Having lost 35 lbs (and counting) over the past 4 years....some of it due to changing eating habits, some of it due to getting more exercise, and some of it due to stopping taking a medication that caused a bit of weight gain....
I never thought of it as a diet. Ever. And I have not gone to the gym in three years.
What are you trying to do? Lose weight? Or lose a bit of body fat and feel healthy? Or just live healthier? Here's another nice thought, its not just about weight. Thats just a number. Muscle weighs more than fat. You may find yourself losing inches, but weighing the same. There are also plenty of unhealthy, sedentary, skinny people around.
My method: go slowly. Make small changes. Make changes that you can live with. Per day, a reduction in calories of 300-500 is recommended for people with a BMI of 27-35 for weight loss. The calorie difference is even less for someone of a smaller BMI. This encourages a slow loss of excess fat and spares lean muscle. For me, those numbers were a guideline. Not something to be counted. All you need to know is that you need to make small changes for long term success.
Don't let your metabolism get shifted into 'starvation mode'. Most people gain back all the weight they lose in 5 years (90% of dieters). The faster you lose the weight, the more likely it is to come back. Losing 40 lbs in one year is possible, but it probably won't stay off, and its likely to come back with extra.
Think about it, would you like to lose the weight slowly, or lose it in one year and then weigh 5 lbs more than you do now within 5 years?
what worked for me:
Wear comfortable shoes.
if you work in an office, try to get up from your desk on a regular basis. The more time I spend in the lab on my feet, the better.
take the stairs. Every time. Even if its 4 floors or more.
walk to the store, to work, or go for a walk in the park for fun.
Get plenty of sleep.
If you do have an athletic activity that you love, go for it. You won't keep doing something that you don't like.
Food is something to be enjoyed, and not avoided. There is nothing you shouldn't eat. There is nothing forbidden. There is nothing wrong with the occasional treat. The words 'I can't eat that' should not be in your vocabulary (unless you have allergies, religious reasons, ethical reasons, or are a vegetarian/vegan).
Do eat foods and treats with some fat. The summer I worked in an ice cream factory, where I had to taste test 4 days a week, I lost 8 lbs in 3 months. It was a job requirement. And that was, ah, testing more than I had to
. I was physically active, I felt full, I didn't feel deprived, and I didn't snack in the evenings.
Portion size: smaller is better. Half portions of food at restaurants, smaller plates at supper. When your parents taught you to 'clean your plate', it was a bad habit
. Stop eating when you are full. Split the dessert. Take this to heart for the upcoming holiday season with parties and buffets.
Counting calories? not really my thing. Make comparisons based upon portion size, and the nutrients in the product. Pick a non fried option. If you can have something that has vegetables instead of dairy (like tomato sauce instead of alfredo), that will likely have fewer calories. Skip the cheese, unless you need the calcium. Skip the dinner roll, unless its whole wheat. Have mustard instead of ketchup or mayo. Lower fat options may have just as many calories, but can leave you feeling less full.
Eat your vegetables. Have fruit for a snack.
Salad! with less dressing, or low calorie dressing.
Eat plenty of protein. You'll feel full.
3 meals a day, or have several smaller healthy snacks.
Don't snack in front of the tv.
Sit down, and take your time eating.
Eat foods that provide bulk (fiber), plenty of nutrients, and are digested slowly (whole wheat bread, not white, long grain or brown rice, whole grain pasta).
Avoid empty calories. If there isn't fiber, protein, unsaturated fat, and/or vitamins in it, its a treat and not food.
Small amounts of dark chocolate are your friend.
The body does not deal well with calories in liquid form, probably because they are less likely to make you feel full.
Stop drinking soda.
Stop drinking fancy coffee drinks (think of the calories from the milk and whipped cream).
Limit alcohol consumption.
If you want a beverage that isn't water, make it a small portion. Better yet, make it unsweetened fruit juice or vegetable juice.
