We’re all the same. We don’t want to work hard; we just want to lose weight.
Over the years I have perfected my method and formulated a plan that can help even the worse exerciser or dieter get results. Most people think that you have to cut back on everything to lose weight. They think you have to stop eating so much, start exercising more and spend every waking moment in the gym on dirty equipment next to smelly people.
Well, the truth is that could work, but only if you’re freak of nature. Most people don’t realize that losing weight and maintaining that weight loss is contingent upon you making sure you eat enough, not too little, making sure you exercise enough, not too much and making sure you get plenty of rest, not set up camp in the gym.
The Diet
You can crunch, sit-up, jumping jack and push-up all you want. If you’re not eating right, it’s irrelevant.
My personal diet consists of simple foods that everyone likes that can be jazzed up to fit any occasion and feed everyone. Even those who are not dieting will enjoy these items. Choose one from each category per eating time and change it up if desired. The power is not only in the nutritious food, but the portion control.
BREAKFAST
• 1 egg, dry toast, 1 slice of bacon
• 1 oatmeal packet, 8 blueberries, 10 walnuts
• ½ cup oatmeal, 1 tbsp honey, 8 blueberries
• ½ cup of grits with light butter and part-skim, low moisture mozzarella
• 1 cup raisin bran
SNACK
• 1 cup light yogurt
• 1 apple, banana or orange
• ½ cup grapes or berries
• ½ cup almonds and ½ cup craisins
• Trail mix bar
LUNCH
• 1 cup cooked whole grain pasta with veggies
• Small romaine lettuce or spinach salad with sliced almonds, croutons, low moisture, part-skim mozzarella, 1 tbsp dressing or olive oil and lemon juice
• Palm sized serving of fish, chicken or beef sear cooked in olive oil
• Seared chicken wheat sandwich with low moisture, part-skim mozzarella, romaine lettuce, avocado and onions
• Vegetable brown rice seasoned with tarragon and cilantro
• Medium sized salmon Caesar salad with 2 tbsp Caesar dressing, croutons, 2 tbsp parmesan cheese
SNACK
• 1 cup light yogurt
• 1 apple, banana or orange
• ½ cup grapes or berries
• ½ cup almonds and ½ cup craisins
• Trail mix bar
DINNER
• 1 cup cooked whole grain pasta with veggies
• Small salad with sliced almonds, croutons, low moisture, part-skim mozzarella, 1 tbsp dressing or olive oil and lemon juice
• Palm sized serving of fish, chicken or beef cooked in olive oil
• Seared chicken wheat sandwich with low moisture, part-skim mozzarella, romaine lettuce, avocado and onions
• Vegetable brown rice seasoned with tarragon and cilantro
• Medium sized salmon Caesar salad with 2 tbsp Caesar dressing, croutons, 2 tbsp parmesan cheese
SNACK
• 1 cup light yogurt
• 1 apple, banana or orange
• ½ cup grapes or berries
• ½ cup almonds and ½ cup craisins
• Trail mix bar
Small frequent meals that keep your metabolism going are the key! Have breakfast, the first and most important meal of the day, no more than 1 hour after you wake up. Have your six small meals a day, breakfast, snack, lunch, snack, dinner and snack and stop all eating two hours before you go to bed. When you sleep on a full stomach your body cannot metabolize the fat because it is at rest. Lastly, drink water like your life depended on it. Replace sodas and most juices with water.
Exercise and Sleep
This is actually the easy part. Exercise when you can, don’t stress over it. Stress makes you gain weight; as does lack of sleep. So exercise for an hour and sleep like a champ at night for at least 7-8 hours when possible. Being a mother of a 4 month-old, a full-time mental health professional and a graduate student, I understand the difficulty in that, but it’s possible.
Do it for your health, do it for you. Good luck!
