Thanks for 'bumping the thread', Lynn. It's timely, as I've just "re-engaged" on my eating healthier mission (it's not a diet, it's a lifestyle if you want it to stick).
In 2011, I lost 35.9# between January and June, before going to Oshkosh. I reached an intermediate goal (ability to go for a glider flight as a passenger, which I did!), but then fell off the bandwagon, and sadly put it all back on--and more. Pictures from Gaston's make me go
I got refocused in mid May, and I'm down 7.2# now. I want to lose 80-100 more. For me, carbs are bad. I've had good success with both Atkins and MediFast, which are high protein / low carb diets, but I don't think either is sustainable in the long run. Now, I'm doing a hybrid mixture of what I've learned works for me.
1) I try to walk 35-45 minutes EVERY DAY... I start my day with it when I can, before it gets too hot. I canceled my gym membership and get out in the outdoors instead. Goal here is just to keep the metabolism up. I don't bring music--it's time away, unplugged, where I can focus on myself and my reasons for wanting to be successful at weight loss.
2) I've always drank lots of water (walking around with a quart jar all the time), and I'm continuing that, but making sure I drink a tall glass of water BEFORE each and every meal. No sugary or diet drinks at all ("what kind of diabetes would you like?!"). I'll have a fresh brewed cup or two of coffee in the morning (no cream or sugar), and green tea or unsweetened iced tea, but I try to limit the caffeine after 2pm, as I know how critical good sleep is to weight loss and regulating your metabolism. As far as alcohol, red wine, in moderation, in the evening.
3) I've cut out any refined starches... if it has sugar, corn syrup, artificial sweeteners, or "wheat flour" anywhere in the first five or six ingredients, it's a no go. I'm replacing rice and potatoes with more dark green or high fiber vegetables (asparagus, broccoli, kale, spinach, green beans, sweet potatoes/yams, etc.--all fresh or frozen, not canned) and whole grains that I prepare myself (quinoa, mueslix, etc.).
4) Fish is my staple protein--portion size for six ounces is MUCH larger with fish than with beef, so you "feel" like you're getting to eat a lot. And salmon or tuna or cod or tilapia are SO GOOD to eat.
5) Less salt. MUCH less. Using lemons, herbs, garlic, pepper, mustard, etc. for flavoring. Isn't it nice when every meal doesn't taste exactly the same (like SALT)?!
6) Any carbs consumed are in the morning / early part of the day -- a good breakfast (steel cut / Irish oats with berries is a favorite; eggs work too, though I am trying to do more egg whites and just a yolk or two for color and flavor) each day is critical. Studies show that those that SKIP breakfast weigh MORE because they tend to carb load later in the day. I eat my carbs early, suppress hunger, graze with healthy snacks during the day (an apple, some hummis and celery or cucumbers, unsalted roasted nuts (almonds or pistachios are great!), green olives, etc.), and eat a lean & green dinner not later than 7pm. Limiting carbs in the evening, your pancreas doesn't flood your bloodstream with insulin. Flooding your bloodstream with insulin makes you feel hungry and want sugar, and thus the desire for ice cream at bedtime.
7) When we go out to eat (my wife and I have a biweekly date night on Fridays--tonight!) we'll often order and share ONE plate of food if we can agree on the dish. If not, taking half home with us works. The advice above, to portion it out (slide half to one side of the plate) when it arrives works for me, too. ALL good restaurants will give you steamed vegetables in replacement of the standard rice or potatoes, usually at no charge. It IS possible to eat healthy at a restaurant. Ask for that chicken or fish SEASONED & BROILED, no sauce (or, at least, on the side, so YOU can regulate how much of it you have). Dipping the tines of your fork into your salad dressing or sauce on the side before picking up your lettuce or meat is a great way to "get a bit" without drowning your food in a high fat sauce.
8) ZERO FAST FOOD. McDonalds, Jack in the Box, Sonic, Taco Bell? Keep on driving.
9) Yes, I get splurge... MEAL, not DAY. I still try to stick to the rules above, but might have something -- in moderation -- that I wouldn't otherwise allow myself to have. Portion control is key, which leads me to #10....
10) Portion control. I was, like the previous poster, from a family where you "cleaned your plate". That's taken a LOT of will power to change that habit. Since it was a large family (8 kids, I was the oldest), and food was scarce, you not only ate what YOU had, but would often eat what others didn't finish. One thing that's helped me with that at home is we added smaller 7" square dinner plates to the mix. I dish up my meals on those, and keep it to the center area of the plate, with space showing between items... that helps a LOT.
Finally, eat at the table, not in front of the TV. Eat with others when you can. Conversation slows down how fast you eat, you feel fuller faster (before you consume too much food). And set the table, even if it's a simple setting... just leave the salt shaker on the other side of the room! Setting the table will remind you that you're DINING, not FEEDING. You're not a farm animal. Don't eat like a cow.
For the most part, there's not a whole lot of junk around the house. The husband doesn't have as much trouble as I do avoiding the junk.
This kinda scares me though, because this should have been an "easy" week with bigger results.
