You can choose any snack you wish but it must contain no more than 150 calories. In addition, you need to drink a pint of skimmed or semi-skimmed milk. This provides you with an important source of calcium, which has a crucial role to play in helping your body fight fat. You’ll find more about this in the eating principles in Chapter 3. A pint of skimmed milk will provide you with 150 calories. Even if you don’t like skimmed milk and can only drink semi-skimmed, it will still provide you with only 180 calories.
“The food diaries were especially useful to me. Filling them in gave me a real sense of achievement.”
WATER TALLY
Water is a vital component of our diet, and most of us don’t drink enough of it. We often read that we should be drinking 2–2½ litres a day, which sounds a lot, but this can come from fruit, vegetables and soups as well as from water and other liquid foods. To put things in perspective, the British Olympic Committee encouraged athletes to drink 8 litres a day to avoid a decrease in performance during the Atlanta games.
However, like anything else, drinking more water than you need does not increase its health benefits. Indeed, drinking excess water can cause a dangerous condition called hyponatraemia.
To spread your water intake through the day, try to drink two glasses of water before or with each meal. Simply tick the box each time you have a glass. The water tally column will naturally guide you to consume eight glasses a day, but if you drink more simply add these to your drinks section of the chart.
PORTION DISTORTION
The portion distortion symbols are your easy calorie-control guide. Simply tick the symbol that represents the size of the food item you have eaten. If you eat more than one portion size of a food, you’ll find space next to each symbol to record how many more servings you eat.
“Portion distortion has changed my life – I’ve never felt better. It’s so clever, simple and easy to do that no one need ever know you are following a diet!”
When to Fill in Your Daily Chart
The most important aspect of filling in your charts is to be accurate. I know filling them in may seem a chore, but it really will make you focus on the plan.
In my experience with clients, the more time you leave between eating and recording, the more errors occur. So do try to keep this book with you so you can record at each meal. If you find this book a bit bulky to carry around, visit my website and print off these charts for free. Then you can keep them in your handbag, on your desk or on your PC!
Another approach I have found very effective with clients is to write down what you plan to eat for the whole day at the start of the day. This can be particularly helpful if you are the sort of person who tends to get very hungry before meals and grabs things on the run to stop the hunger pangs and energy slump. Filling in the chart this way will mean you need to be more organized but more focused. If you record what you plan to eat in one colour and then add any other food you have eaten in another colour, you can easily keep a hold on reality.
PREVIEW AND REVIEW CHARTS
On days 1, 7, 14, 21 and 28 you need to complete your preview and review charts.
Preview Charts
These help you plan your week ahead. They guide you to plan when you will be able to take your structured walks and do your abdominal exercises. They also address the difficulties you anticipate over the next seven days that may hinder your efforts.
Previewing is so important. I’m in no doubt you will come across a few challenges over the 28 days – maybe you are going to a huge blow-out party, it’s your child’s birthday tea party, you have deadlines at work, or an ill family member needs care. This is life, and how you deal with these events is part of your road to success.
The first thing to do is acknowledge them by writing them down in the Challenges section of your Preview chart, and perhaps to adjust your walking goals and times when you can commit to doing your abdominals. Remember, the 28-day plan is about building on a Template of Success. Over-committing yourself will only make you feel like you have failed.
Next, tick which of the following categories you think the following week will fall into: ‘progressive’, ‘maintenance’ or ‘damage limitation’.
A progressive week is one where you feel 95 per cent confident you can complete all the aspects of the plan you have committed to on your Preview chart. You feel good about yourself; you feel motivated that you have planned ahead and happy that you can deal with any little blips that may come your way that week.
A maintenance week is one where you feel 75 per cent confident that you can complete your programme goals for the next seven days. You feel you may not be able to achieve all the daily walking goals, and you may have a few things to deal with that could make it difficult to follow the plan exactly, but you feel you can give it your best shot. You are confident that these little blips are not going to make your efforts lapse.
A damage limitation week is one where you feel your life is not conducive to following the plan – perhaps the children are breaking up from school, the washing machine has flooded the floor, it’s your time of the month, you have major hassles at work and you have guests all weekend. Damage limitation weeks happen – you do need to acknowledge that – but rather than thinking ‘I’ll drop the plan this week, have a complete rest and pick it up again next week’, DON’T! Limit the damage and pick one thing on the plan you can do all week. Perhaps it’s your Carb Curfew or your daily accumulated walking targets, completing half the daily walking goals instead of all of them. Think carefully and plan – you can limit the damage, and this is all part of building that Template of Success The first step to limiting the damage is acknowledging it is a damage limitation week on your Preview chart.
“I am not the most motivated of people so I found the weekly review and preview helped keep me on track.”
Navigating all the challenges life throws your way is actually a success. OK, you may not always be able to complete the daily walking goals but the aim is for you to do something each day and feel good about it. This is success and this is building on your Template of Success. Many of my clients have blips on the programme when they aren’t able to do all the daily walking goals they wanted or perhaps slipped off the eating principles, but the trick is not to let a little lapse become a collapse. Even if you have a lapse, you will still see a huge difference in your body if you stick with the plan (see Chapter 11).
Review Charts
These
