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<blockquote data-quote="BASHMAN" data-source="post: 7650018" data-attributes="member: 8277"><p>At first, all I did was limit myself to 1 helping at meals and no eating after 9pm. In addition, I cut out obviously bad-for-you foods like ice cream and deep fried anything. If I was hungry between meals, or afterwards I had an apple or a yogurt. My usual breakfast was 1.5 servings of grapenuts with milk the first week, and sometimes had it for lunch too. This along with walking 30 minutes a day, I lost significant weight in a week. But as you go on, you have to do more to get results (metabolism actually slows as you lose weight, and your exercise gets diminishing returns because you weigh less, and therefor exert less force to do the same amount of movement as before). </p><p></p><p>Later, I began using MyFitnessPal. This is a no-brainer... as long as you actually do it. Put in your weight. It will tell you how many calories you can have per day to lose X amount of weight per week. Input everything you eat. Do it honestly and be accurate. Input all your exercise (again, never over-estimate; be realistic) which will add calories remaining to your total for the day. As long as you don't go over your "Maintain Current Weight" calorie total, and stay under it most of the time, you will lose weight. </p><p></p><p>Regarding foods to cut out- there is no magic bullet, but there are some foods you ought to cut down on. Grains being one of them. If I have a meal involving tortillas for instance, I have ONE tortilla. If I want more of the other stuff, I can eat it with a fork. Note that I'm not saying "stop eating carbs". Just be aware of which foods you can have more of. I'd rather eat more chicken than a little bit more tortilla. Think of things in a Calorie to Volume ratio regarding fullness. 100 Calories of chicken is a lot bigger than 100 calories of tortilla, and lot bigger than 100 calories of butter. </p><p></p><p>Other thoughts: eat a salad with dinner every night. </p><p>Hungry for a snack: a high protein snack like greek yogurt or nuts may satiate you a lot longer than a granola bar.</p></blockquote><p></p>
[QUOTE="BASHMAN, post: 7650018, member: 8277"] At first, all I did was limit myself to 1 helping at meals and no eating after 9pm. In addition, I cut out obviously bad-for-you foods like ice cream and deep fried anything. If I was hungry between meals, or afterwards I had an apple or a yogurt. My usual breakfast was 1.5 servings of grapenuts with milk the first week, and sometimes had it for lunch too. This along with walking 30 minutes a day, I lost significant weight in a week. But as you go on, you have to do more to get results (metabolism actually slows as you lose weight, and your exercise gets diminishing returns because you weigh less, and therefor exert less force to do the same amount of movement as before). Later, I began using MyFitnessPal. This is a no-brainer... as long as you actually do it. Put in your weight. It will tell you how many calories you can have per day to lose X amount of weight per week. Input everything you eat. Do it honestly and be accurate. Input all your exercise (again, never over-estimate; be realistic) which will add calories remaining to your total for the day. As long as you don't go over your "Maintain Current Weight" calorie total, and stay under it most of the time, you will lose weight. Regarding foods to cut out- there is no magic bullet, but there are some foods you ought to cut down on. Grains being one of them. If I have a meal involving tortillas for instance, I have ONE tortilla. If I want more of the other stuff, I can eat it with a fork. Note that I'm not saying "stop eating carbs". Just be aware of which foods you can have more of. I'd rather eat more chicken than a little bit more tortilla. Think of things in a Calorie to Volume ratio regarding fullness. 100 Calories of chicken is a lot bigger than 100 calories of tortilla, and lot bigger than 100 calories of butter. Other thoughts: eat a salad with dinner every night. Hungry for a snack: a high protein snack like greek yogurt or nuts may satiate you a lot longer than a granola bar. [/QUOTE]
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