kuddish, first there are some basic things you need to do. it starts not with what you eat but what you drink. stay away from all soft drinks and fruit juices because you just don't need that stuff. alcohol is bad too, but you're not going to be perfect so some alcohol in moderation is fine. stick with water and (low caffeine) tea. you consume a lot of unnecessary calories when you drink just about anything else. there's no reason to drink anything else.
step two is breakfast. definitely eat breakfast because it gets your metabolism going for the day. but, a lot of people fuck up the day before it really starts by eating a bad breakfast. one suggestion (what i do) is have a smoothie every morning. not one you buy at the smoothies store because they use a lot of sugar to add to the taste. that defeats the purpose. you can buy frozen berries (blueberries, blackberries, strawberries, raspberries) which are very good for smoothies. add a banana, or half of one. then use either lowfat or fat free milk or, what i do, soy milk. almond milk is fine too. adding flax seed to your smoothie is a very good idea.
if you need a break from a smoothie, eat some type of high fiber or other bran cereal. look in the ingredients and make sure high fructose corn sugar or some other isn't a main ingredient. total cereal is really all you need. add some fruit for taste.
that's the beginning. but losing weight is really part intellectual and part mental. intellectually, you need to understand what foods to eat and that you need to consume fewer calories than you burn. this is pretty easy. stay away from sugar, white flour, simple carbohydrates, and excessive fats. you don't want to eliminate that stuff altogether because you'll never last. it's about balance and moderation. some fat, carbohydrates, sugars, etc are ok. but very little. some fats are actually good, like olive oil, avocado, walnuts. but don't overdo it.
the main thing is the that losing weight is mental. why are you eating? if you regularly eat the baked lays, low fat ice cream, diet soda, cookies with splenda, and similar foods, you're going to fuck up the weight loss program. you don't want to lose weight, you wanto go on a half ass weight loss program and still try to eat foods similar to what you've done before.
you're better off eating walnuts, which are high in fat, than fat free potato chips. why? because there is a purpose to eating walnuts (they are very healthy, but fattening), but the only purpose for eating pretend potato chips is because you want to simulate the feeling of eating real potato chips. that's a loser mentality. you need to turn the corner and understand you are eating to be healthy and lose weight. for no other purpose. when i really try and lose weight, i intentionally eat things that don't taste very good. if you are eating things because you are bored, because they taste good, because the game is on, you won't make it. you eat only when you are hungry and then only things that are healthy and only good calories. for instance, if you are hungry between meals, get some frozen edamame (which actually taste pretty good) and eat some of those instead of baked potato chips. eat an apple instead of frozen yogurt. yesterday, for lunch i had raw vegetables and an apple. why? because it served my purpose of eating to be healthy and lose weight. what it tastes like didn't really enter the equation. what the fuck do i care what it tastes like if my purpose for eating is to lose weight and be healthy?
for dinner, i might have baked fish, broccoli and brown rice. i actually like that stuff but even if you don't, what the fuck does that have to do with it. that's a good thing, because things that taste good, for the most part, are counterproductive to you. although in health food stores these days, they do have healthy things that taste pretty good. i had a tuna burger the other day that was great.
so, in sum, understand why you are eating. if the answer is because you want to be healthy and lose weight then eat accordingly and only when necessary. if the answer is because something is going to taste good or you're bored or the game is on or something else, you're not mentally ready to really lose weight long term.
finally, you have to exercise and get at least 8 hours of sleep if possible. exercise at least 30 minutes at a time. the more you exercise, the more leeway you have with eating. losing weight is as simple as burning more than you consume.
if you have any questions or need ideas about what to eat or not eat, let me know. good luck.
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