- Wedding: November 2013 - St. Augustine Beach, FL
Make sure you are eating enough calories and exercising for at least 45 minutes to an hour three or more days per week with a mixture of cardio and weightlifting (search lift heavy and women.) Up your protein and limit your carbs (not carb free and not Atkins levels though). Make sure all carbs are whole grains like wheat bread, wheat pasta, and brown rice. Fill up on fresh veggies like carrot sticks and celery; I eat 8 carrot sticks before my lunch to slow me down and control my portions.
I also look for sugar free products over fat free products because sugar is worse for you and fat free products are usually loaded with sugar. Measure everything at first until you have a better idea of serving sizes (this was mindblowing for me.) I have two sets of measuring cups and spoons.
Eat at home more often because it’s easier to control the portions. We sometimes eat at home and then go out and order a small appetizer to share. We save money and calories that way. Also, if you buy frozen and/or seasonal fruits and veggies it shouldn’t impact your budget too much.
I only notice a difference with my weight when I control me portions AND exercise regularly. I started out on myfitnesspal.com and with a weight watchers points guide to help me pick better foods and keep track of my calorie intake and exercise calories. Also, toss the scale and get a tape measure to measure inches instead. When that scale won’t budge you will still see progress in how many inches you’re losing.
Here’s a typical day for me:
Breakfast: egg (egg white if you have cholesterol problems, if not, you’re okay) with whole grain english muffin and a sprinkle of shredded cheddar; cup of coffee with Equal no cream (300-400 calories)
Morning snack: low fat mozarella cheese stick (60-70 calories)
Lunch: 8-12 carrot sticks, homemade soup or leftovers from dinner or sandwich made with wheat bread, no sugar added applesauce/fruit cup or orange (300-500 calories)
Afternoon snack: yogurt (100 calories)
Dinner: chicken breast/tenderloin or tilapia fillet with side of brown rice and broccoli florets with a sprinkle of cheddar (400-500 calories)
Usually no late night snack but if so: handful of lightly salted peanuts, glass of wine, or sugar free fudgesicle (80-100 calories)
*Lots of water and sugar free drink mixes throughout the day.