First, my obesity credentials: In August 2005, I weighed 235 pounds. I'm only 5'4" and had been obese for at least 10 years (I'm currently in my late 30s). Over a two-year period, I dieted and exercised my way down to my goal weight of 140 pounds, in the healthy BMI category.
It was brutal. It seemed to take forever. I hit a six-month plateau that almost made me give up. But eventually, I did get there. Now, just over a year later, I weigh 115 pounds. I lost more than half my body weight and have maintained this weight for six months.
I read these posts and think, "Yeah, I used to lie to myself a lot, too." Because that's what most of you are doing. You don't really only eat 1400 calories a day. You don't really exercise as much as you say/think you do. Until you are ready to be honest with yourself, you won't make the changes that you should make. I thought I was pretty healthy, "fat and fit." But no, I was just fat.
Start weighing your food and writing it down meticulously. Every single M&M. Write down how many minutes you spent walking and how far. Calculate it out. There are plenty of websites out there that will help you do this. But most of all, weigh and measure your food. Portion sizes are where most people fudge the figuring. That little scoop of pasta is probably more than the 1 cup you thought.
Stop blaming your genes. My whole family is fat too, because we all eat a lot. If genetics were really the cause of obesity, then obesity rates wouldn't have doubled in the last couple of decades. Genetic evolution isn't that fast. There weren't as many fat people in the 1950s, nor were they AS fat. It also wouldn't be so much more common in the U.S. than virtually everywhere else.
You don't have to starve or give up everything good in order to change. I ate cookies over Christmas, my big weakness. I just didn't keep snacking on them. I took out my portion, then put the rest away. No grazing unless it's on something that grew out of the ground or in a tree, in a fairly natural state. But if you must have a cookie, denying it entirely will make you cave in and eat a box of 'em. Eat more fruits and vegetables. Skip the butter sauce. Use lemon juice, garlic, and pepper on veggies. I work with a woman who complains she can't lose weight, but she basically eats meat, cheese and chocolate all day.
Eat only once your stomach actually growls, and no seconds. Serve out your portions and you're done until your stomach growls again. And don't confuse heartburn with stomach growling. I mean eat when and only when you are hungry. So what if dinner is supposed to be at 5? If you aren't hungry, visit with your family while they eat, and wait for hunger to kick in.
Don't do a formal diet. No Atkins, South Beach, grapefruit, Jenny Craig, Nutrisystem, etc. No magic pill will make you smaller. Any diet plan will work for a while, but it's not a lifestyle change. Stop drinking soda. And stop pretending you're healthy just because you feel good right now. The problem is that you are abusing your body by carrying around that weight. Eventually you will feel like crap. And you CAN do this. I didn't think I could either, but I did. By myself. No cheering section. And I feel a million times healthier.
posted 4 years, 5 months ago
view in context