No products in the cart.
It’s time for Day 28 of the 30-Day Weight Loss-athon.
Read the steps first, then take 10 minutes to think about and complete them. Ready?
What You Need:
- Willingness to see vegetables differently.
Our first step today is to remind ourselves why vegetables and legumes are such an asset on the weight-loss journey:
- They contain lots of fiber – which helps to fill you up, so you’re less likely to overeat
- They’re packed with nutrients – so you’re less likely to have cravings for something you’re not getting
- They help your skin look good – and when you look good it can motivate you to take better care of your diet and exercise
- They help you feel good – so you have plenty of energy to perform well
- Perhaps best of all, they can crowd out other foods – people tend to eat the same weight of food most days, so eating lots of nutrient-dense vegetables and legumes simply leaves less room for poorer choices.
Okay, so it makes sense to eat heaps of them. So how do we get ourselves to do that?
You may not love vegetables, but you can talk yourself into liking them more. Yes you can. I think a little self-deception is a small price to pay for looking and feeling great.
- Choose the vegetables you do like and eat more of them. Become aware of enjoying them so you’re more inclined to eat them more often.
- Try vegetables you’re not sure about and be open to discovering things you like about them. Maybe the crunch of capsicum or sweetness of carrot is rather pleasant after all.
- Don’t make a big deal about the ones you hate. If you really hate them, then don’t eat them.
- Experiment with different ways of eating vegetables – perhaps you dislike salads but enjoy roasted vegetables, or hate well-cooked vegetables but like them with plenty of crunch.
Choose what you can like about vegetables.
Next, with your vegetable-friendly mindset from Step 2, choose ways to eat more vegetables and legumes. Here are some ideas:
- Start a habit of having salad as a starter before dinner
- Add vegetables as a side to any meat, fish or poultry dish
- Swap half your pasta or rice portion for vegetables
- Swap half your meat portion for vegetables
- Add salad to ham, tuna, cheese or chicken sandwiches
- Keep canned or frozen vegetables so you always have some on hand when you prepare meals
- Experiment with new recipes that have plenty of vegetables
- Pre-cut vegetables and store in sealed containers in the fridge for quick snacks
- When cooking, add more vegetables than the recipe calls for
- Add a range of vegetable colors (orange, green, red) to make dishes look appealing
- When you’re busy, distracted, in a rush or don’t care much what you eat, choose something with lots of vegetables
- Serve yourself more of the vegetables you like; don’t feel you have to eat the ones you don’t like
- Revisit Day 21: Set Up A Weight-Loss-Friendly Recipe System and tweak your recipes to include more vegetables and legumes
- Create a self-perpetuating habit: eat more vegetables and you’ll start to like them more. It’s true! Ask anyone who’s lost weight.
How will be be upping your vegetable intake?
Bonus Step For 52 Weight Loss Missions Members
- Review Mission 20: Create A Smart Pantry System so that your pantry is always well stocked with vegetables.
- Review Mission 27: Eat More Vegetables And Legumes for the additional hints.
And you’re done!
See you tomorrow!