The Lunch Box Diet: Eat all day, lose weight, feel great. Lose up to a stone in 4 weeks.. Simon Lovell

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СКАЧАТЬ seen so many people literally change their entire lives when they drop the pounds. For most people, food means so much more than just fuel for our bodies. We use it at nearly every celebration: birthday cake, Easter eggs, and don’t even get me started on the days of feasting around Christmas. We’re taught at a very, very young age that sweets and cake are pleasant and that pleasant things make us feel good. If you scrape a knee, you get a plaster followed by a lolly to turn off the tears.

      The lolly doesn’t fix the wound, but distracts the child’s attention from the pain. When you’re sad, lonely, restless, anxious or angry, your ‘lolly’ might be chocolate cake or a fast-food burger that distracts you from your emotions. For a brief moment, you’re preoccupying yourself by doing something pleasurable. Unfortunately, it’s not lasting and, just like the lolly, it doesn’t fix the wound. Food can’t fix what’s really wrong.

      What’s worse is that the excess food is only complicating your life further. It’s a vicious cycle. We eat too much because we’re depressed, we gain weight, we get more depressed, we eat more, we gain more and so on. Stop the cycle! When you start treating your body right, when you take control of your weight instead of letting it control you, you empower yourself to make other changes in your life.

      You may not be able to fix everything overnight but a journey begins with a single step. You have taken that step by purchasing this book and trusting me. I won’t let you down! I’ll be with you on that journey.

      Kids and Emotional Eating

      I really want what’s best for you and your kiddos. I hope these little tips will get you thinking about what you can do.

      

      Try not to use food as a comfort with your kids. Instead of a lolly when they scrape their knee, how about a hug or kiss after the plaster? Perhaps suggest a trip to the book shop.

      Dump the idea of ‘finish your food’. Don’t say things like ‘If you don’t finish your food, you can’t have dessert.’ Try to trust what they tell you about their bodies.

      Don’t make food a focal point. Get your kids moving more by planning fun activities such as hikes, bike rides, or some other type of family adventure.

      Slowly replace any fattening foods kept in the house with healthier alternatives.

      Suggest a trip to the park after dinner instead of serving dessert.

      For starters I urge everyone to join the Lunch Box Diet community (see page 224) at www.lunchboxdiet.co.uk – go and do it now. I will send you regular emails to keep you motivated and this is key to your success! I’m constantly coming up with new techniques, tips and tricks and I’ll share these with you. How about that for an added bonus?

      Though looking good will be a big part of the end result of following this diet plan, what’s most important is how you will perceive yourself from the inside out once you begin the Lunch Box Diet. Eating healthily means feeling good. More energy, less illness, less chance of developing diseases related to obesity. You’ll be able to enjoy your life.

      Whenever you’re feeling down, remember this word:

       BELIEVE!

       Believe in this diet. Believe in your efforts. Believe in me. Believe, above all, in you and your abilities!

      We’ll get there! I promise!

      Okay, enough pep talk. Can you feel the energy? If not, put the book down for a minute, get off your bum and jog around the couch ten times.

      

      Ready? Let’s get to work. Turn the page.

       Chapter 3 The Lunch Box Diet

       You made it! We finally get to delve into this life-changing eating plan. You’re days away from feeling fantastic!

      Hard to believe? Believe it, because in just seven days you’re going to feel the effects of optimum nutrition. Work independently for a month, following the lunch box system, or finish my 28-day plan and you’ll be on top of the world.

      The Box

      Okay, remember our little chat about healthy weight loss, grazing and metabolism (see page 25)? You’re now going to find out why you had to go back to school for a bit.

       Here’s what you will be doing:

      1 Eat a healthy breakfast (or your normal breakfast and build up to a healthier one).

      2 Graze from your lunch box between breakfast and dinner.

      3 Eat a healthy dinner (or your normal dinner and build up to a healthier one).

      The lunch box concept is simply the most effective and easiest way to control most people’s nutrition because:

       You know exactly what you’re eating.

       You don’t have to plan and prepare meal after meal.

       You will have a choice of foods that will enable you to enjoy eating from your plastic friend!

      Lunch boxes are quick to put together, tasty and will give you bucketloads of energy! Not to mention the added health benefits that we’ll discuss later in Chapter 8.

      When working with personal training clients, I always ask them to keep a record of their food intake (a food diary) for about a week to get an idea of what they like and how they eat. I often find that the pitfalls of their dieting behaviour have a lot to do with their busy lifestyles. I suggest you keep a food diary yourself and note down your own thoughts on your food consumption; you may get a bit of a shock, but that’s fine. Just write down everything you eat for a week, including any drinks, and the times you eat, plus the exercise you take.

      Finding healthy options during a normal, busy day is extremely difficult. My clients would either go without because they didn’t have good choices, or they would opt for the fast-food or vending-machine items out of sheer necessity. We simply don’t make informed choices when we’re hungry, and that’s why the Lunch Box Diet is such a good way of eating. By grazing out of a box that you prepare ahead of time, you will be eliminating two major barriers to healthy weight loss.

       You won’t end up choosing junk because your blood sugar levels will be more balanced.

       You won’t devour the contents of the fridge as soon as you get a chance.

      I’ll talk about breakfast and dinner in a bit (see chapter 6) but for now, let’s concentrate on the box itself.

      The Method

      Preparing Quick Boxes

      Pick СКАЧАТЬ