I LOST 55 LBS. in 6 months by following my own tailored plan from years of gathering knowledge of different diets over the years. In two weeks I will share my exercise plan that I started after losing my first 20 lbs. when I started having more energy.
1. Drink plenty of water
2. Eat within 1 hour of waking.
3. Eat every 3 to 4 hours.
4. Eat all fruits before 3 PM
5. Eat all starches before 3 PM
6. All starches must have high-fiber, low calories
7. Eat last serving of proteins 2 hours prior to bedtime.
8. Eat only what tastes good to you
9. Always keep snacks with you on the go
10. Eat last meal 2 to 3 hours before bedtime
11. Drink hot lemon water 1 hour before bedtime
12. Plan meals and snacks the day before
13. Write it down in your journal
14. Refer to your goals and reasons for doing this every day
15. Get rid of all foods that tempt you
16. Split a protein bar you like into 4 pieces throughout the day after meals (they are very expensive so I came up with my own recipe)
Drink plenty of water: 8 glasses is recommended 8 ounces each. I prefer to keep reusable water bottles with me at all times.
Eat within 1 hour of waking: Jumpstart your metabolism by eating something. Even if you don’t like breakfast, just a small snack will do for now. This is when I usually eat fruit or a few bites of a protein bar.
Eat every 3 to 4 hours: If you’re not hungry after four hours, than you must’ve eaten too much during your last meal. Skinny people eat all day long, Sumo Wrestlers eat all their food right before bedtime. Does this sound like someone you know?
Eat all fruits before 3 PM: Fruit has natural sugar that is better off metabolized early in the day. Eating fruit is a must, so don’t leave this out unless your doctor says no. All food groups are necessary for healthy weight loss. You may even disguise it in sauces and dips.
Eat all starches before 3 PM: Yeah! We can s still eat bread, pastas, and muffins. Do your homework with labels on this one. You want the lowest calories with the highest fiber. (more bang for your buck metaphorically with weight loss)
All starches must have high-fiber: Along with enough water throughout the day, you will feel full, and have regularity in bowel movements. Fiber is like a cleaner for your intestines as well as many other benefits.
Eat last serving of proteins before bedtime: Protein takes the longest to digest, so if you eat it as your last food, your metabolism runs through the night, so you are losing weight while you sleep, ‘cause you are burning calories to digest food!
Eat only what tastes good to you: If it doesn’t taste good, why eat it? If you are following my suggestions, you should not get too hungry and eat whatever is in front of you at the moment.
Always keep snacks with you on the go: I am always driving for some reason... I save money this way and lose weight at the same time. A collapsible cooler can be used for this. This is when I decided to splurge a little... I bought a fancy one that looks like a purse $10
Eat last meal 2 to 3 hours before bedtime: Write down the times you plan to eat in your journal. This is a meal that I would eat a serving of protein, veggies, and healthy fat.
Drink hot lemon water 1 hour before bedtime: This is a great way to release water retention without pills and lose weight fast, especially if you ate at a restaurant that day or processed food.
Plan meals and snacks the day before: Planning helps us to stick to what we wrote down. "If I write it, I do it."
Write it down in your journal: Write down food groups at top of page with date and weight. P= Protein, S= Starches, V= Vegetables, F= Fruit, D= Dairy, Fa= Fat. Include condiments and portion size. (Soon you will be able to measure by sight) Write the times you plan to eat all foods.
Refer to your goals and reasons every day: This list should be clearly stated on your bathroom mirror. Next week I'll post my list for you to read.
Get rid of all foods that tempt you: If you live with family members ask for their support by hiding their snacks and eating them when you are not present at least for the first month while you are in "withdrawl" of your addiction.
Monitor your hunger number as well. 1-10 is the range. 1= stuffed ( If I eat 1 more bite I'll vomit), 10= starved for too long ( I'm going to chew on my arm now). Never allow yourself to go that far on either side of the scale. A good range = 7: This means that I just heard the first growl, and now I'm about to sit down to a low-fat, low sodium gourmet cuisine that I prepared because I LOVE MYSELF that much. I eat slowly without speaking to others, and without the TV in front of me so I can pay attention to my food, and I chew every bite as if I am going to the electric chair after this meal . I say a prayer before I start my meal ( I read somewhere that there is a scientific reason for this as well). 4= full: This feels like I could eat more but I feel satiated now. I'll allow this food to simmer, and see if I'm hungry in an hour. In the meantime, I will get the kitchen cleaned up and I feel GRATEFUL for being able to eat something healthy AND delicious.
