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Old 10-22-2010, 04:00 PM   #2 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
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I hesitated replying as I don't really consider myself to be 'dieting'. I prefer to look at the process as changing habits and lifestyle (including diet and exercise) that I can sustain for the rest of my life. As you have discovered, if you return to your old habits the pounds will also return.

So here is the approach that is working for me:
- Don't drink your calories. The calories you get from juice, soda and alcohol are mostly sugar, water is now my beverage of choice.
- Have a calorie goal for everyday. Whether you choose to zig-zag your calories, have cheat days or a consistent goal everyday know what that number is and plan your diet around it.
- Keep protein at 30% of calories. This number could be higher or lower for you, but without adequate protein your body will catabolize muscle while you are dieting. Even when you still have fat stores.
- Healthy dietary fat is not the enemy. Fat has been shown to have a satiating effect on hunger. Make sure your fat is from foods like dairy, meat, nuts, olive oil and avocados.
- Restrict simple carbohydrates like processed food, white bread, pasta and sugar. Substitute Whole grain products and fruits.
- Eat more vegetables and fruit. Use vegetables and salads as your filler foods instead of bread and potatoes.
- Have a plan to defeat your cravings. There is a whole thread about suggestions that others use to get past their cravings.
- Set attainable goals to keep yourself accountable.

This doesn't need to all happen overnight. Make changes when you are comfortable doing so. I had to wean myself off the 3 or 4 Cokes I drank everyday. I currently have no foods on my 'you can't eat that' list. However I now understand the nutrional baggage foods carry and I limit my intake of those high calorie low nutritional value foods.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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