Breezy: I put on about 15# last year b/c of a medication I was taking, and I’m trying to get it off. My doctor gave me the following advice:
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Cut out a few small things that you won’t miss-- for instance, drink water instead of soda or juice during the day. Put less sugar in your coffee. Stuff like that doesn’t feel oppressive and will help you cut down on calories/day.
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Make lunch your biggest meal. Foods eaten later in the day are less likely to be burned off through exercise. If you want to eat carbs like pasta or rice, eat them midday and make dinner a protein and veggies meal.
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Do not eat after dinner, period. Snacking at night can cause insomnia and will definitely cause weight gain.
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Phase out as many carbs as you can without feeling oppressed. I gave up pasta and rice entirely. I still use bread for sandwiches but I try to use high fiber breads like multigrain or whole wheat. Carbs that are high in fiber will not cause as much weight gain, so if you need rice, eat brown rice. If you need pasta, eat whole wheat pasta. The taste difference isn’t too significant.
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Steam veggies instead of frying when possible. Cut out butter on veggies.
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Get protein from legumes like lentils, soy, and peanuts, or by eating nuts. Meat generally has a lot more fat accompanying the protein you get. Stay away from dairy as much as possible (it’s also not very good for you).
My doc told me to try to lose 2 pounds a month. This doesn’t seem like a lot, but it tends to stay off. If you lose more than 5# in a week, it’s most likely water weight. Little changes over time will ensure that you maintain your target weight; I’m halfway back to my target weight and I’ll be there by summer.
I’ve also started martial arts class, plus a hard workout before and after each class. Taking a class for which I have to pay forces me to get my ass to the gym at least twice a week for a 2+ hour workout. Then all I have to do is be sure I get in at least one more hour of cardio exercise in the week. Not too hard.
Good luck to you!