Most of my adult life I have struggled with my weight. Your story is probably very similar to mine. I have tried every diet out there, taken every appetite suppressant known to man and bought every new weight loss gadget and gizmo on the market. Only to lose 5 or 10 pounds, then gain back 15 or 20 pounds each time. I have yo-yoed up and down the scale more times than I can count.
A little over three years ago, I hit 215 lbs and was having several obesity related issues. I had to do something. I was tired and sick all the time. I got winded doing the most minor things. Everything was a struggle, doing house work or playing with the kids seemed impossible at times. I had to lose weight and I had to keep it off this time. I had gotten to the - where my life depended on it.
I started researching nutrition and healthy weight loss. After a couple attempts I came up with a plan that I could follow and it really worked. I lost a total of 65 lbs. It took me almost 8 months to lose the weight and I have kept it off going on 2 years now.
Below are the simple guidelines that I followed to lose weight and if you follow the plan that I have set, you too can lose all the weight that you need to lose as well.
First there are a couple of things that we need to go over.
You have to keep in mind that you are NOT on a diet! This has to be a lifestyle change. You have to change your way of eating and thinking. You need to eat to live, not live to eat. I do not count calories or restrict myself from any foods. The more you tell yourself that you can't have a certain type of food, the more likely you are to set yourself up for failure.
PORTION CONTROL
I had to rediscover what a correct portion is. I will give you an idea what correct portion size is. First, I suggest that you invest in a good food scale, measuring cups and spoons. As a nation, we've lost track of what a sensible portion size is supposed to be. For example, in the 80's the average fast food soft drink size was about 12 oz. today it is a whopping 32 oz. The average serving at most restaurants today is actually enough to feed at least 2 people.
Use everyday items to recognize what a sensible portion really is.
A 3 oz piece of meat is about the size of a deck of cards. A large bagel is about the size of a DVD. A small side dish such as cole slaw is about the size of a computer mouse. A cup of rice about the size of a tennis ball. And a normal size baked potato the size of a light bulb. It is very important to know correct portion size. Make sure to check the package to see what the correct serving size is and if it says a cup of spaghetti is 1 serving make sure you serve yourself 1 cup and not 2 or 3 cups. As you get to know correct portions it will become easier to judge. And remember those ever important scales and measuring utensils.
SNACK TIME
Snack time is very important role in losing weight in a healthy way. I am not talking about, wolfing down a bag of chips or half a pizza. Choose healthy snacks. Such as fat-free milk and cheeses, fruits and veggies, fat-free popcorn, a cup of vegetable soup, etc. There are many choices, try to make wise decisions. If you have a midday snack it will prevent you from over or a rumbling in your stomach
DON'T SKIP MEALS
I always struggled with eating breakfast then by the time lunch came around I felt as if I was starving. I would eat until I was miserable. It is not healthy to skip meals, food is fuel to keep your body going strong. You need to eat to keep your metabolize in check. Just like your car, if you don't have fuel you are not going to be able to go anywhere. Keep your body fueled and ready to go.
KNOW YOUR HUNGER AND SATISFACTION SIGNALS
Your body sends you signals when you are hungry and when you are full. You have to recognize and respond to them. By learning your signals, you'll begin to know exactly when it is time to eat and when it time to stop. When your stomach is empty, you may experience an empty feeling. If you do not eat you may get light-headed or a bit nauseated. Your energy levels will decrease and you may start to have trouble concentrating. When you have had the appropriate amount to eat, you will feel your hunger feeling disappear. Your stomach will feel satisfied and content. And you will not feel like eating anymore. However, if you overeat your stomach will feel full, bloated and uncomfortable, as if you are about to burst. To help you realize when you are full you need to stop, rest and assess. I have found that it helped me to use what I call the half meal deal. I will divide my meal in half. Eat the first half, stop, rest for a couple minutes then decide if I really need or want the rest of the meal. As well as not over eating you don't want to get too hungry either. That will only cause you to overeat. Remember, snack time!
EMOTIONAL EATING
Are you really hungry or are you upset, bored or just know that the food taste really good? That was another of my problems. I was an emotional eater, a bored eater, and I LOVE THE TASTE OF FOOD! Decide if you are hungry or if you need emotional satisfaction.
