I'm doing again what worked for me before I got sidetracked by cancer treatment and its aftermath -- I lost 84 pounds in 8 months, and in the process, completely rehabbed my cholesterol, blood pressure, blood sugar, and all the rest. My goal was to not just lose weight but to live a healthier life overall.
I did a bunch of research and combined what I found to be the best of what I'd learned about nutrition and weight loss practices. It might be too strict for some, but it works for me!
In a nutshell, it's:
- 1100-1600 calories per day
- Fluctuate my calories throughout the week, for an overall average of around 1200-1300
- Log all my eats in my Diet Power software (a few folks here use it and love it -- among them Jennifer/teapot.) Of course, plenty of people really like Fit Day Some people like to log their food regularly; others only occasionally, just to make sure they're still on track. I think it's really important to do just so you have an accurate awareness of what you're actually consuming -- instead of assuming you've got it right. I don't have to measure and weigh my foods any longer because I did it for a long while and now can eyeball it; but if you've never done it, it's possible you could really be in for some ugly surprises.
- Follow a low-glycemic diet (I feel this is key to my success) -- so foods that take longer to, or are less likely to, be converted to sugar in the body
- In keeping with low-glycemic principles, try to eat some protein whenever I eat carbs
- Overall average of around 40% protein / 20-25% fat / 35-40% carbs
- Limited sugar
- Limited saturated fat
- 2-3 servings of dairy per day (yogurt, cottage cheese, skim milk)
- I avoid processed foods whenever possible
- High fiber (my daily goal is an absolute MINIMUM of 35 grams, but I usually do more like 40-45g)
- Limited sodium
- Minimum of 120 oz. water per day (I usually do more like 140-160 oz.)
- Limited cholesterol - but that's not something I have to monitor, since I'm already following a lowfat diet
- I allow myself to have a small amount of something that I've been craving for a few days (so not a momentary whim) -- but I have to plan for it, and it has to fit in with my overall weekly goals. So I'll do a lower cal day the day before, for example, and then allow myself a little pizza, if that's what I've been jonesing for.
- When I worked this plan before my diagnosis and 6 months of chemo and steroids, I used to exercise doing HIIT (high intensity interval training) cardio and weight training -- and I SWEAR by it!! Google it and learn more, if you're interested. My energy is still diminished, with a 60-hour work week and right now all of my exercise equipment is in storage for an interstate move. So what I can pull off at present is a WATP workout (of varying durations) every other day.
- Extremely limited alcohol -- I find that if I drink at all, my resolve on the eats just evaporates, so I really have to take care to avoid the red wine that I enjoy.
Alright, I'm sure this sounds totally restrictive and like a lot of work, but it really isn't!! I spend about 2 hours a week cooking some batch stuff: grilled chicken; brown rice; sauteed tilapia or orange roughie; steamed, nuked, or grilled veggies; etc. These are for my lunches to take to work, and the odd back-up for our dinners, in case I don't feel like cooking after work some night.
After a week or two of living on this plan, I was totally on autopilot. I find that I repeat a bunch of meals and mini-meals and fall back on staples and some tried and true no-brainers.
I find this way of life totally sustainable, as long as I'm prioritizing a healthy lifestyle. After gaining some weight from the steroids during the half-year of high-dose chemo last year, I ate off plan and didn't watch my portions or do any of the other stuff I named above with any regularity, and I regained a grand total of 42 pounds -- about 20-25 during chemo, and the remainder in the months since then. I'm back on plan for good this week, and since Monday, I'm down 6 pounds!
Different strokes for different folks -- I have only offered what worked for me. I will say though that I am not a supporter of trying every diet du jour that comes along -- the way you lose it will be the way you keep it off -- so think of what will be sustainable for you over the long term. If you're miserable on the plan, no matter how well it's working for you, you'll find that the results are short-lived and easily reversible. For me, this plan is not restrictive; it feels great, there's leeway, it's not too much work, the payoff is immeasurable, and I love the gratification that comes from the knowledge that I'm caring for my health. And I still get to have the odd slice of pizza on occasion!
Best of luck to you -- and welcome back!