Do you want to lose weight and keep it off? Duh, who doesn’t, right? Despite all the claims spread by the makers of various diet pills and exercise gizmos, the answer is really not all that complex.
Here is a simple way to lose weight. I know, I followed it myself. Keep in mind that I am a healthy woman in my 40s. The following is just a list of what an ordinary woman did to lose weight. It is not intended as a replacement for medical advice. Please, if you are under the care of a doctor or other medical practitioner, follow their advice. If you have any medical concerns about what is listed below, please consult a medical profession.
As far as diet is concerned: follow these four steps to lose weight:
- Do not eat between meals. (If you are truly hungry between meals (that is, your stomach is growling loudly and constantly or you feel light-headed and/or irritable, etc.) eat one piece of fruit or a piece of string cheese. Try to have fruit, veggies and protein (especially low-fat dairy) at every meal.
- Eat only one serving at meals – no seconds. Fast-food is okay once a week, but no super-sizing (I usually don’t eat French fries).
- Allow one day each week to indulge lightly in a favorite treat, such as chocolate, ice cream etc. (Don’t go hog wild, just have one serving.)
- Drink water or diet pop (caffeine-free preferred). Non-fat milk is okay.
You might think I eat tofu and carrot sticks. Not at all. Here is what I typically eat:
- Breakfast: one serving of dry cereal or oatmeal or toast with vegetable-oil spread, a small yogurt, one small piece of fruit.
- Lunch: One can of soup or one hot dog or one serving of chicken plus one serving of fruit or vegetables (I have found that finishing with a piece of fruit satisfies my sweet tooth).
- Dinner: I eat whatever the family eats, one serving. I have a family of five and we each pick something for dinner. I always make sure there are vegetables on hand.
Exercise is also essential to weight loss. Our bodies were made to move. Exercise for at least 30 minutes a day, seven days a week. I walked briskly or exercised to one of many exercise videos I have at home, usually 45 minutes to an hour but always at least 30 minutes at a rate at which I felt I was exerting myself, but not killing myself.
That’s really all it took for me to lose weight. Of course, it took breaking a lot of bad habits. Here is a list of things I did to keep my mind off food:
- If you’re a stress eater like me, try to figure out what is stressing you out and address the problem
- Talk to a friend
- Do a chore you’ve been putting off (like decluttering)
- Watch successful weight loss journey of other people to keep me motivated
- Knit/crochet (great to prevent nibbling during TV time)
- Do a favorite craft or hobby (or try a new one)
- Play with your kids
- If you have a real craving for chocolate: Vela Mints has tins of chocolate mints that are great. Two pieces have eight calories and are just enough to get that chocolate fix.
In a nutshell: Eat at meal times in moderation. Save treats for one day a week (I generally wait until Sunday or a special occasion). Exercise a little every day. If you follow this simple plan, you will lose weight without diet pills, without gadgets.