Weightloss Made Simple

Calorie Averaging

When I go out to eat, I can eat as much as I want without gaining weight. Once, I went out to restaurants for three days in a row, yet I still managed to lose a pound or two that week. How did I achieve this miracle? I used to be heavy, and would soak up calories like a sponge. I think calorie averaging helped. Let's say I normally need 2400 calories per day, but I eat 3000 calories in one day. This means I have a surplus of 600 calories. If I were to continue to eat this way for a whole week, I would gain one pound. OR, I could just cut my calorie intake by 300 calories for the next two days, and I would be right back on track.

If you over indulge one day, you can still cut back for the next few days, and you will be ok. This means that if you have a special family occasion, you don't have to stick to the vegetables. I never do. My secret is that MOST of the time, I carefully watch what I eat. But, on occasion, I can let go. Calorie averaging can also be done the same day. Let's say you plan to go out for lunch and really let go. You can cut the portions you decide to have for dinner.

One word of caution, for every day that you overindulge, you should plan to spend three days cutting back. A diet works if you follow it MOST of the time, but it will not work if you consistently overindulge.I check my weight every week, and I sometimes go on "mini diets" when I find that I am gaining weight again. Of course, if you exercise a lot, you can also burn more calories. When I went out to eat three days in a row, I didn't just diet for the rest of the week. I also walked for at least two miles a day that week.

Laddering

Why do so many diets fail? I think it's because of the expectations placed on them. Most people expect to lose 10 pounds in one week, so, they starve themselves for an entire week. Such a severe diet is a TREMENDOUS shock to the body. It's torture. When I dieted, I had to come up with a plan that I could live with for a very long time. I changed my diet over time, and over time, my body changed so that I would naturally eat less and eat healthier.

First, write down what you eat. Then, try to think of things you can cut or replace. Start with one thing at a time. For instance, if you eat a candy bar with lunch, try replacing that with a piece of fruit. Start with snacks. Which snacks can you replace?

Take your diet step by step. Don't drop from 3000 calories a day to 1000. You probably won't make it for long. Drop from 3000/day to 2500/day, or even 2800/day. Go with a diet that makes you comfortable. If a diet isn't taxing, you are more likely to stick with it.

I have been on my diet for over four years. When I started, I weight 230 pounds. After two years, I lost 40 pounds. Even though I have been on a "diet" for four years, I am still doing well. For the past year and a half, I have weighed less than 170 pounds. It seems this weight loss is permanent. I only eat 2/3 of what I used to eat, and I don't miss the extra food at all.

Getting back on track

Just like with smoking, you should never quit quitting. If you find you have a bad week with food, just go back on your diet. Do it today! There is no better day to start than today. Just because you have a bad day, this does not mean you have blown your diet. You should not be in a hurry to lose weight. Remember, if it takes a while to lose weight, it will take a long time (or forever) to gain it back. The important thing is that you develop better habits. The battle of the bulge is really a battle of the mind. It is more important to develop the right habits, than it is to lose a pound. If you develop the right habits, the pounds will come off.