Friday, July 25, 2008
Wednesday, July 9, 2008
The Power of Writing it Down
Here's a link to a study that proves what dieters have known for years...keeping a food diary is important when you are trying to lose weight!
http://news.yahoo.com/s/nm/20080708/hl_nm/diet_diary_dc
http://news.yahoo.com/s/nm/20080708/hl_nm/diet_diary_dc
Saturday, July 5, 2008
Weight Loss Tips...With or Without the Lap-band
On this lap band journey, and during the 20 years of trying to lose weight leading up to it, I have found that there are a number of factors that lead to success in weight loss. Certainly, the lap-band is a huge factor for me, but that is only part of the equation. The lap band is a tool that helps me with portion control, but the rest is really up to me. Band or no band...here is a list of things that anyone wanting to lose weight should do.
1. Calorie Restriction- Bottom line...it is all about the calories you consume compared to the calories you burn. A deficit of roughly 3500 calories = 1 pound of fat loss. A surplus of 3500 calories = 1 pound of weight gain.
In order to figure out how many calories you should consume in order to lose weight, you must first determine how many calories your body burns each day (this is called your basal metabolic rate or BMR). Here's a link to a BMR on the Mayo Clinic website http://www.mayoclinic.com/health/calorie-calculator/NU00598
Then, you must reduce your calorie intake and/or increase your activity level to create a calorie deficit. For example, lets say you want to lose 1 pound per week. You would need to create a 500 pound calorie deficit per day: 500 (calories) x 7 (days in a week) = 3500 (calories in a pound). If your body uses 2,000 calories each day with little or no activity, then you would have to eat no more than 1,500 calories per day or increase your activity level by 500 calories or do some combination of both diet and exercise to create that calorie deficit. Here is a list of activities and the calories burned doing each one based on your body weight...http://www.mayoclinic.com/health/calorie-calculator/NU00598
Just a note...you should consume at least 1200 calories per day unless you are under a doctor's supervision. If you eat too few calories, your body will go into starvation mode and your metabolism will slow WAY down.
2. Protein and Fiber are Important- Consuming fewer calories will leave you hungry. Protein and fiber help to fill you up and keep you feeling satisfied longer. Think about the old joke about eating Chinese food and feeling hungry 30 minutes later. The typical Chinese restaurant meal consists mostly of noodles or white rice, then some veggies and meat. You fill up quickly because of the bulk of the noodles and rice, but they are easily digested and pass through your stomach quickly, leaving you hungry. There is also a connection between simple starches and increased insulin levels which add to hunger. For explanation about how this works visit: http://heartdisease.about.com/cs/riskfactors/a/lofatlocarb_2.htm
3. Keep a Food Journal Every Day- It is so easy to eat too many calories! The only way to keep stay on track is to write down everything that you put in your mouth. There are some awesome free websites where you can easily track your daily calories. http://www.sparkpeople.com/ and http://www.thedailyplate.com/ are two of the best. Personally, I use the daily plate, because it has a bigger database of foods to choose from. There are lots of other tools on the daily plate as well. It offers a calorie calculator and you can even tell it how much you want to lose and how quickly you want to lose it and it will calculate how many calories you should consume each day to reach your goal. You can also enter your daily exercise and it will adjust your calories for the day. It is awesome!
4. Stay Hydrated- Drinking plenty of fluid each day is helpful for lots of reasons, but mainly because it helps prevent hunger. I've heard lots of different theories about how much water one should consume each day. However, 64 ounces is a widely accepted rule. And, you are not limited to water...any sugar and caffeine free beverage is suitable. If you drink coffee or any other caffeinated beverages, you need to increase your daily fluid intake because of the diuretic effects of caffeine. I try to add one cup (8 oz) of water for each cup of coffee I drink.
5. Exercise (aka-"The E Word")- I HATE exercising. I am a low energy, non-athletic person and exercising comes about as naturally to me as eating nails. However, there is no denying how important daily activity is to weight loss.
First of all, exercise burns calories, which gives you some leeway in the calories you consume. As hard as you try, sticking to a restricted calorie diet is tough and there are days you'll exceed your allotted intake. However, if you took a 30 minute walk you could cancel out 200-300 (more or less depending on your weight) of those excess calories.
