New Lifestyle Practices

Below are some examples of what I'm doing to lose weight. You have to burn 3200 calories to lose one pound, so look closely at the calorie content of your food choices -- every 100 calorie reduction adds up after a while. Also, try not to eat after 7:30 PM and if possible eat your largest meal at lunch. You must burn more calories than you take in before the weight will come off. Muscle weighs more but burns more calories so make fun exercise a part of your regular routine.

Exercise You need the equivalent of 30-minutes of exercise 5 days a week. I ride a stationary bicycle or walk in the park. Rest Get at least 7-8 hours of sleep each night. It is also important to reduce the stress in your life. Pray often and live at peace with others. Meals Obviously this is the one that is making the most difference in my weight loss. I am not following a special plan, but the following seem to be good rules. * Take a multi-purpose vitamin * Take Omega 3 Fish Oil after meals

The Big Three

* No more snacking (that includes ice cream, cookies, chips, dips, buttered popcorn, cake, etc.) * Low fat and low calorie foods * Protein enriched foods (chicken, turkey, eggs, nuts) * Reduce red meat consumption to once a week * More fiber (oat cereal, whole wheat bread) * More fruits and vegetables * No soft drinks -- only water (at least 1 gallon a day)   Note: I flavor the water with Crystal Light drink mix (10 calories per 20 oz.)

Typical Meal Choices

Breakfast
#1 - 1 cup of cereal (Cheerios, Total, Special K) with 1% or 2% milk, and 8 oz glass of fruit juice

#2 - Cup of yogurt, piece of fruit, and small glass of fruit juice

Lunch
We eat out every day, so the following are some of my regulars...

#1 - Chick-fil-A
Grilled chicken sandwich, fruit cup and diet lemonade

#2 - Jersey Mikes Subs
Mini turkey sub (#7 done Mike's Way) on wheat bread, Baked Lays Chips, unsweetened tea.
I eat at Subway and Firehouse Subs too -- 6" turkey subs on wheat bread.

#3 - Wendy's
Grilled chicken sandwich, mandarin oranges and water

#4 - Frontera
Crazy Taco, chicken, with no sour cream. Put some salsa on top.
Do not eat the shell or the basket of chips.

Supper
Try the following with your supper plate. You can do this whether you're at home or eating out. Starches include small portions of rice, potatoes or bread. Meats should be about the size of a deck of cards. If the portion sizes are too large (as most are) then only eat half and save the rest for another day. Also, if you're eating out then drink water...you'll save at least $2.00 a person doing this alone -- there are so many empty carbs in sweetened soft drinks and tea.

Snacks
Small handful of pretzels (for salty cravings) or a 10 calorie Crystal Light popcicle (for sweet cravings).

You don't need dangerous diet pills or an expensive weight loss plan.
Just be committed and sensible! It's your health and your life.
Make each day count. Eat to live -- don't live to eat.

Note: I have maintained my weight months later by sticking to this same sensible lifestyle plan. However, I have increased my calorie intake some in order to keep from losing more weight.

Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body. -- 1 Corinthians 6:19-20

[Click here to see my weekly progress.]