For most of my adult life, I've been chubby. People kept telling me, 'You better lose the weight before you get older and get diabetes.' It went in one ear and out the other until my Mom just had a toe amputated in Oct. and is suffering from complications with diabetes. Now I see, first-hand, how important staying on top of your health is. She was 5-4 and over 300 lbs most of her adult life. I'm 5-8 and peaked at 246 lbs but now at 215 lbs. I have a good amount of muscle but have also fooled myself into thinking I'm just muscular and not fat.
I've done the Atkins and have achieved great short-term weight losses on it. I went from 230 to 195 in 40 days one time but each time I did Atkins, I gained it all back (and some!) once I came off it. But my cholesterol levels went through the roof on Atkins, be careful about that.
I consulted a nutritionist/ trainer and I am on a balanced-diet.
Breakfast: 4 egg whites, 1 multi-grain whole wheat toast (plain) and a multivitamin with 16 oz. water
Snack: An apple
Lunch: A salad with 4 oz. chicken, 5 cherry tomatoes, 1/2 a cucumber, lettuce and spinach. 16 oz. water
Snack: An apple (or a protein shake on days I workout with weights - one scoop WHEY protein - skim milk or 1% cut with water and 1/2 a banana)
Mid-Afternoon Meal: 4 oz. chicken, 1/2 cup broccoli and 1/2 cup long grain rice. 16 oz. water
Dinner: 5 oz. fish, 5 asparagus spears and 1/2 a sweet potato (no skin and plain) 16 oz. water.
I am allotted 5 meals so as a 'Wild Card' I can eat another 300 cal. small meal (maybe 4 oz chicken and broccoli with a slice of toast) if I get hungry before bed. I try not to eat after 8pm but my work schedule changes.
The basis of this diet is 1400 cal. (give or take 100) and eating small meals regularly to keep the metabolism going while providing my body with a balanced diet.
I strive for 64 oz. of water. I make it easily when I work out, on off days it's more difficult.
And for cardio, I do 1 hour total cardio (usually 30 mins two different times a day) Usually it's just putting my headphones on and hiking or walking.
A world without cats is a world I chose not to live in.