Week 3 Swan League

Hi all,

Congrats this week for Black and Blues wins and well done to the weight loss leaders this week;

Andrew down 1.1 and Michael down 1.2 from team Black
Alex down 1.5 and Carl down 1.2 from team Blue
Mark down 1.0 from team Red
and Darren down 2.0 and Rein down 0.9 from team White

A topic that came up this week was staying on track whilst eating out and some things that I like to personally do, is look for veggies on the menu and make sure I’m getting a serve or two in where I can.

Nandos is a regular go to for me , and while it’s easy to smash chicken and chips, a healthier option is the Mediterranean Chicken Salad and a side of spicy rice. This comes out at around 700 calories which works for my goals.Its got a good serve of protein (30 grams), plenty of veggies and some complex carbs coming from the rice.

Other strategies could be looking at the menu of the places you frequent to see what the healthier options are so you know in advance and don’t get tempted by the less healthy choices and choosing water and avoiding sugary soft drinks.

Having a small snack in the hours before hand so you aren’t starving by the time you are reading to head out for your meal.

Whilst the program goal is weight loss, these are long term sustainable changes that you all should be looking to make to improve your overall health and keep the weight off long term.