Life Lessons from the Chronic Dieter (me)

I've been watching my weight (go up and down) since 8th grade when I had my first successful weight loss. I can't remember what I did back then to lose the pounds - probably a starvation diet of some sort since I was a young teenager not really concerned with my health. Starvation diets are a no no, by the way. Since then, I've tried many different diets (hence the title "chronic dieter"). The ONLY method that works for me is what my healthy, slender, counterparts have been preaching for years...

Less Food + More Exercise = Weight Loss

In all honesty, I've known this simple truth all along. It's just hard to digest when so many gimmick diets boast fast weight loss if you just do this or that. Also, if your exercise plan involves trotting from the couch to the fridge a few times a day (I'm guilty, as charged there also) you're probably not too thrilled with the "more exercise" part of the equation illustrated above either. Here are some pointers that I've picked up along the way that make this simple truth work with out too much fussing...

1. Know how much is too much (for you!). When I told some of my friends that I had to stick to eating 1,100 calories a day to lose weight they looked at me like I was insane. Maybe it is insane, but that's what was recommended for my age/height/weight, etc. and it worked! I just divvied up the day accordingly - 200 Calories for Breakfast, 400 for lunch, and 500 for dinner.
   
   
• I know, I know, "What am I going to eat for breakfast for 200 calories. My mocha is 500 alone!!!" You're going to have to treat your caloric intake like a budget. What food can you eat that will satisfy the calorie cut-back requirement and stay with you until lunch or snack time? Look for foods low in sugar and high in fiber. Those tend to stay the longest. Throw in part-skim some cheese or peanut butter (but be sure to mind the servings!!
• If you have an iPhone or iPod Touch, I highly recommend downloading the App "Lose It"
  
  
2. Don't eat food that's nasty. Just don't. There's no reason to make yourself have lettuce, tomato, and onion salad with no dressing for lunch if that's not appealing to you. Do your research, find how you can incorporate the things you love without feeling deprived. I'm trying to think back to my pre-pregnancy lunches. I seem to remember loading up on a light deli meat (like turkey) with a side of my favorite cheese and a BUNCH of fruit on the side. You get meat (protein, dairy, and fruit) all in one sitting. The fruit often satisfies the sweet craving that many of us experience after a meal. If that doesn't work for you and you start going into a sugar-fit (don't freak out!) eat a piece of hard candy or some other lower-cal chocolate treat like Weight Watchers Chocolate...mmmm. You might also opt for a homemade yogurt smoothie with a little meat and cheese. If you're feeling like some carbs, find a low-cal white bread and top with a tablespoon (that's half a serving) of peanut butter. Yum.
   
   
3. Comparison shop. Yes...it takes a while and people may think, "why has this weirdo been standing in front of the turkey for the last 10 minutes??"I've spent probably close to an hour of my life deliberating which brand of lunch meat to buy based on number of slices you get for the lowest amount of calories (I'm all about quantity). Research low-cal diets and food choicese online too to avoid grocery store angst.
   
   
4. Don't load up on sugar. I'm a sugar addict (currently having a relapse with this pregnancy), but ridding my diet from most all added sugar has reeeeeeallly helped me lose weight in the past. I will warn you, the first few days of a sugar detox is not nice (and you probably won't be either). I've literally felt sick every time I ditched the sugar. Researchers from Boston University found that sugar rich foods may be as addictive as drugs - follow link to read more. Now, there's an article that I can attest to! Also, if you're reading this thinking, "I don't even LIKE candy or sweets, this won't be a problem for me," stop dreaming and follow the link to this food list. Giving up pop and candy helps, but don't stop there. There are tons of sugar-laden foods that we eat every day and never think twice about it.
   
   
5. Find an exercise program that you like. So your neighbor Shirley has been bugging you to meet her at 5am each morning to run around the block. If the only time we'll catch you running is with a big dog, rodent, or insect trailing you (like yours truly) and/or if 5am sounds like the middle of the stinking night to you...stay in bed!! Find an exercise that you can enjoy and do it when you feel like it (but do it consistently). Here are some ideas...
   
   
• Get some exercise DVDs (pilates, yoga, dance, cardio, etc.)
• Join a gym (totally not necessary, but you'll have lots of different options there)
• Try a class (yoga, pilates, strength training, zumba, etc.)
• Get a Wii Fit (those trainers will really hold you accountable, fyi!)
• Find a friend (friends, though annoying on the days you just don't feel like exercising, are great accountability partners!!)
  
  
6. Don't weigh yourself everyday. Your body weight can fluctuate from hour to hour so stop torturing yourself!! Get a good scale and step on it once a week (preferably the same day and time each week) to get an accurate read of how you're doing. Also keep in mind that your weekly read may be off from time to time based on your health, water retention, stress, etc. Log it and move on. If you had a loss - great. If not, don't sweat it and try harder next week. If you had a gain - look back and the past week and honestly, write down why. Did you binge on an entire box of Mint Cookie Fudge Choco-Choco Yum Yum ice cream again? Maybe you should leave the ice cream at the store and you'll probably get better results the next time.
   
   
7. Cut empty calories. What's that glass cherry cola really going to do for you in the long run? Do you really need to drink juice instead of water if you're getting vitamins elsewhere? I used to be a fruit juice-a-holic. I noticed after drinking water only...I really saw the pounds coming off. At first I was pretty bitter about it (kind of like the whole sugar detox thing), but after a while it just became the norm. It also saves $$$$!!!!
   
   
8. Don't deprive yourself (all the time). This is kind of in line with #2 above, but needs to be done in a very controlled way. Say you're out with a bunch of friends and they're ALL getting dessert. You know that your weigh-in is the following morning and you can't possibly eat a 1,000 calorie piece of cake right now. Relax! If you constantly deprive yourself, you may end up binging and then suffering even worse consequences (besides feeling sorry for yourself). Pick the best bet on the menu and eat it (better yet, have half and feed the rest to a too-skinny friend or your little brother). Just do it now and then if you have to (not every week, not every day). I've found this tactic to be safe once in a while (and after your regular weight loss has been established). 

That's all for today. Happy dieting!! :)

Disclaimer: I'm not a diet professional or medical professional; I do not represent any diet program or plan and the above statements in no way endorse any particular weight loss program. They are simply evidence of my own experience. Check with your doctor before engaging in any weight loss effort.