I was on weight watchers from age 16 to 22. In retrospect, the best thing WW had going for them was the core plan (eat all you want off a certain list of foods, have 35 extra weekly "flex" points). I don't even think they have the core plan anymore. In the end, counting points for every. single. thing. I ate was never sustainable or me, and the only way I was successful was attending the meetings every single week, and that was $50 a month, just to attend. WW makes a lot of money off their ridiculous $7 boxes of 2-point chocolate bars. I don't think they emphasize enough WHAT you're supposed to eat to be HEALTHY - not just lose weight. sure, there are nutrition guidelines, but when I was on WW I was all about 100 calorie packs and the Smart Ones and Lean Cuisines with the points already printed on it. They would push low-point candies and snack bars at the meetings every week. If you have the discipline to eat lots of whole foods and cook your own meals on the flex plan, that's great, but in the end WW wasn't a very good diet for me.
MyFitnessPal.com is the best. Seriously. It changed my life and the way I will eat forever. Count your calories & sodium. It's like magic. I tried seemingly every gimmick diet in the world and they all produced little results. I'm down 81 pounds in a little over a year, with very little to no exercise and a desk job. Before & After picture below: Spoiler
Another milk addict here. I used to do this. Cutting down on milk intake would be huge for you. An 8 oz. glass of whole milk has 140 calories. 2% is 120 calories. I'll bet your definition of "glass" is more than 8 oz. But using the conservative amount, you would cut between 360-560 calories/day by reducing your intake to 1-2 glasses and substituting with a non-caloried alternative. Reducing liquid calories is one of the easiest ways to lose weight. You can't drink a bunch of milk (or any other high calorie liquid) and lose weight. May as well try to swim with a ball and chain.
+1...my wife is using it with good results. One caveat, it's based on BMI, which is pseudo-science IMO...but if it works, awesome. Chuck4, soon appearing in Mad Men.
MyFitnessPal? That is what I am doing and down 7 lbs in 1 week (supposed to lose 1 lb/week). Its easy and fun. I treat it like a video game in which I get a certain number of points, in order to earn bonus points, I can work out. It is quite cool.
I subscribe to the Chad Johnson school of thought when it comes to nutrition and exercises--- I eat this once in a while--- ...but exercise right, and that's no problem at all.
It actually does. Back when I was in HS, I was around 180 lbs. Then I went to college in '05 where the majority of my budget went to gas/weed/cigarettes with a small part of it going to food (mostly fast food, roughly $3-$5 per day). I was down to 155ish. Then moved back in with my parents in '09, now up over 200. Though thanks to MyFitPal, it is going down.
Lots of good advice here, but here is my take. Focus on doing something that is sustainable. If it is too hard, and too much of a change, chances are you will not be successful. Eat a small breakfast, a small lunch, then have a decent dinner. Cut out high fat/high sugar things like chocolate, non-diet soda, icrecream, sports drinks, full cream milk, creamy salads. Get into the habit of thinking about everything you eat and drink, and think about the calories. Exercize every day. With your bad back, do a power walk, and try to do it for 30 minutes. You may have to get up 45 minutes earlier every day to do this, but it wil absolutel be worth it. In a nut shell - if you cut back on the bad foods/drinks, and ramp up yur exercize, you WILL lose weight.
Avoid soda, candy, and fast food, and work yourself to the point of physical exhaustion on a daily basis. You'll look and feel great.
I would say do this, but have a cheat day. One day a week like a Saturday or Sunday where you can eat anything you want. That way you won't have to cheat because you know that you'll have a day coming soon where you can eat all the bad food you are missing. Eating great 6 out of 7 days is a huge improvement of what's going on now. As you fall into the habit of eating good food, your cheat days will become less extreme and necessary. Also drink 2 glasses of water before every snack and meal. It will make you feel slightly more full, help you get enough water everyday, and isn't that tough to do. If you cutting down on portions those glasses of water will help you stick to it.
Completely agree. If you have something to look forward to, it makes it much easier. In fact, I would deliberately eat less in the day (to the point of feeling very hungry) so I could have a nicer, bigger meal at night time. I know this is not ideal for metabolism etc, but it worked for me.
That's why I favor low-fat, low-carb eating with a cheat day (sometimes weekend). When you train your body to get used to healthy food, suddenly you get to your cheat day and gorging on half a pizza just doesn't sound as appetizing as before. And yet, it balances you out, because if you're reaaaally craving a brownie on a particular day, it makes it easier to say "no" because you know you'll be able to have a brownie on Saturday. And Saturday might come and you might enjoy that delicious brownie...OR, just maybe you'll say, you know what? a bowl of raspberries sounds better.
im doing a modified quick weight loss and that is pretty much what your plan sounds like. i think the main difference for me is actually planning my meals rather than happening into them. whatever anyone does i would suggest monitoring what you eat by writing it down and portioning out the essential food groups.
Great advice! I did all of the above exactly as you said (except exercise) and lost 40 lbs in 4 months. It wasn't difficult because I didn't put effort into things that didn't significantly affect my intake of calories. For some people, exercise helps them maintain healthy eating. For me, I didn't have time to exercise much and I didn't want my dietary changes linked (in my mind) with having to exercise. I now regularly exercise.
Fat is very good for you, it's what our species has lived off of for 99% of our existence. It won't spike your blood sugar and give you diabetes. Just cut out the sugar/flour/starches to begin with. Worry about calorie counting and exercise when you are trying to shed those final pounds. Deprivation and physical activity will only make you hungry.
QFT. You really don't even have to count calories or fat if you give up sugar, flour, beer (), and all processed food. the pounds drop off.
