WORKING FOR ME, WHY NOT YOU
It all began in June of 2012, My Lifestyle Change. I had quit smoking, with the help of Vaping. Fearing that I would gain weight, as I had heard, many former smokers will. At that time, I weighed about 235 and did not want to get any further north of that weight. Click here if you want, you can check your BMI here
Looking at several different diet plans, none of them were attractive to me. Realizing that I am not the type of person that takes restrictions very well. I could see me failing fast on the plans I was looking to try.
Reading up on my dilemma, rediscovered an idea, calories in, calories out. Seem too simple, but you also need to be sure you are eating the correct foods. And the proper nutrition is paramount. You must keep a check on this.
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Portion control is not difficult. Although, at times it can be frustrating. Any package of food will have a Nutrition Facts on the package Get in the habit of reading these labels. I did. There is a lot of information there, there could be more. Pay careful attention to the serving size and the calories.
You will get, if you don’t now, a good feel for portion sizes, what a cup looks like or what 3 ounces of chicken breast looks like. In the beginning, I weighted or measured everything. Got myself a digital kitchen scale, works wonderful.
Whatever I am planning to eat, I weight it. Some foods you may want to weigh after cooking, see how much fat or water cooked off and now you don’t have to eat.
You can get the correct calories and serving sizes, from a calorie counting app on your phone. I use MY FITNESS PAL. This one works excellent.
And it is free, that’s always good, right? Then you tell them what kind of life you lead. First one that says party, party, party is disqualified.
Just active or sedentary or in between, this will make a big difference in the calorie you are allowed. Not that they will punish you. But surely you will punish yourself, you will, right? Sometimes there is a little pain in a Lifestyle Change,
When you start with My Fitness Pal, you fill out your profile, your weight and your goal weight, also the amount of weight you want to lose per week. Log all your meals, beverages, water. The calories you are “allowed” will be displayed at the top. Your job is to finish the day under that number.
You will need to know how much you have eaten or drank to input your meals. For instance: chicken breast, baked, boneless, skinless if you put that in the search a list will come up of different portions and other options.
Such as some dishes from restaurants. Pick the one that is right and change the portion size to match your meal, then calories are assigned. Don’t worry, it is not as involved at it seems.
There are many other calorie counting apps and websites, look them over and find one you like. For my zero cost, My Fitness Pal is easiest and has been completely free of freeze ups or crashes. And there is the nutrition information you need, right in the app, for the foods you have entered.
You will need to figure out how many calories you want to “spend” on any food you are considering, based on the calories you are allowed. You should split them up between your 3 meals. Don’t forget you can “earn” extra calories by working out. Of course if you “eat” your exercise calories, losing the weight will be much slower or not at all.
I’m a pizza lover, my favorite is New York hand tossed pepperoni, almost 400 calories a slice. Believe me I can devour 4 slices without batting an eye. On a 2300 calories, a daily limit, team that up with a couple beers, I am done for the day!!!
You may have foods like that you love, you do not have to give them up. A Lifestyle Change does not have to mean restriction forever.
This is what allows you to have your favorite, fat laden, sodium time bomb food. Would you like that? It is what I do and I don’t see why you could not.
The trick, as far as what I did, was to stretch the time out as far as you can. The pizza example above, occurs about every two weeks sometimes three. Not too, long is it? Considering I love pizza and used to eat it about 4-5 times per week.
Of course, back then I was tipping the scales over 250. Now 187. Not just the pizza, beer, burgers, fries and all the “good” stuff. These things, I still eat, only not very often.
Moderation is a large help for me, it may be for you also. Remember, it is a Lifestyle Change, not a diet.
What occurred when I started my lifestyle change, I am at a loss to explain. But I will attempt to do just that. More than a wish to be better, healthier, stop taking pills and feel stronger and fitter.
It was a passion, a desire, a will that would not be denied, a knowledge that I would not stop, would not quit, no matter what occurred. A commitment.
I thought of my granddaughter, just 12 this year. I plan to dance with her on her wedding day. I’m not going to do it with a cane or from a wheelchair. A snappy little swing number is what I am thinking. Sound good? By the way, I’m 63. And I will do this, and do it right, even if I’m 85-90.
When I was starting. this lifestyle change I knew there was going to have to be some burning off calories. So, joining a gym was the easiest solution. Most have a multitude of machines, weights, classes for different things. And of course about any piece of cardio equipment you can envision.
Walking is an excellent way to burn off some calories. Hiking, riding bicycle, playing sports in general. Board games do not count as sports!! Ya think?
BE SURE before any physical exertion, check with your doctor. And stretch and warm up, failure to do these things increases your chance for an injury. Ouch! We don’t want that, do we??
HOW TO TELL
How do you know if this program is helping? You will be losing the healthy slow way. You will be seeing your doctor, pay attention to your blood tests.
They should, they will improve each time you get one. Cholesterol, the good (HDL) will come up and the bad (LDL) down, your triglycerides (fat in your blood) will go down and all the other items will improve. If you are eating right and getting some exercise.
Before starting any duet or exercise, you should meet with your doctor. Of course if it takes 4-6 months to get an appointment. At least talk to a doctor.
There is no doubt in my mind you can accomplish this. You agree ?
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