I have tried several diet plans in the past: Lean & Free 2000, South Beach, and Food Lover's. It was hard to stick to them because:
1. I was the only one in my house doing it.
2. I have picky eaters in my house and the recipes and/or foods the diets wanted you to eat or follow made it difficult.
3. I wasn't seeing results fast enough, or I plateaued.
What I've been doing during this competition:
1. I've taken different ideas from the above diets and made them fit my family and my lifestyle.
2. I gave up sugar (except for the Bear Lake raspberry shake...my first sugar rush since June 1st). I love cookies and chocolate. I can't go without something sweet everyday. My alternative: a piece of sugar free chocolate or a sugar free cookie. (Russell Stover makes some good sugar free chocolates and I love the Franz sugar free chocolate chip cookies). But I also limit how many sugar free goodies I eat each day.
3. No white bread or white flour. I eat only whole grain breads and cereals.
4. Lean protein. If I crave a hamburger, I make it at home with 96% lean hamburger, whole wheat bun, light on the condiments. Lots of lettuce and tomato.
5. No "diet recipes." (Picky eaters). I "healthify" our family favorites recipes. I eat smaller portions of the entree and bulk up my meal with lots of veggies and fruit.
6. Lunch is usually a salad with grilled chicken. My favorite fast food salad is Chick-fil-A's Asian Salad. I try not to use all of the dressing because of the sugar content. Another lunch food I eat is a sandwich made with whole grain bread, lean sandwich meat, no mayo, and lots of veggies. My favorite fast food sandwich is ham on honey oat bread with honey mustard and lots of veggies at Subway.
7. Having my spouse do this with me has helped a ton!
8. Track your calories. My doctor recommended the Lose It app. You put in your goal weight, how many pounds you want to lose a week (I did 1 pound), and it tells you how many calories you can eat.
9. Track your fat, carbs, and protein intake. Also on the Lose It app. If I see that I'm eating too many carbs and not enough protein, I will make adjustments throughout the day with my snack or next meal.
10. Exercise! Most of my exercise throughout this has been walking 2-3 miles every day. If it rains or something else comes up, I will do an exercise video.
11. Don't eat my exercise calories! If I have walked off 300 calories, I don't eat 300 more calories that day. I don't go over my allotted daily calorie total.
12. Drink more water! Also, I don't drink my calories (except milk). No juice, no sugar-filled soda.
13. Snack between meals. I try to keep my snacks between 100-150 calories. My favorites are: Greek yogurt, pita chips and hummus, South Beach snack bar, fruit, carrot sticks.
14. I try not to deprive myself of the foods I love. But I find a way to make it work in my eating plan! Sugar free ice cream, sugar free cookies, potato chips (1/2 a serving), etc. I could probably lose more weight each week if I didn't allow myself a few indulgences, but then nobody wants to be around me because I'm not very pleasant when I'm on a DIET! I'm on a healthier eating plan.
15. This competition has been a great motivation to stay on track!
Favorite restaurant for eating out: Texas Road House
I order the roasted chicken or a small steak. You can choose your sides. I get a salad and the fresh veggies. Stay away from the rolls and cinnamon butter!
Second favorite restaurant: Chili's
Margarita chicken with black beans and rice. Lots of flavor, low calories, and lots of protein!
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