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It’s important for everyone to know that if you lower your calories you have to exercise to keep your metabolism burning otherwise your body will go into a survival mode and horde calories.

Good luck.

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I know there’s only two things that will make me lose weight: eat less, exercise more. Most diet books, including Dr. Phil’s, could do well with a one page article instead of book long. So typically, this might be what I eat daily:

Breakfast:

1 cup of oatmeal and oat bran cooked together, with two tablespoons (level), 1/4 cup of skim (and fortified) soy milk.

Tea. 1/4 cup of skim (and fortified) soy milk.

1/2 Orange. (Other half orange for later in the morning as a snack or take it with me during a walk.)

Lunch:

Two pieces of high fibre bread (or pita wrap if it’s 100% whole wheat.) Spread the bread lightly with hot mustard and sprinkle a few hot peppers from a bottle. I add unlimited raw, cut up vegetables of every kind except it must be a variety and no one type more than any others so if one is a bit sweet, that’s okay.

Tea.

After Snack:

Raw carrot or two or three dates.

Evening meal:

This is when I’m starving (well, not really starving as that word is overused. Few people in Canada are actually starving. This is when I feel I’m extremely hungry. So after I prepare my supper I have a secret. I leave my plate in the kitchen but do not eat in there, but in the living room. I go to the kitchen, folk in a couple bites and leave the room. Chewing, chewing. Sometimes I will check for emails and a few minutes will pass. My mind is telling me to eat, eat, EAT. Then I start to think about something I should have done or something someone said to me that bothered me and I suddenly crave something fatty and sweet and salty. But I keep chewing and go back to the kitchen for another bite. Then I thank God for the good food. I keep chewing. If possible, I try to make my supper plate last 12 minutes. I find that extremely hard as sometimes I think in a previous life I had been a pig. I love and enjoy the taste of “bad” food in my mouth and it soothes my soul. Anyway, this is what a typical evening meal is for me:

Cut up vegetables and steamed. Added to my own homemade vegetable broth. I will add some salt to this but only tiny bits in my palm and then taste the broth. Not salty enough? I try a bit more. Not salty enough? I have a trick. Spring a few grains in my spoon after a few slurps and it kills my salt craving. I eat a couple cups of vegetable soup which I add 1/2 cup of rinsed canned beans of any kind or some soy cut up. As much as I am craving bread right then, I will not have any as me being a former piglet, I know I will want some bread around nine o’clock toasted, with some garlic and extra virgin oil. I know it’s not correct to eat before I got to bed, but I do. That’s why I squirrel a bit of leftovers for nine o’clock. I try to restrict my fats to 2 tablespoons daily. That’s not a lot so I treat that olive oil with garlic as much as a cocaine addict craves his snow.

Exercise:

I walk 5 miles a day–sometimes not at all and sometimes 10 miles so I average 5 miles a day. Sometimes I will eat canned salmon, but only 1/3 can. A bit of baked chicken but breast only and no more than 1/2 cup. Usually, however, I eat soy and tufo and beans for my protein. Chicken and even fish is a treat for me.

I take a 2000 mg Omega-3 Salmon Fish Oil daily and a multi vitamin made for people over 50.

Rules I have for myself:

If I go to someone’s house and have a treat, I will skip something else in lieu of it. If I get hungry and think I’ll go mad with hunger, I’ll make some oatmeal or oat bran cereal and enjoy it. I do not use or buy white sugar. I do not use or buy butter or margarine, sauces, gravies. I do not fry anything.

Stress kills. If someone upsets me–unless it’s me upsetting myself, I rid myself of them. I have a policy: friends shouldn’t upset me, enemies can do that. I am polite but just say, “I think I’m just going to for a walk alone today and then take it easy. I’m sure you understand.” I also do not gossip. That creates more stress in people than you can imagine–at home, work, or play, do not talk bad about anyone. If you have anything bad to say to someone, say it to their face or keep your mouth shut. Telling your friends that so and so did this or that to you and that you didn’t like — or won’t stand for it again — is wimpy. Be a good person and stand on your own two feet, but more importantly learn to keep your mouth shut.

I enjoy baths, closing my eyes in a chair and visualizing a peaceful water or place, or people who have or do make me happy. If someone bothers me, I ask God to rid bad thoughts from my mind, or like my dear grandmother used to do, hum. Try it the next time you are tense. HUM!!!

Try to smile at people. You will feel good. If you start to lose weight, and someone says, “You’re looking good,” don’t go into a detailed explanation of how hard you’ve been working at it and that you are constantly craving that piece of cheesecake. Instead say, “Thank you.” Try to think of something nice to compliment them with. Too many people think when they lose weight it’s all about him or her. Get over yourself.

Lastly, for every pound I lose I will do something special for someone else. I have lost 2 or 3 pounds so far so I might give $3 to someone begging on the street or buy a flower and put it on a friend’s door with a note, “I’m thinking about you. Thanks for being a friend.”

Lastly, losing weight should feel good and you shouldn’t become anal. Remember it was my choice to lose weight. In some countries the choice is made for them and they will die of hunger.