Secondly, exercise builds muscle. Strength training is best, but any exercise will add some muscle. Muscle tissue requires more calories to exist than fat tissue and increases your basal metabolic rate (BMR). In other words, the more muscle you have, the more calories you'll burn each day. Here's an excellent explanation of how this works from the Mayo Clinic: http://www.mayoclinic.com/health/metabolism/WT00006
6. Eat Slowly and Consciously- Lap Band patients have to take small bites and chew very thoroughly so that our food doesn't get stuck in the small opening created by the band. However, everyone should consider learning to eat this way. We live our lives at a frantic pace and the way we eat is no different. Watch the way people around you eat...it's like we are all in a race to see who can finish first. By the time our brain gets the signal from our stomach and intestines that we are full, which takes about 20 minutes, we've eaten way more than we need to. http://health.howstuffworks.com/eat-slower.htm
Here are a few tips: take smaller bites, chew very thoroughly, put your fork down between bites and every 3-5 minutes stop eating altogether for a minute or so. Also, avoid multi-tasking (i.e. driving, watching TV, reading, etc) while you are eating. This will help you focus on how and what you are eating and when your body tells you it's had enough.
7. Avoid "Portion Distortion"- A big part of limiting calories is portion control. Using a food scale and measuring cups at every meal is pretty impractical. It's better to learn to "eyeball" portion sizes. This website provides a guide using everyday items as a way to estimate portion sizes: http://education.wichita.edu/caduceus/examples/servings/visual_estimates.htm
Restaurants are notorious for serving excessive portions. We tend to eat what is put in front of us, so it is common to overeat at restaurants. One good way to combat this is to ask for a to-go box when your meal arrives. Put those extra servings in the box and you'll avoid overeating plus you'll have two or three more meals to enjoy later. You've saved calories and money!
8. Develop a Strategy for Eating Out- In addition to the to-go box tip mentioned above, it is important to be prepared when you eat out. Most restaurants have on-line nutrition information Consult the guide to decide what you'll order before you head to the restaurant . These guides are also often available at the restaurant if you did not have a chance to check beforehand. Check out this article from the Washington Post with links to some of the most common chain restaurants: http://www.washingtonpost.com/wp-dyn/content/article/2007/03/06/AR2007030600589.html .
For example, I have narrowed down the menus at the fast food restaurants where I eat regularly to just a few choices that I know are the healthiest. By the time I get to the drive thru lane, I already know what I'm going to order...I don't even have to look at the menu. At Wendy's, its a small chili, a baked potato, a grilled snack wrap or a salad with low-fat dressing. At McDonald's it's a grilled chicken salad with light dressing, the fruit and walnut salad, a fruit and yogurt parfait, a grilled chicken snack wrap, or a Chicken McNugget Mighty Kids Meal with apple dippers and 1% white milk. Keep in mind, the last option still has 480 calories and 20 grams of fat...but it is still healthier than a lot of other options on the menu.
Here is an article that offers great advice about eating healthy when you're away from home: http://recipes.howstuffworks.com/usda-diet-strategies-for-dining-out-ga.htm
9. Don't Skip Meals...Especially Breakfast- Eating throughout the day keeps your metabolism higher and prevents a hunger-driven binge that can sabotage a healthy diet. Breakfast is so important! A breakfast that is high in protein, fiber and even has a little fat will help you eat properly throughout the day.
Most people don't have time to prepare a meal every morning, so here are a few weekday breakfast ideas. Mix 1 cup of light yogurt or 1 cup of skimmed milk with 2/3 cup of high-fiber cereal (Kashi Go-Lean and Special K Protein Plus are great choices because they are high in fiber and protein). Quaker makes a Weight Control Oatmeal that is high in both fiber and protein. Or, eat a serving (1/2 c) of light Cottage Cheese and a serving of high fiber fruit, such as: Apples, Bananas, Berries, Dried Fruits (Figs, Raisins, Apricots, Dates, etc.) Kiwi, Oranges, Pears or Prunes.
Also, a good-quality meal replacement bar or protein shake made with skimmed milk are good breakfast choices. Choose a protein powder that has at least 20 grams of protein and is low in sugar. I'm a fan of Revival Soy protein shakes, although they are expensive. Slim Fast makes a lower carb, ready-to drink shake, great for those of us on-the-run in the morning.
