posted on Oct, 11 2016 @ 08:45 PM
This is for all you people that want to lose weight, rehabilitate and stay in generally good condition without crazy diets, running, jogging, bike
riding or doing a bunch of weightlifting in a gym.
I speak from experience when I say that I have used many of these methods in my life and the crazy diets do not work to keep weight off.
Running or jogging on asphalt puts an unnecessary strain on your ankle, knees and hips.
Bike riding is fun for sightseeing and as a hobby, but using it to keep in shape or lose weight is not worth it.
People that are obese are at risk for heart disease and diabetes. I weighed 235 lbs @ 5'11" and I became diabetic in the process. I have a heart
arrhythmia which is an irregular heartbeat. I have overcome these issues and kept them from being dire health problems by instituting some changes to
my diet and exercise regimen. Perhaps, some of you could benefit from my experience.
You do not have to have diabetes to eat the way I do or a heart problem to exercise the way I do, but I am going to share with you how I lost 55 lbs.
and maintain it.
Eating habits are hard to change. Look at the size of your palm. Use your palm as a guide for portion size. Eat what you want, but only eat the
size of your palm as a portion.
Now, when you eat vegetables, some are inclined to put globs of cheese or butter on them and this is not healthy. If you want to put cheese or butter
on anything, melt a teaspoon in the microwave and take you vegetables and place them in a plastic bag with your melted choice and shake it.
Whenever you are going to add a condiment other than mustard, you should place items in a container or bag and use only 1 tablespoon max and shake it
up. Salad dressing is an easy condiment to overused and should be added in this manner.
When drinking juices of any kind, always use the 4 oz. measure. Better to eat a fruit, again, remember your palm size.
Do not get caught up in what you cannot eat. Moderation and portions are key here. Cake and pie and ice cream and chocolate are all okay to eat as
long as you only have that palm sized portion.
I never recommend being a vegetarian as a healthy way to eat because we are carnivorous and meat is an important part of our health system, so eat
fish, beef, turkey, tuna, pork, chicken in palm size portions. Use olive oil or vegetable oil when sautéing, but use the very least amount possible.
I put a tablespoon in a bag and shake before I put them in the pan, meat or vegetables, to keep from using to much oil. This is where I add salt or
pepper or garlic, too.
I wrote an OP not to long ago about how I love to deep fry and that is something I treat myself with maybe once a week, but I still only eat palm size
portions when I do.
When you eat and what you eat when you eat, makes a huge difference about losing weight. Here is a sample day for me with times and choices. I drink
about 2 gallons of water each day to keep hydrated and to flush my system.
Breakfast: 8 am
4 oz. of OJ or an Orange.
2 slices of dry white toast or 1 pancake.
4 oz. of grits or oatmeal. Teaspoon of melted butter. Cinnamon.
2 eggs scrambled with teaspoon of whole milk or sour cream.
2 slices of well done bacon or sausage patties.
8 oz. coffee w/one teaspoon sugar and one tablespoon whole milk.
Snack: 10 am
4 oz. of yogurt or fruit.
Lunch: 12 noon
1 1/3 lb. hamburger (sirloin), 4 oz chicken or tuna.
4 oz. of potatoes or rice.
4 oz. of black beans.
8 oz. milk shake.
Snack: 3 pm
4 oz. of nuts.
Dinner: 6 pm
4 oz. steak or fish or turkey or pork.
4 oz. broccoli and cauliflower w/ teaspoon of melted butter.
Salad mix with carrots and onions and tablespoon of bleu cheese dressing.
4 oz. potatoes or rice or pasta.
4 oz. black beans.
4 oz. orange soda.
Snack: 10 pm
Popcorn or 1 scoop of ice cream.
I do exercise in the morning after I eat. I walk 3 miles at a regular pace. But I do it in a pool with resistance and I use what I call water
aerobics. I wear water shoes with cotton socks to avoid blisters. I, also, do this at night before my snack. Many of you do not have access to a
pool, but if I were you I would try to find a way to do so.
These changes have helped me immensely. I was told I would need insulin to treat my diabetes daily and I have not because I have followed this
regimen and my blood sugar has remained in normal range now for 5 years as a result.
Maybe you like what I have shared and maybe you disagree, but it has worked well for me and I just wanted to share. I am not a dietitian or a fitness
instructor. I did this on my own without the help of anyone. I did get some guidelines from the diabetic diet sheet in the hospital, but the rest
was up to me to implement and maintain. My weight has varied from 165 to 175 depending on the season, but I have been in the best health and shape
due to these changes.