Permanently Losing 100+ Pounds

I have been a yo-yo dieter for 28 years. I have probably lost and gained over a thousand pounds over those years. I have tried many different diets like very low carbohydrate, very low fat, and basic starvation. I have used many different diet aids. Remember those Ayds candies? I’ve also used Slim Fast, Dexatrim, and the list goes on. I lost weight every time; and then gained it back plus some.

One thing about trial and error is that you can learn something. It took me a while, but I finally learned that there is no miracle pill; no easy solution. There really is no secret to attaining and maintaining a healthy weight. Millions of people do it all their lives. I needed to learn to eat moderately and sensibly, with a reasonable amount of exercise; make it a habit; and do it the rest of my life.

at 265 pounds May 15, 2002	I was determined to begin my journey to better health. I was spurred on by finding a very supportive weight loss message board. Instead of the gung ho, all or nothing approach of the past, I took it more slowly this time. I started out with simple portion control and no more late night eating. After a couple of weeks, I added 15 minutes of walking, 6 days a week, and a minimum of 64 ounces of water a day. The walking was very difficult at first. My face would turn red and I felt like collapsing afterwards. I kept at it, though, and it became easier. Within a month I was doing 30 minutes of low intensity dance aerobics; and within another month I had added some resistance training. I had also increased my water intake to a gallon a day. Again, it was the message board that helped inspire me with ongoing challenges.
at 220 pounds September 13, 2002	By this time I was doing an hour a day of higher intensity, low impact dance aerobics, and a half hour of resistance training 6 days a week. I was shooting for 1400 - 1600 calories a day, 20% of which were from fat, and 25% from protein. I was going for mostly whole grains, as opposed to refined, and plenty of fresh fruits and veggies. I made sure to spread my eating out over 3 meals and 2 snacks each day, with each meal being about equal in size. This helped keep my metabolism revved up throughout the day, and did not allow me to get so hungry that I would eat uncontrollably. I discovered that including protein with my breakfast went a long way towards keeping me satisfied. I was up to a gallon and a half of water per day. I did not hold myself to all this everyday, however. Unlike my past experiences, I allowed myself to have a decadent treat once a week. That way I would not feel deprived.
at 199 pounds October 30, 2002	Finally under the 200 mark, I was pretty well set in my routine. I was capable of high intensity, low impact aerobics by this time, and had been slowly and steadily increasing the amount of weight I used in my resistance training. I was beginning to see some muscle here and there where there used to be just fat. This was exciting because it meant my body was burning even more calories, even at rest. I found that working out in a cool environment enabled me to do more work with less effort; with the added benefit of burning even more calories.
at 179 pounds December 31, 2002	Holidays can be a rough time for anyone striving to lose weight and gain health; but I had a plan. I did not attempt to deprive myself of all the holiday fare. Instead I planned what I would eat when, and how much. I had moderate portions of all my favorites, including pie and nut bread. I even skipped some of my exercise a couple of times to allow for holiday fun. You know what? I still lost weight over the holidays. Moderations works!
at 164 pounds February 24, 2003	I have now lost 100+ pounds. I am eating 3 meals and 3 snacks a day for a total of 1600 - 1800 calories; still with 20% coming from fat and 25 - 30% coming from lean protein. I continue to eat mostly whole grains and fresh fruits and vegetables, with lots of water. I am still doing both cardio and resistance training each day. I stick to this regimen 90% of the time and feel great. I am free to splurge occasionally, but always with control.
at 150 pounds May 15, 2003	Here it is a year later. I have lost a total of 115 pounds and reached my goal weight. I feel fantastic! I have become an active person, participating in life. I play catch with my son, tennis with my husband, ride my bike, go swimming and on and on. Even though I am at goal, that does not mean I am going to change my new found healthy habits. They are going to stay with me the rest of my life, because I don’t ever want to be weighed down again.