10. Limit Sugar- This is a big weakness for me because I love sweets and I'm not a big fan of any of the artificial sweeteners on the market. But, sugar only adds empty calories to your diet. Here are a few tips to cut back on your sugar intake:
-Change the way you drink coffee. I used to put about a tablespoon (3 tsp) of sugar in each cup of coffee. Now, I use Fit and Active (Aldi) French Vanilla creamer. It has no fat and is very low in sugar.
-Eliminate other Sugary Drinks. Soda, sweet tea, fruit juice and other sugary drinks have lots of calories, have little or no nutritional value and do nothing to help you feel full.
-Limit Sweets
-Read Food Labels- Avoid items that have sugar as one of the first 3 ingredients. Remember, sugar has lots of other names...corn syrup, fructose, glucose, lactose, dextrose and maltose are all forms of sugar.
Check out this article for other tips about how to cut the sugar: http://www.ehow.com/how_2043524_reduce-sugar-intake.html
11. Take a Daily Vitamin- In a perfect world, you'd get all of your daily nutrition from your food. However, it is next to impossible to get all of your required nutrients each day, even on a healthy diet. Also, make sure to get plenty of calcium and vitamin D every day, this is especially important for women.
12. Track Your Progress With a Scale, a Measuring Tape and a Camera-Keeping track of your weight provides accountability and motivation. However, weighing yourself too often can lead to frustration as your weight tends to fluctuate day to day for reasons including water retention and muscle development. There are different schools of thought on how often to weigh. I recommend weighing at least once a month, but no more often than once per week. Keep a record of each weigh-in so you can track your progress over time. http://www.thedailyplate.com/ also has a weight tracking tool.
Since the scale can be a bit fickle, it is also a good idea to keep track of your measurements. At a minimum keep track of your waist measurement. You may also want to track your hip, bust, forearms and thighs. It's not unusual to have periods when you haven't lost pounds, but you have lost inches. This is especially true when you are exercising. Muscle weighs more than fat...so you could lose fat while gaining muscle and have your body weight stay the same. Here's a link to a website that has additional tips about weighing yourself and will show you how to properly take your measurements:
http://www.weight-loss-program.com/art13-taking-measurements.html
Finally, it's not a bad idea to take a few full-length pictures of yourself (front, profile and back)when you first start a weight loss program. Periodically, retake the pictures and compare before and after. It's a good idea to stand in front of the same door in your home and wear the same or similar clothes each time. Hopefully, within a few months you'll begin to see a noticeable difference in yourself.
13. Don't Go It Alone-Studies show that people who are most successful at lifestyle change have a strong support system. This is one of the benefits of Weight Watchers...weekly support and accountability are very important. Overeaters Anonymous and First Place are other excellent weight loss support groups. If you can't attend a structured group, at least try to connect with friends, family members and co-workers who are trying to lose weight. There are also some really good on-line networking sites to try... http://www.obesityhelp.com/ , http://www.sparkpeople.com/ and http://www.thedailyplate.com/ are a few of the best.
14. Be Patient-There is no such thing as quick, easy weight loss. Lasting weight loss takes work and time. I have given up on so many diets because I wasn't losing quickly enough. However, I have come to accept that in order to achieve long-term weight loss I must commit myself to a lifetime of healthy lifestyle choices.
Make your changes gradually. We've probably all heard that it takes 21 days to break a bad habit or make a new, good one. So, instead of trying to change all of your diet and exercise habits at once...why not try changing one or two new things every 3-4 weeks? In a year you'd be well on your way to a healthier life and you'd be much more likely to stick with the changes.
Try this 9-month plan, adding each new activity to the already established activities from previous months:
Month 1- Track everything you eat and drink, plus your daily exercise in a journal or online. This is also a good time to join an on-line support group.
Month 2- Drink at least 8 ounces of water per day. Start a daily multi-vitamin.
Month 3- Begin exercising a minimum of 30 minutes per day, or add to the exercise you are already doing.
Month 4-If you aren't already eating a good breakfast, start this month. Make sure breakfast includes at least 15 grams of protein and 5 grams of fiber.
Month 5- Start eating slowly and consciously as described in number 6 above.
Month 6-Increase exercise again (this is a good time to start strength training 2-3 days per week if you haven't already).
Month 7-This month, work on cutting excess sugar and other simple or "white" carbohydrates from your diet. Instead eat whole grains and complex carbohydrates. Need more info about this? Check out this website: http://www.nlm.nih.gov/medlineplus/ency/article/002469.htm
Month 8-Start a restricted calorie diet. See number 1 at the beginning of this blog for info.
