10 Steps.

03Jul07

One of the blogs I’m grateful to have found here on WordPress is Brian’s Lose Weight With Me blog. He’s lost 60lbs, kept it off, and is continuing on his weight loss/healthy lifestyle journey. He writes honestly and bluntly about what it takes to lose and maintain weight loss. I really enjoy his no-BS style, and how realistic his tips are – they acknowledge that this is hard and how much dedication it takes to make it happen. Recently, I’ve gone through his archives, and found a great 10-week series about making healthier choices – you’ll find those 10 steps after the jump.

10 Gentle Weekly Steps to Begin Losing Weight.

  1. Focus on what you drink, including eliminating pop/soda and increasing water intake.
  2. Use the Rule of 2/3, which suggests that for two meals a day, at least 2/3 of your plate should be fruit/vegetables.
  3. Snack wisely by creating an area in your office or portable bag of healthy “on-the-go” snacks, such as seeds, whole-grain cereals, string cheese or fruit.
  4. Figure out your “out of control” foods and eliminate them completely for a week. These are the foods you eat and feel like you cannot stop yourself or control your portion size. For Brian, it was pizza and french fries. For me, I think it would be french fries and potato chips.
  5. Eat more. Eat a meal or snack 4-6 times a day – approximately every 3 hours you are awake. This might mean breakfast, snack, lunch, snack, dinner, or some other combination. Don’t eat within 3 hours of bedtime. Try to include fat, carbohydrates, and protein in each sitting.
  6. Get moving. Three times this week, get moving for at least 20minutes with an elevated heart rate. Doesn’t matter what you do, just do it.
  7. Choose lean protein 90% of the time. This means leaner cuts of meat without their skins (e.g. turkey, chicken), eggs, fish, etc. Figure out what 90% is for you – Brian provides an easy calculation for this at the above link. For me, this means 31 out of 35 meals will be lean protein, and 4 can (they don’t have to!) have higher-fat proteins like bacon.
  8. Skip processed foods for a week. This means no bread, cheese or alcohol. Nothing with preservatives or that comes in a bag, wrapper or box. It means eating things like real fruit and vegetables, eggs – things that naturally come from the earth, basically.
  9. No rules – just eat healthy. Think about what you’ve learned the previous weeks, and try to truly listen to your body’s needs and desires. Don’t try to be perfect – just TRY.
  10. Start a new path. Put all the work of the previous weeks together, and forge a new lifestyle centred around healthy choices.
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