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I'd like to get a weight off my chest....
And the rest of me! Actually, over the past year I've done just that. Since January of last year I've lost 55 pounds. I have about 10 more pounds to go and then I will continue to maintain my healthy lifestyle. That's the tough part. Many of you have asked me how I did it, what's my secret. There's really no magic potion. I will, however, give you some notes on the things that helped me achieve my goal (remember, these are my guidelines, you should do what is right for you and talk with your doctor beforehand):
- Be ready to commit. If you don't put your mind to it and really want it, you will never do it.
- Never deny yourself. I am strict for 6 days a week. Sunday is my free day. That's the day when I think about that brownie or bowl (small) of chips I wanted all week long and I reward myself. I don't go overboard but I do know it is my day to treat myself.
- I limit myself to 1000 to 1100 calories per day. The number of calories you need to consume to lose weight differs for everyone. Do what is best for you.
- Go slow. It's not a race, it's a marathon. Don't try to lose 20 pounds to go to your class reunion. Commit yourself to a long-term goal.
- Take baby steps. Try to lose a pound per week. Some weeks you'll lose 3, other none. During my year long effort there were 12 weeks when I lost nothing. You just have to stay the course and keep at it.
- Watch your fat intake. I eat 21 grams of fat per day.
- Portion control is key, it's not what you eat sometimes, but how much you eat.
- Be careful though, those 100 calorie snack packs seem good, but check out how much fat and sugar they contain. It might be healthier to eat a piece of fruit, a salad or some soup for that sam amount of calories.
- Always be prepared -- take healthy food to work with you, if there are fattening things on a menu at a restaurant ask for the chicken without the sauce, or, when in doubt, eat a salad. (see below)
- Eat a salad, but watch out for the dressing. It can be the most fattening part. Those spray salad dressings are awesome!
- Spray butter is a godsend. It tastes good. Not like real butter of course, but it saves you a ton of calories.
- GET YOURSELF A DIET BUDDY -- my Mom is my support system. I e-mail her my menu every day. She tells me what the calorie count was, what kinds of foods I need to eat more of, and she just plain supports me. I needed her every minute.
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Exercise -- I do one hour of aerobics, twice a week. Start off slow and work up but you have to do something. Walk, swim, aerobics....something.
Finally:
Here's a sample of my daily menu:
BREAKFAST:
100 calorie English Muffin with 2 teaspoons of peanut butter
small cup of light apple sauce
LUNCH:
Progresso 100 calorie Soup (you can eat the whole can for 200 calories)
a banana
DINNER:
grilled or baked chicken breast with seasonings or light barbecue sauce
baked potato with spray butter and sometimes some salsa on it
1 cup broccoli, spinach, or fresh green beans
SNACKS (through out the day)
diet hot chocolate with fat free cool whip (40 calories total)
sugar free jello (10 calories)
light potato chips (17 for 100 calories)
or an apple sliced with 2 teaspoons of peanut butter
LOTS OF WATER (64 ounces per day)
Here's to a healthy 2008! I can't wait for summer!
Pam
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