Lose Weight by Eating Constantly Part Two

DafeenahStarred Page By Dafeenah, 22nd Mar 2011 | Follow this author | RSS Feed | Short URL http://nut.bz/5j30m7x9/
Posted in Wikinut>Health>Diet & Nutrition

How I lost 100 lbs and improved the quality of my health drastically. An easy to follow diet and exercise regime that will help you to lose weight and improve the quality of your health.

Meal Planning

Planning my meals out ahead of time was probably the toughest part of the diet for me, but it was essential if I wanted to stick to my diet. Every Sunday night I would sit down and make out a meal plan for the entire week. Then on Mondays I would go shopping and buy the necessary items on my list so that I could make my prepared meals. This allowed me to always have the items I needed at home to make a quick meal. I didn't necessarily eat what I had written each day. If I had planned on fish, but decided I wanted chicken, then I had chicken. I would have fish the next day. This is probably one of the reasons I stuck to my diet. I could plan but if my plans changed at the last minute, then my diet was flexible enough that I could even eat out without "falling off the wagon". It also meant I had my "healthy snacks" for the entire week This is how I was able to lose almost 100 lbs in a year and kept it off for more than 7 years now.

Breakfast

Most people have heard breakfast is the most important meal of the day. However, many people fail to realize why it is. By eating a big meal in the morning, you will feel less hungry throughout the day. You will also have enough time to burn off any excess calories that you may have consumed.

My breakfast often consisted of an omelet. I didn't cheat myself either. I used 2-3 eggs including the yolks. This was my "cheat" meal so I was going to get my money's worth. I would chop up fresh veggies like green and red peppers, onions, mushrooms and cheese. I used a non stick spray such as Pam instead of oil or butter to cook my omelet. I love ketchup with my eggs so I would add a bit on top once my omelet was cooked.

What most people don't realize is that eggs are a protein so instead of having a burger, I would have eggs. This kept me from feeling protein deprived throughout the day.

After my omelet, I would have a bowl of freshly cut fruit, bananas, strawberries and some melon usually. While any fruit is good, limiting your intake of bananas and apples is recommended. They have extra starch and fat that other fruits such as strawberries or watermelon don't. Eating more melon also helps to remove excess water from the body so eating some for breakfast will help to keep you from feeling bloated or from retaining water throughout the day.

Snacks

Snacking is important when you want to lose weight, but it is important to know what snacks are good for you. Just because it says "low fat" doesn't mean it is the best choice. Choosing snacks that are not prepackaged are often far better choices than prepackaged ones.

Cheese is a great snack to have. Sometimes I would pack some turkey and cheese and have turkey cheese roll-ups.By eating a slice or two of turkey and a piece of cheese, I would feel full until lunch time and not have cravings for the salty, fat filled snacks.

Low fat pretzels or popcorn are also good snack choices. Just make sure to read the label for serving size.

It goes without saying that fresh fruit or low fat yogurt is an excellent snack to have. This was my usual morning snack. I would have a handful of grapes along with a low-fat yogurt. I had to try several different brands before I found one that I liked. It is important that you like what you're eating. Even if the brand you like has 2 fat grams more that is ok. The key is moderation not deprivation.

Lunch

For lunch I often had a piece of grilled chicken or tuna fish and a salad. I would pile my salad as high as I wanted with fresh romaine lettuce and spinach. Iceburg lettuce is ok, but it doesn't have the nutritional value of romaine. I used regular ranch salad dressing. I would measure out 1-2 tablespoons and pour it over my salad.

I am not a big salad lover so my salad usually consisted of little more than lettuce, baby spinach leaves, cucumbers, and tomatoes, but you really are only limited by your imagination as to what you put in your salad. If I didn't have time to pack my salad, then I would choose a restuarant that had a salad bar where I could make my own salad. This is still a much better option than my usual double cheeseburger and fries.

In the afternoons, I may or may not have a snack. It really just depended on how hungry I was feeling. If I felt very hungry, then I would have a snack similar to my morning snack, but if not, then I didn't.

Dinner

For dinner I would have chicken or fish. I would either bake or grill it along with a vegetable. I only ate red meat once every 3 days because that is how long it takes the body to absorb and get rid of the fat from the red meat.

There are many foods that you can use as "cheats". If you want mashed potatoes, then use sweet potates as opposed to regular white potatoes. They are much sweeter and will require less seasoning and/or butter. Sweet potatoes are also good if sliced thinly and baked crisp in the oven especially if you have been craving potato chips. Sprinkle them with a little salt and pepper and have them for dinner.

I learned how to use vegetables as substitutes for some of my favorite foods such as using spaghetti squash to make "pasta" instead of pasta noodles. Although sometimes the spaghetti squash didn't quite do the trick. On those occasions, I would use whole wheat pasta instead of regular pasta. I didn't have it more than a couple times a month, but that was enough to curb my "pasta cravings".



If you missed Part One, you can read it HERE

Part Three Water & Exercise

More recipes:
Easy Bake 30 Min Greek Chicken
Walnut Apple Bread

Tags

Dafeenah, Weight Loss, Weight Loss Diets, Weight Loss How To Do It, Weight Loss Tips, Weight Management

Meet the author

author avatar Dafeenah
Freelance graphic designer specializing in book covers and ebook formatting

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Comments

author avatar Songbird B
23rd Mar 2011 (#)

Such a well deserved Star page, Dafeenah, and congratulations on an excellent article..really informative..

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author avatar foxpete88
24th Mar 2011 (#)

excellent article, thanks.-

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author avatar Denise O
25th Mar 2011 (#)

Dafeenah, A well put together article. Great info, love the personnal part of you in the story. Just a lovely page. Great read. Congrats on the star page, it is well deserved. Thank you for sharing.:)

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