Step 4 Sit Down for meals

Sit down when you are eating.  Focus on the food as you eat. The more you have to chew your food the longer the benefit of eating lasts as it takes your body time to break down the food into its nutrients. Eating slowly enables you to digest the food properly and prolongs the act of eating so you can savour the taste and enjoy the food.

Remember, all food is made up of only three nutrients: carbohydrates, fats, and protein

Eating Out: If you have to eat while out why not prepare a small lunch box of good food before you go out? If you don't it's very likely you will make poor food choices or worse still someone you are meeting will make those choices for you!

Consider preparing before you leave and storing it in your bag some of the following items:

• Sliced apple or orange or an unpeeled banana
• Some nuts, brazil or walnut
• A small bag of soft pitted prunes, very good for the intestines
• A home-made sandwich made-up of low-calorie brown bread with low-calorie cheese triangle slices
• A home-made vegetable soup heated up and in a thermos flask

This is not a definitive list - add your own favourite good-for-you snack

It's never a good idea to eat on-the-move and by on the move I mean even when you are getting something out of the fridge, cooking the children’s tea or walking around a supermarket. 

All of these grazing moments add up — and not in a good way.

Alert!  RTE's Operation Transformation starts today. This program takes groups of ordinary people and helps them transform themselves through healthy eating and exercise. 

#OperationTransformation is back with a new series next Wednesday (6th Jan, 9.35pm @RTEOne

Follow it on https://twitter.com/OpTranRTE

Footnote - My Progress - This time it's personal!

Today I can report a drop of .6 of a pound so now at 165.00 pounds so 10 pounds to go. My success today was a continuation of showing strong willpower. 

There was a packet of chocolate biscuits delivered by Tesco yesterday and that joined a packet of digestive on the counter in the kitchen. I know I'm making it hard for myself as per Rule 1 - no temptation should be in the home. I do enjoy the odd "sin" or treat, normally but right now I can only look but not touch. I know if either packet is opened I will wolf them down in two's and three's. So my advice is don't have the temptation around while on this diet. I am living dangerously but look at it another way. Proof your a serious about this diet by having your "sin" sat close by and just say "No - I am not giving in. When I hit my target then I'll enjoy you. Treat it as a reward you will have earned when you get down to the weight you want."

My target is to lose 12 pounds and aiming for one pound per week.

#weightloss, #loseweightnow, #loseweight, #getfit, #weightlosstransformation , #weightlossdiet, #loseweightnaturally, #operationtransformation,