Picture by Xenia
Today is Valentine’s Day and you have made the terrible realization that spring is not too far away. March 21 is just 35 days away. That means Spring and the clothing which is lighter and prettier and telling of rolls of fat is 35 days away.
“‘Noooooooooooooooo” is the collective scream being heard across the snow belt despite the joy of warmer weather. How does this happen? Where does all of this fat come from.
You know the answer.
Food.
Food loaded with fats and sugars and sodas that have nothing nutritional to give.
I love it, can’t get enough of it. When I am having a bad day, the thought of bread pudding cheers me right up. Chocolate cake, brownies with caramel swirls in it or even a simple frosted cupcake with a raspberry on top can do the same.
When it is my turn to make the Sunday Dinner, I go for chicken in cream sauces or crab cakes. I like trying new recipes for soups, main dishes and desserts. All of which explains the extra weight I carry.
That is why I put myself on a diet aimed at improving all-around health along the threat of diabetes. It runs in my family like the Mississippi during a flood. There are days that I feel like a ticking time bomb just waiting for my sugar numbers to explode and make my life miserable.
Today, I am sharing that diet that has helped me drop 30 pounds but be warned. This works for me and the condition I know I am going to have no matter how hard I try. My mother is a skinny woman and she has diabetes. I am 25 pounds over my highest allowed weight (by the insurance company’s charts) and despite making some great improvements, that chronic illness is headed my way.
What I have worked to do is make a diet that is tasty and not depriving me of anything. I also make sure to have plenty of liquid throughout the day.
Morning
First thing: 16 oz of water
Breakfast: 2 fried or scrambled eggs, slice of bread or malt-o-meal, 12-16 oz. green tea
Mid Morning: 12-16 oz coffee, 1 serving of a sweet cookie or a sweet roll)
Picture by Johnninbkk
Afternoon:
Lunch: Sandwich or soup, starch (bread, chips or carrot sticks), fruit, 12-16 oz water
Mid-afternoon: 12-16 oz. coffee, 2 small pieces of candy (pic-a-snack or 2 Dove squares)
After work: Protein (hard-boiled egg or peanut butter), 12-6 oz tea
Evening:
Supper: Protein, starch, veggie, salad, 12-16 oz drink
Picture by Karpati
The other important factor:
You have to get up and move. I walk about 20 -30 minutes a day with the dog, every day. EVERY DAY. I also try to do a 20-minute workout in the morning. I am getting a little anxious and want changes to happen quicker.
This is what works for me. Now tell me what has worked for you. Perhaps we can trade secrets that actually work.
Notes from Rumbly Cottage 
This is a great routine, and it should give you some reassurance to hear that some of the newer research on diabetes has indicated that a sedentary lifestyle is the biggest risk factor. i.e. it’s better to be a little overweight but eat a healthy diet and make sure you get your exercise daily. So, according to the research you’re on the right track.
I am always amazed at what research will find. My goal weight is actually about 13 pounds over my “best” weight so I am glad to hear that I will be OK.
I’m in favor of any diet that allows room for a little candy. Ice cream is the whole reason I work out. Good luck and much continued success on your commitment to healthy living!
Sweets are the only reason I jump on this treadmill every day.
Your routine is similar to my own and it is the consistency that does it for sure. Both of my parents have type 2 diabetes (neither paid much attention to good health habits when they were younger), so that was a bit motivator for me this past year. I’ve shared my journey here, starting with A Grand Journey http://tishipoo.wordpress.com/category/weight-loss/
My diet is NOT scary. a bagel or 2 scrambled eggs in the morning with a handful of pills.
Supper is a little meat with veg and/or a starch and a handful of pills.
late night is a sandwich or cheese and maybe crackers and a handful of pills.
In between it’s caffeine and nicotine. And a lot of water.
