Thread: weight loss good program?

To me it seems like you need to own up to your actions. If you don't have the willpower to do this, no plan, program or pill is going to do it for you. Thinking otherwise is very misguided.

Take responsibility for the foods that pass your lips.

Since it sounds like you get overwhelmed easily, focus on the least amount of rigidity as possible. I'd stick with some very simple steps for starters and go from here, which include:

1. Controlling portion sizes - use smaller plates, avoid unconscious eating, consciously ask yourself if you truly need more

2. If you're going to nibble, do so on foods that are calorie-sparse and nutrient-dense. Fibrous veggies are the best for this. If you don't feel like preparing them, keep cold veggies readily available for easy access at all times.

3. Try and get some lean protein at each meal which can come by way of chicken or turkey breast, pork tenderloin, lean cuts of steak, lean ground beef, fat free or low fat dairy, eggs, or even a protein supplement. Protein is the building block of muscle and has also been shown to satiate better than the other macronutrients.

4. Avoid calorie-containing beverages as they tend to add up quick and those calories don't 'register' as well as calories from solid foods, so it becomes extremely easy to over-consume.

5. Pre-plan foods. Spend a couple of times each week preparing food for the upcoming days. It goes a LONG way in keeping you on track. For instance, you can pre-cook a lump sum of meat and bag it out into serving sizes and keep it in the fridge for easy to go meals. You can cook pasta or rice ahead of time and keep it refrigerated for a few days. The more well planned out your available food is, the less likely you are to go off track.

6. Identify those events, emotions or times where you tend to over or unconsciously eat. Identification is the hardest and most powerful step. Once you have those factors identified, you can consciously take control of your actions by replacing either the foods you put in your mouth with items from step 2, or you can replace the behavior with something more productive, such as exercise.

I could go on and on... if you'd like more tips please feel free to ask. You could always PM me if you want to get into specifics.

Best to you!