I have decided to change my eating habits

That is awesome smizezone. I am sure some who cook can point you in the direction you are looking to go. Keep up the effort when you think it will kill you. If you are like me there will be those days. 90 days out I am getting the hang of it I think.

One solution: Pinterest

Don't make it complicated. Cook a protein, preferably lean, at least most of the time (meat, poultry, fish, eggs, cheese, plant proteins such as beans [black, pinto, kidney, cannelini, edamame, tofu, tempheh, etc.] and lentils), add a whole grain (brown rice, quinoa, whole-wheat pasta, etc.) or starchy vegetable (sweet potatoes, winter squash, white potatoes, corns, etc.), and add some non-starchy vegetables in as many colors as possible (dark leafy greens [spinach, kale, collard greens, etc.], broccoli, cauliflower, cabbage, brussels sprouts, green beans, asparagus, carrots tomatoes, eggplant, bell peppers, chili peppers, onions, leeks, shallots, etc.). Mix and match for as much variety as you like.

If you like, include a salad or clear-broth (not cream) soup (or if you prefer a more bisque-like soup, consider pureeing some of the soup veggies in a blender or with an immersion blender to get that thicker consistency).

Try to choose cooking methods that don't use fat, such as steaming, roasting, baking, and boiling (not because fat is bad, but because cooking in fat can often take a lot more fat than you need, and it can sometimes be difficult to know how much fat you've added to your food -- unless you're deep-fat frying, it's probably best to assume all the fat ended up in your food. I do still saute and fry when that's the way to get the result I want, but most of the time I find it's more satisfying to get my fat from olive oil added to a salad or veggies or pasta after they're cooked, and from nuts, seeds, whole grains, dairy, and meat/poultry/fish.

If you prefer one-dish meals (such as stews, hearty soups, chili, curries, and stir-fries), the same rules apply. Most of the time, choose lean proteins, include a whole grain or starchy vegetable (oatmeal and barley are both great in soups), and load up on a rainbow of vegetables. I will use fat to saute the "starter" veggies/aromatics (onion, celery, garlic, carrots, bell pepper, etc.) for soups, stews, and the like, or to brown stew meat; I think it's well worth the calories to get that flavor. Casseroles and baked pasta dishes can be tricky; look for recipes that don't go overboard on cheese, cream, and high-fat meats (again, fat isn't evil, but it packs a big calorie punch, and if you don't want a dish that's going to cost you two-thirds of your daily calorie budget in one bowl, you need to watch it). I do a version of eggplant parmigiana with broiled eggplant (no breading, no oil), tomato sauce, and a reasonable amount of part-skim mozzarella and parmesan (bake in a moderate oven for about 20 minutes after adding sauce and cheese to cooked eggplant) that I can eat a small pan of for just a few hundred calories.

smizezone wrote: »

Today I have decided to make the change. I'm 5'4 and 280 pounds , I have decided to make the change for myself and for my 9 month old. I don't want him to go on my path and eat like I do. I'm gonna start by saying I'm so confused on what I can and can't eat. I have done some research on some things like no eating sweets and ect. My problem is meals, I need healthy meals to cook that taste good and don't know where to start. I need help please if anyone can help I will appreciate it a lot.

Set a target number of calories and then eat that.

At this point, cook what you like to eat and then go with portion control. Don't guess. Use something to measure it, like measuring cups or a food scale. (If you think you'd improperly stuff the cup, yes, do use a food scale).

One very easy way to lower the calories in any meal is to up the volume of vegetables you put on the plate. A portion of meat and half a plate of broccoli is definitely going to leave you full, but that broccoli doesn't have many calories.

The weight cycling industry has a new magic solution to this crap about every five years or so. Really, no kidding, ignore it, eat food and measure your portions. It will sort itself out that way.

You don't have to, nor should you "cut out" anything. You should eat the things you like, just portion control. Ask yourself if you can sustain your choices for the rest of your life and if the answer is no, then don't do it (i.e cutting out food groups, exercising four hours a day, herbalife, etc.).

I started by cutting calories little by little and measuring and tracking everything. I eat all of the things I like, just make smarter choices. As far as recipes, keep it simple and try to replace packaged, prepared foods with more pure forms (like Rice-a-Roni for rice that you make yourself, etc.).

Pinterest is a great idea, and if you search YouTube for healthy recipe ideas, you'll find some good videos as well.

Congrats on making this life-changing step in your life!!!

First step, go here: http://scoobysworkshop.com/calorie-calculator/
and find out what your daily calories should be. Step two is keep your calories under that number every day. It doesn't matter what you eat (unless you have medical conditions) as long as you are at a calorie deficit you will lose. There are thousands of recipes online (just do a google search for low calorie recipes), there are also hundreds of ideas on pinterest. There is a recipe section to these message boards as well, where you can get some great ideas. Get a food scale and weigh EVERYTHING (measure liquids in measuring cups) to make sure you are getting your portion sizes correct (not doing this can dramatically increase the amount you are eating and not correctly counting). Feel free to friend me if you wish