I have reached my goal of losing 70 pounds, and have reached my original goal weight of 184!! I think I can set a new goal and work to drop another 10-15 pounds. Now the exercise regimen starts!
When I started I really didn't believe I could do it (I was all in to do the work), but I had been so over weight for 30 years. It took a little more than 2 years almost to the day. There were some plateaus, and even some setbacks, but perseverance, and slow and steady can win the race.
Everybody eats, works, thinks, and exercises differently, so what I did to rid 70 pounds of fat may not be for you. But for those who are interested. I did (and continue to do) the following:
I cut out all products containing Corn Syrup, Nitrites, and Nitrates. You gotta read labels! I reduced my intake of products containing sugar. No milk (no ice cream). No soy. No sodas (diet is as bad as regular). No potatoes, and almost no bread. I greatly reduced my wheat and other starch intake. No products with the word 'diet' or 'low calorie' as a main feature on the packaging. I buy certified organic foods whenever possible.
I do not restrict any types of meats or vegetables. So, bacon, eggs, sausage, steaks, etc. are all on my ok list. Meats with fat are not bad. Salads with balsamic vinegar or steamed veggies with a little butter with dinner. I eat lots of raw veggies for snacks, carrots, tomatoes, celery, cucumber, etc. I also will have almonds, pistachios, or cashews for snacks.
I ALWAYS have a breakfast! I drink a protein shake with blended with frozen fruit every morning, no exceptions. I eat 4-6 times a day (small meals or snacks) and never after 8PM. My lunch is typically larger than my dinner. I haven't counted calories in a long time, but I would say I am taking in about ~1,800 to ~2,200 a day. I am a techie, so I was into calculating calorie intake for my first couple months.
I try to drink lots of water daily. I don't like drinking water, cold tap or filtered water. So, I solved that by getting a SodaStream system to make my own 'Perrier' sparkling water. Sometimes I add a lemon or orange slice.
The first two months were when I had to focus the most and be diligent about reducing portion sizes. Combining that with eating slower, having more meals a day, and my stomach shrinking a bit, after that I no longer felt like I was denying myself food. I was not hungry after meals any longer, in fact I could reduce portion sizes again because I felt full before I had finished the plate.
I take a lot of daily supplements. The ones that I think are applicable, are a pro-biotic (live multi-culture), omega-3 Krill oil, garcinia cambogia (find high quality, there's lots of junk out there).
I really think my weight loss is more about what I don't eat any more, and when I eat (never after 8PM), than anything else. I don't ever feel like I have starved myself. If I get an hunger urge, I have a small snack and sparkling water.
Note that I haven't mentioned exercise yet. So for the majority of the 2 years I did not have an exercise regimen. I walked and biked, occasionally. I relocated to be with my new wife, so there was a lot of box lifting for a couple months last year.
So, I wanted to post this for those who are skeptical about their ability to make their weight loss goals happen. I was really skeptical, so If I can do it, you can do it. Find what works for you and stick with it, for the long term. Fast weight loss is not permanent weight loss. Your body needs to see the new lower weight as normal. If you loose it too fast, your more likely to put it back on.
It is not about 'diets' and dieting. It needs to be a lifestyle change, and that takes time to become 'normal' again. Don't sweat the plateaus and small setbacks, that's normal. Just focus on the good food habits you've setup and try to do a little more each day (activities, walking, etc.), add the exercise when you need it (plateaus). If you can make exercise a regular thing, all the better, you'll probably get to your goal faster than I did.
With all this said, I am no expert. This is just what worked for me. I got a lot of encouragement from family and friends (a big help to keep me focused). So I want to encourage you to keep at it. And if your here, thanks for reading (writing this was cathartic for me), and all my best to you.
Andy