Month 9-Increase exercise again. By this point, you should be doing at least 30 minutes of cardio 5 days per week and 30 minutes of strength training 3 times per week.
This plan may take you more or less than 9 months. If you feel you have not mastered a particular step, take longer than one month to work on it before you move on. If you are already doing one of the steps, skip ahead to the next month. However, give yourself at least 3 weeks to master one step before you move on to the next.
1. Calorie Restriction- Bottom line...it is all about the calories you consume compared to the calories you burn. A deficit of roughly 3500 calories = 1 pound of fat loss. A surplus of 3500 calories = 1 pound of weight gain.
In order to figure out how many calories you should consume in order to lose weight, you must first determine how many calories your body burns each day (this is called your basal metabolic rate or BMR). Here's a link to a BMR on the Mayo Clinic website http://www.mayoclinic.com/health/calorie-calculator/NU00598
Then, you must reduce your calorie intake and/or increase your activity level to create a calorie deficit. For example, lets say you want to lose 1 pound per week. You would need to create a 500 pound calorie deficit per day: 500 (calories) x 7 (days in a week) = 3500 (calories in a pound). If your body uses 2,000 calories each day with little or no activity, then you would have to eat no more than 1,500 calories per day or increase your activity level by 500 calories or do some combination of both diet and exercise to create that calorie deficit. Here is a list of activities and the calories burned doing each one based on your body weight...http://www.mayoclinic.com/health/calorie-calculator/NU00598
Just a note...you should consume at least 1200 calories per day unless you are under a doctor's supervision. If you eat too few calories, your body will go into starvation mode and your metabolism will slow WAY down.
2. Protein and Fiber are Important- Consuming fewer calories will leave you hungry. Protein and fiber help to fill you up and keep you feeling satisfied longer. Think about the old joke about eating Chinese food and feeling hungry 30 minutes later. The typical Chinese restaurant meal consists mostly of noodles or white rice, then some veggies and meat. You fill up quickly because of the bulk of the noodles and rice, but they are easily digested and pass through your stomach quickly, leaving you hungry. There is also a connection between simple starches and increased insulin levels which add to hunger. For explanation about how this works visit: http://heartdisease.about.com/cs/riskfactors/a/lofatlocarb_2.htm
3. Keep a Food Journal Every Day- It is so easy to eat too many calories! The only way to keep stay on track is to write down everything that you put in your mouth. There are some awesome free websites where you can easily track your daily calories. http://www.sparkpeople.com/ and http://www.thedailyplate.com/ are two of the best. Personally, I use the daily plate, because it has a bigger database of foods to choose from. There are lots of other tools on the daily plate as well. It offers a calorie calculator and you can even tell it how much you want to lose and how quickly you want to lose it and it will calculate how many calories you should consume each day to reach your goal. You can also enter your daily exercise and it will adjust your calories for the day. It is awesome!
4. Stay Hydrated- Drinking plenty of fluid each day is helpful for lots of reasons, but mainly because it helps prevent hunger. I've heard lots of different theories about how much water one should consume each day. However, 64 ounces is a widely accepted rule. And, you are not limited to water...any sugar and caffeine free beverage is suitable. If you drink coffee or any other caffeinated beverages, you need to increase your daily fluid intake because of the diuretic effects of caffeine. I try to add one cup (8 oz) of water for each cup of coffee I drink.
5. Exercise (aka-"The E Word")- I HATE exercising. I am a low energy, non-athletic person and exercising comes about as naturally to me as eating nails. However, there is no denying how important daily activity is to weight loss.
First of all, exercise burns calories, which gives you some leeway in the calories you consume. As hard as you try, sticking to a restricted calorie diet is tough and there are days you'll exceed your allotted intake. However, if you took a 30 minute walk you could cancel out 200-300 (more or less depending on your weight) of those excess calories.