Walk the hills
But you don’t live with Mr. I Love to Cook. I did pass on the blueberry pancakes he wanted to whip up this morning and went with whole wheat cereal, fresh blueberries and almond milk. I have been adding more water and only one glass of wine at dinner. (sigh)
I live with Mr. It Would Taste Better with Bacon. If he fixes my plate for me the portions are always too big as well. I don’t have wine at supper unless it is a special meal because it makes me sleepy. (sigh)
I’ve been trying to cut down my portion size–especially at night. My biggest problem is consistency with exercise. I recently purchased two seasons of “Will and Grace” to distract me while I ride my stationary bike. I read a blog comment where a woman lost a good amount of weight peddaling to “Sex and the City.” Can’t hurt. Anything to keep me moving!
I like that idea.
As with so much of life, this issue seems to be about the little, seemingly harmless things that are done over and over for a long period of time. Changing the little things, then, becomes a big change in the long run. It sounds as though you’ve got it figured out.
I am trying. Being a taller woman with a bigger frame means weightloss does not equal dramatic dress size change. But that is not why I am doing this. It is so I can continue to eat chocolate as I get older. I never want some nurse or health aide to say to me “Ms. Rumbly, you know you are not to be eating sweets.” If I make beyond 80 I might just take up smoking if I want to. Oops, sorry, did not mean to get on the soap box.
I just had my peanut butter and apple! For years I tried the low carb thingy. I blanched at the thought of ever trying the 1950’s sounding “Weight Watchers.” My buddy insisted I try just cutting down on sugar and fat. What? It WORKED! She handed me granola that only had 4g sugar instead of the one I had been enjoying immensely that had 23g. I put Splenda on anything that doesn’t move (tonight it’s baked acorn squash) and buy the Smart Butter and Smart peanut butter–it is DELICIOUS! I force myself to eat fruit, especially with the pb, almonds or cottage cheese. She said the fiber from the fruit and glasses of water will fill me up. I had never really read the nutritional panels on packages before–now am hooked.
Isn’t weird what you discover by reading the labels? I do the water and fruit thing to fill up, too. I avoid artificial sweetners because I do not like the powdery after-taste but that is me. Just giving up soda, except for Friday nights, has made a huge difference.
Good for you!
All that water I am impressed!
I am on the drink a large hot chocolate with whipped cream as soon as you wake up diet.
It’s not working yet but I persevere.:)
Hey, If that is what works for you – go for it. You let me know in a month or so if you see the weight starting to drop because I think it is a money-maker if you do. (wink-wink, nudge-nudge)
I am in process of changing most of what I eat. In the past, I could go on a high protein diet for a couple weeks and Voila, all gone. Not any more! I had difficulty digesting so much protein. Must mean I am older 😦 Best thing is I gave up Diet Soda a while ago, as I felt it did nothing good for me.
Now, I have a protein drink 1st thing (I add double the water amount & it’s ok with me)
Apple & Peanut butter or celery & PB for mid am
..or a sweet thing Coffee or Tea anytime
Sandwich w/side of fresh veggies or Salad w/tons of veggies
Mid pm Coffee or Tea w/ a sweet treat
Dinner is my struggle…whatever is available..sometimes it is just a baked potato. Or, leftover something. Evenings seem to work against me and the good I attempted during the day. Hmmm!
Barb
**And you are absolutely correct when you say we have to move. Having had a slight injury, not getting around much, the pounds magically appeared. Sucks.
I have not tried protein drinks or whey powder. Not sure that is the way I want to go but if it works for you, Great! I have found out the hard way that my eggs in the morning is a must. Dinner is a struggle for me too. We have three kids at home still so meals must be healthy to teach them right. But some days, like tonight, I am going with not the healthiest of choice that is a little fun to break it up.
Totally agree with the giving up of soda. Does nothing good unless you have a cold and need the carbonation to work on the mucus in the throat. At least, that was my excuse last week. This week I looked at it and went “eeehhh.”
I always eat more than I should 😦
Nice post! I’ve noticed that taking my neighbor’s dogs out for walks nearly every day of the week has put me in good shape, it’s good that you take your dogs out walking daily too. Sometimes when I don’t feel like walking, I remember the dogs and how excited they will be to go walking, and that encourages me to go even when I don’t feel like it. And once I’ve started walking, I actually feel better!
It is amazing what a good walk can do for you. I gave it up during December when I was sick but got back into it during January. I know exactly what you mean.