Buy an ounce scale.
Read labels, as everything has sugar in it.
Do NOT skip meals.
At each meal have four ounces of protein, which can be 8 oz of fat free sugar free yoghurt
or two eggs any style
or 4 oz of 2% cottage cheese
or 4 oz of deli meat
or a 6 oz can of tuna drained (water packed)
or 4 oz of meat or fish of your choice
Breakfast
4 oz of protein and one fruit
(I like a banana and 5 strawberries)
Or 4 oz of cottage cheese and an 8 oz can of pineapple
Lunch
4 oz of protein and two veggies
Dinner
4 oz protein and three veggies
NO SUGAR, NO STARCH*, NO NUTS,NO CHEESE.
NO BOOZE (at least for the first 25 pounds)
You may have 1 t of oil or butter with each meal and if you are having a salad and then up to 2 T salad dressing.
*No starch means, no bread, pasta, rice, potatoes, popcorn, corn, peas and beans. These all convert to sugar in the body and result in making you hungry.
Do not skip meals, and try to vary your veggies so that you are getting different colors, not just green. Carrots, tomatoes, broccoli for example. Green beans and yellow beans are fine, but stay away from starchy beans, like pinto, garbanzo, kidney etc.
For the first month, make a meal plan and stick to it. This means writing down everything that you will eat for that day. You will learn the diet better if you have to think ahead.
Try to analyze why you got fat in the first place. Self indulgence? Masking depression? Frustrations? Fear? etc.
Make the necessary changes in your life to remove those reasons, as if that were that easy!
My best wishes for your good health and feeling fit.
