Eating: Day 0

I’m out of shape.  I could stand to lose about 70 pounds.  I’m 5′3″, about 215 pounds, and wear a size 18 (which, depending on the pants, has gotten tight).  I am big-boned (no, really!), and when I was at my thinnest and most fit (in the military), I weighed a little under 145 pounds.  Thus, that is my eventual goal.

Goal Weight: 145 pounds

** Note to self:  Measure actual waist line.  **

According to this weight loss calculator, if I lose 1 pound a week (which is the healthy way to do it), I will lose this weight by May 5th, 2011.    That seems reasonable.   It estimates my BMI (body mass index) at 38.1 (that sucks) which is classified as Severe Obesity (that really sucks).   It says my normal daily caloric intake to maintain my current weight should not exceed 2015 calories (based on my current very light / sedentary lifestyle).

Thus:

I need to eat 1500 calories or less per day.   I’m not even going to include my plans for exercise / walking into that calculation.   1500 seems reasonable.  That’s like three 500 calorie meals.

The Strategy

Internet wisdom tells me that three square meals is not the way to go, for weight loss or general health.  Eating throughout the day is the answer.

• Power breakfast (500 calories):   My understanding is that breakfast is the most important meal of the day.  Here is where I will get my energy to make it through the day!   Plenty of fiber and protein.  I should try to eat the same thing for breakfast and lunch everyday (people with less choices lose more weight).
• Brunch snack (100 calories)
• Light lunch (300 calories):   A carbalicious lunch will only make me crash in the afternoon.  Maybe some soup or salad.
• Afternoon snack (100 calories)
• Decent dinner (500 calories)

And what to eat?   HEALTHY?  What does that mean? Eating SMART.  I’ve read the RealAge books and that seems to be the way to go.  The RealAge diet is not a fad diet – it’s the way you are supposed to eat.

Highlights:

• Lots of fruits and veggies.
• Whole-grain carbohydrates (that includes vegetables); fiber; nuts.
• Lean, healthy protein such as fish, poultry, and (sparingly) lean meats.
• Emergency food:  Apples, almonds, walnuts, edamame (soybeans), sugar-free gum, chopped veggies, nonfat yogurt or cottage cheese

(See also the 99-second Edition of YOU: On A Diet)

[Via http://theprocessofbecoming.wordpress.com]

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