A third of the way into my 12 weeks - and three main takeouts (not the curry or Chinese kind!) this week:
1. Portion sizes
I'm greedy. Or rather, I was greedy. And I hate waste (especially food waste) so I'll tend to eat pretty much what's there.
Best example is probably rice. As it's non-wheat and it's gluten-free, I tend to think of rice as just 'healthy'. Which it is of course, but ... I was eating way too much of it. For me, it's a little like pasta, where you just don't trust that the measured amount is going to be enough so you throw in more (and it's too much but you just eat it all).
So I've been measuring what looks like a TINY portion of uncooked rice at around 20g ... but cooked it gives me my own decided portion size of two tablespoons (and a little leftover that I throw away or keep for another time).
And ... it's ENOUGH. Learning ENOUGH has been brilliant for me.
(This sounds really bad to admit, but I will admit that, since measuring and following my Thai-style diet, I've actually noticed how much I'm saving on shopping and how much longer things are lasting).
2. Choosing consciously.
Oh this is a big one. I've been working on it and it's finally sort of clicking into gear for me.
Ok, so the other morning, I was off on the train to a client meeting early and wandering around looking for something for breakfast ... I really wanted a bacon sandwich. But, I spent five minutes thinking it through.
And my reasoning was, 'yes, of course have one ... IF you're really going to enjoy it'.
And, honestly, I couldn't say that would be true. It would be a bit of a rubbish one from a train station outlet and I'd eat it quickly whilst standing and ... I knew that - today at least - I'd regret having it.
Another day, when I'm going to love and enjoy it, sure! But today, I went and got a black coffee and a 'protein pot' from M&S and some mango too. And felt good.
3. Keep going.
In the past, I know I've done this. So there's a dinner out with friends, or a family lunch, or a client do ... or something ... and you have incredible, delicious choices in front of you.
You can do what I used to do - and what I suspect a lot of us do - and just throw total caution to the winds!
'Well, what can I do? I might as well have everything that's here!' And not just that, but afterwards, 'oh well, I've 'ruined' today now - might as well keep eating!'.
But .... it's life. And it's also good food and a great time having a social happy time.
I'm proud of myself that I'm learning to do two things - firstly, choose kind of wisely. I say kind of because no, I can't resist chips. But I can resist dessert, and I can choose food that's going to nurture me as well as delight my taste buds.
And secondly, so what? It was good, it was fun, it's life. But get straight back on with choosing consciously what's good for your body and - if you're trying to lose weight - what's going to help achieve that. Straight away, that same day/evening - just make a good choice.
Enjoy what you've had (mindful conscious choosing - and then get right back on with choosing what's going to get results).
Some favourites from Week 4
Iced coffee made with almond milk
So good. Make an espresso or small, strong coffee. Tip into the blender along with a handful of ice cubes, a teaspoon of vanilla extract, a mug of almond milk and blend. One of my favourites!
On-the-go breakfast / brunch / lunch
These 'protein pots' from M&S are delicious - and surprisingly filling. My favourite is this salmon one with edamame and a wasabi dressing.
Two eggs, beaten in a bowl for each omelette. One an Arabic omelette with herbs and one a Thai omelette with a little soy sauce, cooked chicken and served with fish sauce and sliced chillies.
Simple squid or chicken stir fry
Again, very simple and utterly delish!
I love to keep a packet of frozen squid (and other seafood actually) in the freezer and it defrosts so fast and you can make all sorts of good things.
I'll be back to share Week 5 soon!
PS. I lost 1 lb this week. That's fine. I also ate well, and ate out a couple of times. Sometimes it'll be faster and sometimes slower - and I was all about a gentle mindset this week and not pushing myself.