Secondly, exercise builds muscle. Strength training is best, but any exercise will add some muscle. Muscle tissue requires more calories to exist than fat tissue and increases your basal metabolic rate (BMR). In other words, the more muscle you have, the more calories you'll burn each day. Here's an excellent explanation of how this works from the Mayo Clinic: http://www.mayoclinic.com/health/metabolism/WT00006
6. Eat Slowly and Consciously- Lap Band patients have to take small bites and chew very thoroughly so that our food doesn't get stuck in the small opening created by the band. However, everyone should consider learning to eat this way. We live our lives at a frantic pace and the way we eat is no different. Watch the way people around you eat...it's like we are all in a race to see who can finish first. By the time our brain gets the signal from our stomach and intestines that we are full, which takes about 20 minutes, we've eaten way more than we need to. http://health.howstuffworks.com/eat-slower.htm
Here are a few tips: take smaller bites, chew very thoroughly, put your fork down between bites and every 3-5 minutes stop eating altogether for a minute or so. Also, avoid multi-tasking (i.e. driving, watching TV, reading, etc) while you are eating. This will help you focus on how and what you are eating and when your body tells you it's had enough.
7. Avoid "Portion Distortion"- A big part of limiting calories is portion control. Using a food scale and measuring cups at every meal is pretty impractical. It's better to learn to "eyeball" portion sizes. This website provides a guide using everyday items as a way to estimate portion sizes: http://education.wichita.edu/caduceus/examples/servings/visual_estimates.htm
Restaurants are notorious for serving excessive portions. We tend to eat what is put in front of us, so it is common to overeat at restaurants. One good way to combat this is to ask for a to-go box when your meal arrives. Put those extra servings in the box and you'll avoid overeating plus you'll have two or three more meals to enjoy later. You've saved calories and money!
8. Develop a Strategy for Eating Out- In addition to the to-go box tip mentioned above, it is important to be prepared when you eat out. Most restaurants have on-line nutrition information Consult the guide to decide what you'll order before you head to the restaurant . These guides are also often available at the restaurant if you did not have a chance to check beforehand. Check out this article from the Washington Post with links to some of the most common chain restaurants: http://www.washingtonpost.com/wp-dyn/content/article/2007/03/06/AR2007030600589.html .
For example, I have narrowed down the menus at the fast food restaurants where I eat regularly to just a few choices that I know are the healthiest. By the time I get to the drive thru lane, I already know what I'm going to order...I don't even have to look at the menu. At Wendy's, its a small chili, a baked potato, a grilled snack wrap or a salad with low-fat dressing. At McDonald's it's a grilled chicken salad with light dressing, the fruit and walnut salad, a fruit and yogurt parfait, a grilled chicken snack wrap, or a Chicken McNugget Mighty Kids Meal with apple dippers and 1% white milk. Keep in mind, the last option still has 480 calories and 20 grams of fat...but it is still healthier than a lot of other options on the menu.
Here is an article that offers great advice about eating healthy when you're away from home: http://recipes.howstuffworks.com/usda-diet-strategies-for-dining-out-ga.htm
9. Don't Skip Meals...Especially Breakfast- Eating throughout the day keeps your metabolism higher and prevents a hunger-driven binge that can sabotage a healthy diet. Breakfast is so important! A breakfast that is high in protein, fiber and even has a little fat will help you eat properly throughout the day.
Most people don't have time to prepare a meal every morning, so here are a few weekday breakfast ideas. Mix 1 cup of light yogurt or 1 cup of skimmed milk with 2/3 cup of high-fiber cereal (Kashi Go-Lean and Special K Protein Plus are great choices because they are high in fiber and protein). Quaker makes a Weight Control Oatmeal that is high in both fiber and protein. Or, eat a serving (1/2 c) of light Cottage Cheese and a serving of high fiber fruit, such as: Apples, Bananas, Berries, Dried Fruits (Figs, Raisins, Apricots, Dates, etc.) Kiwi, Oranges, Pears or Prunes.
Also, a good-quality meal replacement bar or protein shake made with skimmed milk are good breakfast choices. Choose a protein powder that has at least 20 grams of protein and is low in sugar. I'm a fan of Revival Soy protein shakes, although they are expensive. Slim Fast makes a lower carb, ready-to drink shake, great for those of us on-the-run in the morning.
10. Limit Sugar- This is a big weakness for me because I love sweets and I'm not a big fan of any of the artificial sweeteners on the market. But, sugar only adds empty calories to your diet. Here are a few tips to cut back on your sugar intake:
-Change the way you drink coffee. I used to put about a tablespoon (3 tsp) of sugar in each cup of coffee. Now, I use Fit and Active (Aldi) French Vanilla creamer. It has no fat and is very low in sugar.
-Eliminate other Sugary Drinks. Soda, sweet tea, fruit juice and other sugary drinks have lots of calories, have little or no nutritional value and do nothing to help you feel full.
