by fossilgrom » Fri Jul 02, 2010 3:34 pm
Lost about 30lbs over the last year and a half with a very simple approach. First it took me awhile to figure out that no matter how much you exercise, it is all for not if you don't also adjust your diet. I always thought that as long as I was active, I could eat whatever I want - Wrong!!! I ran almost every day and surfed sometimes several sessions a day for two years straight and only dropped about 5 lb from my max at 215. Then I changed my diet as follows:
rule 1 - If you can't kill it, grow it, or harvest it yourself, don't eat it. When I shop I look at the label and if it contains any processed food I put it back. For instance: Processed sugar, corn syrup, etc. - no; honey, raw sugar - yes. Margerine - no; butter - yes. Processed flour - no; whole grains or whole wheat flour - yes. Processed meat sausage, bacon - no; steak, hamburger, chicken, fish - yes.
rule 2 - divide your meals up into proteins, carbs and fats - each meal should consist of roughly 40% good protein, 40% good carbs and 20% or less fats. While in the losing mode go down to about 15% fat in your diet - 20% is a maintenance level. I don't get too scientific, I just try to do this visually on my plate. The goal is to get back to the ideal human diet which is mostly fruits, nuts, berrries, grains, vegetables and a little bit of meat. Keep well hydrated drink lots of water. You can never do soda again (diet or not).
rule 3 - Don't limit your quantities, if you are hungry, eat - just eat right. Eat more than three times a day - that is snack alot on good food. Keep your metabolism up.
rule 4 - Do excersise, but you don't have to over do it for results. Even walking is fine.
rule 5 (the hardest rule for me) - Stop drinking beer. All alcohol is somewhat bad for your diet, but beer is like liquid bread. I switched to wine and still drink almost daily. Wine does not seem to affect my weight like beer does. Anyway - works for me.
I noticed the weight dropping off of me within a week of starting this diet and it has stayed off for more than a year - got down to 169 at lowest, now at between 175 and 180 and holding steady. seems to be a good weight for me. I calculate out at about 17% body fat, which is a good fitness level for someone at 50 years of age. My total cholesterol went from a high of 229 to 160 (no shite!!). I have made the diet a permanent lifestyle change as I don't want to go back to 200 plus again.
and there you have it.
free your mind, your @ss will follow