WARNING: Please consult with your physician before following ANY weight loss plan.
Here's the plan that I am following to lose weight:
1. Practice moderation by using some simple guides:
a. Meals should be no larger than your fist - If your meal is larger than your fist, cut it in half, and put one half away.
b. Before eating, ask yourself, "Do I want this?" or "Do I need this?"
c. Drink a big glass of water before every snack and meal. This will fill your stomach with water before consumption.
d. Eat slow: this makes you believe you have eaten a lot (this really works!)
e. If you don't eat enough at a meal or snack, do not make it up at the next meal/snack.
f. Snacks are not meant for you to feel full.
g. If you feel stuffed after a meal/snack, you ate too much
h. Dessert is a luxury
I. Dessert is a part of dinner
J. Dessert is not in multiples - only ONE slice of pie, cake, one doughnut, one cookie, etc.
K. Pinky measure cake - the longest portion of the piece should not be longer than your pinky
L. Cut off time is 2-3 hours before bed - My cut off time is 7:30pm
2. Guides for what to eat:
a. Stay away from fried foods
b. Eat lean meats like chicken, turkey, and fish
c. Don't count calories or track points (This is my preference) (Do whatever works best for you!)
d. Use butter or olive oil instead of vegetable oil
e. Stay away from high fructose corn syrup
f. Stay away from white bread
3. Eat meals/snacks at the same time everyday.
a. Don't skip meals or snacks
b. My Schedule:
9:00am snack 1
3:00pm snack 2
4. Drink a lot of water.
a. At least 2 liters of water a day - Very Important!
a. Walking is the exercise that I am starting with because I am so big and out of shape. I'm starting with a 10-20 minute walk per day. It will probably be at least 1 year before I lift weights. If walking is too much stress on your joints, swim.
b. A rule of thumb with exercise: If you feel dizzy, STOP!! Quit for the day, and continue tomorrow.
6. Here's some cool tips that I follow to burn extra calories:
a. drink cold water - your body burns calories bringing that cold water to room temperature
b. eat hot sauce - the hot sauce raises your core temperature, and your body burns calories bringing your temperature back to your normal level
7. Here's some tips I follow to stay on my plan:
a. Weigh once a month - I get discouraged with doing a lot of work and only losing 2 pounds a week, but I handle a larger number once a month better
b. Eat what you want, but eat it in moderation. For example, if you want a cheeseburger or hot dog, eat only ONE - (I can scarf many at one time)
c. Find things to do during days off, holidays, and weekends. This will keep you from vegging out in front of the TV with snacks. I like to do the following to keep busy:
:: Go to the zoo - hidden form of exercise
:: Wash car - another hidden form of exercise
:: Target shooting
:: Ammo reloading
:: Play drums
:: Go fishing