50 Pounds Lost, and Counting

So, I hit the 50 pounds lost mark, yay for me! People ask what my secret is -- there isn't one. But I do have a strategy!



DO'S

*Calorie deficit. Burn more calories than you take in - this is the core component of weight loss! Make sure those calories come 95% from FOOD, not from beverages. Make sure the calories are quality, meaning plenty of lean protein, limited carbs (excluding veggies/fruit, which actually are carbs), and avoid unhealthy fats, while having a sensible amount of healthy fats like olive oil or nuts and fatty acids.
*Cook. Make your own fresh meals at home, make fresh juices and shakes from scratch with natural/leafy greens, veggies and fruits. Eat good fiber, portion out your meals. Use olive oil instead of butter or vegetable oil.
*Eat fresh fruits and veggies, lean meats (chicken breast & fish) etc.
*Physical Activity. Even if you have to start small, get moving. At least 30 minutes per day should be physically active, whether that's taking a walk, taking the stairs instead of the escalator/elevator, or biking instead of driving. When stamina builds up,strive for an hour a day, and dedicated exercise 3-5 times per week (treadmill, elliptical, rowing, stair master, stationary bike)
*Drink plenty of water. Although the common adage says 8 glasses/day, that's really not accurate if you're consuming lots of fresh fruit or veggies, because they contain mostly just water and fiber!
*Sleep. Eight hours per night, so your body can heal and be prepared each day. Avoid naps during the day, as they're often counterproductive and make you feel more tired afterwards.
*Make attainable goals. This means goals along the way, not just the end goal weight, or you'll go crazy. Think about fitting into small clothes, losing inches off your waistline, no longer being obese/or overweight, going off medications that you may take to cope with the effects of being overweight, or things of that nature.

DON'TS
*Don't expect miracles overnight. Many people get frustrated and give up on weight loss attempts because they starve themselves to kickstart the process, then give up because that's unsustainable. This results in a yo-yo effect, where not only will you gain the weight BACK, you'll be even heavier than when you started!
*LIMIT SUGAR! Read labels. Cut out anything sweetened, including SODA, fancy coffee beverages (frappuccinos, looking at you), 99% of boxed cereals, flavored oatmeal, flavored yogurt, etc.
*NO FAST FOOD! A good general rule is don't eat in the car! Eating should be an activity that is enjoyed and savored!
*No rice, bread, crackers at home. Avoid.
*Oatmeal is good -- unflavored! Add berries for sweetness, or a bit of stevia
*No cookies, ice cream, cookies or candy!
*Limit dairy, especially CHEESE.
*Cut way back on processed foods! This includes anything in a box, anything that needs to be microwaved, anything that has ingredients that don't sound like FOOD, and anything frozen/previously frozen, canned or preserved.

So, I hit the 50 pounds lost mark, yay for me! People ask what my secret is -- there isn't one. But I do have a strategy!



DO'S

*Calorie deficit. Burn more calories than you take in - this is the core component of weight loss! Make sure those calories come 95% from FOOD, not from beverages. Make sure the calories are quality, meaning plenty of lean protein, limited carbs (excluding veggies/fruit, which actually are carbs), and avoid unhealthy fats, while having a sensible amount of healthy fats like olive oil or nuts and fatty acids.
*Cook. Make your own fresh meals at home, make fresh juices and shakes from scratch with natural/leafy greens, veggies and fruits. Eat good fiber, portion out your meals. Use olive oil instead of butter or vegetable oil.
*Eat fresh fruits and veggies, lean meats (chicken breast & fish) etc.
*Physical Activity. Even if you have to start small, get moving. At least 30 minutes per day should be physically active, whether that's taking a walk, taking the stairs instead of the escalator/elevator, or biking instead of driving. When stamina builds up,strive for an hour a day, and dedicated exercise 3-5 times per week (treadmill, elliptical, rowing, stair master, stationary bike)
*Drink plenty of water. Although the common adage says 8 glasses/day, that's really not accurate if you're consuming lots of fresh fruit or veggies, because they contain mostly just water and fiber!
*Sleep. Eight hours per night, so your body can heal and be prepared each day. Avoid naps during the day, as they're often counterproductive and make you feel more tired afterwards.
*Make attainable goals. This means goals along the way, not just the end goal weight, or you'll go crazy. Think about fitting into small clothes, losing inches off your waistline, no longer being obese/or overweight, going off medications that you may take to cope with the effects of being overweight, or things of that nature.

DON'TS
*Don't expect miracles overnight. Many people get frustrated and give up on weight loss attempts because they starve themselves to kickstart the process, then give up because that's unsustainable. This results in a yo-yo effect, where not only will you gain the weight BACK, you'll be even heavier than when you started!
*LIMIT SUGAR! Read labels. Cut out anything sweetened, including SODA, fancy coffee beverages (frappuccinos, looking at you), 99% of boxed cereals, flavored oatmeal, flavored yogurt, etc.
*NO FAST FOOD! A good general rule is don't eat in the car! Eating should be an activity that is enjoyed and savored!
*No rice, bread, crackers at home. Avoid.
*Oatmeal is good -- unflavored! Add berries for sweetness, or a bit of stevia
*No cookies, ice cream, cookies or candy!
*Limit dairy, especially CHEESE.
*Cut way back on processed foods! This includes anything in a box, anything that needs to be microwaved, anything that has ingredients that don't sound like FOOD, and anything frozen/previously frozen, canned or preserved.