Consuming fewer Calories than you burn every day is not only an excellent way to lose weight; it’s the only way it will happen. It is recommended to calculate your BCR (Basal Caloric Rate is your Google term) at one of the many web sites with the easy-to-use calculator. The BCR is the # of Cal. needed daily to run your body if you did nothing but lie there. You take that number, say it’s 2000, and lop off 500 (not 1000). That’s your new caloric intake per day, 1500. A caloric energy defecit of 500 per day times 7 days is 3500 Cal., or one pound off the scale per week. I did this, and it worked perfectly. Because it has to. The laws of physics don’t stay up late watching infomercials about weight loss gimmicks and fad diets selling you the idea that it’s healthy to pig out on eggs, cheese, cream and bacon, making it possible to eat only one or two meals a day.
Four to six smaller meals a day is better, like stoking a fire frequently with small pieces of wood instead of one massive, bloated log. I eat low-sugar cereal with low-fat milk for breakfast (many varieties), soup for lunch (again lots of variety) have a snack/meal in the pm (veg/fruit/protein bar) and a giant salad for dinner with low- or no-fat dressing and one piece of bread. Done right, that’s about 1500-1600 Calories per day, and I’m never hungry. Do that six days a week, then on the seventh feel free to eat as much as you want of whatever you like. Make yourself do it. This is the key to my “Deliberately Fail at Dieting and Lose Weight Permanently” plan. The day off (a) makes you remember how big you’d be if you ate like this every day, and also (b) rewards you quite memorably and deliciously for six days of tenacity, and © reminds you that YOU are in control, not some “diet”. It also (d) satisfies the urge you’ll have anyway to binge, which will happen. For most people that “wrecks” their diet and gives them the excuse they needed to go back to the old bag of Doritos and 2-liter Coke plan, feeling guilty, remorseful, like a failure. For us, it was a planned weekly event, eagerly anticipated and enjoyed with relish (oops) which (e) gives us the mental and attitudinal energy to go yet another six days on the normal healthy eating plan, where food is really to fuel and maintain the body, in a reasonably tasty way. Only on day 7 is food strictly a tool for pleasure.
On this plan, if you happen to want a chocolate-covered cherry on any given day, you get to have it. Just look on the box and take its 120 or so calories into account, and slurp away. Want a beer? Go ahead! 200 of your daily Calories is all it costs. No restrictions. No denial. No weighing. No forbidden foods. No complicated “food mixing”. Once you learn the values of your foods, you won’t need to even consult the book anymore.
If sodium in soups concerns you, eat something else for lunch. Might I suggest another salad. Constantly affirming “I crave salads” until your subconscious mind believes it is also very useful and effective. It sounds goofy, and it’s OK to chuckle a bit at what we have to do to trick our minds into believing the programs WE want them to, but it works, and that’s what’s important. The image in the mirror will confirm the wisdom of your choices.
Good luck, and happy new year!