Happy New Year Happy New You- My Plan
With all the diets on the market it may be hard to find that special that fits your lifestyle. I'm putting my plan here because it was successful for me. If you don't feel it is right for you then keep searching, but this one has worked for me for years. If you are looking something makes sense and fits into every lifestyle then keep reading. You don't ever have to deprive yourself again and you can follow this diet for the rest of your life.
It's a little deceiving because this plan is not really a diet. It is more how skinny people eat. It's a common sense approach to eating and it's how most of us grew up eating. It worked for me then and it works now.
If I told you I eat mashed potatoes, lasagna, steak, hamburgers and french fries would you believe me? Well I do and I weigh 146lbs and I wear a size 10. I'm not stick thin. I'm average, but the most important thing is I'm healthy. My blood pressure is normal, my blood sugar is normal, my good cholesterol is high and my bad cholesterol is low. That is why I follow this program. Controlling my weight is just an added advantage.
So, how do I do it? Time to get back to basics. I think most of us got off track as we grew up and our lives got busier. We didn't have time to cook so we started getting meals on the go. The problem with that is most fast food is highly processed and doesn't offer vegetables. These are both sure triggers for weight gain. Most fast food places don't offer nourishment. They are basically places to fill up. They certainly don't feed the body. I still do eat at fast food restaurants, but there is a time and place for them.
This is how easy my program really is. To follow this program you need to go back to elementary school when you studied the four food groups. Yep, that's the secret. Go back to second grade and try to remember what the food pyramid looks like. if you can't remember no worries just follow the RDA, or recommended daily allowance, (2-4 servings of dairy), (2-3 servings of meat & poultry), (6-11 servings of breads & grains), (at least 2 servings of fruit & 3 servings of vegetables a day). Stay between 35-50 grams of fat daily and that's it, really that's it. Totally simple and the best part is no one tells you what to eat. You get to pick your own foods. If you don't like grapefruit don't eat it. If you like to have dessert, it fits
You can break your food groups up any way you want. You eat any foods you want as long as they fit into the food groups. While losing stay toward the lower numbers in each group. Once you get to your ideal weight you can add servings.
The above amounts may look like a lot of food but here is the key to the formula. A serving size is 1/2 cup for women and 2/3 cup for men, again a serving size is 1/2 cup for women and 2/3 cups for men. For example the RDA for dairy is 1 to 1 1/2 cups a day. You divide the servings up any way you want.
Here is an example of what I do. I'd save up my breads so I could have one cup of spaghetti for dinner. I'd put a half cup of sauce on it. I'd make meat balls by measuring out a half cup of meatball mixture and divide it in half. Then I could have two meatballs with my dinner. If I saved enough I'd even have a slice of bread. Again you pick what you want to eat you pick how to divide up your food groups servings.
I think one of the biggest things to remember is if your diet is totally off course don't go crazy trying to change everything at once. Take it slow and make the changes a little at a time. See how close you are to following the food pyramid now and make a plan on how to make the needed changes. Keep in mind what your lifestyle is like. Put small changes in where you can and get use to them before you make the next change. For instance if you aren't eating enough fruits and vegetables find places you can add them. Put lettuce and tomato on your sandwiches. Add more vegetables to a casserole. Make the changes slowly as you are more likely to stick with them. Since you need at least two fruits and three vegetables a day adding them is a good first change.
Many diets are unrealistic in what they expect you to eat. It seems they aren't even dealing with your reality or your lifestyle. Portion control eating allows you to eat no matter what your circumstance.
The best part of this program is you have an eating day once a week. If you have a party to go to, no problem just save your eating day for the party and eat up! You can also navigate the holidays eating this way.
You can retrain your brain and be successful losing weight and better yet, keeping it off. Build a plan and stick to a strategy that works for you. Learn to eat less and move more. If you take it slow and make small changes you will be successful losing the weight and keeping it off. With this plan you can navigate parties and the holidays without much fuss and gone are the days of feeling guilty for enjoying a cookie.
Keep track of your progress with the easy food chart below. I have mine taped inside my cupboard. Mark off you servings as you eat them.
Daily Food Chart
Bread & Grain
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