Weight loss is a lifelong battle for most of us. I have tried to lose weight many times in my life. January, February and March 2013, I put on 15 pounds. It went on like water. Every day I watched the scale go up. It took me from April through the end of August 2013 to lose five pounds. It was not until December 2013 that I lost five more pounds. I thought my metabolism had died. By February 2013 I lost 25 pounds. I am writing this article as a guide to help you lose weight and keep it off. Never give up.
Let me tell you how I lost weight. December 2013 I lost five pounds. On December 31, 2013, I decided to get a flu shot. That is when the real problem began. The next day my arm was swollen and hurt. I could not lean on it. I could not sleep on it. The pain and swelling lasted about a week. I was tired and sleeping all the time. I started gagging and throwing up. Then I went to the emergency room. They gave me a CAT scan with Iodine. I was diagnosed with Thyroiditis and I was Hyperthyroid. They gave me a prescription for dissolving nausea pills and sent me home. I started throwing up everything I ate. I even threw up when I went to the bathroom. I lost fifteen pounds in four weeks. I lost a total of 25 pounds. I was down ten more pounds from where I was January 2013.
Losing weight is not the biggest success of your goal. The biggest success of your goal is keeping the weight off. I am determined not to let all of that weight go back on. For one reason it is too hard to lose. The next big reason is when I gained fifteen pounds in the beginning of 2013 I went to sit in the bathtub to shave my legs and I discovered why people install stand up showers. With excess weight you cannot even sit in the bathtub comfortably to shave your legs. I wore one pair of crop cut pants with an elastic waist band for the whole summer. None of my pants fit me. If I did not lose the weight I was going to have to buy all new larger size pants.
Tips on How to Keep Your Weight Off
Drink water. Water will keep you hydrated and prevent constipation. Drink a beverage with your meal to feel full. If I eat a meal without drinking a beverage I still feel hungry. Water rich foods will help you consume fewer calories. Drink water with your meals and when you are thirsty. When I drink water I have more energy. Our bodies depend on water to function correctly. Water makes up 60% of our body weight.
Eat more fiber. Some of my favorite foods with fiber are All Bran Buds cereal, prunes and Fiber One 90 calorie chewy bars. In the past I read an article that said we should be eating ten prunes a day to help prevent osteoporosis and fractures. The article even said you can reverse osteoporosis and prevent bone loss by eating prunes. I keep a container of prunes on my kitchen counter. During the day to keep me from eating something with a lot of calories that I am going to regret I keep a Fiber One 90 calorie chewy bar in the glove compartment of my car all the time. You should be eating 20 to 35 grams of fiber per day.
If you have a problem with constipation there are some foods you should limit. Foods that cause constipation are chocolate, dairy products, red meat, bananas and caffeine. Taking medications causes constipation.
Foods that relieve constipation are prunes, baked beans and kidney beans, kiwi two a day, rye bread is better than wheat bread and pears including eating the skin for 5 to 6 grams of fibers each. Beans that relieve constipation are baked beans, black-eyed peas, garbanzo beans, lima beans, pinto beans or kidney beans.
You can take fiber supplements such as Metamucil or Citrucel which contain psyllium to form bulk in your stool. In order for fiber to work you must drink plenty of water. If you do not drink plenty of water you can make constipation worse. You can get indigestion. Fluid is needed in the digestive system for fiber to work. Taking mineral oil will help with constipation.
Eat Rye bread. Rye bread is better than wheat bread. When I read this I thought I have been eating the wrong bread. I love rye bread. Rye bread is better than wheat bread and laxatives for relieving constipation.
A study was conducted by researchers at the University of Finland in Helsinki and published in the Journal of Nutrition January 2010. This study is said to be the first of its kind. The study involved 51 adults divided into five groups. Each test subject ate 12.3 grams of rye bread to get 30 grams of fiber a day. You do not have to eat that much a day for it to work. The main component of dietary fiber in rye is arabinoxylan and it is what keeps food moving through your intestine.
Constipation Is Relieved More by Rye Bread than Wheat Bread or Laxatives without Increased Adverse Gastrointestinal Effects Abstract.
Rye Beats Laxatives for Constipation Relief Explanation of Study.
Cleanse. You are allowed to cleanse three times a year. I read this a few years back. Keep your colon clean and in good digestive shape. Mark your calendar when you cleanse so you know when you did this.
Include Exercise. In order to keep your weight off you have to keep moving. The minute you start leading a sedentary life you will put your weight back on. According to The Walking Site we should be walking 10,000 steps a day. If you calculate 10,000 steps you will find that equals five miles. Wearing a pedometer all day is a good way to keep track of your steps. You can keep track of your daily steps by logging them in a journal or in your daily planner. I walk in the East Town Mall during the winter. When the weather is nice I walk outside.
The Walking Site 10,000 Steps a Day.
Weigh In. If you are like me you will have to keep watching your weight on the scale if you want to keep your weight down. When you get on the scale is up to you. I try to check my weight by getting on the scale every morning right before I get in the shower. I never get on the scale during the day with all my clothes on. If I miss getting on the scale before I get in the shower I wait until the next day to try again.
Keep a Food Journal. A lot of people have had a lot of success with keeping a food journal. You would be surprised how much food you eat in a day. I have kept a food journal so that I can make sure that I am eating healthy.
Get Enough Sleep. It is very important to get plenty of sleep when you diet. When I do not get enough sleep I walk around feeling hungry all the time. I have an appetite that says eat. If you eat when you are tired you will still be hungry. You need sleep to function properly and to keep the hunger cravings under control.