I once talked to the local grocery store manager as he was deciding how many chips and snacks to order in for January.
He said it was an annual bet among store managers as to how long it would be before people could not sustain their drastic meager diets, pack it in, and shop in flocks for their favorite snacks and chalk up this years resolution as a "been there and done that" failure!
So if this is you, then maybe just slow it down. In a world where we want everything "right now" this may not sound like an exciting way to eat, but I know for me it worked. I lost 23 pounds over the course of a year.
Tip: Whatever diet you choose, it has to be sustainable or you will gain it back, especially if you are a Foodie like me!.
Step 1 - Take your most routine days, maybe week days at work and look at your food intake.
Step 2 - Try and find 250 calories without stressing. This will be the only time you will do any calorie homework, as once you have it figured you will get into a routine.
Even if you can shave off 30 calories here and there over the day, it quickly can add up. Maybe switch whole milk for cream in your coffee, or 1 sugar instead of 2 sugars.
"This is great, but what about the things I love such as cookies at lunch?" Find some cookies that are a few less calories. Don't go for low fat crap, just find some that are less, you would be amazed the differences between brands. Find 8-9, 30 calorie items in your day and you are set. A bit less cream, sugar, different brands of cookies or other foods to shave a few calories.
Tip: It takes 21 days to break a habit and start a new one, so do this slowly if you feel anxious
Step 4 - Now that you have found at least 250 calories in your day that you can switch out, stick with it until it becomes habit. It might feel slightly different at first, but if you don't deprive yourself, you can stick with it.
Step 5 - Get more sleep. Nothing screws up calories like lack of sleep. I gained weight because I had insomnia until I discovered I had sleep apnea and then my hunger hormones settled down. If you are getting 6 or less hours of sleep, then make some time for yourself in the evening and create a calming enviroment for at least an hour before bed, or your body will be looking for calories the next day.
Example, hot bath, chamomile tea, read etc.
Step 6 - Once you have shaved 250 calories a day and are getting more sleep, think about adding a walk around the block or if you have stairs in your house, go up and down them a few more times, or at work. Nothing drastic just add a few more steps to your day.
If you can burn a few more calories with exercise this will speed things up.
The Trick to Easy Weight Loss - Slow and Steady Wins the Race
To not feel deprived.
Go slow with each step until you are used to it.
It takes 3500 calorie deficit to lose a pound, which is 500 calories a day to lose a pound a week. If you half this amount, you will lose approx 2 pounds per month without feeling deprived or hunger.
I know this doesn't sound too exciting, but it definitely begins to add up. With just a few little tiny tweaks this could be 24 pounds in a year. or at least 12 pounds by summer without feeling deprived or taking drastic measures.
So next time you see your friends all moody, anxious and hungry trying the latest fad diet, you can feel great knowing you are losing weight your way.
Remember the Tortoise and the Hare Story?
This is not a race, this is a lifestyle change that needs to be sustainable. Eating low calorie diets and cutting out food groups can totally upset your systems and make you feel horrid.
What is the point of losing the weight if you feel horrible? Plus there is every chance you will gain it back when you stop.
So if you struggle with weight loss, then try something a little slower and something that will stick. Don't cut out too much, simply do some switches. Small changes become habit in 21 days!
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