Let me start off by saying what works for me will not necessarily work for you. You will have to try out a few different things to see what works. I am also very type a so I like to have plans in place for eveything in my life. I soon found out that weight loss is not linear or expected.
It’s true that a pound is 3,500 calories. 1 gram of protein or carb is equal to 4 calories and 1 gram of fat is equal to 9 calories. I have the food nutrition background but I have a tendency to get lured in by fads. The Dukan Diet book is sitting on table but I couldn’t follow it because it’s not right for me. I know that just because I ate a 300 hundred calorie slice of chocolate cake doesn’t mean i ruined my diet and just because the scale went up 5 pounds doens’t mean I really gained it because I know there’s no way I ate 17,500 calories.
This is what I did and I’ve lost over 20 pounds since the middle of October. (I managed to lose weight during the holidays! yay!) I was not obese but just slightly overweight. Now I’m within the BMI normal weight range. I started off by identifying my weakness (bread, desserts, sweets, and pretty much all empty refined sugars and carbs). I forced myself to cut it out by loosely following the south beach diet to cut my cravings for sugar. i’ve done this several times before for several reasons and it gets easier each time. i also tracked my calories. (i used loseit and then fitbit after i got the fitbit activity monitor.)
i kept myself a few hundred calories under my bmr. i used an online calculator to calculate my bmr so that i knew how many calories i burned if i was pretty sendetary. any activity resulting in burning additional calories was a plus.
because i ate mainly proteins, the calories i consumed each day dramatically decreased. i then added in only good grains. i cut fruit out the first week only so i still a good amount of carbs. i didn’t do low carb — only good carb.
i switched from honey to agave nectar for my greek yogurt. i haven’t bought sugar in ages. it was a good two months before i started eating any white flour or sugar and even now, it’s in moderation. i’ll have a container of fruit flavored fage or chobani yogurt instead of getting just the plain and sweetening it with agav nectar.
i don’t eat red meat so eating protein is difficult. i eat a lot of eggs (i don’t have cholesterol issues), chicken, nuts, fish, low fat cheese, greek yogurt, nut butters…
i find that by eating mostly protein, i am full without eating too many calories. i don’t want to say anything bad about fad no or low carb diets because it works for many people. just remember that when you cut out the carbs, the first ten pounds you lose during that week is mostly water. i am also not a fad of no fat. your body needs fat so the key is eating good fat. i never toss egg yolks or say no to an avocado.
good luck. you still have some time. just keep focus and don’t come up with a plan that is too diffult to follow.