Before Pictures -Summer of 2011
After 60 lbs weight loss - Summer of 2013
I met my goal weight in approx 2 years. I will admit that it was not easy. It requires motivation, determination and a little discipline. I eat everything that I like. And friends, I am not dieting at all. Its a healthy life style that I have adopted.
What worked for me?
1) Eat right portions.
Measure Measure Measure everything that you eat. Stop mindless eating. Measuring cups, measuring spoons and kitchen weighing scale are my best friends in the kitchen. Take a look at the serving size on the package to decide on the portion you will eat.2) Never stay hungry. Eat minimum 5 times in a day.
3 meals a day - Breakfast , Lunch , Dinner
Minimum 2 Snacks
Breakfast Ideas -
i) Egg whites omelette, 1 bread slice, Tea/Coffee with 1/4 cup of 1% or 2% milkii) Cold meats - Reduced sodium (Deitz and Watson) black pepper turkey (2 slices)
or Oven Roasted Turkey, 2 slices of bread
iii) Vegetarian Sandwich - Laughing Cow reduced fat Cheese wedge (1), some red peppers/cucumbers/tomatoes between 2 slices of bread
Lunch Ideas -
1) 1 serving of Chapati (Indian bread made with wheat dough) and 2 cups of vegetables(any curry like cauliflower or spinach mushroom or eggplant potato or Okra made with
a teaspoon of olive oil). Eat a fruit or a snack (listed below) if you are still hungry.
2) Any lean meat sandwich with whole grain/wheat bread with little or no cheese. If you
order it in your cafe at work ask for more lettuce/tomato instead of cheese. This is
just one way of customizing your lunch to make it less calories.
3) Salad with lot of greens and grilled chicken in it. Easy on dressing please :)
Dinner Ideas
Eat dinner latest by 7 PM
1) 1 serving of grain or wheat spaghetti with 99% fat free turkey meat balls (4-5 meat balls)
2) For vegetarians, add lot of vegetables like carrots, cauliflower, mushrooms, peas, green beans. Good thing is that you can add vegetables in any quantity. Be mindful of vegetables like corn, peas as they are little high in calories than other veggies like carrots, cauliflower etc
1) 1 serving of grain or wheat spaghetti with 99% fat free turkey meat balls (4-5 meat balls)
2) For vegetarians, add lot of vegetables like carrots, cauliflower, mushrooms, peas, green beans. Good thing is that you can add vegetables in any quantity. Be mindful of vegetables like corn, peas as they are little high in calories than other veggies like carrots, cauliflower etc
Snack ideas
Eat a snack an hour before lunch and dinner . Buy small plastic containers. Pack you snacks in advance. Eat 3-5 fruits a day
Below are some of the ideas
i) Baby carrots/lettuce/cucumbers with a tablespoon of reduced fat dressing of your choiceii) An Apple
iii) An orange
iv) A banana
v) A pear
vi) Non fat flavored yogurt (90 calories)
vii) (8-11 pieces) Cheez -it or Chex mix
viii) Fiber -one brownie.
ix) 1 cup of cut pineapple
x) 1 cup of grapes
