7 Diet Tips for Women | Hammer Jammer Lifestyle Pt 2
While I have been losing weight over the last few months a colleague of mine, Rebecca, (name has been changed to protect her privacy), has lost weight at about the same rate and with almost identical results. We did not consult during this process but I recently asked her to talk to me about her methods and if she had any, special tips for other women who might be trying to lose. Much to my surprise, our methodologies are nearly the same, and her weight loss to date has also been almost entirely diet based.
Rebecca is a 28-year-old, approx 5’ 7” female. She decided to change her lifestyle when she needed to buy a size 16 to have her clothes fit. She has as of mid September, lost over 40lbs, which is over 20% of her initial body weight. She now wears a size 8 and they are getting a bit loose.
Here are the basics, and some tools that you might find useful.
- Do it for you. Rebecca had a major lifestyle change when she had a major stress factor in her life. She lost the first seven pounds on the stress alone. Now I asked her about comfort food during this period and she stated that she just tends to stop eating altogether when she is stressed. But that like most folks it probably tends to catch up to her later. It was during this period she decided she needed a real change in her lifestyle, and the final straw was as I said the size 16.
- Hydration She too started the changes slow and made the first change by dropping sodas and switching to good hydration. She tries to make sure she’s drinking between 65- 75 oz of water per day. It was during this period the weight loss became consistent and she started feeling changes in her body that were for the better. You should understand here that Rebecca is not the caffeine junky that I am. She doesn’t drink coffee or crave anything with caffeine; hers are salty snacks.
- Analyze what you do. These two changes took her from mid February to mid April; during that time she started evaluating her intake and kept a food journal. She used Myfitnesspal.com and started looking for significant dietary changes. What she found was that her love of salty snacks (especially at night) were what needed to go. Her only change in the fitness arena was that she stopped taking the elevator at work and used the stairs. We work in a 2-story hospital with a basement so this change was not a big one by itself but a small one that adds up.
- Make a Plan. Once she had collected the data she started making dietary changes. She removed all the Doritos, potato chips, and sugary snacks from her house and she dropped cable TV and bought an Apple TV gizmo that she hooks up to her computer for shows, or movies etc that she doesn’t want to miss. She had figured out that TV time was snack time for her and by getting off the couch and into her computer chair, she made what would seem a small change into a big one by undertaking an activity that doesn’t trigger the eating habit.
- Eat only when you’re hungry. It sounds so simple but if you really look at your eating habits, you’ll find that much of the time you are eating out of habit instead of hunger; or even worse out of opportunity. When friends call and ask you out to eat on the spur of the moment, do you go? Do you then not eat while you’re watching your favorite TV shows later? Not usually cause the habit has you reaching for the chips without thinking about it. So to break this calorie death spiral, make a small change and let it add up. If you make an unscheduled food stop, instead of joining in with the cherry cheesecake, or 3/$1 tacos, have a cup of coffee or better yet a big ice water and keep your friends company and be sympathetic and social by not letting them eat alone. The simple act of ingesting anything, yes even just a glass of ice water, along with them is more than adequate to remain polite. One of the side benefits is you’ll also gain their admiration when they realize you have the discipline to stick to your plan.
- Reward Success, Analyze Failure, (use your tools not your emotions.) During any long term diet or lifestyle change, you will encounter setbacks or plateaus. The good news is you will also encounter exceptional unexplained success. The key to making both of them work for you is to disassociate emotion from both and let your mind act like a calming parent to your emotional inner child. When it all comes together and works well give yourself a treat. A new dress, or top, maybe some new perfume; my wife always went to Victoria’s Secret when she had a reason to treat herself and sometimes when she wanted to treat me, heh heh. When you gain a bit back or plateau, use the tools available to figure out what you need to change. The key here is detach your mind from the emotions and gather the facts, and then use them to encourage yourself to do better. The fact is that our bodies have many different cycles; one of the primary success methodologies to programs like P-90X is that they change things every 6 – 9 weeks. Just when your body adjusts and starts to accommodate your new lifestyle, WHAM! You give it another change. The changes keep your muscles and digestive systems on their toes so to speak.
- Take at least one day off a week. Personally I take both Saturday and Sunday off. I do not count calories on the weekends. On the Saturdays and Sundays I have to work I don’t count on the Fridays or Mondays I’m off. I like the weekend breakfast bar at the local Golden Corral restaurant; trying to keep track for my journal is just too hard. I also find that these days off helps clear my mind for the coming week. I have also found that after a couple months of my dietary changes I intuitively make healthier choices even on the weekends.
So there you have it seven tips for success, that have worked both for Rebecca and me. As of this writing I have now lost 70 lbs (21.7% of my starting weight) and mostly on dietary changes. Rebecca has lost over 40 lbs and that is an even higher percentage than mine. Our methodologies were arrived at independently and our results are fairly similar.
I want to mention here that I think this is a point where I will have to start including a more significant exercise regimen to continue to my goal. The good news here is I have lost enough weight and regained enough flexibility to allow me to start regaining some of the activities that I love to do, like Golf. I will be experimenting in the coming months and write about the results as well. In the meantime I’ll be sharing some of my recipes for success so stay tuned. Remember You are where you are cause you put yourself there.
Some Additional Tools
Both of these sites are free and have smart phone apps as well. In a very short time updating becomes just a few clicks of the mouse so check them out and use the tools.
- Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com
Free online calorie counter and diet plan. Lose weight by tracking your caloric intake quickly and easily. Find nutrition facts for over 1,000,000 foods.
- Free Diet Plans at SparkPeople
SparkPeople.com is the largest online diet and healthy living community with over 8 million registered members. Create a free account today to get the tools, support, and motivation you need to lose weight and keep it off, the healthy way!
You might find these interesting as well
- How I lost 65lbs in eight months and you can too | The Hammer Jammer Lifestyle Program Pt 1
This is a free weight loss and lifestyle program. It is based on good hydration and full plate dinners of good food. It is nne of what I think is the best weight loss programs and has been working well for me.
- Basics of Healthy Diet and Excercise | Workout and Excercise Journal
A great tool to document your success in the weight loss or exercise arena. Highlights the Body Minder(TM) 91 day journal.
- Free Weights Vs Bowflex | Club Membership Vs Home Gym | What's Right for You?
Which is right for YOU. Some suggestions on determining whether home gym equipment or Gym Membership is the best choice for you. Summary of benefits and drawbacks of different types of equipment including free weights vs Bowflex.
- God I Needed Her More | Cancer Awareness
A prayer and some thoughts from a surviving widower. Cancer has many forms and all of them are tough to deal with. This is a prayer question asking God to tell why.
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