I lost 30 pounds in 6 months recently, and am holding at my happy body weight and am just working on toning. Food is going to be the hardest thing, if you are truly aiming to do it the HEALTHY way and make this a life long habit. Especially when going out.
Obviously, when trying to lose weight you want to cook at home as much as possible. But if you’re social, like me, there are times when you go out with your friends. You may try to say “I just wont eat while I’m there,” but frankly, that rarely happens. At least for me, the temptation was too great, and even if I had eaten RIGHT before hand, the smells would make me feel hungry again. Take a tip and keep a granola bar (I like Nature Valley Maple & Brown Sugar) in your car. When that urge to buy food comes on, nosh on that instead.
Also, if you know you ARE going to eat out while you are there, try to take a look at the menu before you leave the house. Evaluate what items you will order, and don’t even look at the menu again when you get to the restaurant. Keep telling yourself “I’m going to order the grilled chicken,” so that it’s harder to change your mind. When the waitress goes to tell you the specials, thank her/him, but tell them you already know what you are having.
If it’s a restaurant where they bring chips or bread to the table, either ask them to take it back, or push it out of reach. Bread and chips are not calorie friendly, so they need to be PLANNED intakes, not just snack food because it’s in front of your face.
If it’s got a white sauce on it, it’s not healthy. Sauces in general can have more calories than the food its smothered over. General rule of thumb is to try and avoid it.
You’re going to learn vegetables are your friend. At first, it’s going to be natural to feel hungry (duh). When hunger hits, you need to have stuff at your house ready to go to eat to get rid of the feeling. I went with SteamFresh veggies in a variety of types. Toss 'em in the microwave for 5 minutes and I had some seriously filling substance with low calories.
No alcohol. After you have established much better eating habits, you can work a drink here and there back in. Just as a rule of thumb, an alcoholic drink is typically around 200 cals (pint of beer, martini, etc… but this is JUST a GENERAL rule). That’s about 15% of your daily caloric intake. Do you really want to waste it on something that wont make you feel full? Don’t answer now… give it a week until you start really feeling hungry as your body adjusts. It will make that decision for you.
Carbs are not a bad thing, but it will probably be natural for you to start avoiding breads, pastas, rice, etc when you realize the caloric content. Without even realizing it, I found I had cut them completely out of my eating, and that’s NOT healthy. Everything in moderation. Just be mindful of them, and choose healthier options (like was said above): whole wheat pasta, whole wheat bread, brown rice, etc.
As I just mentioned, everything in moderation. You’re never going to maintain a healthy lifestyle if you cut out everything you like. During my weight loss, I had a piece of cheesecake about every other day. Because 1) I planned my days food, and knew I could work it in, and 2) because I made it at home, and knew exactly what was in it, and how many calories it was. I sacrificed in other places to allow myself my splurge. AND THAT’S OKAY.
Seriously, if you need any motivation, or want to talk nutrition, please don’t hesitate to send me a PM. I know a lot about exercise as well, but being that I’m female, I might not have too specific of suggestions for a male.