My eating plan is pretty simple but so hard:
Eat less calories than I need.
Seems pretty simple right? Just has taken me YEARS to be able to do it for any length of time. I am by no means a pro at it. Below is a list of my 'rules':
1) Write everything down even if I do not know the calorie count
2)Try to stay under 1800 calories each day
3) Use the 80/20 or 90/10 rule. 80-90% of the time eat healthy and nutritious and just know that 10-20% of the time it won't be. With 21 meals in a week that means that 2-4 meals a week might not be healthy.
4) Limit Fast Food
5) Enjoy my food and savor it
6) Take all my meds, check my numbers and schedule follow-ups with my doctor
Now to expand some on my self-guidelines.
1) This one keeps me accountable. I have to think about what I am going to eat and not just mindlessly eat. I give each meal some thought and work to plan meals and snacks. Some days I know about what my calorie count will be. I am only keeping track of calories because trying to keep track of fat/carbs/etc stresses me out and just makes me want to give up. I needed something I can do.
2) Based on the multitude of equations out there to determine BMR and calorie needs 1800 seemed to be a good number to start with to be able to lose weight with a starting weight of 328 lbs. I figure when I hit a plateau I will adjust the figure.
3) This lets me 'cheat'. I can have Fazoli's tomorrow night when I am at my bowling banquet. I can have movie popcorn and a dinner out with my significant other. It also makes these times alittle bit more special. I am deciding what I want to savor on my 'cheat'. This is one reason I was so annoyed on Saturday when we went to the bland Chinese food place. I wasted one of my 10-20% meals on this crap? I can make better stuff at home.
4) This is a big one for me. There was a period that I was eating fast food 2-3 times a day almost every day of the week. One of my bigger meals at McDonalds would be 1200 calories (Filet, Double Cheeseburger, Medium Fries) add to that a breakfast and another meal and I would be at 3000 calories no problem. One nice side effect of not eating fast food as much is that I am saving so much money. Money I can use to buy clothes or books. *grins* When I do get fast food I do not order by number. I pick and choose what I want and usually forgo the fries.
5) I am still eating in front of the computer or eating in the car. What I am doing is chewing more so I can taste my food. Not just shoveling it in. When I have chocolate I let it melt in my mouth and I go for the good chocolate and not just any old chocolate.
6) This one should be higher in the list. I was really bad about not checking my blood sugar and not taking my meds. It was big time DENIAL! Nighttime was the worst. I would take my pills in the morning but just not do it at night. I am much better about this now. My numbers go in my food diary. I dreaded going to the doctor because I know she was going to mention my weight. I love my doctor she is one of the good ones. She didn't push but did let it be known I needed to lose weight. She would mention plans and when I said I did not have the money for Weight Watchers she came right back and suggested spark people. I am actually excited to see her on 4/13 and see what she has to say.
I know there are a couple of more guidelines I am using but these are the big ones for my eating habits. I am also trying to try something new at least once a month. It is how I found out I like avocados and eggplant but not a big Brussels sprouts fan. Maybe if they were cooked differently. I am trying to decide on what to try next. Any Suggestions?