Like many people I have went back and forth with my weight loss. I would lose 20 pounds and gain it all back in half the time I took to lose it. I would try many diets, which for me none of them worked. The word DIET in my mind is a bad word. Going into this I had the mind-set that I was going to change my life so I needed to make a lifestyle change. No short-term diets here… I am in it for the long haul.
So if this sounds appealing and you need to lose some weight follow this list to get started and stick with it. Following these guidelines I was able to lose 30 pounds in four months. **This list may not work for you, the important thing is to find something that works for you**
1. You have to make up your mind that you want to change. Many people were telling me for years how I needed to lose weight. I had to realize for myself that I needed to lose the weight.
2. Start small. As with anything bombarding yourself with a laundry list of things to do will get you nowhere fast. Stick to making one or two changes at first and see them through. For example, I started to eat three to five servings of fruit daily. Once you begin to eat fruit and make a habit of it, your body will crave it. The natural sugar in fruit will help with curbing the want to give in to your sweet tooth.
3. Eating healthy is key to weight loss. Take time to plan what you are going to eat. If you are debating if you should work out or eat healthy, go with eating healthy. Implementing these power foods is a good idea to get started with your weight loss program. Another guide I use is Michi’s Ladder. It breaks down food into five tiers, one being the best and five being the worst. I try to stay in the top two tiers.
4. Have a cheat meal. I have a cheat meal once a week. I will eat whatever I want for one meal. The one thing this does for me is it reminds me how crappy I feel after eating food that is not healthy. It only takes one meal of fried food to make your body feel like crap. If you happen to mess up more than once a week…DO NOT WORRY ABOUT IT. The next meal get back on your eating plan. A key idea to remember is you have to think long-term. A good pace for weight loss is one to two pounds a week.
5. Eat multiple meals a day. I eat six or seven meals a day. As long as your awake and active you should keep eating to keep your metabolism going. It is also important to eat every three hours. If you do not your metabolism begins to slow down.
Eating less is not good. Do not go below 1,200 calories a day. I typically try to eat around 2,100 calories a day.
My Daily Food Diary
- Breakfast: Two omega enriched eggs and two eggs whites. One slice of whole wheat bread, toasted with peanut butter on top. Three slices of turkey bacon. I usually eat some fruit, blackberries are my favorite. One glass of water or green tea.
- Snack One: Greek Yogurt, Bear Naked Peak Protein Granola and fresh strawberries. Sometimes I will add blueberries into the mix. This is my favorite snack to eat. One glass of water.
- Lunch: Turkey sandwich (turkey lunch meat from the deli, stay away from meat in packages), mustard or olive oil mayonnaise, on whole wheat bread. I will add some fruit here as well. Sometimes, I will switch the sandwich out and eat a salad with olive oil salad dressing with turkey mixed in. One glass of water.
- Snack Two: Another serving of fruit and one glass of water.
- Dinner: Chicken or fish, veggies, brown rice, serving of fruit, and water. If I did not eat a salad at lunch I will eat one at dinner. One glass of water or green tea.
- Snack Three: Almonds, apple and a glass of water.
- On the days that I lift I drink a protein shake with water before I workout and one after with milk instead of water.
- Stop eating 4 hours before your bedtime.
- Protein pudding is good snack. I make chocolate pudding according to the directions on the package adding two scoops of protein to the mix.
- I include a multivitamin and a fish oil supplement.
6. Find a work out plan that works for you. I use the Power 90 program and will graduate to P90x when I complete Power 90. Take my word for it these programs do work, but you have to put the work into it to get positive results. Make sure to start with Power 90 as it will prepare you for P90x.
7. Stay active. Apart from working out it is key to add some extra activities to your work out plan.
Here are some ideas:
- Hiking- a great way to burn some calories and see the outdoors. Add a pack on your back for an added challenge.
- Biking- I try to bike two or three times a week. Or if you are crazy ride a 100 miles in one weekend. Make sure to read part two of the bike adventure. My next goal is to ride a century, which is 100 mile ride in one shot.
- Canoeing/Kayaking- Getting some friends together to hit the water is a great way to work on some upper body strength. I just did a 8 mile canoe trip @ Morgans Outdoor Adventures.
- For more ideas check out this article: 50 guy trips that will change your life.
8. Create short-term goals. Once you create them write them down. Stick with your goals too. I knew it was time for me to “man up” and get serious about my weight loss. Once you start an activity for 21 days it becomes a habit. It might be hard at first but stick with it and it will become part of your day.
- Once you build your momentum keep it going.
- Remember to commit to the lifestyle change and avoid DIETS.
- Start small.
- Eat a cheat meal.
- Eat multiple meals a day.
- Have a small network of friends who will support you and your efforts.
My Personal Goals
- Lose another 30 to 40 pounds, which will put me at my target weight of 190-200.
- Get my body fat percentage to 10% or lower.
- For the first time I want to see my abs.
- Do more outside. I do not want my weight to hinder me from my adventures. This is a good motivation for me.
Hope this helps you on your path to weight loss. Good luck!