It takes 20 minutes for the signal to reach your brain that you are full. (So that's what I read and I absolutely believe it.)
And always remember, “I can do this”
1. Drink plenty of water
2. Eat within 1 hour of waking.
3. Eat every 3 to 4 hours.
4. Eat all fruits before 3 PM
5. Eat all starches before 3 PM
6. All starches must have high-fiber, low calories
7. Eat last serving of proteins 2 hours prior to bedtime.
8. Eat only what tastes good to you
9. Always keep snacks with you on the go
10. Eat last meal 2 to 3 hours before bedtime
11. Drink hot lemon water 1 hour before bedtime
12. Plan meals and snacks the day before
13. Write it down in your journal
14. Refer to your goals and reasons for doing this every day
15. Get rid of all foods that tempt you
16. Split a protein bar you like into 4 pieces throughout the day after meals (they are very expensive so I came up with my own recipe)
Drink plenty of water: 8 glasses is recommended 8 ounces each. I prefer to keep reusable water bottles with me at all times.
Eat within 1 hour of waking: Jumpstart your metabolism by eating something. Even if you don’t like breakfast, just a small snack will do for now. This is when I usually eat fruit or a few bites of a protein bar.
Eat every 3 to 4 hours: If you’re not hungry after four hours, than you must’ve eaten too much during your last meal. Skinny people eat all day long, Sumo Wrestlers eat all their food right before bedtime. Does this sound like someone you know?
Eat all fruits before 3 PM: Fruit has natural sugar that is better off metabolized early in the day. Eating fruit is a must, so don’t leave this out unless your doctor says no. All food groups are necessary for healthy weight loss. You may even disguise it in sauces and dips.
Eat all starches before 3 PM: Yeah! We can s still eat bread, pastas, and muffins. Do your homework with labels on this one. You want the lowest calories with the highest fiber. (more bang for your buck metaphorically with weight loss)
All starches must have high-fiber: Along with enough water throughout the day, you will feel full, and have regularity in bowel movements. Fiber is like a cleaner for your intestines as well as many other benefits.
Eat last serving of proteins before bedtime: Protein takes the longest to digest, so if you eat it as your last food, your metabolism runs through the night, so you are losing weight while you sleep, ‘cause you are burning calories to digest food!
Eat only what tastes good to you: If it doesn’t taste good, why eat it? If you are following my suggestions, you should not get too hungry and eat whatever is in front of you at the moment.
Always keep snacks with you on the go: I am always driving for some reason... I save money this way and lose weight at the same time. A collapsible cooler can be used for this. This is when I decided to splurge a little... I bought a fancy one that looks like a purse $10
Eat last meal 2 to 3 hours before bedtime: Write down the times you plan to eat in your journal. This is a meal that I would eat a serving of protein, veggies, and healthy fat.
Drink hot lemon water 1 hour before bedtime: This is a great way to release water retention without pills and lose weight fast, especially if you ate at a restaurant that day or processed food.
Plan meals and snacks the day before: Planning helps us to stick to what we wrote down. "If I write it, I do it."
Write it down in your journal: Write down food groups at top of page with date and weight. P= Protein, S= Starches, V= Vegetables, F= Fruit, D= Dairy, Fa= Fat. Include condiments and portion size. (Soon you will be able to measure by sight) Write the times you plan to eat all foods.
Refer to your goals and reasons every day: This list should be clearly stated on your bathroom mirror. Next week I'll post my list for you to read.
Get rid of all foods that tempt you: If you live with family members ask for their support by hiding their snacks and eating them when you are not present at least for the first month while you are in "withdrawl" of your addiction.
Monitor your hunger number as well. 1-10 is the range. 1= stuffed ( If I eat 1 more bite I'll vomit), 10= starved for too long ( I'm going to chew on my arm now). Never allow yourself to go that far on either side of the scale. A good range = 7: This means that I just heard the first growl, and now I'm about to sit down to a low-fat, low sodium gourmet cuisine that I prepared because I LOVE MYSELF that much. I eat slowly without speaking to others, and without the TV in front of me so I can pay attention to my food, and I chew every bite as if I am going to the electric chair after this meal . I say a prayer before I start my meal ( I read somewhere that there is a scientific reason for this as well). 4= full: This feels like I could eat more but I feel satiated now. I'll allow this food to simmer, and see if I'm hungry in an hour. In the meantime, I will get the kitchen cleaned up and I feel GRATEFUL for being able to eat something healthy AND delicious.
It takes 20 minutes for the signal to reach your brain that you are full. (So that's what I read and I absolutely believe it.)
And always remember, “I can do this”
