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.

I definitely had to change my diet and eating habits.  I was an "emotional eater".  I ate when I was sad, depressed, angry, bored, happy etc.  It really became out of control. 

After a long research I chose the Jenny Craig* program to help me learn new healthy habits. This particular program worked for ME.  The program was my tool to learn about portion control and learn how to make healthy lifestyle changes.  I never felt deprived with the food.  Not feeling deprived is very important - I believe it helps you stick to any program.

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.


One of my Secret Indulgences
I was religious to my daily 1,500 calories intake that consisted of six small meals (breakfast, snack, lunch, snack, dinner, snack).  With the help of my consultant Ronni, I learned that I can still enjoy my favorite foods and my secret indulgences and still be within the boundaries of healthy eating.   She often say: "The key is on the preparation and the quantity."

To this day I still follow the same concept of six small meals a day.  It keeps my metabolism GOING all the time.  I don't skip any meals and I don't OVER indulge.

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 did not occur over night.  It took time to rearrange my mind set, but it can be done.  I'm living proof.

 Sensible Eating & Portion Control is important

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.

 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.

*Disclaimer - Jenny Craig is not compensating me in any way nor they asked me to promote them.  I'm just a satisfied customer, and all opinions are my own. 



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.

My Own Typical Day on Food and Exercise 

Maximize Your Life Tools

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

 Here are Recipe Links for meals that you might like to use:

Under 400 
Attune Foods
A Healthy BLT Burger  
Chocolate Cherry Smoothie
Strawberry Filled Brownies Bites
3 ingredients meat loaf 
Skinny Taste

My Own Snacks
My snacks consist of 100-200 calories and I always try to have them with me on the go.

Here are some samples of the snacks I eat:
  • Any kind of medium sized fruit. Fruits like grapes, strawberries, blueberries, watermelon - 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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Warning:  You have to know that dropping weight requires commitment.  Losing weight and keeping it off --requires some serious lifestyle changes. 

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



2 comments:

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

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    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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