A few days ago, I posted that I was trying to lose some of the weight I have gained over the past months.
By making some easy dietary changes, I was able to lose three pounds this past week. I would like to share some tips on how you can also drop some pounds by making these changes.
Although I have not joined as yet, I am following the Weight Watchers philosophy of nothing is off limits. It’s all about portion size.
Cut back on gluten free bread
As a certified carb addict, this was the hardest thing for me to do. I have cut back to eating bread or a sandwich every other day. But it’s not just bread; I have pretty much cut out dessert. I am trying to bake healthier recipes that use fewer carbs and sugar. I also measure out the croutons on my salad.
Cut back on carbs in general
When I made rice and pasta this past week, I measured out two appropriate portions; one for me, one for my husband. No leftovers and no temptation to eat more than I should. I always overeat rice and pasta.
Learn to love salad:
I eat a small or large salad every day. I use it to fill up along with protein instead of eating carbs.
But measure out your salad dressing
We all just pour our dressing over our salad without really measuring out a portion size. Two tablespoons are standard, but check the label on your salad dressing bottle. No need to go low or no fat; in fact, these dressings often contain more sugar. Just watch your portion.
Measure everything. Learn what a portion is.
Read labels or look up on the internet if you are not sure what a portion size is. Then measure accordingly. We often misjudge portions. Don’t eyeball it, measure it.
Eat more protein, but not too much
This means about 45 grams a day for women, and 52 for men. However, you can also calculate your protein needs by your body weight and level of exercise. For my body weight, my protein requirement is 88 grams of protein, broken down into three meals. But you have to compensate for that increased protein by cutting back carbs. Eat too much protein and it is stored as fat. Since at this point my exercise is minimal, I will try to stick to 45 grams. And remember, protein is not just meat. It’s also dairy and other foods too.
Eat more fruit
Fruit is not bad for you! Fruit juice is bad for you, as it is high in sugar and lacking fiber. This includes juicing your own. It still lacks fiber. Eat fresh fruit whenever possible. Canned or frozen is ok too as long as it’s not packed in syrup. Trade fruit for cookies and cakes.
Weigh yourself once a week
Don’t be obsessed with the scale. Once a week weigh in is sufficient. Your weight can fluctuate hour by hour and minute by minute. And don’t just focus on the number; focus on how you feel and how you look. Your body can change shape without dropping pounds.
Now that I’ve said to concentrate on how you feel, I want to share with you the changes in my body that I have noticed over the past week.
- I don’t feel as bloated. Since I stopped eating so many carbs, I don’t get the usual bloating.
- My IBS is in check. This is also due, I am sure, to cutting back on gluten free flour and carbs in general.
- My BM’s are much more regular. All that fiber. No diarrhea.
- I feel better in general.
- My body is reshaping itself
I hope to continue on this trend. I know that plateaus are possible. I am not obsessing about losing a certain amount. In fact, I have not set a goal weight at this point. I am just concentrating on healthier eating.
Please follow along with me on this journey.
Do you have weight loss tips? Please share in the comments!