Thirteen Ways To Lose A Pound A Week, 11th
In honor of the first week-aversary of starting my new “diet” – er – weight loss plan -er – healthy eating lifestyle or whatever the politically correct term is this year and in memory of the one pound I lost and hopefully will never find again, I’ve decided to do this week’s Thursday Thirteen on ways to shed a pound a week.
Many of you don’t know this but in another alias, I used to be a weight loss guru; so while I may have put on a few pounds, I actually do know what I’m talking about and I do know how to misplace the unwanted weight. I dedicated plenty of time and money educating myself on the very intricate details and the practical knowledge of it all. Listen to me, my friends, and I will show you the way.
First thing you should know is that a pound is the equivalent of 3500 calories; so you just have to cut 500 calories a day to lose a pound a week. Medical professionals recommend that you lose no more than ½ to 2 pounds a week for a healthy weight loss program. Any quicker than that and you risk doing damage to important body things you might want later.
|Thirteen Things about J. Lynne
- Take a brisk 30 minute walk every day. Do it with your family, a friend, your dog or just take the time to Zen out with yourself. With the trees just now turning colors, now is a great time to start this new habit too!
- Park on Mars. Park as far away in the parking lot as you can from where ever you’re going. I know my dad thinks it’s a great accomplishment that he can always find a spot right up front, but parking at the back of the lot and walking the half-mile to the Super WAL-Mart is just extra exercise and bonus calories burned. (Note: I do not recommend this for women alone at night.)
- Replace the mayonnaise on your sandwiches with mustard. This gives them a nice flavorful zing too! If you only knew how they made mayonnaise and what was in it…
- Trade that nightly bowl of ice cream for a fancy flavored low-fat yogurt. I like the pie-flavored ones best myself. Mmmmm…Key Lime or Strawberry Cheesecake!
- Low-Fat ≠ Low-Calorie. Read the labels on food products carefully. Usually in order to make low-fat products taste good, more sugar has to be added, which means higher-calories. It’s a delicate balancing act. If you want low-fat, low-calorie, look for products with sugar substitutes or similar, but even those give up something in the production. In the end, you have to decide what you are willing to give up.
- Don’t drink your calories. That means, stick to good old H2O, sugar-free soda (aspartame-free is best too), and unsweetened teas and coffee. Rather than drink fruit juice, eat an apple or an orange because you’ll burn more calories in the chewing process.
- Portion control is key! Most of us have been brainwashed by the Supersize-me advertising into thinking that more is better, but more is more waist and hips and thighs. We’ve forgotten than the kiddie meal sizes were once upon a time the actual recommended size for an adult. From now on, remember: 3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball.
- Eat more often. I find that I need a small snack about 3:30 or 4pm and also something small after dinner around 8pm. Usually this is nuts, fruit, cheese, and/or yogurt or something similar. This means, I have 3 portion-controlled meals and 2 snacks a day. Some people would call this “5 mini-meals”. Whatever you call it. Plan to eat small but often. You’ll eat less overall.
- Fruits & veggies are your friends. Eat at least two servings of a fruit or vegetable at every meal. Your plate at lunch and/or dinner should be at least half veggies and/or fruit.
- Pick whole grains. You’ve been hearing it for years: processed foods are bad. It’s true. At the very least, your body burns more calories digesting whole grains than processed grains. That’s why I only buy whole wheat pastas and whole wheat breads (when I allow bread in my house ). When I eat out, I always ask if they have brown rice or if whole wheat pasta is an option. My favorite burrito places know to give me whole wheat tortillas. Every little bit helps.
- Take home the trophy box. That’s what my old Weight Watchers’ Leader used to say about eating out in restaurants. Most restaurant entreés are 1,000 to 2,000 calories easily. As soon as you get your food, automatically ask for a take-home box to put half of your meal in. It’ll be just as good warmed up tomorrow and you’ll feel less guilty about it.
- Eat less Take-out. The fact is that the only sure-fire way to know what goes into your food is for you to prepare it yourself. Eat at home more often; pack your lunch more often. Save restaurant dining for special occasions like showing off your new waistline!
- Keep a food journal. Studies have shown that “dieters” who journaled tended to be more successful in the long run. It must be that element of having to honestly commit it to paper, even if the only one who sees it is you. I certainly found that even if I wasn’t following a strict eating plan, the weeks that I wrote down everything I ate, I lost weight or maintained.
Links to other Thursday Thirteens!
- zoe, My Twenty Cents Keeps Moving, Leeann, ellen b, MInTheGap, Cecile, damozel, buttercup, Amy, Vixen, Krista, pussreboots, Robin, Rookie Moms, David, Nicholas, MamaArcher, (you could be next!)
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The purpose of the meme is to get to know everyone who participates a little bit better every Thursday. Visiting fellow Thirteeners is encouraged! If you participate, leave the link to your Thirteen in others comments. It’s easy, and fun! Be sure to update your Thirteen with links that are left for you, as well! I will link to everyone who participates and leaves a link to their 13 things. Trackbacks, pings, comment links accepted!
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