Some Weight Loss Tips I've Learned
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| Wed, 08-18-2004 - 3:03pm |
1. Many diets allow fast food/fried things in small quantities. At one point I cut out these things completely and I really don't even miss them. I would picture how gross I feel after I eat fried foods and then I always opt for something healthier. For example instead of fries order a baked potato with a bit of butter. Most restaurants will allow substitutions and if they charge you extra, well, its worth it to feel good at the end of your meal. I avoid a lot of junk just by thinking how I'll feel after the meal is over. The great taste of fries or fast food will only last a short time, you have to think about how you'll feel the rest of the day.
2. I am firmly against low fat or fat free products. I think I used to eat a lot more of these kinds of foods versus full fat foods because I figured they were lower in fat/calories. I would never get the same satisfaction from these types of foods. So I went back to full fat cheese, yogurt, etc. and I find that I am much fuller and more satisfied quicker than with fat free things. The only thing I feel differently about here is milk - I will drink 1% or fat free and you get used to it after a while.
I read an interesting article in Marie Clare a while back about an American woman eating the way a French woman does (full fat items, fresh meat and fish, no snacks, no diet soda, etc.) and vice versa (lean cuisines, fat free cheese, diet cokes) and at the end of the experiment the American woman lost weight eating the full fat foods that the French woman normally ate. The French woman gained weight with all the snackwells and diet drinks. It was a very interesting article and something I think makes sense.
3. Soda should be avoided at all costs. I used to love Coke/Pepsi but I don't miss it anymore. Even drinking diet sodas and juices should be avoided. I drink milk and water only with the occassional small glass of orange juice.
4. You should plan what you are going to eat that day before it starts. If you know you are going out for Italian food at dinner, you shouldn't eat pasta the rest of the day. Or, if you are having Mexican food for lunch make sure you avoid cheese the rest of the day. I also try to look up menu's for restaurants I haven't been to so I can see what kind of food they have and plan the rest of my day accordingly.
5. Keep dessert for after dinner. I think this is good for two reasons, 1. you have something to look forward to at the end of the day, and 2. many times you will run out of time and simply forget to have dessert at the end of a long day and thus, you avoided that many calories and that much sugar.
6. Snacks should be healthy and once again planned. Keep things in your bag for those times when you are hungry. This way you can avoid fast food and vending machines. Things that work for me are cashew nuts, cut up apples or pears, strawberries, etc. These are all easy things to take along that won't go bad. After a while you won't miss the vending machines, not to mention you'll save money.
7. Eat your 5 fruits/vegetables a day. I used to be a chip lover but once I started substituting my chips for carrots/cucumbers I noticed I didn't really miss them that much. I also throw vegetables into pasta (where my husband won't really notice them) or dice up carrots, bell peppers, etc. and add a bit of salad dressing with my dinner. I always eat a fruit/vegetable with every meal and often as snacks.
8. Avoid condiments. Butter, mayo, sour cream - these things add unnecessary calories. I've learned to love baked potatos without butter or sour cream. I rarely eat toast but when I do I put a tiny bit of butter on it. Instead of mayo I use mustard on my sandwiches. Now it grosses me out when I order a sandwich and it comes with tons of mayo. Because restaurants have difficulty understanding the concept of "light mayo" I had to stop ordering it all together. I don't miss it at all.
9. Plan your exercise days. I exercise 4 days a week for 45 minutes each plus stretching several times a day for about 5 minutes each time. I usually keep Fri-Sat-Sun mornings and Tuesday night after work for the gym. If I know that I won't be able to do one of those days then I make it up the day before or after. Once you get in this habit you'll learn you feel gross if its a day you are supposed to work out and you don't. Don't do the same exercise each day, that way you can mix things up and work different parts of the body. I do the elliptical machines, the treadmill, kickboxing, and aerobics. Start small - I went from doing nothing to exercising 1 day a week and then I slowly increased it. Don't get discouraged because it will get better. Also, it is a proven fact that people who purchase exercise videos stick with them more than somebody who actually has to leave the house to exercise. Try a Kathy Smith video or Billy Blanks.
I hope that some of these points come in handy for you. I've been able to keep my weight at a steady 115 pounds for 4-5 years now by doing these things. If you have any questions feel free to e-mail me. And if anyone has any advice on how to kick my cookie/brownie habit I'd love to hear it!!
Sara

Thanks so much. You've done a great job and I love reading your positive, proven tips.
Post any time!
Dawn