Congrats on the 7 minute mile. My arthritus rules out running but I can walk fast.
I can't say what will work for you. I can share what works for me.
I eat 1000 to 1200 calories a day, when I reach that point I stop no matter what time of day. For example if I went over board on breakfast I have no more food that day and shame on me for doing it.
all food is weighed, measured, and recorded. I use a computor program called "Weight by Date" it makes tracking easy for me. I found that I was a terrible judge of food amounts.
I eat six times a day. Breakfast, morning snack, lunch, afternoon snack, dinner and a late snack. This is provided of course that I have not reached
1200 calories.
I use smaller plates and it seems like more food.
I don't take a lot of food supplements but I do take a daily multivitamin.
I never eat or snack anywhere but at the dining/kitchen table sitting down. No eating standing up or watching TV.
Leftovers are frozen right away. It is hard for me to open the freezer and snack on something as an impulse. If food is left in the refrigerator snacking can and does happen.
I remove my hard to stay away from foods from my home. I have no candy, potato chips. pretzels, peanuts, etc; In the house. If it's not here I can't eat it.
I am up and moving. I can't run but I can bring one or two articles of laundry from the bedroom to the washer at a time. Makes me walk a lot.
I walk everyday. Today it was 3 1/4 miles. It is easier to walk with someone or with an animal. I don't have a dog so I borrow my neighbor's with permission.
When shopping I pick the parking spot furthest from the store. My teenage grandson teases me about this. He will say grandpa there is a spot at the store down the block, we could walk to this store
When sitting to watch something I do isometric exercise.
I weigh myself every day. The experts tell me I should only do it weekly, but I have never been able to go that long.
I need to be around other people like me. 3 Fat Chics on a Diet forums are great for moral support.
I believe in God and I pray for his help.
I do fun things that I enjoy. I can't be sad and diet sucessfully.
This is but a little bit of my plan.
Larry
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"Advice is what we ask for when we already know the answer but wish we didn't."
- Erica Jong