Things You'll Need:
- Determination
- Motivation
- Calorie counter software
- Measuring tape
- Walking shoes
- Healthy food!
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Step 1
First of all, you are going to have to establish a baseline. That means you will have to measure your weight as well as all your measurements. I found it convenient to use a spreadsheet for recording the data. Now is a good time to record everything that goes into your mouth and find out its caloric value. There are online calorie counters that are easy to use. Calculate your daily totals for several days. This will educate you as to how many calories you are eating. Get in the habit of weighing yourself every day - it will keep you aware of trends starting, as well as show you how much you are losing. Most sites recommend getting a daily base of 1200 calories and everything over that can go towards weight gain if you are not active!
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Step 2
Now that you are educated, start shopping. Go for the vegetables first - they should make up most of your diet. Buy things that you really love and find new ways of preparing them. Salads can be very inspiring if you take the time to find new combinations and dressings.
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Step 3
Check out new fruits and use them as your new candy - using them sparingly as dessert. Some fruits can be eaten without measure - like blueberries and grapefruits and blackberries and mulberries! Think of spa desserts like fresh raspberries topped with a low calorie whipped topping - now that's dessert!
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Step 4
Check out healthy snacks because you will snack - that is probably why you started gaining weight in the first place! Do you love salsa? Stock up on it. What about popcorn? Pretzels, baked chips - just watch the calories! Celery with fat free cream cheese! Or Pickles!
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Step 5
Now check out your condiments. Are you adding calories unconsciously? Get hot mustards, pepper sauces, nonfat mayonnaise, herbs, garlic, chili peppers, etc... that have very little calories and high flavor. You need to wake up your mouth and enjoy eating. There are many forms of Mexican and Chinese food that can be made very low calorie that taste wonderful and stay within a low calorie range.
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Step 6
Get some routines going, like sleeping and daily walking and water drinking - make them rock solid. If you get too many variables - you will have a hard time keeping to your goals. Once you have established a pattern, you can increase exercise as you are comfortable. (Don't forget the good walking shoes)
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Step 7
Now keep it up all year long! This is a change of life for you and you will be adjusting it as you get healthier and healthier. If you find your weight is stubbornly holding on - go out and treat yourself to a high calorie meal - sometimes you need it. Then get back to work.
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Step 8
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Comments
goodkarmatoday said
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boatst said
on 2/18/2009 Oh! If only it were as easy as it sounds. Thank for article.
cjmiller said
on 11/28/2007 Good suggestions, but I believe it is definitely NOT a good idea to weigh yourself everyday... basic weight fluctuates to much from day to day because of waterweight, sometimes I have weighed 4 lbs lighter just because of that. The best thing to do is to weigh yourself on the same day every week, but if you can't wait that long I think every 3 days would do. Great job!