-Limit Sweets
-Read Food Labels- Avoid items that have sugar as one of the first 3 ingredients. Remember, sugar has lots of other names...corn syrup, fructose, glucose, lactose, dextrose and maltose are all forms of sugar.
Check out this article for other tips about how to cut the sugar: http://www.ehow.com/how_2043524_reduce-sugar-intake.html
11. Take a Daily Vitamin- In a perfect world, you'd get all of your daily nutrition from your food. However, it is next to impossible to get all of your required nutrients each day, even on a healthy diet. Also, make sure to get plenty of calcium and vitamin D every day, this is especially important for women.
12. Track Your Progress With a Scale, a Measuring Tape and a Camera-Keeping track of your weight provides accountability and motivation. However, weighing yourself too often can lead to frustration as your weight tends to fluctuate day to day for reasons including water retention and muscle development. There are different schools of thought on how often to weigh. I recommend weighing at least once a month, but no more often than once per week. Keep a record of each weigh-in so you can track your progress over time. http://www.thedailyplate.com/ also has a weight tracking tool.
Since the scale can be a bit fickle, it is also a good idea to keep track of your measurements. At a minimum keep track of your waist measurement. You may also want to track your hip, bust, forearms and thighs. It's not unusual to have periods when you haven't lost pounds, but you have lost inches. This is especially true when you are exercising. Muscle weighs more than fat...so you could lose fat while gaining muscle and have your body weight stay the same. Here's a link to a website that has additional tips about weighing yourself and will show you how to properly take your measurements:
http://www.weight-loss-program.com/art13-taking-measurements.html
Finally, it's not a bad idea to take a few full-length pictures of yourself (front, profile and back)when you first start a weight loss program. Periodically, retake the pictures and compare before and after. It's a good idea to stand in front of the same door in your home and wear the same or similar clothes each time. Hopefully, within a few months you'll begin to see a noticeable difference in yourself.
13. Don't Go It Alone-Studies show that people who are most successful at lifestyle change have a strong support system. This is one of the benefits of Weight Watchers...weekly support and accountability are very important. Overeaters Anonymous and First Place are other excellent weight loss support groups. If you can't attend a structured group, at least try to connect with friends, family members and co-workers who are trying to lose weight. There are also some really good on-line networking sites to try... http://www.obesityhelp.com/ , http://www.sparkpeople.com/ and http://www.thedailyplate.com/ are a few of the best.
14. Be Patient-There is no such thing as quick, easy weight loss. Lasting weight loss takes work and time. I have given up on so many diets because I wasn't losing quickly enough. However, I have come to accept that in order to achieve long-term weight loss I must commit myself to a lifetime of healthy lifestyle choices.
Make your changes gradually. We've probably all heard that it takes 21 days to break a bad habit or make a new, good one. So, instead of trying to change all of your diet and exercise habits at once...why not try changing one or two new things every 3-4 weeks? In a year you'd be well on your way to a healthier life and you'd be much more likely to stick with the changes.
Try this 9-month plan, adding each new activity to the already established activities from previous months:
Month 1- Track everything you eat and drink, plus your daily exercise in a journal or online. This is also a good time to join an on-line support group.
Month 2- Drink at least 8 ounces of water per day. Start a daily multi-vitamin.
Month 3- Begin exercising a minimum of 30 minutes per day, or add to the exercise you are already doing.
Month 4-If you aren't already eating a good breakfast, start this month. Make sure breakfast includes at least 15 grams of protein and 5 grams of fiber.
Month 5- Start eating slowly and consciously as described in number 6 above.
Month 6-Increase exercise again (this is a good time to start strength training 2-3 days per week if you haven't already).
Month 7-This month, work on cutting excess sugar and other simple or "white" carbohydrates from your diet. Instead eat whole grains and complex carbohydrates. Need more info about this? Check out this website: http://www.nlm.nih.gov/medlineplus/ency/article/002469.htm
Month 8-Start a restricted calorie diet. See number 1 at the beginning of this blog for info.
Month 9-Increase exercise again. By this point, you should be doing at least 30 minutes of cardio 5 days per week and 30 minutes of strength training 3 times per week.
This plan may take you more or less than 9 months. If you feel you have not mastered a particular step, take longer than one month to work on it before you move on. If you are already doing one of the steps, skip ahead to the next month. However, give yourself at least 3 weeks to master one step before you move on to the next.
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