Originally Posted by littlegg
what do you eat in the course of a day, just curious
as to what a typical day is for you.
When I decided to lose weight, it was because I was terrified that I was diabetic (I wasn't, but was certainly on a path of self-destruction). Motivation #2 was cosmetic. I changed my way of eating and exercising completely overnight-- I had to make a total break with the past. No baby steps, no cheats. This doesn't work for everyone, as wyellen said to you in her post.
I'm 5' 3 and started at about 180. I was already fairly active by most people's standards. I walked about 3 miles a day and played tennis 2-3 times a week.
I started out doing "SugarBusters" diet very strictly. No white flour, no white potatoes, no white rice, no added sugar, corn syrup, high fructose corn syrup, or anything else ending in "ose" (sugar). You can have 2 servings of starchy carbs per day at different meals, and two servings of fruit (at different meals). As many green vegies as you want. 1 serving of lean protein at each meal. The book was vague on fats, but I tried to keep them low.
Eventually, I switched to eating 5 small meals per day (or 3 meals and 2 snacks). Here's what a day looks like for me now (averaging about 1300-1500 calories).
Fruit Oatmeal-Eggwhite Pancake (there are lots of different recipes all over the forum).
My version of the Protein-Fruit Pancake:
4 egg whites
1/4 c. oatmeal flakes
1/4 c. fiber one cereal
1/3 c. cottage cheese
Wing it around in a blender until batterish, then pour into a preheated non-stick sprayed skillet. I sprinkle about 1/2 diced apple or the equivalent other fruit on it while it is cooking. Cook 5 minutes at medium temp, flip, cook. Sometimes I add 1/2 c. pumpkin puree to the blender and about 2 tbs. water and pumpkin pie spices. SF syrup if you aren't adverse to artificial sweeteners.
Fruits that work well cooked in: peaches, apples, pears, pitted cherries (frozen), blueberries.
Fruits that are better sliced on top after cooking: mandarin oranges, strawberries, bananas, melon....
Oatmeal and Cottage Cheese
1/2 c. oatmeal dry nuked in LARGE bowl with 1 cup water.
add lots of cinnamon, 1/2 c. cottage cheese, sprinkle of blueberries and some sugar free syrup.
Egg White Omelette
5 egg whites, lots of vegies (or 1 whole egg and 3 whites)
1 slice whole wheat toast or 1/2 whole grain English muffin
Cottage Cheese, yogurt and Cereal
1/2c. cottage cheese
1/2 c. kashi Go Lean or Fiber 1
1/2 c. nonfat plain yogurt or non-fat sugar free yogurt
10 AM snack
Protein shake totalling about 180 calories
Lunch and dinner look a lot alike.
3-4 oz. lean protein (turkey breast, chicken breast, lean steak, tilapia, salmon, tuna, pork tenderloin) roasted, grilled or cooked in nonstick pan with quick spritz of olive oil
loads of salad- 1 tbs. Newman's Own Vinaigraitte dressing or Annie's naturals Ginger non-fat
1 small serving of a starchy complex carb- 2-3 tbs. brown rice, or 1/3 c. sweet potato cubes, or small whole grain tortilla, or 1/2c. chick peas, etc.
If I'm working, I eat one of my home made protein muffins:
Banana Nut Muffins
1 cup dry old-fashioned oatmeal, ground to flour in a blender or food processor
4 scoops vanilla protein powder (I use HDT Problend 55 Alpine Vanilla)
2 tsp Baking powder
1/4 tsp Baking Soda
1 T cinnamon
dash of nutmeg
2 med ripe bananas
4 egg whites
1/2 cup natural applesauce
1 tsp vanilla
1/3 c Splenda
1/4 c chopped walnuts
Mix dry ingredients and wet separately. Add wet to dry stuff, mix up. spoon into muffin tin that has been sprayed with Pam.
Bake at 350 for 20 minutes...or less, I like them browned on top.
I wrap each and freeze in a freezer bag.
Make 12 sm. muffins. A serving is 2 muffins for me.
· Fat: 35g
· Calories: 1446
· Protein: 147g
I usually sub 1 cup of pumpkin puree for the bananas- it lowers the sugar content and the calorie and carb count quite a bit.
If I'm home, I might have the yogurt, cottage cheese and cereal concoction, or some cottage cheese and half an apple.
Repeat of lunch- basically a lean protein and LOADS of non-starchy vegies. Skip the starchy carb.
If I'm on plan and it's been a low fat day, I'll have a tablespoon of natural chunky peanut butter. And then my husband hides the peanut butter jar!
Exercise: I do about 30-45 minutes of intense cardio 5 days a week. Get sweaty!
I lift weights(heavy as I can) 4 days a week- different body parts each day.
If you want to start lifting and have no idea how to start, Body For Life is an excellent starting place for an introduction to this way of life. Most women need more cardio than he suggests and 5 meals instead of six, but if you are currently sedentary and not eating very well, it's a great place to start. The "challenge" length is 12 weeks which fits well with your goal- given that you have to deal with Holidays and Thanksgiving in there. If you do decide to do BFL skip the free day and have a treat meal. Free days have led many people into major compulsive eating disorders or have undone all the work they accomplish in the preceeding 6 days.
OK, I just wrote you a book
What I did and still do looks pretty extreme to most people, but it's what I had to do for me. At this point, it's second nature and I enjoy it. I certainly enjoy being the smallest strongest 52 year old I know.
I think I'm going to post this in your thread- I get a lot of PM's asking me this question!