How do I do it?
Well, I've done Weight Watchers until I can scam it with the best of them. You know, eat just about enough to lose, say, 1/4 lb. a week, but not gain. That happened at about a 20% weight loss, but could never get over that 20% threshhold.
So, what WW taught me is that each point is about 60 calories. Take your weight and calculate how many points you can have. But mostly, what WW taught me is that it is all about calories. How many you eat and how many you burn.
Then I looked at Body For Life. They have a wonderful site at Bodyforlife.com
. Lots of good information. I simplified it down to this: On my left palm I make a circle and say, that much protein. On my right palm I make a circle and say that much carbohydrates. Then I multiply that by six meals a day, add veggies at lunch and dinner, and that's what I do.
I eat the same breakfast every morning. I know, some of us guys like it very simple. I eat four egg whites (I use Egg Starts from Costco), one-half carton a day. Easy. Just microwave and salt and pepper and eat. I also have about a 1/4 cup of oatmeal, made in the microwave with water, to which I add about a half a cup of blueberries (fresh or dried), a couple o packets of Splenda, and I also add some Konsul bran, to bulk it all up.
That's my breakfast almost every morning. I don't have to remember anything but those ingredients. I also add about three teaspoons of flax seed that I grind up here at work.
For mid-morning meal I have a palm's worth of strawberries and a handful of almonds.
Lunch is one can of salmon (protein) and a big salad of carrots, lettuce, tomato, cuke, and an apple (carbohydrate). The apple gives me a sweet jab in the mouth, and provides extra moisture to make the salmon go down...it can get dry in big chunks. My one guilty pleasure, which after a 51 lb. loss doesn't seem to make that much difference, is the salad dressing. I put about a quarter a cup on because it takes that much to 'dress' the huge salad I eat.
I grab some nuts in the afternoon, but since I leave from work early, I usually don't get anymore carbs at that meal.
Supper is simple, one palm of protein (chicken breast, chicken strips, whatever...last night is was a breast from KFC and a left over half of baked yam/sweet potato...deelicious!) and a carb of good size, like a potato or rice or some pasta, and I like squash microwaved with a little butter. You can add peas, green beans, whatever for another vegetable. I have some Swich Chard growing in my garden I can't wait to get into!
Later I can have a cup or so of Low Fat Cottage Cheese and some pretzels.
Okay, so I don't do it perfectly! But...results!