I Lost Weight Without Drugs and Crash Diets
If you watch the biggest loser you will notice that they are losing weight faster than most people. While they are under controlled environments and doctors supervision there even when they go home they are still losing weight quickly. So if they can do it you should be able to also. I have lost weight without starvation, and without working out 20 hours a day. While I didn’t lose the weight over night I have noticed a huge difference without taking pills and just changing the way that I did things. When I started 12 months ago, I was almost 300 pounds. Now I am under 200 and not to my goal weight yet, I am a lot closer than I was. I could have lost more and faster I’m sure but I didn’t want to risk my health and yo-yo diet my way back up to the bigger weight.
How I Did It
MINDSET
For me this was the most important part of dieting. First thing that I did is got my "mind right." I started visualizing that I was thinner, and healthy. My dream is to run a marathon so I thought and felt that I was running that marathon, not at the almost 300 pounds that I was but at a healthy weight. I pictured myself thin, healthy and wearing clothes that didn’t hang on me. I thought about that daily. I made notes to remind me to think about it daily. That is what I mean by getting your mind set to do something. I visualized the end results and then I made my plan on how to get to that.
The easiest way to get your mind set is to get on that scale – For me that scared me. Then I joined www.fitday.com which is free and I took measurements. Everything that I needed was on this site. It told me how many calories I was eating daily, how many calories I was burning, and how I was going with my goals. I planned my meals weekly and so each day I knew what I could eat and how many calories I was eating a day. Once I ate the calories that I had planned I didn’t eat anymore for the day. Since I already had my mind set to that it wasn’t that hard. If you are going to lose weight, I highly recommend this site, and the price is right – FREE.
Eating
Next thing I did was cut back on my eating. I still ate everything that I used to, I just cut way back. No more second helpings, no more extra servings. I chose low calorie foods in place of the higher calorie foods, everything that my family ate I had some of it for the most part. I even had baked potatoes at dinner, but I used low calorie butter and less of it. I learned to measure my food and eat less. Since I already had my mind set to lose weight it wasn’t that hard to eat less. I always had a salad at dinner to start my meal, loaded it up with all kinds of vegetables it was like it was a meal all in itself. Then I used low-fat, low-calorie dressing on top so I could have more dressing on my salad without the calories.
I would change the amount of food I put on my plate. I had more vegetables than starches. I would have more protein then starches. I had a full plate, just with the lower calorie foods. On nights we had pasta, I would fill up on salad then measure my pasta to be sure that I wasn’t over eating.
I ate more on this un-diet diet than I did before. I ate smaller meals, and my snacks were no longer high calorie sweets but instead fruits and crackers. It seemed that I was always munching on celery during the day. I couldn’t keep enough of it in the house.
So to sum up my eating – I eat everything, find a way to make it lower calories and ate way less.
Exercise:
Being almost 300 pounds it was hard to get started to exercise. But I found a way. I started walking. At first I couldn’t walk a city block without getting winded. I had to stop half way around to rest. But I kept trying. Soon I was able to walk 3 miles a day at a fast pace. I was shocked that I was able to do that. Once I hit 200 pounds I was able to go faster and walk further and I felt great. I didn’t belong to a gym, didn’t have the money to do that so I had to find free things to do to exercise.
The only exercise equipment that I had was a jump rope. This little piece of string is amazing. You can get a great workout in 10 minutes; it’s a fast effective way to burn calories.
On days that I couldn’t go outside to walk I would do jumping jacks inside, running in place and crunches, I would also use the jump rope. . I hated days that I couldn’t go out, I am not one to exercise but did it faithfully every day. I didn’t spend hours doing it, but made sure that I did it. I exercised without expensive gym equipment and still managed to lose the weight. So you don’t need expensive gym equipment to do this. You just got to move.
Tips That Worked For Me
Walking - You don’t need expensive exercise equipment to lose weight.
You have to have your mind set to lose weight to be successful
You have to eat less – You can still eat everything, just eat less of everything.
Plan Your Meals Ahead of Time: I knew what I was going to eat a week in advance using Fitday. I had everything planned for the most part. When I ate what I planned, I quit eating for the day.
Eat more in the earlier part of the day, and less at night to give yourself time to burn off the calories.
You don’t have to use diet pills, or restrict yourself to certain foods, like the cabbage diet, the ice cream diet, eat what you normally eat, because after your done dieting and you lose the weight, you will be eating normally, why not start out that way and make it a lifestyle change.
Don’t worry about what the scale says. Watch your inches decrease, t his is when you know that you are losing weight.
Learn to substitute foods with fewer calories. I love sweet tea. Being from the south, we use sugar. Since I no longer drank cola’s and soda’s I drink a lot of tea. I mixed Splenda and sugar together to reduce my sugar usage. It wasn’t done over night, but rather over time. Now I drink tea with all Splenda making it low calorie. I would of never survived if I did it all Splenda to begin with. I had to adjust myself to weaning off sugar.
Read the calorie labels and the nutritious labels on the products. Then think about what you could substitute for it.
When you feel full – Stop eating. This was hard for me. I came from a family where we had to clean our plates. We weren’t allowed to waste food Now when I feel full, I stop, immediately throw away the rest of my plate. Well I give it to the dog, who now is overweight, but that’s another hub.
Do some kind of exercise daily. Even if you don’t feel like it, Take 5-10 minutes to do something. Park further from the store and walk, walk the steps, make a conscience decision to walk more no matter how few steps you take, it’s still better than not walking at all.
Monitor your progress and be happy with the progress. Even weeks when I lost 1 pound I was happy, It was better than not losing any weight.
If I can do this, you could too. Don’t buy into buying diet pills, doing crash diets, and buying expensive exercise equipment, everything you need to lose weight you already have. Your desire and your mindset.
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