I asked Amy Green( also an Ohio State grad-Go Bucks!) for advice when I decided to start my 30 Days to 50 after following her blog this past year. I knew Amy was onto to something from reading her posts and recipes and looking at her before and after pictures. She has kindly indulged me with tips to losing and maintaining a significant weight loss and I find that my weekly check-ins with Cheryl echo these same tips. So here are some words of wisdom from Amy:
When Wendy graciously asked me to help celebrate her 50th by sharing how I’ve maintained a 60+ pound weight loss for nearly 7 years, I was thrilled.
Each week I get several e-mails with questions about weight loss. It’s a tough question to answer in an e-mail or even a single post. Today, in Wendy’s honor, I’ll share the quick and dirty version.
Let me begin by making clear that I’m not a medical professional and have no medical training. I’m simply sharing my experience. Before beginning any diet or weight loss plan, I strongly advise you seek the advice of a medical professional.
Now – on with the post…
There are 5 simple things I did – and continue to do on a regular basis – to keep my weight healthy. Erase the nasty 4 letter word “D-I-E-T” from your memory. This isn’t a diet – it’s a permanent life style change.
1.
Keep a food journal for at least a week, preferably two, before making any changes.
This is an essential part of any life style change. You wouldn’t willy nilly start replacing parts on your car if it wasn’t running. You’d take it to a technician and have them diagnose the problem and then take the appropriate action to fix it. Yes, it takes some time waiting at the service station and it might cost more than you want. Still, it’s time and money well spent because the end result is a car that runs.
I didn’t really know how much I was eating, how often, or the quantity of food I was consuming until I started to write down everything I ate. Once I could see what I was putting into my body, I could then identify the problem foods and take solution oriented action.
2.
Commit to a doable exercise plan.
Notice I said ‘doable.’ I didn’t say join the most expensive gym around, spend money you don’t have on six new workout outfits, and tell yourself you’ll be at the gym every morning by 5:30 am when you haven’t exercising at all. You’re setting yourself up for failure.
If you can only walk 5 blocks to begin with, it’s a heck of a lot more than you were doing before. Go for it – and before you know it you’ll be able to walk 10 blocks, then 20, then a mile, then two. You’ll feel successful, and rightfully so.
I like walking as my main form of exercise. No matter where I am, I can put on a pair of tennis shoes and spend 30 to 45 minutes getting fresh air and quality exercise.
3.
Eat 3 smaller meals and 2 snacks a day.
Everyone around me marvels at how much I eat. What they don’t understand is that it’s a combination of what I eat and how I eat it. Huge meals slow down your digestion and make you feel bloated and full. Instead of 3 big ‘ol meals, I eat 3 smaller meals with two snacks, one between lunch and dinner and one after dinner.
4.
Increase intake of whole foods and decrease your intake of baked goods, pasta, and bread.
Look back at your food journal and see what you’re putting into your body. Decrease the heavier, less nutrient dense foods and replace them with fruits and veggies. Instead of a turkey sandwich, make a turkey salad with healthier salad dressing and an apple for lunch. Replace your breakfast muffin with a bowl of gluten-free oat bran topped with fresh fruit, cinnamon, a tablespoon of walnuts, and stevia. Have an egg or some cottage cheese with it to add some protein. It’ll help you feel full longer.
For me pasta is an occasional side dish, not a main course. I rarely eat bread and dessert is a once a day treat. The bulk of my diet comes from fresh fruits and veggies, lean meats, lower fat dairy, whole grains, and legumes.
5. Never get too hungry.
I don’t like to be hungry. I never have. It’s my biggest invitation to eat more than I need. To avoid this, I always have a snack packed when I’m out and about. My snack is usually something as simple as a small handful of almonds and dried fruit. Nuts are nutrient dense and have some protein, so when paired with some raisins or dried apricots they’re perfect for a mid-day pick me up. Nuts are also calorie dense, which is why I said ‘a small handful.’
Looking for quick meal ideas to get you started? Try my Cottage Cheese and Fruit Salad, CrockPot Chicken Tortilla Soup, a lighter hummus, or Chicken & Butternut Squash Spinach Salad. You can find lots of healthier desserts on my recipe page, too.
Bio:
Amy Green, M.Ed., authors Simply Sugar & Gluten-Free, a blog about eating well, eliminating refined sugars and gluten, and maintaining a healthy weight. She has been living free from refined sugars and wheat since 2004 and, as a result, is maintaining a 60+ pound weight loss. Over the years she’s learned that eating healthier doesn’t equal deprivation.
A former elementary teacher and small business owner, Amy is currently writing her first gluten-free, sugar free cookbook to be released in January 2011. She lives with her husband and four dogs in Dallas, TX where she teaches local sugar-free, gluten-free cooking classes.
To celebrate my upcoming birthday and making healthy, yet satisfying food, I will be giving away a copy of Diane Eblin’s new Gluten Free Diner ebook and Kinnikkinnick Gluten Free Panko Bread Crumbs and Graham Crumbs, along with some Bakery on Main Granola. To enter–comment here on this post, follow this blog, follow me on Twitter, follow Amy on Twitter, blog about the series and let me know here in the comment section what you have done. The ebook can be for anyone, anywhere. The gf goodies have to be sent to a US shipping address. The drawing will be on next Tuesday at midnight. Do you have any tips for maintaining permanent weight loss on a gluten free diet?
