I know lots of people who have modified eating habits to lose weight and keep it off permanently. In the late 80's I worked with a man who ate a sandwich, yogurt and a banana every day for lunch. He was about 20 pounds overweight and wanted to lose the weight. He modified his lunch plan to include a yogurt and banana - eliminating the sandwich. It took him some time, but he lost the 20 pounds and has maintained that for over 20 years.
I have another friend who had about 40 pounds to lose about 8 years ago. She is a USANA associate that I work with and she started taking the USANA vitamins, A Nutrimeal (balanced meal replacement with 15g protein and 8g fiber) shake for breakfast, and started to be more aware of what she was eating. She started to concentrate on eating foods that were lower on the glycemic scale (more on that in a minute). She is a very trim size 4-6 now, having lost and kept off that 40 pounds.
So, if you'd like to lose any amount of weight, try modifying your behavior in small ways that will lead to large and lasting results. Here are a few gentle and achievable tips. I could be more militant, but I want you to succeed and if you try to change your habits too radically overnight, it will be more difficult to succeed long term.
- Be more aware of putting Low Glycemic Foods on your plate. Low Glycemic foods are foods that keep your blood sugar level, like fruits and vegetables, high fiber legumes and complex carbohydrates, lean meats and fish, and good fats (nuts and healthy oils). In contrast, eating high glycemic (processed and low fiber foods, for example) will raise your blood sugar to a radical degree, drop like a rock an hour later and start you on a cycle of cravings, mood swings and fatigue. Think about eating a white bread sandwich for lunch and feeling like you need a nap an hour later. Click here for a Guide to desirable and undesirable foods that you can include in your diet more consciously.
- Decrease your meal size by halving the amount of food on your plate. If you have trouble with that, use a smaller plate.
- Assess your hunger level: If you think you are hungry, does an apple satisfy your hunger. If it does you are really hungry. If not, you are not, and don't need more food
- Consciously cut out one thing. For example, if you like cream in your coffee and you drink two or more cups a day, cut out the cream. You are eliminating about 100 calories a day, and over time that will lead to significant weight loss.
- Cut up vegetables and fruits and put them in glass containers on Sunday afternoon. If you have readily available produce, you will incorporate them more readily into your meals and snacks.
- Please, Please do not eat low fat and sugar free processed foods. You are far better off eating REAL food. Healthy fats are important for cell function and weight loss. I won't talk about sugar substitutes because I'll start to sound militant and I didn't want to do that.
- Increase your mobility in a sustainable way. If you start a running program in January, will you still be running at that level in June, or August? You are better off with a moderate fitness routine (or movement routine) and working your eating habits around it.
Put this rub on a serving of Salmon, let it sit for an hour in the refrigerator, then sauté it in a bit of olive oil on both sides until done. It's wonderful and you can serve it with a big salad for a complete meal! If you live in Boise, it's available at the Coffee Lovers/ Honeybaked Ham Shop. Otherwise, you can get it on Amazon.com by clicking on the picture below. My son's girlfriend gave me the Salmon Rub and the Chicken Rub for my birthday and I love both of them.