I've had a few emails recently asking for some tips on how I lost weight and I have been thinking of what to say and wondering if I am the right person to ask as I am not an expert on the subject.
After all I went to the "experts on weight loss" after years of trying many diets.
I am happy that I did because this week I weighed in at half a pound under my goal weight.
I start maintenance for 6 weeks and if all goes well I'll get the golden key and can be a lifetime member of WW.
Weight Loss Thoughts...
You have to REALLY WANT to lose weight. You need to commit wholeheartedly if you want to succeed.
When my doctor told me that I HAD to lose AT LEAST 10 pounds for my high blood pressure or else!
He mentioned that my chronic hip pain was because I was carrying too much weight and it was putting too much stress and pressure on the joints. (No pain sounded quite attractive.)
Do some research on the science behind how one loses weight.
Get informed on the options and look at all your options.
Weigh the pros and the cons and ask yourself what works for you. If you are super disciplined you can probably do it by yourself, if on the other hand you need help being accountable and benefit from support and encouragement like Weight Watchers offer perhaps you'll be more successful if you join.
I chose Weight Watchers because I had read so many success stories from women just like me who lost weight and it changed their lives. I asked myself if a 300 pound woman can lose 150 pounds then why can't I can lose 30-35?
Eating plans (diets) that you start and then give up simply don't work.
You need to make a permanent lifestyle change or you will gain it all back when you start eating "normally" again.
I like the support that the meetings offer and the weekly weigh in keeps me on track and accountable.
The scales at WW are more accurate than many on the market and they record ounces as well as pounds.
I only recently bought s scale because I knew that I would be attending fewer meeting once I hit my goal.
(I opted for a digital model that measures both pounds and ounces)
Homemade soup made with fresh veggies and low sodium vegetable broth helps to fill me up.
I frequently will enjoy two bowls of soup.
Exercise... I know that I am personally not a fan of gyms and as much as I dislike sweating I HAD to do something.
I also wanted to do it on the cheap so I took up walking.
I started slow at 20 minutes a day and have worked up to an hour most days and 2 hours twice a week.
It was surprising to me how easy it was to add distance and the IPhone app Walk Meter is the best investment to motivate and record the routes and walking times. It also records the calories used!
Clean out your cupboards and fridge and get rid of everything that tempts you to overeat or binge on.
For me it was potato chips and cheeses.
Stock a few things in the fridge that you can heat up in a hurry for times when you are hungry and tired.
Those are the times when you are weak and might just grab something high in fat and calories.
Leftover soup is great in the fridge or freezer if you have a microwave.
Salsa is tasty and very low in points I eat it on everything from scrambled eggs to fish.
Stock your fridge with LOTS of fresh fruit and a variety of vegetables.
If you eat meat buy only the leanest cuts and remove any skin or fat before cooking.
Use vegetable stock or water instead of oil when sauteing
Try to eat at least 2 dinners a week that are meatless....more is better if you can do it.
Sit down to eat at the table and make your table look pretty.
Use nice dishes and cutlery, a tablecloth or place mats and napkins.
Enjoy your Perrier or water in a crystal flute.
Try adding a candle or some fresh flowers.
Eat with intention...savour the flavours and do not get distracted by the TV, telephone or your computer!
Slow down your eating...put your knife and fork down periodically.
If you have a spouse, partner or roommate this is a great time to strike up a conversation...
you can pretend you are on a date!
Use bright colourful vegetables and think of it as "art on a plate."
It is more satisfying if it is visually appealing.
You are feeding your soul as well as your stomach.
Allow yourself a few small treats each week so that you do not feel deprived because that's when you'll get discouraged and throw in the towel.
Celebrate your successes and accept your failures ~ get right "back on track" after a slip up.
Drink lots of water!
I opted for Perrier and buy it by the case. If you like tap water add a slice of lemon or lime and serve it in a pretty glass. If you like it cold buy a beautiful jug and fill it with slices of lemons and limes and keep in in the fridge so it's handy.
For snacks opt for fresh fruit...add a bit of protein.
A bit of yogurt, a tablespoon of peanut butter, a wedge or two of Laughing Cow Cheese.
I keep sliced carrots, celery and peppers in a bag for when the munchies strike...I will use a tablespoon of Lighthouse lite Dilly Dip as a dip and it takes awhile to chew through a handful of veggies so by the time I am finished I feel satisfied.
I love balsamic vinegar on steamed veggies.
Baby Bok Choy steamed in water topped with balsamic vinegar.
Baked trout marinated in lemon juice, herbs and garlic.
Sweet potato wedges oven baked with a drizzle of olive oil and sprinkled with salt and pepper.
When dining out look for things that are steamed over fried and things that are not cooked in cheesy or creamy sauces and stay clear of the bread basket!
I avoided dinners out for several months because I just didn't trust myself to behave!
Lunch was easy because I would order a salad with some protein and ask for the dressing on the side...dip the tines of your fork in the dressing with each bite and when you have finished your salad look and see how much remains...and think about all the calories (points) that you've saved!
If you are going out to an event like a buffet or cocktail party it is a good idea to have a low calorie healthy snack before you leave home.
This works for me I do not arrive utterly ravenous and then I want to eat handfuls of salty nuts and naughty high fat appetizers!
You might like to get in the habit of keeping a sensible snack in your purse for emergencies.
Keeping the blood sugar levels in check is important or you might feel light headed and shaky.
It might sound silly but brushing my teeth regularly helps me keep my mind off food.
I am sure that I am forgetting some things...
so now it's your turn to share a few of your tips.
We can support each other by sharing what works as it might be just the thing that helps another woman who is on the same journey.
Think healthy thoughts and get positive about your future.
I wish you success.
Thank you for popping by The Humble Bungalow blog.
I am grateful that you spent some time here.
I hope you have enjoyed this post that was written as a response to several emails.
Should you like to suggest a topic for a future post please email me.
I'm looking forward to meeting up with a few bloggers for tea this weekend.
I hope that you have a wonderful weekend.
Hostess
