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A friend of mine on facebook asked me what my secret was for all of the weight loss.. and it took me 45 min or so to write all of this down..lol.. man it was a lot of work..lol...
"----- you asked me what is my secret for this life style change.. I think that there are several items that has come into play..
1. I became frighten with what the doctor told me with the blood test results back in April! Diabetes, heart problems, cancer has run in my family.. I had to come to terms and grips with where I am at physically! That is the hardest part of the whole matter-
2. I joined a website, called Fatsecret.com... it is free! They have several areas that are beneficial to me --
a. A food diary-- Record everything that you eat! It will even break down two several areas- such as calorie intake, fat, sodium, cholesterol, carbs and proteins-- there is a list that you can pick and choose from..
I also mean record everything bite that you take of food.. record it!!
b. They have a diary, yes people can read it-- the best thing of it is, they are there to encourage you, to cheer you on.. be honest.. the posts that I had written here was first written there at that sight copy and pasted..I have found encouragement there.. Be honest.. with your diary.. if you are excited bout how you are doing--- talk bout it, if you are discouraged, talk about it.. No one will judge you there, so far no one has judged me...
c. They have a place to record exercises-- I would strongly recommend that you record what you do.. Also, What I have done on the side, is try to make a virtual trip, and record how far you have gone..exercise on a regular bases.. ( I have not in the last two days due to a lot of things.. but Wed I am planing on going back to the treadmill and stationary bike)
EXPLORE THE SIGHT.. it has helped me ALOT!!!
3. CUT OUT THE UNHEALTHY SNACKS, such as ice cream- Little Debbies (and such).. replace them with items like "Fiber One Products"- 90 calories.. After work, to re leave stress I would sit down and eat 4 to 8 little Debbie's swiss rolls--- that is up to 420 to 1600+calories in one sitting!!! No wonder I was so fat.. (continue to be)..I realize that I was not really wanting chocolate, but something to munch on.. So I am eating salads, yes I feel like I am turning into a salad, (that is the one cheat food that I do not count).. and air pop corn.. it is amazing how little calories are in hot air pop corn!! If you need your ice cream, I would suggest that you get the sugar free fudge, or Popsicles.. low in calories.. and will satisfy your tastes..
For the sweet tooth, eat fruits!!
4. Potato chips-- if you must have them, and I do, I usually get Lay's baked potaos, Special K cracker chips, or Sun Chips.. and follow their instructions on the intake.. for more for the bang for the buck.. get the Speical K crackers...
5. I have made a sign and posted it on the ref.. it has helped me so much for not going on binges.. Whenever you want to eat, snacks and all.. just ask yourself "Is it worth burning it off in exercises?" See the picture below...
6. If you blew your calorie intake for a day-- don't beat yourself up-- that is a hard one for me.. you can not change the decisions you have made in the past, nor you can change whatever is coming tomorrow, BUT you can make a wise choice TODAY!
7. I have invested time into my attack plan..on my excel sheet, I have several pages,
A. weekly chart: I use one day to record-- I can see my progress from that...
b. a daily weight chart.. with projections of what my weight would be every day in different weight loss categories (from 1lb a week, to 5 lbs a week)
c.a weekly total amount of weight loss page.. which has the date, what i have lost the entire time, a space for amount loss for 1 lb a week,a col. for what I had loss between last week and this week, and the averages.. plus a chart..
d. My daily intake, date, calorie intake, my goal (1800 a day), the difference, carb intake and the percentage, fat intake and the percentage, prot intake and the percentage, and sodium in take and a place where the difference is between what I take in and what is recommended by the American heart assoc.
e. and the excerise sheet-- with the date, type, distance. and the total distance.. with an area that is bench marks for me.. IE..I am "walking" to Louisville, so first goal on the side it tells me how far it is to Silver Lake, then to 15 and 115, then 115 to 24, then 24 to 31, then 31 to Kokomo.. etc
etc..
IT is a lot of work...but it is showing off....
I would be happy to send my sheets to anyone that wants them...
It is hard work, it is a life style change.. it is hard..but worth it...
I can not guarantee that you will loose as much as I have.. but it can improve with your awareness of what you are eating.. and how much you are eating...
Word of caution.. DIETING is NOT CHEAP!! We have seen an increase of our grocery bill anywhere from 20 to 30 percent!
Want to give up DON'T!!! Yeah, at times I want too... but It will be worth it, when you hit mild stones.. for example... last Friday night, I walked the entire Walmart store without the use of a cart.. before, I was clinging onto a cart like there was no tomorrow.. I can walk up a flight of stairs like a normal person, not one step at a time like I have done for years on end...
I am kind of anxious bout my doctor's appointment and see what the new blood work will have for me...
Sorry that this is so long..but these are my keys to my weight loss..."
Diet Calendar Entry for 02 June 2014:
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1730 kcal
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Fat: 54.00g | Prot: 69.00g | Carb: 288.00g.
Breakfast: Essential Everyday Fiber Max Oats & Chocolate, Lay's Baked! Original Potato Crisps, Lay's Baked! Original Potato Crisps (Package), Oscar Mayer Oven Roasted Homestyle White Chicken, Aunt Millie's 35 Calorie Whole Grain Bread, Sensible Portions Apple Straws - Original Cinnamon. Lunch: Sun Chips Original, Fiber One 90 Calorie Brownies - Chocolate Chip Cookie, Aunt Millie's 35 Calorie Whole Grain Bread, Oscar Mayer Oven Roasted Chicken Breast Sandwich Meat, Burger King Chocolate Milk Shake (Small). more...
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