The Delicious 6-Week Weight Loss Plan for the Real World
Timothy S. Harlan, MD, FACP has counseled thousands of his patients on healthy, sustainable weight loss. Now he's compiled his best tips and recipes into a six-week plan for you to learn how to eat great food that just happens to be great for you - and if losing weight is your goal, you can do that, too.
Get the prescription for better health as well as healthy weight loss, including:
In Chapter 5, Dr. Gourmet talks about making simple changes like planning and cooking your own food. To that I would add: exercise three times per week. By coincidence, during the time I've been following Dr. Tim's book, Just Tell Me What To Eat!, I've also been in physical therapy twice a week due to pain in my knees caused by paetellar tendonitis. By trying to be active too quickly without enough stretching, my patellas became inflamed—OUCH!. Just this bi-weekly one-hour non-strenuous workout of stretches and mild weight lifting along with a weekly 20-mile or so bike ride gave me increased strength in my knees for walking and has promoted weight loss.
I've lost 10 pounds in eight weeks and I do believe that the activity in combination with menu planning and at-home meal preparation is the key to my success.
But menu planning and increased activity only happen in my life if I PLAN them to happen. Otherwise I do the easy things: eat out and lay around the house. On the positive side, now that I've had eight weeks of the good activities, I FEEL better keeping up with them than falling back into my old habits. And FEELING better motivates me to keep going with it. My clothes FEEL better on me, my strength FEELS good to my husband when he holds me, and generally, I'm FEELING like myself again.
If you THINK ahead about your week—your menus and your activity—you will FEEL better too!
Eating out: Just order the salads with grilled chicken or shrimp and dressing on the side. Practice hearing yourself say this before you arrive at the restaurant. For dressing, ask if they will serve you vinegar and oil (instead of their own unique and no doubt delicious preparation).
At work: Drink water and eat nuts or an apple for a snack. Daily commit to drinking the entire contents of one large water bottle (filled with water) before you come home from work.
As you read the book, record not only what ingredients you need, but the cooking implements necessary to create the flavors (think ricer, salad spinner, SHARP knives, ceramic ramekins).
Purchase a fun lunch box that you will be motivated to use because you will have leftovers. Have a good set of leftover containers. I prefer glass ones like Pyrex or Anchor Hocking.
Purchase a 10" cast iron skillet and pizza stone: musts for achieving oven-roasted flavors. A food processor and blender are good investments. For these recipes, a small version will be fine. A zester, egg-white separator, 2-oz. measuring cup, all come in handy.
Think ahead: Will you be eating at home all seven days a week? If not, decide which meals you WILL be preparing at home in advance of your weekly shopping spree. Then create a good shopping list. Use the farmer's market!