sorry if this is a double post- It wouldn't go through the first time:
I just stumbled on this thread and thought I'd bump it for a day with my own experience. So far, I've lost 22lbs in almost two months (next week will be two months) by eating better. This means, to me
- less to no processed food. nothing that I can't pronounce/ recognize as good fuel for my body in the ingredients. NO PROCESSED SUGAR/ no white bread products, very little whole wheat bread products- trying to get my carbs from whole foods such as fruit.
- about 35-50 grams of fiber per day, which has been really easy with the amounts of fruit and veggie I eat now.
- a lot of fruits and veggies! Most days, I start my day off with a spinach, raspberry, blueberry, flax seed smoothie, then I eat more mixed greens, carrots and peppers, hard boiled eggs for lunch...etc. a LOT of fruits and veggies.
- I strive for 100% of all my essential nutrients (which has been easy to track with fitday, and easy-ish to accomplish with all the fruits and veggies)
- I have been cutting back majorly on my animal products, eating meat only once in a while, 1-2 times a week maybe. I know eating meat isn't the greatest for the environment, or my body. The meat I do eat has no hormones added, grass-fed if beef (but usually never beef). I do still eat fish once a week at least. I have been trying to keep eggs and probiotic yogurt in my diet along with one serving of cheese every couple days.
- I've cut back on the calories, although I do not have a particular calorie goal in mind for each day. I end up anywhere between 1100-1700 a day, lately, it's been close to 1400-1500, but as long as my nutrients are covered, i got enough fiber and protein, I'm pretty happy.
- maintaining/building muscle mass, which I know is important for the long run. I've been shooting for 70-80g of protein a day, and weight lifting/ circuit training from 20-50minutes almost every day.
- getting in 10,000 or more steps every day. My iphone is my pedometer, so I have no excuse not to track it and make sure I'm moving around enough during the day. I take a quick walk at night if I fall short, or I jog/bounce on my mini trampoline.
-positive body image. I look in the mirror and think about what I do like about my body. I celebrate the smallest of positive changes I see in myself. I let myself know that on days when I feel huge or uncomfortable in my skin that it is a temporary phase (yes, it's been years, but it won't be years in the future as well). I challenge my own body to make the changes I want to see in the mirror and feel in my body and self-image. While I'm falling asleep, I see myself as a smaller, even happier, me to reinforce what I'm working towards.
- I've been setting physical goals to accomplish. Right now, I would like to be able to do pushups, about 20. I can barely do 1, and that's after 6 weeks of lifting weights. I have a lot of body weight to lift with my arms, and not very much upper body strength. But I want to be strong, so I strive for it.
I hope I'm not forgetting anything useful...