How much weight I lost
35 pounds since January 15, 2010. I started at 214 pounds and now weigh about 178.
What motivated me to lose weight
I was seriously exercising and gaining weight. While my exercise goal was to maintain a level of fitness I did not like the fact of consistently gaining weight.
How I lost weight
My diet plan was simple. I cut out of my diet cream in my coffee and cereal, reduced the amount of sugar used, began to eat more fresh fruit and nuts to replace ice cream and cake. In addition I reduced the amount I ate for each meal. Breakfast was a cup of cereal with a little 1% milk. About 300 calories. Lunch became soup and a salad most days again about 300 to 400 calories. I would also eat a cup or so of fresh fruit and some nuts for snacks. Dinner about 900 calories. I admit that I did not count exactly nor did I record everything. I use a heart rate monitor for exercising and would burn 500 to 700 calories per 1 hour session. I used an app on my I pod that enabled me to record food eaten and calories burned while exercising. It also provided a weight chart. This was a training partner because it is a visible record of progress. Other than being hungry some time on most days it was not difficult and could be done by others. I try to burn enough calories by exercise to wipe out most of Breakfast and Lunch. The rest is just watching how much you eat and turning away from food.
Tips and Tricks
- 1. Use a partner for encouragement. That partner can be a person or for me it was an app on my I pod.
- 2. Get in a routine that includes exercise using a heart rate monitor that measures calories so you are consistent. The machines in gyms are not reliable measures.
- 3. Talk about your progress.
- 4. Make certain that your exercise gets your heart rate up so that the calorie burn is significant. Vigorous exercise is important.
- 5. Make the experience fun and not work.
