I always knew that good food with fewer calories and exercise are important to manage your weight, but when he was young did not follow this advice. My diet included lots of rice and very little exercise. So, over many years, bit by bit, I gained weight. When I was 44, my weight was over 200 pounds. Around this time, I had a stroke of good luck. My youngest daughter wanted to run in a 5K race and asked me to run with her. I agreed and started running on the treadmill to get ready for the race. Soon I was running five kilometers in less than 30 minutes ans was so proud that I could run five kilometers!
At the same time, I saw a TV show where a doctor discussed how to improve your diet. He said it is important to eat plenty of vegetables, fish and white meat. I changed my diet after watching that program. I substituted rice in my diet with green leafy vegetables. For breakfast and lunch I ate vegetable and chicken (or fish) soup. For dinner, I ate salads with fish and grilled salmon (but without any dressing). But I made sure that I ate the same volume of food as before, so I was not hungry even though I was eating salads instead of rice. By the way, I also started drinking black tea instead of coffee with milk and sugar.
So, overall, I made two changes at the same time: started doing more exercises and reduced the calorie intake (because the veggies had less calories than rice). The body responded by losing weight. Within a few weeks I lost over 30 pounds. I really liked this because I could see the results very soon. I could also continue the program of diet and exercise because I was not hungry. I really felt better than I ever felt before.
Even though I have been continuing this program since 2003, my weight has gone up some. Over the past eight years, I have gained weight about 8 pounds. But it’s still a great way to lose weight and manage your health. When I think why the weight has gone up despite maintaining about the same diet and exercise, all I can think is that the body has a mind of its own and it fights your attempts to lose weight.
If you are thinking about trying to lose weight, I recommend that you make two changes in your life: start an exercise program and change your diet by replacing carbohydrates with veggies. Stop eating too much rice or pasta and eat a lot of salads with fish (or chicken) but skip the dressing .Remember that to succeed you should eat the same amount of food as you ate before making these changes because it is very important to not be hungry. Good luck!