What plan worked and how.
I have to say that the original Weight-Watchers plan that Jean Nidetch
brought to national attention is one of the best plans to begin any weight
control journey with. There are a couple of sticking points, such as perhaps
the eating liver one time per week, but the whole concept of the 'free' foods
is really a good tool for anyone who is a compulsive over-eater. If you have
a compulsive eating issue, trying to restrict your intake across the board is
perhaps the most difficult thing you can try. I highly recommend that you go
to www.amazon.com and find the out of print book "The Story of Weight
Watchers" by Jean Nidetch.
brought to national attention is one of the best plans to begin any weight
control journey with. There are a couple of sticking points, such as perhaps
the eating liver one time per week, but the whole concept of the 'free' foods
is really a good tool for anyone who is a compulsive over-eater. If you have
a compulsive eating issue, trying to restrict your intake across the board is
perhaps the most difficult thing you can try. I highly recommend that you go
to www.amazon.com and find the out of print book "The Story of Weight
Watchers" by Jean Nidetch.
There are a number of options one has available to them to monitor their
intake. Strict monitoring is really the prime tool you have to stick to and
make a successful run at weight control. I personally have used a
program called DietPower which is set up to be a stand-alone weight
control process. It monitors your intake and also your exercise and with
your weigh-ins always recalculating your metabolic rate to tell you the
calorie level you need to stick to for your weight-loss goals. It is available at
www.dietpower.com.
intake. Strict monitoring is really the prime tool you have to stick to and
make a successful run at weight control. I personally have used a
program called DietPower which is set up to be a stand-alone weight
control process. It monitors your intake and also your exercise and with
your weigh-ins always recalculating your metabolic rate to tell you the
calorie level you need to stick to for your weight-loss goals. It is available at
www.dietpower.com.
The next time was with a similar diet regimen, but was pretty low in fat and
protein but high in vegetables.
The 3rd round, I used an exchange diet, but had a VERY low fat intake. It
averaged 10% fat and while it did lower my cholesterol to 114 without
medications, I consistently had high triglycerides.
This time I have followed a more moderate plan. I average 40%
carbohydrates, 30% fat, and 30% protein.
Watching what you eat is imperative, but I have to be the one to tell you,
exercise is probably an even more important part of any attempt to lose
and maintain a loss of weight. It doesn't have to be something fancy or
require equipment as such. Simply walking will suffice. Start by walking
20 minutes at your comfortable pace. If you are walking on the streets or
somewhere, simply get a cheap stopwatch and set it for 10 minutes. Start
walking and when you get 10 minutes away from your home, simply turn
around and head home. Try to build your way up until you are able to walk
for 1 hour per day and then work on your speed. I aimed for walking 1 hour
at 4.2 mph. After I had lost 150 pounds, primarily through walking for 1
hour each night, I added in more time. At my maximum, I was walking
anywhere from 9-11 miles 5 days per week. This would take me up to 2
1/2 hours.
Just recently I have taken up running, of all things. I am hoping to be able
to get 'more bang for my buck' with running. One thing about building up
to 2 1/2 hours of exercise, it is very exhausting and time consuming to
maintain.
Very good advice that I ran across in the book "Thin For Life" by Anne M
Fletcher is when she asked: What is the best kind of exercise for weight
loss and maintenance, the answer was - Any exercise that the person will
do. Suffice to say, find something you enjoy and will continue.
protein but high in vegetables.
The 3rd round, I used an exchange diet, but had a VERY low fat intake. It
averaged 10% fat and while it did lower my cholesterol to 114 without
medications, I consistently had high triglycerides.
This time I have followed a more moderate plan. I average 40%
carbohydrates, 30% fat, and 30% protein.
Watching what you eat is imperative, but I have to be the one to tell you,
exercise is probably an even more important part of any attempt to lose
and maintain a loss of weight. It doesn't have to be something fancy or
require equipment as such. Simply walking will suffice. Start by walking
20 minutes at your comfortable pace. If you are walking on the streets or
somewhere, simply get a cheap stopwatch and set it for 10 minutes. Start
walking and when you get 10 minutes away from your home, simply turn
around and head home. Try to build your way up until you are able to walk
for 1 hour per day and then work on your speed. I aimed for walking 1 hour
at 4.2 mph. After I had lost 150 pounds, primarily through walking for 1
hour each night, I added in more time. At my maximum, I was walking
anywhere from 9-11 miles 5 days per week. This would take me up to 2
1/2 hours.
Just recently I have taken up running, of all things. I am hoping to be able
to get 'more bang for my buck' with running. One thing about building up
to 2 1/2 hours of exercise, it is very exhausting and time consuming to
maintain.
Very good advice that I ran across in the book "Thin For Life" by Anne M
Fletcher is when she asked: What is the best kind of exercise for weight
loss and maintenance, the answer was - Any exercise that the person will
do. Suffice to say, find something you enjoy and will continue.
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