.

 Continue alternating weight loss and maintenance months.  Set a goal of another two kilograms during the third month and maintain all the weight loss to that point during the fourth and so on until you have reached a healthy weight.  This will ensure your weight returns to the new start point (the weight of the start of the weight maintenance period.)

 This is Your Seven day Metabolism Boosting Meal Plan

To help get you on track, this seven- day meal plan will start your internal weight loss program. 

Monday

Breakfast

Bircher Muesli

1/3  cup natural muesli, ½ cup pain yoghurt, 1 grated apple, ½ cup blueberries and 1 tbs chopped almond soaked overnight.

Lunch

Smashed Avo & Black Bean Wrap

1 tbs smashed avo ½ can of black beans (mashed) tomato, carrot,

 baby rocket and a pinch of chilli flakes in wholegrain wrap and

a mandarin.

Dinner

Grilled Salmon & Vegetables

1 small grilled skinless salmon fillet (120gm)

1 small baked potato 2 cups steamed broccoli and asparagus.

Snacks

1 boiled egg sprinkled ¼ tsp dukkah, 1 cup

carrots & celery sticks with 2 tbs hummus, 15 almonds.

Tuesday

Breakfast

Vita Brits & Fruit Vita Brits topped with 200ml of milk

1 banana 2 large strawberries 1 tbs of pumpkin and sunflower seeds.

Lunch

Tuna a chickpeas salad 1 x 95 gm tuna 40 gm feta, ½ cup chickpeas, tomato, 1 sliced cucumber, & 2 cups of salad leaves with 1tbs balsamic vinegar.

Dinner

Chicken Stir-Fry with Brown Rice

Stir-Fry 100gm of chicken, 2 cups vegies, 2 tsp olive oil, 1 tbs reduced salt soy sauce and 2 tsp honey served with ¼ cup steamed brown rice.

Snacks

1 sliced apple with 3 tsp nut butter 1 cup plain popcorn.

Wednesday

Breakfast

Nut butter & Banana Toast.

2 slices Wholegrain Toast with 2 tsp Nut butter and sliced banana.

Lunch

Takeaway Sushi

2 vegetarian or salmon hand rolls (Without Mayo) plus 1 cup of edamame beans.

Dinner

Baked Chicken with Vegies

1 medium baked chicken breast (125g) served with ½ cup each of roasted pumpkin broccoli, cauliflower and green beans.

170g tub plain yogurt topped 1tbs chopped almonds and ½ cup raspberries and 1 cup of plain popcorn.

Thursday

Breakfast

Bircher Muesli same as Monday

Lunch

Egg & Salad Roll

2 mashed hard boiled eggs, sliced tomato, baby spinach, grated carrot and 2 tsp mayo on a grainy roll and 170 g tub reduced fat greek style fruit yoghurt.

Dinner

Vegie Pita Pizza

1 small wholemeal pita pocket topped with 1 tbs tomato paste, 1/4 cup of each of onion, capsicum, sundried tomato, olives, rocket and grated reduced fat cheese.

Snacks

1 cup carrot and celery sticks with 2 tbs hummus, 1 mandarin and 15 almonds.

Friday

Breakfast

Fruit Salad & Yoghurt

1 cup of fresh fruit salad topped with ½ cup of plain yoghurt and 2 tbs chopped Nuts.

Lunch

Chicken Pesto Wrap

100gm chicken breast ¼ small avocado 2 tsp basil pesto and baby spinach on wholegrain wrap.

Dinner

Barbecued Chicken and Salad.

1 small chicken breast, 1 small Jacket potato, 2 cups of garden salad with 1 tbs balsamic vinegar.

Snacks

1 tub of plain yoghurt with tbs of chopped almonds and 1/2 cup of raspberries, 1 cup of plain popcorn.

Saturday

Breakfast

Eggs on Toast

2 poached eggs on 2 slices grain toast plus 1 cup wilted spinach and a gilled tomato.

Lunch

Smoked Salmon & Cream

4 Ryvita crispbread’s with 100gm smoked salmon 2 tbs light cr

Dinner

Grilled Chicken Burgers

100 gm breast,  1 tbs mashed avocado, tomato, baby spinach, carrot and 2 tsp sweet chilli sauce in a small wholegrain roll.

Snacks

1 small skim latte.

170 gm tub reduced fat plain yoghurt topped with 2 tsp shredded coconut and 1 sliced banana.

Sunday

Breakfast

Breakfast Fruit Smoothie

100ml milk, 1 banana 1/2 cup mixed berries, 1 tbs reduced plain yoghurt, 1 tbs chopped nuts and 2 tsp honey.

Lunch

Eggs on Toast

Same as Saturday

Dinner

Tomato Omelette

Omelette made with 2 eggs, ½ cup of tomato, baby spinach, zucchini and basil leaves.

Snack

1 peach, 30gm mixed nuts, 2 celery stalks filled with tbs of nut butter.

I hope you try this food plan. You can change it around to suit your taste.

Any questions please let me know with your comments.

Good Luck.