Richard Simmons had a "Live it" because he said diets were finite. He was correct!
You start a diet, and finish a diet. They work while they are there, and then stop when they are done.
Before I get to my favorite list, here is a short list of things you should do before starting to do any weight loss plan:
- Talk to your family doctor about getting a sleep test if you snore. If you have sleep apnea from being overweight, you can lower your blood pressure, and actually lose weight by getting it taken care of. Make sure you are getting enough quality sleep. I use a CPAP machine (ask me about it by email) and I love it. I breathe filtered air at night and sleep much better than I ever did before. If your doctor won't go along with the test, find another doctor.
- Get an endoscopy/colonoscopy. Make sure you ask them to check you for Celiac Sprue. If you have it and eliminate all wheat/gluten products from your diet, you will lose weight and feel better. If you follow the guidelines even if you don't have Celiac, you will lose weight. But, be careful that you get enough fiber from other sources or you will get constipated.
- Get a full round of blood tests to eliminate any other problems. When I went for the colonoscopy/endoscopy, they took 11 tubes of blood and got 20+ test results from them. That gave them an idea of what I needed to work on to improve. The blood tests for the bariatric is even more intense. 15 tubes of blood and a bunch more results.
If you do all of the above, keep notes or records so you have a starting point of reference in the future. If you get discouraged, you can look back and see the improvement/changes. Keep track of your progress.
So, here are some ideas for anyone reading this blog, who doesn't want to go through gastric bypass, or band surgery:
- Eliminate sauces from your diet. Use seasonings instead. They have fewer calories, and less fat overall. Instead of making a fatty gravy, use spices, seasonings, vegetables, or fruits. You would be amazed what an apple or orange can do for chicken.
- Get a pedometer and walk 10,000 steps a day. They cost around $10.00, and work really well. You don't have to buy the expensive fancy ones to get the benefits. Buy a decent pair of walking shoes. If you don't like the cold, go to the mall. Or, buy a down coat, rabbit fur hat, and gloves with liners. One of my diets called for walking 4 miles a day above what you normally walk. It's not easy, but you can increase your activity and not kill yourself, and still lose a few pounds and get into better shape.
- Eat more fiber. There are many fiber rich foods. Fiber One makes some decent cereal. I can't eat it now with my celiac disease, but you can. Fiber One makes yogurt too. I can have that. Metamucil is a high fiber material that is safe to take every day. Add a teaspoon or two to a glass of juice or iced tea, and drink fairly quickly. It gels very fast, so you have to consume it before it does. Quaker Oats weight loss oatmeal is very good, and I can eat it.
- Eat more protein. When you sit down to a meal, eat protein first, then your veggies, then any fruit. The protein breaks down into sugar the slowest, so it stays in your stomach longer and keeps you full.
- Don't drink anything with your meal. Drink your liquids 15 minutes before you eat, or one hour afterwards. The liquid tends to wash the nutrients out of your stomach faster, and you don't get the full benefits of a full stomach as long. Nor do you get the extra nutrition.
- Eliminate or cut down on potatoes. Gee, how do you spell it? They are basically empty calories.
- Eliminate sugar. Eat fruit because it has what my dietitian calls "binding" sugar. This sugar binds to other things, making it OK. Use sugar substitutes. I have been using Sweet and Low ever since they told me about the rats getting cancer. I stay away from aspartame, but not completely. Some of the others don't satisfy me. You can get rid of the aftertaste if you stop using all sugars for the first two weeks you are on your "diet". After about two weeks, you won't be able to tell the difference between sugar and sweeteners. Amazing, but true.
- Cook your own meals. Then, you can add what you want, and not include all the additives the processed foods have. If you don't want salt, don't add it! Simple and it works.
- Drink lots of water. I use Crystal Lite powder mixes. Iced tea, red raspberry, all with no calories. I bought a gallon container over at Wal Mart. It has a spigot on the bottom, and a lid on the top. I drop in two powder containers, add water, shake, and put it in the fridge. I bought a case of Fruit 2,O water, and as I finish the bottles, I refill them with the Crystal Lite! Cheaper than the bottled water, and tastes better to me. A good sign you're getting enough water is when you urinate during the day, it should be almost clear. The darker it is, the more you need to drink. Don't drown yourself.
- Take vitamins. Find out what you need according to your doctor's report and take them.
- Eat fruit after every meal. This adds fiber, and gives you the sugar you crave, instead of eating a dessert filled with calories.
I think that's enough for now. Let me know if you have any ideas to add to the list. I know I have more, but this is a rather long entry.
