While on this journey I did a few personal training sessions with a certified trainer. I wrote out and handed her a food journal that included everything I ate/drank over the course of 3 days. She then gave me the following advice (which I really believe can apply to most people). If you are like me and typically have several sodas and desserts with little veggies and fruit (and other healthy items) each day... this may help. Everything inside *stars* are notes that I've added myself:
1. Try to eat breakfast everyday. Stick with healthy cereal, low-fat yogurt, whole wheat breads/bagels, fruit, oatmeal. Wraps are OK if you get a whole-wheat wrap w/ only a small amount of meat and cheese. *Wraps can be replaced with foods like sandwiches, eggs, etc as long as the fat content is low*
2. At 2 meals, drink water instead of lemonade and soda. *or instead of orange juice, Gatorade, etc*
3. Eat 3 pieces of fruit per day (1 at each meal).
4. Try to get into the habit of eating 3 meals per day and 1 or 2 snacks in between those meals. Eat a proper dinner so you aren't tempted to snack at night. That doesn't mean overeat at dinner! Snacks should be 100-200 calories -- one serving of goldfish or wheat thins (read the label to know what a serving is), fruit w/ low-fat cheese, carrots, 100-calorie bags of popcorn.
5. Limit sweets to once per day for now. Choose which meal you'd like to eat them at and don't give in to the temptation to have them more than that. *Eating sweets AT meals instead of separate from them has the added benefit of being better for your teeth.*
Please note: It may benefit some to incorporate these tips into your diet one at a time until you've got them all down. Others may be able to do them all at once, it depends on your individual needs/situation.
My personal trainer also recommended starting with 3 days a week of cardio... It doesn't matter if you only do it for 10 minutes at first. Just getting yourself in the habit of it is what counts. Gradually increase to 30 minutes, then even an hour after you're really used to it. Optimally, exercising for 30 minutes 5 days a week would be a great routine for an active, healthy person. And don't forget strength training. You choose the method (lifting weights, pilates, etc). All of it is extremely beneficial for weight loss and is great for overall health. Aim to do this at least twice a week.
I hope this will help someone
