If you’ve been reading my blog over the last three months, then you probably known that the doctor told me that I needed to change my eating and exercise habits or I would be headed toward a very unhealthy lifestyle. Actually, my lifestyle was already unhealthy, but it would become even more unhealthy. So, I changed what and how I was eating, and I began exercising – walking and then running eventually.
At the beginning of this week, I reached a milestone. I had lost 30 lbs since I went to the doctor almost exactly 3 months before. I posted a notice about this on Facebook, and several people asked me what I diet was doing to lose weight. I’m not really on a particular diet, but I thought I would share what I’m eating in case it would be helpful to others.
To begin with, I eat throughout the day. As Margaret says, I’m always eating. I typically begin about 9:00 a.m. with a bowl of high fiber, low sugar cereal – generally one made by Kashi. (I eat one serving size or less. I don’t eat an entire bowl full, which is typically 2-3 servings.) Then, throughout the day, every 1 1/2 – 2 hours, I’m either eating lunch, dinner, a piece of fruit, or a handful of almonds (again, check the serving size). I’ve found that eating throughout the day like this helps me eat smaller servings without every feeling hungry.
I’ve already mentioned serving size twice. So, let me focus on that here. We realized early on when we were changing our eating habits that we were eating too much meat. Mainly, we ate too much meat because of the size of the servings we were eating. So, we reduced our serving size of everything except fruits and vegetables. One serving of meat is about 3 ounces for red meat and poultry or 4 ounces for fish. Also, I rarely eat more than 1 serving of red meat per week. Often, I only eat meat (chicken, turkey, or fish) at dinner. Occasionally, I’ll have an even smaller serving of meat at lunch, but that’s rare.
When it comes to fruit, I try to eat four servings per day. Also, we try to eat different pieces of fruit each day. To be honest, this is getting to be the most difficult change, not because I don’t like to eat fruit – in fact, I love it! But, fruit is expensive, and it is much more difficult to find different types of fruit now that it’s getting closer to winter.
I try to eat 6-8 servings of vegetables each day. We’ve stopped counting legumes (beans and peas) and corn as vegetables. Green leafy vegetables are best, so we eat alot of salads made with mixed greens and spinach (with less than 1 Tbsp of oil/vinegar or an olive oil based dressing). Please we eat other green leafy vegetables as much as possible.
We don’t eat anything fried. Nothing. If we use oil, we use olive oil or canola oil. I don’t eat as much bread, rice, pasta, corn, potatoes, or other starches as I once did… and I LOVE bread.
Finally, we don’t count calories. I can’t tell you how many calories that I eat in a day.
Oh, and I almost forgot – Water! Water, water, water. We drink water all the time. No sodas; no sweet tea; no fruit juice. (I do drink 1-2 cups of coffee during the week when I’m at work though.)
So, how is this change in eating habits working? Well, like I said, I’ve lost 30 lbs in about 3 months. Margaret has lost alot of weight also even though she’s mainly walking and not running as much as I am. Also, we both have more energy, and we feel better overall.
(By the way, as the image attached to this post shows, we do “cheat” occasionally, although I don’t really consider it cheating.)
So, that’s what and how I’m eating.