You asked and I listened! In this post, I’m going to go over some details of how I lost 140 pounds. I also edited my Before and After pictures so you can see the exact time line of my weight loss and how long it took me to accomplish each goal.
I tried counting calories at first but it just didn’t work for me. I was also pretty clueless when it came to exactly how many calories I needed to cut out of my diet. Maybe counting calories works for you and that’s ok. It just didn’t work for me.
So, I decided to try a combination of low carb and meal replacement. BINGO! I could stick with it and I started to see the weight drop off. For the first 3 months, I didn’t eat any bread, pasta, rice, potatoes, cereal or any foods high in carbs. I also cut dairy for the first 3 months, except for my daily weight loss shake. I only drank water.
I had one meal replacement shake a day (low-carb variety), rotating meals. One day I had it for breakfast, lunch the next, dinner the next and so on. Now for an example of my three month meal plan:
Breakfast – Meal replacement shake
Lunch – 4 oz baked turkey breast, green beans and carrots
Dinner – 4 oz grilled chicken, broccoli and squash.
Breakfast – 2 scrambled eggs and 2 slices of turkey bacon
Lunch – Meal replacement shake
Dinner – 4 oz baked chicken, zuccini and corn
Breakfast – 1 turkey sausage patty and 2 hard boiled eggs
Lunch – Veggie burger patty, peas and carrots
Dinner – Meal replacement shake
I basically ate a lean meat for my meals and as many veggies as I wanted. I steamed the veggies or I baked them with the meat. I added a spray of low fat butter and added seasonings to my liking. For snacks in between meals I ate raw veggies, a piece of fruit, a half cup of nuts or left over cooked veggies.
I stayed on the meal replacement, low carb diet for 3 months and then I decided to start portion control and add back my favorite foods slowly, including bread and pasta (whole grain variety of course).
I ate slow and chewed my food slowly to eat less. I also limited the amount of whole grain bread and whole grain starches I ate at each meal.
I still continue this lifestyle to this day. I do have a couple of days a month where I eat anything I want but I still practice portion control.
Now for exercising! I did (and still do) strength training mostly. I started off doing 3 sets of 10 reps of different exercises, 3 days a week. I also rotated muscle groups: core, legs, arms, back and butt!
The first 2 weeks, I did 3 sets of 10 reps of one exercise a day for 3 days a week. The next 2 weeks, I added 2 exercises to each day making it 3 exercises a day for 3 days a week. The second month, I added a day to the routine – 4 days a week. I added as I felt comfortable and to add variety. Today, I do 4 sets of 10 reps of 5 exercises a day, 5 days a week. It works for me but I believe all exercise programs should be personalized.
I do cardio but only 3 days a week for about 30 minutes a day. I dance!! I turn on my favorite music (which varies from day to day) and dance. I also stay active throughout the day. I run around with my kids, go swimming, go hiking, and just get up and move. If I find myself bored or just sitting around, I start a game of tag with my boys or we go swimming. Anything to get my butt up and moving!
Now you know the basics of what I did to lose my 140 pounds. Tomorrow, I’m starting a 3 week weight loss course. During this course you will learn more about portion control, eating less by eating slow, exercise basics and more! Please check back for more details or subscribe for updates straight to your inbox!