Ok Dev, here is the information I can give, but please keep in mind I'm not a physcian/doctor/nutritionist. You should also get a physical with your doctor, and discuss your goals with him.
Also, you need to understand that this is not a "diet" but a lifestyle change. If you get down to your goal weight, and start falling back into old habits, you will gain the weight back.
When I started, I was at 295lbs, and had a 46 inch waist, and looked like this:
I'm currently flucuating between 215 to 220 pounds, and have a 36 inch waist, and look like this.
I'm determined to hit my goal of 185lbs, which will be a total of 110 pounds lost all together.
Now, here is what worked for me:
I cut all regular soda and sugared drinks out. I have diet sodas, spring water, and unsweetened teas. I removed white bread and pasta, and replaced them with wheat bread and pasta. If I have a bagel, it's a wheat bagel that I "gut", removing almost all the dough.
Chips/Doritos are gone. Snack on dry roasted, unsalted peanuts. Not only are they healthier, there is something in the peanut that natually lowers blood sugar.
Avoid coffee shops, those flavored coffees are loaded with extra calories!!!
Lunch each day is a salad, with grilled chicken. I don't put any "extra" stuff on it. No cheese, no bacon bits, no croutons.
Dinner is whatever I feel like having, I only limit it to one serving, and then leave the table.
NO FAST FOOD!!!!
DON'T DEPRIVE YOURSELF! If you want a piece of chocolate, allow yourself to have it. Everything in moderation, buy treats that you can ration. Instead of a chocolate bar, buy chocolate kisses, so you can have two kisses, which will give you a taste of chocolate, and you won't be tempted to eat the whole bar.
Make sure you read labels! Anything that you eat, read the labels. If sugar or HFCS (high fructose corn syrup) are in the first 5 ingredients, don't buy it. Try to avoid HFCS at all costs.
Make sure you eat all the meals you need. Skipping meals will mess with your metabolism.
Try to eat 5 smaller meals throughout the day. If you can't do that, make sure you eat 3 meals, with the heavier meals in the morning. If you eat your heaviest meal at the end of the day, you end up sitting around doing nothing to burn it off.
Exercise is a must, so accept that, and make time for it. I have this cartoon in my cubicle at work, to always "push" me to the gym......
When I started exercising, I did it twice a day, when I first woke up, and about 2 hours before I went to bed. Each session was only 15 minutes long, and I used a low impact DVD called "Walk Away The Pounds" wth Leslie Sansone. It's not high impact at all, but it's a great workout, and I recommend them.
Here is a link to her site, and the page where you can order the DVDs that I started with.
http://www.lesliesansonevideos.com/watp3complete.htmThe DVD features a 1 Mile (15 minutes), 2 Mile (30 minutes), and 3 Mile (45 minutes) walk. For the first month, I did the 1 mile twice a day. After a month, did the 1 mile in the morning, and the 2 mile at night, in the 3rd month, the 2 mile twice a day, 4th month, 2 mile in the morning, and the 3 mile at night, and in the 5th month, the 3 mile twice a day. I'm currently working on the 4 mile dvd, which is an hour, and features "boosted walking".
Here are two clips of Leslie's workouts. This is the 1 Mile Walk....
[youtube=425,350]http://www.youtube.com/watch?v=e_5jioGx8wI[/youtube]
And this is the 3 Mile walk......
[youtube=425,350]http://www.youtube.com/watch?v=UyEnvBHstyk[/youtube]
Just keep in mind that you won't see very quick results, but it will keep the pounds off. You are better taking it off slowly, it stays off that way. So far, I've maintained my 80 pound loss for about 5 years now.
I hope this helps ya, Dev!!!!
Topic: Cellar Scribblings (Read 9084421 times)