Weight reducing plan

     

  • Eat something every 3 hours, but not in between. If you can go 4-5 hours, even better. Try to have a 12 hour overnight fast every day.

     

  • Always have breakfast even if it is only small good breakfasts include porridge, muesli, green smoothie with extra ground almonds or pea or hemp protein, eggs.

     

  • Cut out, or at least greatly reduce, dairy products – they are designed to put weight on

     

  • Every meal or snack should include protein - nuts, pulses, fish, meat, dairy, eggs

     

  • Never eat fruit or or sweet foods on their own – if you crave these you may need help with herbs or supplements – see information sheet on hypoglycaemia. Limit fruit to two portions daily - the best fruit are those low in sugar, berries, pomegranates and citrus fruit, preferably not bananas.

  • No starchy carbohydrates after 3pm ie bread, potatoes, pasta and keep them very low during the day

     

  • Eat as much as you like of non starchy vegetables and protein foods especially pulses

     

  • Add supplements to your diet - a multi vitamin, B vitamins, 1-2g vit C, extra calcium and magnesium - ask if you are not sure what you need

     

  • Drink 2 litres of water or herb teas daily ginger tea is helpful if you like it

     

  • Herbs such as kelp, bladderwrack and guggul can be helpful

     

  • Green super foods such as wheat or barley grass, alfalfa, nettle, kelp and chlorella are nutritionally very powerful

     

  • Good snacks would be nut butter or hummous with oatcakes, ryvita or rye bread; a few nuts and seeds with carrot sticks or a little fresh or dried fruit. The correct daily amount of nuts is the amount you can hold in the palm of your hand

     

  • Dont cut out oils, the right ones are vital for weight loss olive oil, fish oils, hemp seed oil, avocado oil, coconut oil all in moderation but have some every day

     

  • Try going on a raw food diet for up to five days – only raw food. This gives a good kick start for any weight reduction

     

  • Good sleep is vital - studies have shown that those who don't have good quality sleep find it very difficult to lose weight

  • Essential oils can help with the emotional aspects of weight loss - thyme gives strength of will and determined optimism; rosemary renews enthusiasm and bolsters self confidence; juniper removes self doubt and fear of failure and helps with positive action; and ginger uplifts the mind, boosts morale and disperses inertia. Use them as room sprays or in an oil burner.

  • Exercise - rebounding is great - it moves lymph amongst other things. Start by just walking on it and then build up to bouncing. Start with just a couple of minutes. Build up to maybe 20 - 30 minutes with twists and increased speed. It's easy on joints as gravity is decreased. 

  • Be aware that when you start rebounding you may need to wear a sanitary towel or panty liner – you may have some stress incontinence while it tightens up the pelvic floor. After a while it'll improve, probably only take a week.

  • Also, get sweating twice a day; 10 minutes at a time is enough. Try Neila Rey's workouts: they're versatile and doable, and you can do less when you first start doing them: http://neilarey.com/100-no-equipment-workouts.html (disregard her dietary advice, that's too high in carbs). Or walking – start with 10 minutes twice a day, increase by 5 minutes each week, walk fast enough that you get out of breath each time.

 

 

Christine Herbert christineherbert.co.uk