The "Secret" Henry Weight Loss Plan

Lose weight without giving up the foods you love.

Okay...so it isn't really a secret and it isn't really a plan. I only said that because most people who are overweight think they need a "magic secret" or special "plan" to get control over their weight. The truth of it is there is no secret or magic product or plan that will do that for you. BUT, I do have a formula that is tried and true, it is simple to do and will work for EVERYONE who wants to lose weight.

I also had a weight problem and tried all kinds of different diets that just did not work. Oh, they worked for a short time, but I always either fell off the "plan" because it was difficult to give up everything I loved or I reached my goal and then gained it all back (and then some) as soon as I went off the diet.

The "Secret Henry Weight Loss Plan" is really just a couple of very simple changes to the way you plan your meals. If you adjust your ratio of vegetables to protein and carbs there is no food you really HAVE to go without.

I have demonstrated the ratio in the pie chart to the right.

All you have to do is ensure that 50% - 75% of your daily intake is fruit and vegetables. That's it...that's the "magic secret". You can still have pizza or pasta or any other food you like.(although I would highly recommend keeping the really fatty and calorie rich foods to a minimum). If you keep the veggie ratio high you will have less room for the higher calorie items. So, on pizza night just make sure you have a large green salad and some veggie sticks to go along with it and you can still enjoy your favorite food.

In my house Sunday dinner would not be the same without a yummy dessert. I still eat dessert that day. I just don't eat as much because I am not as hungry and I know that if I overindulge I will see it on the scales a day or two later. But if I DO throw it all away one day I do not panic or go back to eating the old way. I just continue on my plan knowing it is not the end of the world.

Now I know you are thinking it will not be too appealing to face a half plate of mushy, flavorless green beans every night at dinner. Unfortunately 90% of North Americans do not give much thought to the preparation of vegetables when they plan their menues and tend to just boil everything. I NEVER boil vegetables with the exception of veggies in soups and stews. But then the broth is included in the meal so you do not lose the taste or nutrition of the vegetables.

When you boil a vegetable it is the equivalent of steaping teas. When you make tea you drink the broth. You don't eat the tea leaves! This is because you have taken all of the goodness out. Get used to sauteing, roasting or grilling your vegetables. Then they will be a delicious part of your meal.

Instead of looking at your meat as the focus of your meal preparation try planning your meal around your vegetables. For example, if you have some nice sugar snap peas plan to have roasted snap peas with a small side of lemon pepper roasted chicken and rice cooked in chicken broth and topped with chopped green onions.

Whenever possible add a side salad to your meal. Just be sure not to ruin it all with packaged salad dressings. You can find some very delicious salad dressing recipes in my hubs that are very easy to make and much healthier than prepared dressings.

Most people don't think about the value or harm of what they drink. I was a "double double" coffee drinker.(for those outside of Canada that means coffee with two cream and two sugar). I drank coffee all day and evening long. That meant I was taking in a good amount of extra calories every day that were going straight to my hips. I made a simple adjustment and it made a huge difference.

I still have my double double in the morning as it is a pleasure I did not want to totally give up. What I did do though was start drinking green tea as a substitute for coffee the rest of the day. I sweeten it a little with a drop of honey but the calorie reduction was huge. Green tea also has other benefits. It stimulates weight loss and has high antioxidant properties. My favorite is chai green tea. It is also a great iced tea drink.

If you are a soda drinker try replacing it slowly by replacing one per day with water or iced green tea. Whatever is your drink of choice start giving it some thought as to what harm or benefit you are getting from it. Eat whole fruit instead of drinking fruit juice. You will get more benefit from the actual fruit than the juice as juice is absorbed very quickly and turned into blood sugars.

This is the comparison of time on your feet versus the time spent on your butt! No matter what your circumstances you can find ways of adding a bit more activity into your day. You do not have to have a membership at a fitness center or fancy gym equipment. You were blessed with the best exercise equipment there is and you will find it at the bottom of your legs! Just get off your butt and get moving.

Walk to the store to pick up the daily paper instead of having it delivered to your door. Take the stairs to go up one or two flights of stairs instead of using an elevator or escelator. Snap a leash on the dog or kids and head to the park. Put on some music and dance while you do your housework or chores. Your excuses for just sitting do not fly with me! Even people with disabilities and health problems can find ways of being more active.

Your body will thank you! Joints and muscles were meant to be mobile. Making sure you go through a range of movements everyday will keep you more flexible and healthy. Bones will become more dense and will serve you better. Your bone health is important since it supports your weight and gives you the ability to move around. Your bones only stay strong by bearing weight. It only stands to reason that the more time you spend on your feet the stronger your bones will be.

If you make these few small changes to your life you are guaranteed to be successful in your weight loss. You will gain back your self esteem and you will feel great!

Written by Cathy Henry