ONE DAY AT A TIME
Just like with any addiction, you have to take things one day at a time. If you slip, it is not the end of the world. Don't beat yourself up. It will happen from time to time. That is no reason to give up on all the good you have done. Get right back on track as soon as possible. Stick to the plan and feel good about yourself and your successes. No matter how small. And I am not just talking about scale related successes. Some victories are not related to the amount of weight you have lost. A few examples of non-scale victories are. Loss of inches, being able to fit into a pair of pants that haven't fit for a while, exercising 3 times a week, passing up your favorite dessert, because you know that you are no longer hungry. It can be as little as drinking a glass of water instead of cola. Or as little as giving yourself a well deserved pat on the back.
GOALS BOTH MINI AND LONG TERM
Set goals for yourself, both mini and long term. Set daily, weekly, monthly, and lifetime goals. Give yourself rewards for meeting your goals. Not food rewards. We all were told, if you finish all your food you can have dessert. You need to break free of that mindset. Set your goals and rewards in writing. If you set a goal of losing 2 lbs in a week and you meet that goal, treat yourself to an amazing new shade of nail polish or a new book from your favorite author. Rewards don't have to be expensive. Just make your rewards something that you will enjoy. If you are into scrap booking, then visit you local craft store and reward yourself with a treat that you will enjoy.
Now for my personal guidelines that have help me accomplish my goal of losing 65 lbs and keeping it off for the last 2 years. I am confident that I will be able to keep the weight for the rest of my life following these simple guidelines.
MY PERSONAL GUIDELINES TO HEALTHY WEIGHT LOSS
EAT AT LEAST 5 SERVINGS OF FRUITS AND VEGETABLES EACH DAY- Fruits and veggies are full of fiber, water, vitamins and minerals. They add bulk to your meal with few calories. If you weight over 350 raise the amount to 9 servings a day. A serving of fruit or vegetables is usually about ½ cup, except for green leafy veggies which are generally 1 cup. Add vegetables to sauces, scrambled eggs, meatloaf etc.
CHOOSE WHOLE-GRAIN FOODS WHEN POSSIBLE- Try to make at least half of the grains that you eat whole-grain. Choose wheat, oat, or multi-grain breads instead of white. brown rice over white rice, and whole-wheat pasta instead of regular pasta. Whole-grain is healthy for you because it is packed with nutrients including fiber. Which we all know, helps you feel more satisfied by adding bulk to your diet. I add a fiber supplement to my coffee in the morning and I also add it to my spaghetti sauce and soups etc. anything that it will mix into well. My favorite is BENEFIBER, it has no taste to it at all, which makes it easy to sneak it into the kids food.
INCLUDE AT LEAST 2 SERVINGS OF DAIRY EACH DAY- If you are over 50, a teenager, a nursing mother or if you weigh over 250 lbs. you need at least 3 servings each day. Dairy products supply your body with needed protein, zinc, riboflavin, vitamin D and calcium. Which may give added protection against colon cancer, and high blood pressure. If you are lactose intolerant, you still have many options. Look for lactose-free or reduced products.
DRINK WATER! AT LEAST 6-8 GLASSES A DAY- I can not express how important water is to healthy weight loss. You can count caffeine-free, sugar-free beverages, like caffeine -free teas, sugar-free lemonade, crystal light is a great brand and so convenient. (SEE ARTICLE BELOW)
MAKE SURE YOU GET ENOUGH PROTEIN- Pick protein rich foods that are low in fat, such as lean meats, skinless poultry, fish and eggs. You will feel more satisfied and eat less with one or two servings of protein a day.
LIMIT ADDED SUGAR AND ALCOHOL- Medical experts recommend no more than 1 alcoholic beverage a day for women and 2 a day for men. It's okay to have a couple of drinks from time to time but they are filled with empty calories. The same for sugary foods, so limit them for special evenings.
TAKE A MULTI-VITAMIN MINERAL SUPPLEMENT EVERY DAY- There are lots to choose from. Most store brands are just as good as the expensive name brands. Look for a supplements that have no more than 100% of the recommended daily value. I recommend a pre-natal vitamin. Ask your pharmacist for a recommendation.
