The CSIRO Healthy Heart Program
Snippets I've found interesting so far:
'Allowing yourself a large range of foods at each meal encourages overeating. Our volunteers say that eating similar foods at the same meal most days reduces the temptation to go for second helpings or extra-large servings. Eating similar breakfasts, morning teas and lunches on weekdays will take your focus away from food and eating. Variety is important when it comes to fruit and vegetables, but research shows that increasing the variety of meal options can encourage overeating.' (p20)
'Your [weight loss] strategies should not be so extreme, however, that it is impossible to adhere to them. There is no value in committing to restraint that verges on starvation and is not only impossible to maintain long term but also dangerous. Research shows that people who are successful at maintaining weight loss are those who reduce, rather than eliminate, their intake of high-fat and high-sugar foods, including fast food. These people are described as having 'flexible control' of their eating behaviour and studies indicate that flexible control is critical to maintaining a sensible weight successfully.' (p52)
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No problems with my shoulders after yesterday's workout, but my legs (from Tuesday's workout) are killing me! Just did a light session in the gym this morning - arms and a hill walk - plus a walk with TJ.
Food so far today:
postworkout: Weetbix and All Bran with yoghurt, sultanas and banana
mid morning: skinny flat white
lunch: Burgen bread with turkey, cranberry sauce, avocado, tomato and cos lettuce; pear, yoghurt
To come:
snack: cashews, peach
dinner: steak, mashed cauliflower, mushrooms
6 comments:
I agree completely with the first paragraph Charlotte. Having just been on a 2 day training course where lunch was catered and there was a small smorgasboard of a variety of foods, I noticed that most people, myself included, had a good plate of food and then went back for seconds. There's a lot to be said for eating my roll / salad at my desk.
Good point Magda. It's so easy to go overboard with smorgasbords.
Hi Charlotte, I haven't read this one, but I did enjoy the other CSIRO books - particularly the recipes!
xox
Hi Liz, this book is focused more on cardiovascular health than weight loss, but the recipes in this one look good too!
Sounds like a fascinating book! Variety definitely encourages people to overeat. That is why diets that restrict your food groups help people lose weight. Not only does it cut calories, but it bores the individual so they are not motivated to eat as much. I know it works for me. There are only limited foods I am allowed to eat if it is not a Free Day (when I can eat what I want). Not limited quantities, mind you, but limited choices. This really stops me from overeating. How much broccoli can I eat? How many raw, unsalted walnuts or almonds? How many eggs? And I don’t ‘allow’ myself any salt or condiments. The nuts I eat have to be raw – not roasted or salted. This is so they are not ‘too delicious’, because if they are ‘too delicious’ I will overeat. Even though I enjoy the foods I’m eating, sheer boredom stops me from going overboard. This way, I stop when I’m full, instead of saying ‘oh, I didn’t try THIS. Maybe I’ll have a little bit. Oh, and I didn’t see THIS item, oooh, it looks good, I better take a few…’ etc. That is what I used to do when I was obese – I had to try everything! I wanted to experience it ALL. Now, it’s easier. I only eat until I’m full, and then stop. Because there is nothing new or novel or different to experience. Of course, I still crave foods that are not ‘approved’, long for them and want to eat them…but I know I can have them on my Free Day, so I can resist. This way of eating has done wonders for me!
Hi Kathleen, the book doesn't encourage people to limit their food groups (dairy, fruit, veges, meat, starchy carbs and legumes are all included). I think what it's saying is that it's best to limit your range of choices. And I certainly wouldn't want to be bored with what I'm eating. Glad you've found what works for you though.
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