To Lose Weight, Use the Power of Three

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Mindful eating is key. Starting in March 2009 at 40 years old, 6 feet tall, and 240 pounds (32% body fat), this is what I did:
Month #1 (March 2009): I did NOT change the way I ate and Counted/Recorded every calorie I consumed. Also of some importance - I decided to not feel guilty about how much I was eating now that I would see the calorie counts. At the end of the month, I calculated that I was eating from between 2000 to 2800 calories per day, an average of 2400.
Month #2 (April 2009): Daily, I ate the average calorie intake I had for Month #1 (2400). This was just to stabilize the amount I was eating to the same number per day.
Month #3 (May 2009): I started to subtract from my daily intake for exercise. For example, if I walked 4 miles, I would subtract 400 calories from my list, meaning I would need to eat 400 more calories that day to have a NET caloric intake of 2400 (and a total or 2800 calories).
Month #4 (June 2009) and every month thereafter, I would lower my daily caloric intake by 100 calories until I got down to the NET caloric intake I needed (1800) to support the body weight I wanted (180 pounds).
5 months later in November 2009, I was walking 2 miles, 3 times per day and consuming 1800 NET calories per day, (2400 total calories). My weight was down from 240 pounds to 220 pounds.
10 months later (today), I am down from 240 pounds to 190 pounds and 22% body fat.
This is the real-life mindful approach for me that's working. Only 10 pounds to go until I reach my goal.

James Smith of LA 8:31PM March 27, 2010

We've started an exercise program; i.e. walking briskly & calisthenics, after reducing our calorie intake with little or negative results ( gained weight). We also included more veggies, less meats overall but a wider variety with fish & poultry. As some others have said, its a lifestyle change. While we haven't thrown out anything in particular, we have cut portion sizes for sure & when we get a dessert its now a small instead of large; no more supersizing meals for sure. The activity is a good thing & while we aren't doing a Jack LaLanne type of workout; most Drs would be pleased with the effort. I would recommend consulting your Dr before starting any strenuous workout for sure, esp. if you are over 50 like we are or have known health issues.

B&K D of CA 12:38PM March 23, 2010

3500 calories a day loss =1 pound of weight loss. Simple math: simple thinking. Exercise won't do it alone but combined with 'wise' calorie reduction that leads to a changed lifestyle is the answer. Commitment to this new focus is difficult but achievable.

James Goad 10:22PM January 25, 2010

Don't eat sugar, unhealthy fats and refined starches.
"Comfort food" is junk food, whether you make it at home or buy it from a fast food chain, and most typical American cooking is comfort food. The Standard American diet of starchy, bland, fat-loaded food is what the peasants from central and eastern Europe brought over as their immigrant culture, and I don't need the concentrated, low-nutrient calories because I haven't been plowing fields or hauling firewood on my back. Most people in the world don't eat that way.
Don't eat large, greasy meals with multiple side dishes from each of the food groups, but small meals of 1-2 dishes throughout the day.
The body doesn't digest complex meals well because carbohydrates, fats, proteins and fiber take different enzymes, acids and bile to break down. Eating complex meals at one sitting leads to inefficient digestion where you are absorbing more calories than you are other nutrients, increasing the relative calorie content of your food. Not to mention indigestion, gastric reflux and insulin spikes.
Learn to use herbs, spices, fruits and vegetables to spice foods with.
That means going to Mediterranean, Asian, Indian and Middle Eastern recipes. The alternative is using the heavy fat-based seasoning (cheese, butter, margarine, bacon, etc) approaches of Central Europe and England. Learning to season your food with herbs, spices, fruits and vegetables instead leads to healthier, high-antioxidant and lighter meals.

AsperGirl of MD 4:07PM January 14, 2010

excellent article

bill mac leod of CO 11:51AM November 26, 2009

A recent study concludes that exercise is not the key component of weight loss. It's
the calories going in, if you will, that matter. Exercise can actually inhibit weight
loss because people often treat themselves to more food--an energy bar or whatever-- after they've finished exercising. This is not to say that exercise doesn't have
benefits. It clearly helps with fitness and mood. But weight loss requires a different
approach.

Ed of WI 9:34AM November 12, 2009

I am and have been serioysly overweight all my life. I am sure that food is an addiction like many others. We all seek happiness and food seems to povide some immediate level of comfort feeling that we don't seem to find in other places. I am sure that the long term solution is spiritual. I believe that for me the obsession with food will be lifted as it was with alcohol. Any obsession creates hell and food is no different. I know exactly what to do and how to do it. Yet I don't do it on a consistent basis. Why? It has to come to a point where food is secondary and just nutritional not an elusive and never satisfied drive for ego gratificaton.
All the best,
Marc

Marc Van Laer of CA 5:09PM September 08, 2009

All is fine, but if you and your dog have walking promblems like Arth. Can house work, stair climbing and gardening compinsate? Along with watching diet of course.

Gladys Jacobucci of CT 12:08PM September 06, 2009