I gained up to 383 by basicly grazing on food all day long. As soon as I would feel the heaviness gone..I would shovel something else in...and I drank at least 1.5 liter of soda with all my food daily. I began in June of 04 just really lishening to my body and only eating when I was hungry and stopping when I felt full. I completely gave up the soda. I would eat anything I wanted...just always in portion control. After about SIX months of this..I began to incorp more fruits and veggies.
A typical day for me looks like:
Break~ 2 eggs, 2 slices organic turk bacon, orange (310 cals.)
Lunch~ turk or lean, low-sod ham on 2 pcs. 9-grain bread, spinach salad
w/the works..carrots, broc,onion,parm cheese..sometimes I add the meat to the salad. (450 cals.)
Snacks~ Apple w/1 tbsp. organic PNB (200 cals) OR Seed & trail mix..organic, unsalted w/organic low-fat milk (300 cals.) yogurt...lowest sugar I can find w/almonds or one pc. of cut of fresh food. (200 cals) Two wedges of cheese w/wheat thins (360 cals) I pretty much stick with these snacks, as they are very filling and get me through to dinner.
Dinner~ Always a protein..lots of Baked Salmon & chicken...only because these are the two meats I like. I may have red, ground chuck once a month in pasta. Last nights dinner...Boiled white meat breast, one cup barilla whole grain pasta, and broccoli.(380 cals.)
We have hearty veggie or Bean/lentil soups for dinner alot...usually with 2 pcs. 9-grain topped w/slice of cheese. (560 cals.)
A typical day I am eating 1600-1800 a day. I usually just have ONE snack a day...in the afternoon. I contribute my success to not just eating by the clock..but when I feel I am hungry. I honestly don't think I can cut my calories..and I have tried to RAISE them..and it always made me gain. I have tried to eat a couple of times when I really was not hungry..but I knew that my last meal was like four hrs. before?? And I would be up like two pounds the next day. This happened to me on Sunday. I ate a normal break, 2pm came..and I was not really hungry..but my dh was..I baked Salmon w/red peppers on top, and stewed zucc w/onion...no starch. For dinner I had a whole grain tortilla w/grilled chicken and parm. cheese & veggies. I was up 2 pounds on Monday?? It happens everytime I don't lishen to my body.
~I NEVER fry anything. Always baked or broiled.
~I drink water and milk only..sometimes unsweet hot tea...very rare fruit juice..I always use same 6 oz. cup...100% grape or orange
Exercise: HILL walking my neighborhood five times a week (45 min.)Bike riding (30 minutes twice weekly) and TIRE rolling
squat,lift,roll-over..(twice weekly)..and in Jan. added strength training, basic cardio and swimming (wed. & Sun at gym approx. 2.5 hrs total)
After working out...Usually I will have a Banana, apple or lowest sugar protein bar I can find w/lots of water.
Any additional advice is appreciated. I know I can't cut may calories to low..I don't want to deal with feeling bad either...I like to have lots of energy. I just NEED so much to get to 249 to make me feel like all this constant accountability I do every SINGLE day of my life is worth while.