I really hate the word diet, don’t you? I don’t think I know one person who hasn’t at one point in their life struggled with weight loss. Recently, I was approaching the 300 pound mark and got really scared about how much weight I had gained. I had always been around 240-250 since high school and I knew I had gained some weight but I was not expecting to see 280+ pounds on the scale. Needless to say, but after leaving the doctor’s office that day (where I was weighed) I committed myself to losing weight. Now I had lost about 40 pounds about 10 years ago but I basically starved myself to do it and I was not going to repeat that mistake. Plus once that diet was over I had regained all of the weight in no time at all. I needed a new method. I read about all of these crazy diets online and magazines that claimed they could produce results but the bottom line is really one word: Willpower. I think this is where every diet fails in that people just cannot summon up the willpower needed to continue on the diet. Now I have no miracle cure for building willpower up but I do have a method that I used effectively. Basically what I do is visualize what the fat actually looks like plus what I used to look like and what I am trying to achieve. If you have never seen it before, take a look at what a pound of fat looks like online….it is very disgusting and then try to imagine all of the extra fat you have, motivated yet?. So far using this method I have not cheated even once in almost 3 months and am now down almost 50 pounds with the goal of roughly 40 more. I think I have bored you enough with my personal saga so here is the breakdown of my diet I am using:
Breakfast — One bowl of cereal with skim milk. Type of cereal does not matter but if you choose a healthier one than the better but really items such as fruit loops are fine since they are still low in calories. Any cereal can work. Approx. 400 calories with a good sized bowl.
Lunch — Green Giant or Birdside personal steam vegetable packs. These are perfect for lunch and can be cooked in the microwave right in the bag. Between 200-350 calories per pack.
Dinner — One Lean Cuisine dinner platter. All varieties work. Between 250-350 calories. Good source of protein here with almost all varieties.
Some time throughout day — One protein bar. Try and find one that is high in protein but low in fat and calories. This is very important as to not lose muscle while you are dieting. Around 300 calories.
Snacks (if needed) — Any type of fruit is fine. I prefer grapes, bananas, apples and oranges but it really does not matter. Pretzels and rice cakes are another great snack that is very low in calories. Around 150 calories per serving.
So there you have it. This is the diet I have been using for the past three months and I am still going strong. As you see above the maximum calorie intake per day would only be around 1500-1700 total which includes two snacks throughout the day. Before this diet started I was consuming around 4000-4500 calories a day with my body probably needing around 3000 total. And as you know extra calories equals extra weight but lower calories than is needed equals loss of weight. It takes approximately around 4500 calories to lose a pound of fat so every three days or less (with exercise) you should see a pound drop off. Now for the exercises:
Last but not least is the exercises. If you are like me than exercise sucks unless it involves a sport. Currently I am walking around 4-5 miles a day 3 times a week plus playing tennis at least twice a week for an hour or more. I am doing nothing really strenuous, I walk at my own pace and while playing tennis I do not overexert myself. I do have to say that I really do not like the walking part but I do have to admit that I feel really good when I get it done for the day. The key with exercising is maintaining a regular routine where you do it at least a few times a week. I have found by rotating days throughout the week with my exercise routine it is actually increasing the weight loss.
Well there you have it. Good luck on your diet whether you try this one or do one of your own. Just think that all of those people you see walking around skinny might just be you when all is said and done.
NOTE: I am not a doctor or a dietitian and have no schooling or training in health care or weight management. All of the above is strictly my personal diet. Started at roughly 282 lbs, current weight is 233 with final goal of 195 when finished.