I am 52 years old and my health started to go downhill pretty quickly after age 50. I found out my blood pressure was way too high and my joints had very little cartilage left in them. Add to that the beginnings of rheumatoid arthritis and you can surely understand my desire for a lifestyle change. I started this journey weighing in at 220 pounds, which is a lot for a 5’3 frame.
I initially bought the product Hydroxy Cut but that turned out not to be a good idea. The product was like taking speed, it sent my blood pressure through the roof and it kept me awake at night. That left me with a few tough choices to make. I went online to look for diets that were a good fit for someone with hypertension and one of the most helpful places for me was the WebMD website.
I learned that by changing just a few things in my diet and keeping a journal of the foods I did eat would help me to design a diet I could live with and the operative word here is, LIVE. I found out that I am what is known as a grazer. I eat all day long. Before I was injured on the job I was active and that kept the weight off. The results of a back injury and the pain in my joints was a weight gain of almost 80lbs, over time.
So now I have started to cut back on the portions sizes, cut pork out of my diet altogether and I have managed to lose over 20lbs in the first two months. While I am not done I wanted to share my victory with others. I have tried all types of diets over the years and what I have found is that eating foods that you already like can make dieting a lot easier.
The hardest part was the first month. Even with an appetite suppressant it was hard to break those eating habits that were subconscious. By waking up every morning and consciously taking stock of want I needed to do that they to reach my goal it gradually became easier. I had to remember to not get discouraged if I got a little off track. That is one area that dieters get sidetracked in. When we “fall off the wagon” often it is easier to just give up than to start again at the next meal.
This is how I look today but when I was grossly overweight I would never take a picture. That means there are no before photographs. Here is a sample of the menu for Mondays. Eating the same meal on certain days and eating at set times has been my key to success.
Whole grain bagel with an unsalted spread
1 piece of fruit
1 cup of milk (fat free)
A salad made with mixed greens (radicchio, romaine and spinach work well together) 4 cups
½ mandarin orange
¼ almond slivers
2-3 tablespoons of diet vinaigrette
Dinner: get creative
Cook your favorite protein using something like Mrs. Dash instead of salt. Bake, boil or broil-don’t fry.
3 ounces of fish
1/2 cup brown rice
½ cup green beans (steamed is best)
Fresh fruit or berries
If you are a grazer like me you should have a low calorie snack on hand for munching throughout the day. There are many snacks that you can eat that are less than 50 calories.