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difficult child's dad and stepmonster are at it again!!!
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<blockquote data-quote="Marguerite" data-source="post: 520005" data-attributes="member: 1991"><p>It's not just a matter of ensuring you have healthy food options in the house; you have to ensure that there are NO UNHEALTHY options available. For everybody. Because this is a whole family thing.</p><p></p><p>We have a fabulous diet book over here in Australia, put together by CSIRO (a QUANGO scientific organisation). I learned a lot from that book, it helped me lose a lot of weight despite my inability to exercise. </p><p></p><p>Some useful easy guidelines - </p><p></p><p>1) Swap refined carbs to wholegrain. Reduce total carb intake (although a teen, especially a male teen, can get away with a lot more). For example, brown rice instead of white. I cook it in the microwave and re-heat a spoonful as needed to accompany a meal.</p><p></p><p>2) Eliminate added sugar in any form. Read packet labels and simply do not buy anything which has any added sugar of any kind. Treat sugar as a poison. What will happen - your body will begin to recognise what happens in the mouth when you have something sweet; you get that sour after-taste (a by-product of your saliva beginning to break down the sugar while it's still in your mouth) and the fastest way to get rid of that taste is to have more sugar. We do it without thinking. Note - chocolate is an exception, but you MUST keep it to two small squares (four perhaps for a teen) and ensure it is not compounded chocolate. It MUST be quality (preferably dark) in order to get the dietary benefit of daily chocolate. A good dark choc can give you a concentrated chocolate hit which lasts a lot longer than a binge on milk choc.</p><p></p><p>3) Restrict fruit intake to two serves a day. That includes fruit juice. In other words, consider eliminating fruit juice entirely, replace it with a piece of fruit. If juice is desperately desired, freeze it and have one serve of frozen juice, as a single dessert per day. It can be the reward. Note - strawberries do not count. You can eat as many of those as you want. Avoid bananas - the opposite of strawberries.</p><p></p><p>4) Try to eat at least 12 different plant products in one day. Yes, herbs count. You will boost the natural flavour of what you eat, ensure a variety and this all helps you feel more satisfied with what you eat. A home-made vegetable soup can really push your daily veg intake right up. </p><p></p><p>5) Where you can, cook it from scratch. This will result in every meal tasting original. If you eat processed food, it is always the same and therefore is less satisfying.</p><p></p><p>6) Take vitamin/mineral supplements especially calcium. Because if you drink enough milk/eat enough dairy for daily calcium requirements, you will struggle to lose weight. Milk and yogurt, even skim, will still put weight on. </p><p></p><p>7) The obvious one - reduce ALL fat intake to a teaspoon a day. I'm serious. This includes hidden fat (as in cheese, for example). Also reduce salt where you can, it makes you thirsty and retains water. Generally unhealthy.</p><p></p><p>I learned to have a drink of water (or equivalent) before I ate anything. When you have water in your stomach, it's easier to eat less.</p><p></p><p>Doing any of these can lead to a beginning in weight loss. Doing all is drastic, but it is how far I had to go. And I cannot relax my vigilance. However, as weight began to come off I felt better about myself (also I felt healthier) and this kept my motivation up.</p><p></p><p>Get used to reading labels!</p><p></p><p>Marg</p></blockquote><p></p>
[QUOTE="Marguerite, post: 520005, member: 1991"] It's not just a matter of ensuring you have healthy food options in the house; you have to ensure that there are NO UNHEALTHY options available. For everybody. Because this is a whole family thing. We have a fabulous diet book over here in Australia, put together by CSIRO (a QUANGO scientific organisation). I learned a lot from that book, it helped me lose a lot of weight despite my inability to exercise. Some useful easy guidelines - 1) Swap refined carbs to wholegrain. Reduce total carb intake (although a teen, especially a male teen, can get away with a lot more). For example, brown rice instead of white. I cook it in the microwave and re-heat a spoonful as needed to accompany a meal. 2) Eliminate added sugar in any form. Read packet labels and simply do not buy anything which has any added sugar of any kind. Treat sugar as a poison. What will happen - your body will begin to recognise what happens in the mouth when you have something sweet; you get that sour after-taste (a by-product of your saliva beginning to break down the sugar while it's still in your mouth) and the fastest way to get rid of that taste is to have more sugar. We do it without thinking. Note - chocolate is an exception, but you MUST keep it to two small squares (four perhaps for a teen) and ensure it is not compounded chocolate. It MUST be quality (preferably dark) in order to get the dietary benefit of daily chocolate. A good dark choc can give you a concentrated chocolate hit which lasts a lot longer than a binge on milk choc. 3) Restrict fruit intake to two serves a day. That includes fruit juice. In other words, consider eliminating fruit juice entirely, replace it with a piece of fruit. If juice is desperately desired, freeze it and have one serve of frozen juice, as a single dessert per day. It can be the reward. Note - strawberries do not count. You can eat as many of those as you want. Avoid bananas - the opposite of strawberries. 4) Try to eat at least 12 different plant products in one day. Yes, herbs count. You will boost the natural flavour of what you eat, ensure a variety and this all helps you feel more satisfied with what you eat. A home-made vegetable soup can really push your daily veg intake right up. 5) Where you can, cook it from scratch. This will result in every meal tasting original. If you eat processed food, it is always the same and therefore is less satisfying. 6) Take vitamin/mineral supplements especially calcium. Because if you drink enough milk/eat enough dairy for daily calcium requirements, you will struggle to lose weight. Milk and yogurt, even skim, will still put weight on. 7) The obvious one - reduce ALL fat intake to a teaspoon a day. I'm serious. This includes hidden fat (as in cheese, for example). Also reduce salt where you can, it makes you thirsty and retains water. Generally unhealthy. I learned to have a drink of water (or equivalent) before I ate anything. When you have water in your stomach, it's easier to eat less. Doing any of these can lead to a beginning in weight loss. Doing all is drastic, but it is how far I had to go. And I cannot relax my vigilance. However, as weight began to come off I felt better about myself (also I felt healthier) and this kept my motivation up. Get used to reading labels! Marg [/QUOTE]
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difficult child's dad and stepmonster are at it again!!!
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