I was overweight all my life. Eating out a few nights a week was the norm, I work full time and have two children, by the time my husband and I get home, we were usually too lazy to cook a proper meal.
I also quit smoking on jan 15th of this year and as of july I weighed in a 240 lbs!! I am 5' 9" and was totally depressed.
I cracked down and finally decided to start eating right! I consider it a low-fat lifestyle (cutting back on all the bad fats and eating more good fats). I eat whole wheat breads instead of white... Made hamburgers at home instead of eating out. Stuck to eating out once a week.
After a week of my own "diet" (believe me, it was a diet when I first started *imagine... I used to be able to eat a whole foot long sub with double meat and loaded with vegges, polish a chicken sandwich from mcd's and a bag of chips within 2 hours!). I cut back my "bad" fat intake to 10 grams per day... I don't count good fats (of course I also eat those in moderation... Eg: a salmon steak, or handful of peanuts).
I started using olive oil in my recipes and started grilling more often instead of baking. I cut down my portions to a more healthy size. Traded my high fat/high salt (chips) snacks to fruit or pretzles.
We also started walking 20 minutes three times a day (both husband and I walk 20 minutes before starting work, 20 minutes after we eat lunch, and 20 minutes when we get home with the kids). Within a week my fat started melting off!!
The point of a "diet" is not to starve yourself for a while, until you lose your weight and start going back to eating the way you did... But the "diet" is an introduction to a new healthy lifestyle.
After having my new lifestyle for 2 months I now weigh 25 lbs less and still losing (now only about 1 - 1.5 lbs a week, which is good enough for me). It took me years to get fat... Why should it take just a couple of days for me to lose it all?
Daily intake of food before lifestyle change: breakfast: none!! (i never touched anything for breakfast!!)... Lunch: personal sized pizza, bag of potatoe chips and bottle of pop... Snack: chocolate bar and 2% milk supper: 4 pieces of kfc, large handful of fries drenched in gravy, salad...Evening snack: half a large bag of chips and ice cream
daily intake of food now: breakfast: silouette yogurt drink or single sized fat free yogurt...(still not a breakfast person, but I eat something... Sometimes will have a breakfast bar) lunch: cottage cheese, tuna sandwich with low fat mayo and water or skim milk. Snack: handful of peanuts or soy-nuts. Dinner: 1 boca burger with the works (veggies, ketchup and mustard, fat free sliced cheese) and bowl of soup.
You can see the difference in intake. This is just an example of one of my daily meals during the week.
So before you start any fad diets, just try eating healthier. Substitute those junky items for something a little more sensible. Cut back on your serving sizes (even if it's just a couple of mouthful's at a time) and substitue that pop for water, 100% juice or skim or low fat milk.
And for exercise? If you can't find time to get into the gym... Just walk. Go up a set of stairs instead of the escalator, park farther away from the doors at the shopping mall. If you are not the type to spend money on a whim... Go window shopping. Play with your kids more often. Just a tiny bit of exercise a day will go a long way.
Oh! And just to let you know.... I still eat carbs. I don't like the idea on cutting back on them... Especially if you are active (think, a lot of sports players eat a lot of carbs to keep their energy up when working out/playing games).
I just eat better carbs. My daily carb intake (this is if I ate a lot for what I usually eat) - piece of whole wheat toast (if you have a sobey's try the low fat high fibre!) for breakfast - two slices of whole wheat bread for sandwich with lunch.... And whole wheat bun for supper.
I love potatoes and won't cut back on those, or anything natural that might have carbs in it. Just be sure you don't load them up with fatty stuff like butter (i use half calorie butter... Just a teaspoon to give it good taste).
My sin right now is salt... I looooove salt and am trying to cut back on it. I eat a small bag of chips once a week... And nibble on pretzles or nuts that have tons of salt in it.
And fat wise: if I eat something that has 0 grams of fat... I pay attention to calories (the only time I pay attention to calories)... A single serving of a fat free food item should be approximately 70 - 90 calories.
Just beacuse something says it's fat free doesn't mean it's calorie free .... Except water... Which I should try to drink more of...Unless of course it's flavored water... Then it might have calories or sugar added.... Unless it's like a squirt of lemon and lime or something like that.... But just a squirt not like a whole cup full...You know...I'm rambling now so i'm gonna go to bed.
Wow, you really inspire me to lose weight the healthy way. I tried everything from starving to over exercising to vomiting my food to diet pills and insulin restriction (i'm a diabetic). But there's something I realised. All of those ways are quick weight losses and they make me feel tired and sore and sick. I've never been on a healthy diet though, but I think I will start one.
Ahhh take that word "diet" and throw it out the window.... What do the first three letters of that word spell??
just start slowly though. If you jump into a whole new lifestyle so quickly, you might lose faith due to the difficultness of it all.
I counted my daily calorie intake anyway one day just to see how much I ate... On average I eat between 1000 - 1500 calories. I'm 5'9" and 24 years old with two kids.
I counted calories as to what I used to eat... And it would sometimes be around 3000 - 4000 calories a day! Whoa!
There are some neat sites around that show you how many calories you burn by just doing daily routines (sleeping and watching tv included).
Not a calorie counter myself, was just checking it out to see. I stick to the lower bad fats... Another good way to tell the difference: bad fats are usually solid at room temperature (butter, animal fats etc) whereas good fats are liquid at room temperature (oils... Fish oils included).
And I do a lot of grilling. Especially meats, because up to 80% of the fats in meats drip out.
Do you like mushrooms?? Give this a try
4 large stuffer mushrooms (per person), scrubbed
1 tsp olive oil
seasoning salt or steak spice
dry mushrooms and put into bowl, add olive oil and a few sprinkles of steakspice...
Toss and cook on bbq for 15 minutes until shrivelled to half it's original size... Talk about yummy.
Do you like corn - popcorn (usually loaded with butter and salt). Try this... Just as fulfilling and tasty. You can do this with either a bbq or oven
1 small cob or half a large cob per person (per serving)
shuck and de-thread the corn and rinse quickly with cold water. On bbq, place in low indirect heat (great for campfires as well - once they die down to the embers) for 30 minutes, turning every 5 minutes. Or cook in oven for about 30 minutes (turning) at 400 f.
Let the corn cool, and pick off each roasted kernel... Yumm
there are so many great alternatives!
Berries and cream (literally no fat and low calories).
Slice fresh strawberries and blueberries (or any other berries you like) and toss in large bowl with 2/3 teaspoons of sugar (or 1/4 tsp sweetener mixed with 1/4 tsp water). Let sit on counter covered for about half an hour until the sugar starts to liquify the strawberries and gets some juices going. Use some dream whip mix with skim milk and make your own fat-free whipped cream.
A small bowl of berries with a couple of large dollups of whipped cream is great as a before bedtime snack!