Lesserterian
Lesserterians generally follow the 4W's principles of weight loss/control, being Weight, Water, Walk and Wonder.
- Walk very day (or some other exercise), even if only 15 minutes or to a distant sandwich shop !!
- Weigh yourself every day and keep it in a Graf. Send it to someone also doing the 4 W's Program - Accountability, Understand your range, same scales each day at roughly the same time
- Drink at least 1.5 litres of Water per day - Stops the hunger feelings
- Wonder (pre tense - "do I need it" or "shall I have a carrot instead of a ..", i wonder whether i will only have 1 instead of ... or in past tense, "should I have eaten it") - A quick Stevie saves embarrassment and needing longer walks. "I wonder if that extra one will make me weigh heavy tomorrow?"
An example wold be - Drinking a big glass of water, then walking to the bottle shop while wondering whether to buy 7 bottles for the week or just four, then wondering whether you need the packet of Pork Crackle while weighting in the queue!!
Simple rules to think about include:
- Mind over Fatter
- Less of Everything - Sustainable Weight Loss
- Waste the Waist
- Better Fed, Not Dead
- Grow Old, not Cold
- Feel Great, Don't Inflate
- Being Porky, Makes you Dorky
- Desert the Dessert
- It is not worth the weight
Food tips include:
- Eat everything you did at start of 4W's engagement, but in less quantities (small reduction at start). Hence the Lesserterianism !!
- Hor d'ouves - Look at the chips, cheese or dip and wait until they are almost gone before you have any
- If you drink every night, drink 5 days a week. Instead of 3 Tim Tams, have 1 etc
- If you have chocolate every night now, have it 3 days a week
- High fibre, high protein, high fat, LOW sugar (not NO, but LOW)
- Flax seeds, almonds, Hemp Seeds on all sorts of things
- Full cream milk, butter (not margarine), but less of both
- Pizza without the base (eg just eat the toppings)
- Long Macchiato if you are a coffee drinker (eg no unnecessary milk!!)
- Work out what your treats are - have but less often (mine include BBQ shapes, chocolate bar when do shopping),
- Psyllium husks on your cereal/porridge each day (Lowan porridge with honey, psyllium, flax, hemp seeds)
References[edit]
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