NUTRITION

Any fitness pro or nutrition expert will tell you that DIET is anywhere from 80 to 90% responsible when it comes to transforming and building a better fitness and healthy level. Exercise its only 10-20% responsible. In another words, exercise does NOT outruns a bad diet.  I know that for a fact.

I definitely had to change my eating habits.  I am an "emotional eater".  and as such I eat when I 'm sad, depressed, angry, bored, and happy. I really needed to become aware of this.   It was really out of control. 

You have to make a life time commitment, otherwise you are putting a band aid on a big wound and it's not going to heal.

I became religious to my daily 1,500 calories intake that consisted of six small meals (breakfast, snack, lunch, snack, dinner, snack).  I learned that I can still enjoy my favorite foods and my secret indulgences and still be within the boundaries of healthy eating. The key is on the preparation and the quantity.

I love going out to dinner with my husband and when I do, I'm cognizant of my choices. 
I have changed the way I see food.  This way of thinking does not occur over night.  It took time to rearrange my mind set, but it can be done. 

Don't be hard on yourselves if you fall. We all do at one time or another, and sometimes many times, but Don't Give Up.  Get up the very next day and continue the path. Don't throw it all away just because you have a bad day.  Don't let bad days dictate your tomorrows.
One of my Secret Indulgences

 No matter what your weight loss goal is,-- know that even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits.  The goal is to get healthy not skinny.

So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new eating habits that will help you live a healthier lifestyle.

Commit yourself and ask yourself "How much do I want this?."  Remember, nothing worthwhile is ever easy and it never comes on a silver platter.  You have to go get it.

Note:  It is NOT recommended to eat less than 1200 calories a day.  You need to eat at least 1200 calories to try to cover your BMR (basal metabolic rate) so you don't go into starvation mode.  

You want to lose weight the healthy way.  You cannot rush this process, remember you did not get here over night you not going to reverse it overnight.


Overwhelmed?  Don't know where or how to start?
Don't worry - Focus on the nutritional part first.  You are changing habits and it is a process, be patient.  Step by Step we travel far.  Remember --> small changes make a big difference.

The below links might also help you:
How Do I Start 
Your 1500 Calories Eating Plan
Healthy Nutrition and Food Stocking - Basic for Beginners
Never Regain Weight Loss Again

Recipes
 Recipe Link for meals that you might like to use:
Under 400

Snacks
My snacks consist of 100-200 calories and I always have them with me on the go.
Here are some samples of the snacks I eat:
  • Any kind of medium sized fruit. Fruits like strawberries, blueberries, blackberries - I have one cup. ( I don't do fruit too often because of my condition of being prone to diabetes), but fruits are good for you.
  • Yogurt - Dannon Light and Fit (80 calories)
  • 15-20 almods
  • Laughing cow cheese wedges (35 calories per wedge)
  • Sugar Free Popsicle (15 calories per pop)
  • Popchips or Skinny PopCorn  or Fit Popcorn (100 calories per bag)
  • Sugar Free Power Pak Pudding (190 calories) You can find these in any health store.  Flavors: chocolate and vanilla. Eat especially after a work out.  (30grams of protein) (Gluten & Lactose FREE) Low Carb.
More Tools:
BMR Calculator  Calculates your Basal Metabolic Rate

BMI Calculator   Body Mass Index is a single number that evaluates someone's weight status based on their relation to their height.

Weight Loss Predictor
  Shows you about how long it’ll take to reach your weight goal

Food & Fitness Planner
WebMD Food & Fitness Planner is a great tool to set your personal weight goals, log meals, log fitness, and track your progress. 

Weight Loss & Diet Planer
WebMD Portion Size Plate is a tool that shows you portion control which is a critical part for a successful weight loss and weight management.

Are you a diabetic? Customize you Diabetes Meal Planner  HERE

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Reminder:  Please always check with you physician or health care provider before you start any diet and/or exercise plan.


"The journey of a thousand miles begins with a single step."--Chinese Proverb.




DETERMINATION - PATIENCE - CONSISTENCY - FOCUS



3 comments:

  1. Excellent weight loss. Did you eat any natural remedies as well on your road to weight loss.

    ReplyDelete
    Replies
    1. I don't know what you mean by natural remedies, but I did take supplements (vitamins) while I was losing weight, and now I do drink protein shakes once in a while because I do work out a lot.

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