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Author Topic: The Coles Diet  (Read 4155 times)

Bravus

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The Coles Diet
« on: January 10, 2011, 03:40:41 PM »
Edit: Link to Coles Diet CD

In brief: a couple of years ago Coles put out a CD about healthy lifestyles, and it includes a meal planner. I'd be happy to copy the CD for anyone who is interested.

In briefer: I didn't quite have everything I needed for the recommended lunch, so I improvised with wholemeal English muffins, tuna and tabouleh: toasted the muffins and stuck the other stuff on. Yummo!

At more length:

I started last year at about 98 kg and went onto a diet/better eating plan of my own devising that got me down to about 92. In hindsight, the weekly 'treat' of a McDonalds Mighty Angus meal was what made me plateau there and get discouraged, and I ended up putting it back, plus a bit... Bit of boredom and (nonclinical) depression led to 'comfort eating' in the second half of the year. That meant I weighed in on New Years Day just over 100 kg.

We'd used the Coles Diet in the past to lose weight - there's plenty of variety and it's not really a fad diet, just a plan for healthier balanced eating - and we had all put on a bit over Christmas, so the family is now all on it.

The first drop is usually precipitate when you go off junk food, and I'm already down around 98, but from here on out it's more likely to be a consistent half kilo a week or so on average.

The should mean I can weigh in on New Years Day 2012 at somewhere in the vicinity of 80 kg, and I'd be a hell of a lot healthier at that.

Apart from anything else, I'm 47, and it's only getting harder to lose it... if I can hit 50 in good shape that makes it a lot easier to maintain.

I'll try not to bore you with it all too much, but if anyone else is trying to become a smaller person I'm here for mutual support.
« Last Edit: January 10, 2011, 07:23:42 PM by Crankenstein »

Offline Chris

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Re: The Coles Diet
« Reply #1 on: January 10, 2011, 06:12:04 PM »
In brief: a couple of years ago Coles put out a CD about healthy lifestyles, and it includes a meal planner. I'd be happy to copy the CD for anyone who is interested.

Sounds good. If you feel like it you can upload it here and we can download 'whenever'?? :)

Despite my ever expanding girth I usually have a diet shake for breakfast and diet soup/diet choc bar for lunch with a salad for dinner. Even so it's *still* way too much as I don't lose but just gain.

I suppose exercise should be the go for me... but I have a 'dicky hip' and it's causing me some grief when I walk more than a hundred yards or so! :(
Manners maketh man.
Motto of Winchester College and New College, Oxford (William of Wykeham, 1324 - 1404)

Bravus

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Re: The Coles Diet
« Reply #2 on: January 10, 2011, 07:18:04 PM »
Your wish is my command! Here it is as a zipped folder: http://www.bravus.com/index.zip (about 19 meg)

Winzip will unzip it but so will Windows, and StuffIt or equivalent for Mac. It runs on Flash from the 'index' file in that folder once it's been unzipped, and I think it should work OK on Mac as well (but haven't tested it. Enjoy.

Bravus

  • Guest
Re: The Coles Diet
« Reply #3 on: January 10, 2011, 07:53:36 PM »
OK, upload is sorted now. Testing on Mac next.

Bravus

  • Guest
Re: The Coles Diet
« Reply #4 on: January 10, 2011, 08:08:13 PM »
Nah, sorry, no Mac - it's Flash, and we all know about Apple and Flash...

Hopefully helpful for folks with Windows (or Boot Camp) though...

Offline Minx

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Re: The Coles Diet
« Reply #5 on: January 11, 2011, 08:18:06 PM »
In brief: a couple of years ago Coles put out a CD about healthy lifestyles, and it includes a meal planner. I'd be happy to copy the CD for anyone who is interested.

Sounds good. If you feel like it you can upload it here and we can download 'whenever'?? :)

Despite my ever expanding girth I usually have a diet shake for breakfast and diet soup/diet choc bar for lunch with a salad for dinner. Even so it's *still* way too much as I don't lose but just gain.

I suppose exercise should be the go for me... but I have a 'dicky hip' and it's causing me some grief when I walk more than a hundred yards or so! :(

CC...get into the pool and do increasing increments of pool walking
Start with 2-3 minutes, then increase every few days.
Just walk around the side of the pool, take the scoop and scoop off the debris while you go
The water will support your weight,and it wil lalso act to improve your cadio-vascular function.
Aim to be doing 15 minutes pool walking within a month
That 15 minutes will equate to walking a good kilometre on your land legs

Bravus

  • Guest
Re: The Coles Diet
« Reply #6 on: June 03, 2014, 01:55:47 PM »
Wow, this is a blast from the past! I've lost some and gained some and lost lots since then. ;-)

I got to 107 kg - same sort of reasons, just down and eating/drinking for comfort.

Decided I was about to hit 50 and if I didn't do something serious it would just get harder.

I'm currently 82 kg, 25 kg down from where I started, after about 6 months or a little over. I *really* hope not to be back in another 3 years having gained some back! Somehow I don't think I will.

The goal is 75: I did a body scan that measures fat, muscle, bone etc, and that will be 15% body fat (down from something like 40%!), which is the healthy range (12-15). Then I'll try to put on some muscle.

No specific diet this time - the problem with diets is that you go off them! All the evidence shows that people who diet put the weight back, and often more - certainly that was the pattern with me for a while.

Rather, it's about *changing* my diet for good. I just avoid Maccas and Red Rooster and such, and eat more fresh fruit and veg, less red meat, more fish... and this is the way I'll eat for the rest of my life.

Obviously I'm also restricting overall energy (calorie/kilojoule) intake to be losing weight at this rate. There are two pieces of the puzzle that are working for me:

1. I use an app called MyFitnessPal on my iPhone (but it's also available on Android and on the web) to count kilojoules. I've been counting everything I eat and all the exercise I do for just under 200 days. I've set my target to lose 0.8 kg a week, but for a long time was beating it and losing 1 kg a week. Slowed down a little bit as I get closer - the last 7 kg are probably harder to lose than the first 15 - but still travelling well. I'm on about 5500 kJ (1300 Cal) a day at the moment, whereas 'maintenance' would be about 8500.

2. Just limiting intake is OK, but it tends to mean just nibbling on lettuce and feeling hungry. The other piece - and the one I had neglected on earlier attempts - is exercise. Neither diet nor exercise alone tends to be effective, but together they're great. I walk to work and back, walk on the beach with my beloved, walk for coffee on the weekend, walk to the movies or the shops. I think I hit 1300 km walked today... and what that does is mean I can eat well and still hit my net energy targets for the day.

And the ironic piece in all this, is that I feel much happier, more mentally alert, more full of energy now. Of course, not lugging a 25 kg 'backpack' of fat everywhere has a fair bit to do with that, but more water, more sleep, more exercise, better food... it all helps with the mental attitude. I used to be daily medication for my allergies but am now on none: the odd sneeze, but nothing debilitating. I use a CPAP to sleep because of sleep apnoea but have dropped from 3.1 incidents per hour to about 0.7, and should be able to get rid of it entirely when I hit my target weight.

So, I guess - it can happen. And I've learned a fair bit along the way.

(Posting my weight on Facebook every Monday morning has also been a great accountability measure and source of support)

 

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