Over the past eighteen months I have lost 62 pounds. That’s the equivalent of two small children! I have been asked a variation of the same three questions when they realize how much weight I have actually shed:
1) What did you do?
2) Did you starve?
3) Did you quit eating out?
What I did, quite truthfully, is very simple and everyone could, and frankly should, do the same thing. Most people look at me like I’m crazy, but I’m living proof that this works.
1. I quit eating fast food, processed foods and pre-packaged foods– which are incredibly high in saturated fats. Simply removing the bad fats found in that type of food will help drastically with your weight-loss desires.
2. I concentrated on eating the good fats . These are the fats that are found in lean cuts of meat, fish and nuts. I eat my vegetables and proteins first and save the rolls, and bread (carbs) for the end of the meal. By filling up on the Vegetables and Proteins first your overall calorie intake will be lower because you will feel full and avoid overeating–which typically occurs when you fill up on the rolls or bread first.
3. I tracked what I ate. Now, before you roll your eyes at me and tell me you don’t have time to do that, let me explain the method of my madness. I downloaded a fitness training app to my smart phone and during the set-up process honestly listed my weight (198 lbs) and my current exercise level (none). I was honest with the app — I had nothing to lose except the weight and I was sick of being fat. At the end of the day I would input all the food that I ate that day and what types of exercise I did — and it would list out the calories that I consumed and burned. If I ate more than I burned, then I was in the red zone.
Quite honestly, it only took about three days of me seeing that my Biggie Sized Extra Value Meal was TWO DAYS worth of calories in one meal. Finally I could see how my food choices were negatively affecting my weight.
4. I still eat out – I just make healthier choices. If I can, I try to decide before I get to the restaurant what I’m going to eat. I will look at the menu and find the healthiest choice that the restaurant offers. This helps me not to be tempted when I get to the restaurant to make poor choices because the food smells so good. I have now know exactly what healthy choices I can make at a drop of a hat at various local restaurants, and I don’t have to spend time mulling over the menu– at home or at the restaurant.
5. I eat a salad every day. This is a simple way to make sure you are getting the daily required vegetable/fruit intake necessary for healthy living. It’s also a healthy choice when eating out, especially when it’s not possible to check the menu of an eating establishment prior to your meal. If you frequently eat green salads, you’ll likely have higher blood levels of a host of powerful antioxidants and its an easy way to lower your cholesterol.
Check back on Wednesday when we’ll go over simple steps to exercise and burn calories. In the meantime, tell us what some of your favorite healthy eating tips are in comment section below.