I intended to start a weight reduction program many times in my life, probably more than 1000 times (each Monday, first day of each month, etc.). On several occasions, I had success; however, the successes were only temporary. I eventually gained back all the weight I lost, plus some extra pounds. On February 1, 1999, I kept my usual Monday morning intention and actually started an eating behavior modification. Click here for more history.
Before you start any change in eating behavior, consult your doctor and discuss your plans with your doctor.
There are many "diet" plans on the market today; however, I chose not to follow any particular plan. I did not want to take any medication and I wanted to eat the food I like, just less of it. In my opinion, the problem with taking non-prescription medication, or following a particular "diet" is that eventually you will stop taking the non-prescription medication and/or get tired of depriving yourself of food you like. When you stop the medication or start eating all foods again, you will gain the weight back along with some extra pounds as well. I wanted to follow a process that I could live with the rest of my life and would result in weight loss. Of course, if a doctor advises you to take a medication and/or follow a certain plan, please follow your doctor's instructions.
Following are the items I have implemented to loose my weight: - Established realistic weight reduction goals, 2 pounds per week.
- Recorded my weekly goals vs. actuals in a spreadsheet on my PalmPilot.
- Reduced the amount of snacks at night. I now have either no snack or half a pack of peanut butter and cheese crackers (3 crackers) for my nighttime snack. Before the behavior change, I would have one or two packs of peanut butter and cheese crackers every night.
- Replaced my lunch junk food dessert with an apple.
- Eliminated a lot of diet soda and replaced it with spring water. Click here for more...
- Started reading labels on food and reduced high fat/high cholesterol food. I significantly reduced (not eliminated) my intake of foods that are high in fat or calories.
- Realized the vast difference between the food label serving size and what I considered to be a serving.
- Reduced my serving size to be more inline with the recommended serving size, but I am not starving myself.
- Eliminated a stop at the refreshment stand at the movies (I go to the movies about 3 times a week).
- Maintained my walking. I have always loved to walk. On most weekends, I do not use my car. I walk or take public transportation.
- Checked my weight daily, as soon as I got out of bed each day.
- Eliminated most desserts after eating a big restaurant meal.
- Have a fiber cereal with skim milk for breakfast each weekday morning.
- Have french toast with lite maple syrup for breakfast on the weekends. Before the behavior changes, I had the french toast with butter and regular (not lite) maple syrup on the weekends.
- Changed to fat free bologna. I love bologna and could eat it every day for lunch. Unfortunately, a lot of regular bologna is very high in fat (now when I have regular bologna at a party, the bologna tastes fatty).
None of the above items are new or revolutionary; the items are common sense and you have probably read about them (or something similar) many times. So far, implementing the items above have resulted in a major weight loss for me.
I do not feel deprived and still eat most of the foods I like. I really do not feel hungry at all during the day. I do have a snack (low fat, or no fat pretzels) between breakfast and lunch each workday. On both Saturday and Sunday, while I am in downtown Boston, I eat in a fine restaurant and have whatever I feel like from the menu. The only compromise is that I usually do not have a dessert.
Since the summer of 1999, I have received many compliments from people on my weight loss. With the warmer weather and no bulky winter clothes, the weight loss was really noticeable. I thank the people for noticing and their compliments make me feel good. The compliments also add to my incentive to loose more weight.
If you are embarking on a weight loss program, good luck.
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