Post by Lynda on Aug 5, 2013 14:43:20 GMT
Diet and being healthy are all life style modifications. I am fat due to my lifestyle. Change my lifestyle, the physical will follow.
This weekend, for the billionth time, I thought of doing low carb. The idea of eating meat all of the time just makes me want to cringe but the results are always enticing. This thought process is not about how I can change my lifestyle but changing my diet.
I lost close to 100 pounds simply by making a lifestyle change. I became more active, nothing extraordinary, and modified how I ate. My husband at that time, and I decided to not eat out ever and due to health issues I was forced on a low fat diet. I did not obsessively count all of my calories. At the time my thought process was this, "I burn calories in my sleep but not fat. Fat is what is causing me pain."
I drank regular sodas and ate sugary foods but didn't eat more than 15 grams of fat a day. I walked two miles or more every day, never missing one. The initial start of this change I did not exercise at all. I gave my body a chance to adjust to the changes before exerting it.
I understand that I am not in my 20's any longer and that my metabolism has crashed hard core....But I can keep the same mind set and still make a good change. Each day I feel like a prisoner of the diet yo yo. It makes me feel sick when my brain goes back and forth- my waistline is expanding and I am at my largest. I feel horrible.
This is what I am going to do. The Lynda plan:
Behavioral change:
I am going to stop looking for a quick fix, it took time to get this fat, it will take time to get the fat to go away.
I am going to learn patience, again time is the issue here. I want results as fast as a minute but that is so unrealistic one should have me committed for expecting it.
I am going to make myself believe that I deserve this, not just for my own health and self dignity but for my children and husband.
Food Plan:
Reduced fat- 25 Grams per day or less. If I eliminate junk food like candy and junk food. Eat healthier options will naturally reduce caloric intake with one to two cheat days. One to two cheat days must fall within a day that I am working out AND still must be low fat.
Do not skip breakfast. Despite how difficult it can be to eat in the morning, force myself to eat something even if it is small, this jump starts the metabolism. Snack between meals keeping it healthy.
Don't obsess over the points, carbs, calories- focus on naturally low fat and wholesome foods.
Don't eat after 8 pm
Exercise:
First week of change, no exercise mandated. Give myself the mental time to adjust to the eating plan and sticking to it.
Start working out 30 minutes to 45 minutes -4 days a week starting Monday skipping every other day.
Spend a little extra time walking with the kids, even on off days
Not to be too personal, but kick sex life up a notch and actually do that more often..
Interpersonal-
Give myself time to adjust, change will not be obvious overnight but celebrate the small triumphs because to me, they are grand.
Stop beating myself up for feeling like a failure
Stop obsessing over what I eat, there are better things to focus on and no ONE diet is the best it is what works for me that matters.
Keep track of what I am eating in a journal- here or some diet tracker just to know where I may need to fine tune things
Write down feelings if and when I do decide to eat off plan (I will not call it failure, I am human)
Come up with ways of battling the demons rather than sating them with food.
This weekend, for the billionth time, I thought of doing low carb. The idea of eating meat all of the time just makes me want to cringe but the results are always enticing. This thought process is not about how I can change my lifestyle but changing my diet.
I lost close to 100 pounds simply by making a lifestyle change. I became more active, nothing extraordinary, and modified how I ate. My husband at that time, and I decided to not eat out ever and due to health issues I was forced on a low fat diet. I did not obsessively count all of my calories. At the time my thought process was this, "I burn calories in my sleep but not fat. Fat is what is causing me pain."
I drank regular sodas and ate sugary foods but didn't eat more than 15 grams of fat a day. I walked two miles or more every day, never missing one. The initial start of this change I did not exercise at all. I gave my body a chance to adjust to the changes before exerting it.
I understand that I am not in my 20's any longer and that my metabolism has crashed hard core....But I can keep the same mind set and still make a good change. Each day I feel like a prisoner of the diet yo yo. It makes me feel sick when my brain goes back and forth- my waistline is expanding and I am at my largest. I feel horrible.
This is what I am going to do. The Lynda plan:
Behavioral change:
I am going to stop looking for a quick fix, it took time to get this fat, it will take time to get the fat to go away.
I am going to learn patience, again time is the issue here. I want results as fast as a minute but that is so unrealistic one should have me committed for expecting it.
I am going to make myself believe that I deserve this, not just for my own health and self dignity but for my children and husband.
Food Plan:
Reduced fat- 25 Grams per day or less. If I eliminate junk food like candy and junk food. Eat healthier options will naturally reduce caloric intake with one to two cheat days. One to two cheat days must fall within a day that I am working out AND still must be low fat.
Do not skip breakfast. Despite how difficult it can be to eat in the morning, force myself to eat something even if it is small, this jump starts the metabolism. Snack between meals keeping it healthy.
Don't obsess over the points, carbs, calories- focus on naturally low fat and wholesome foods.
Don't eat after 8 pm
Exercise:
First week of change, no exercise mandated. Give myself the mental time to adjust to the eating plan and sticking to it.
Start working out 30 minutes to 45 minutes -4 days a week starting Monday skipping every other day.
Spend a little extra time walking with the kids, even on off days
Not to be too personal, but kick sex life up a notch and actually do that more often..
Interpersonal-
Give myself time to adjust, change will not be obvious overnight but celebrate the small triumphs because to me, they are grand.
Stop beating myself up for feeling like a failure
Stop obsessing over what I eat, there are better things to focus on and no ONE diet is the best it is what works for me that matters.
Keep track of what I am eating in a journal- here or some diet tracker just to know where I may need to fine tune things
Write down feelings if and when I do decide to eat off plan (I will not call it failure, I am human)
Come up with ways of battling the demons rather than sating them with food.