Group 28 days x850

Day 10: Surviving the 28 DAYS Challenge

Many of us are now on Day 10 of The Green Apple Club 28 DAYS Challenge. I know from experience that the week ahead can get a little tough, as the novelty of the challenge wears off a little and willpower starts to weaken.

So I’m here to tell you that you can do it! This is just 28 days of your life. In 18 days from now you will be able eat anything you like, but you know what? By then you may not want to because you’ll feel so good about yourself!

Hunger

If you read last week’s article on Satiety & Leptin, you’ll know that some of you might be receiving abnormal hormonal signals that are telling you you’re hungry when you aren’t. If you are overweight, eating good sized meals (and not skipping the snacks), but are still hungry, then it may be that you are not receiving the satiety (fullness) hormone signals correctly. This means that your brain doesn’t know when you are full. If you think this applies to you, stick with it and over the next few weeks you should find it easier to tell when you are genuinely hungry.

If you aren’t eating enough then it’s natural that you are going to be hungry. It is vital that you eat plenty of food to be successful in this challenge. Your meals all need to be of a good size. Remember that we are eating good, healthy food with small amounts of saturated fats, plenty of good fats and good amounts of complex carbohydrates. Your body needs this food for energy.

good fats 600
Make sure you include plenty of good fats such as avocado, olive oil and nuts in your diet

Starving yourself and/or skipping meals to try and lose weight will not do you any favours. If you take in too few calories, your metabolism will slow right down into starvation mode, storing fat for emergency energy. You will either not be able to complete the challenge, or you will be listless, tired and miserable. The exact opposite of what we are trying to achieve!

Remember this is not a diet, it is the beginning of a lifestyle change.

Too much weight loss

If you are losing too much weight during the challenge then you need to consume more calories. Try adding in more starchy carbs (e.g. sweet potatoes, potatoes, parsnips, corn) or increase your intake of minimally processed carbohydrates such as wholegrain pasta, brown rice and granary bread. You can also add more good fats into your diet, for example olive oil, avocado, nut butters and salmon.

Keep going

Above all, keep going. What you are doing is giving your body a full nutritional reset. You are filling it with vital nutrients that promote good health. When you have finished you will feel amazing, not just physically but emotionally too.

You had the strength to stick to your commitment and that says a lot of amazing things about you.

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