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Lose Weight the Easy Way

"Little strokes fell big oaks." -Benjamin Franklin

Enchilada

You can lose weight without a commercial diet plan. Save money, do it yourself -- and feel the satisfaction of self-mastery.

I recently lost 15 pounds in about 15 weeks. I've done it before and I've learned to keep the weight off. I don't follow a diet. And I eat what I want to eat since I don't like the restrictions of diets.

So what's my method?

It's pretty simple. I try to eat smart, exercise smart, and think smart. It's not hard and it's not a diet. Maybe it'll work for you. (Go to the end of the article for summarized weight-loss strategies.)

Eat Smart

First, I don't deny myself any of my favorite foods, but I cut back on the amount. Sensible portions are a big key to weight loss. Instead of a bowl of Gardettos and a beer while watching the evening news before dinner, I eat a dozen Tamari almonds and enjoy each one, munching slowly. I replace the beer with a glass of V8 or glass of wine.

For dinner I eat a smaller portion of food than I would normally eat. I don't go back for seconds, except when my wife and I make soup. And soup, full of broth, seems to be a good choice when trying to lose weight. Filled with vegetables and a little meat, it fills me up but not out.

I dropped potato chips from my sandwich fare at lunch. I added a thick layer of green (Romaine) lettuce to my meat & cheese sandwich, along with a bag of baby carrots. When I don't pack a lunch, I buy soup and no-fat milk at work.

For breakfast I usually have cereal and orange juice. I cut back slightly on the amount of cereal. At mid-morning I eat a banana or orange, which tides me over until lunch. At mid-afternoon I eat an apple.

When we go out to eat we sometimes split a big meal, or take home the extras in a doggy bag. Again, I try not to eat more than a plate of food. With a burger I either don't have fries or substitute a small salad.

I usually skip desserts at home and when eating out. But when I do have dessert I split it with my wife or eat a third or fourth of a full helping.

When goodies are offered at work I usually skip them, or take just a nibble. Less intake equals more weight loss. Once I get in the habit of denying myself -- of imposing some easy self-discipline -- it feels good to say "not now" to food and "yes" to weight loss.

At home I try to eat more vegetables than usual. I love meat, but I also enjoy a plate of vegetables, such as baked potatoes and steamed broccoli, with margarine and salt and pepper.

On weekends I eat only two meals per day (late breakfast, early dinner), which means less meal preparation -- and more weight loss. I don't go hungry.

To maintain my weight once I've dropped down to my target on the scale, I eat much the same way, allowing a little more food on my plate, and occasionally enjoying desserts.

Exercise Smart

I'm not an exercise freak, but I swim three times per week for 20 minutes per session at the college where I work. In good weather I walk about a mile and a half every day at a moderate pace.

I walk laps around the inside of our 1800 square-foot house during cold winter evenings for at least 15 minutes. During long TV commercials I get my rear end off the couch and walk several laps. While watching the Olympics a couple years ago I walked two miles one evening, and lost about three pounds during those two weeks by walking each evening during the incessant commercials.

Think Smart

Weight control starts in your head with sensible planning, a determined mind, and daily focus on your goal.

It helps to set definite goals. My current goals are very specific: 175 lbs. (I've dropped from 187 to 177. Later: I'm now at 167. At 5'11" it's about where I want to be)...no second helpings at dinner...raw fruit and veggies daily...walk daily...keep busy to keep my mind off food...drink lots of water and juice such as V8...less TV because I'm often tempted to snack...weigh in once or twice a week...one pound weight loss per week.

It's all these little things, little strategies, that add up to continual, modest weight loss.

I try to think of my weight-loss strategy as a game. It's fun to devise your own game plan, alter it as needed, and watch the pounds slowly melt from your middle. I try to keep my weekly goal (averaging one pound lost) pretty easy to reach so I won't be discouraged. Some weeks I lose two pounds, sometimes only a half-pound or less.

I think this weight-loss method works for me because I came up with it myself. It fits my lifestyle and it's based on good advice I've read.

Try my method for yourself, or adapt it to fit your life. The only thing you have to lose is unwanted pounds.

One last thing, try prayer too. "With God all things are possible."

To review, here are the weight-loss strategies that work for me:

Postscript: The June, 2002 Consumer Reports magazine cover story is worth reading. The personal diet article reveals that most successful dieters make up their own diet regimen, and they tend to keep the pounds off. Very few use commercial diet programs such as Jenny Craig or Weightwatchers.

All art work Copyright © Harlan Simantel
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