It actually happened in phases over a few years. I had to make gradual changes that would stick then I built on them.
- Realize that I have to lose weight.
- Stop buying junk that I don't need to eat: pop, candy, chips, etc.
- Eat a piece of fresh fruit for dessert.
- Stop snacking. Ask myself if I am really hungry.
- Drink water instead of pop.
- Start a walk/run program on a treadmill for 30 minutes per day, 3 days per week.
- Start lifting light weights.
- Eat more vegetables.
- Eat more protein and less carbs (so pasta nights are only on Fridays and no other time during the week). This means that leftover chicken dipped in BBQ sauce becomes a snack instead of crackers, bread or leftover rice.
- Monitor my sugar intake.
- Stop emotional eating. If I am sad or angry about something, write it down or listen to music instead of eating.
- Continue doing everything else above, most notably drinking more water.
- Do a walk/run program for 45 minutes, 3 times per week, until I can run for 30-45 minutes at a time.
- Do a calisthenics workout (mine is on our Wii) for 40 minutes, 2 times per week.
- Walk to locations whenever possible. For me, this means taking the bus less, walking home from the bus stop every day and walking to and from the grocery store.
- Eat more vegetables and less carbs. So, instead of mashed potatoes with supper, eat two vegetables instead.
- Eat fruit or other real food for snacks and desserts.
- Phase into Clean Eating so that each snack has protein and/or fibre. I really like their menus.
- Again, continue doing everything else including drinking more water.
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