I had been in and out of Weight Watchers since I was literally 16 years old. Lost some weight, gained it back, story of my life. I tried counting my calories, that didn't work. I tried LA Weight Loss but that didn't work either. When I hit my "rock bottom" I thought I would try Weight Watchers one last time. So in I went to the meetings for a while but obviously, that got a little boring. I stopped going to meetings but was determined like I've never been determined before. I continued to follow their system very carefully and still do 2 years later. I write down every single thing that I eat, everyday. I've seen now that Weight Watchers has an online thing so you could join for a few weeks and once you get the hang of it and get all of their materials you could begin doing it on your own. Weight Watchers allows you to eat the bad food once in a while which I find is extremely important to long-term success. www.weightwatchers.ca If this is something you are willing to consider, I would definitely check it out.
What has worked for me is to eat very healthy during the week and then plan for a special meal usually on Saturday night for something delicious that I have been craving. I DO NOT GIVE IN TO CRAVINGS. That is the key, you need to be in control. If there is something I really want to eat, I plan for it. I do not just shovel it into my face the moment I want it. I do not let food control me, I control it. This is something that is VERY important to get a grip on.
The following is a sample of what I eat in a normal week. I very very rarely stray from these foods.
Monday
Breakfast: 1 cup milk - 2 scoops protein powder - 2 frozen strawberries - 1/2 a frozen banana
Snack: 10:00 amish - fruit (lately I am totally hooked on these Delmonte Grapefruit fruit cups ) They are sofa king good.
Lunch: 1 can flaked white tuna, 1 tablespoon light miracle whip, mustard and a dill pickle chopped up. Mix it all together. - 2 rice cakes (put the tuna salad on the rice cakes. Yummmmmy) - veggies (2 or 3 portions)
Snack: 4:00 or 5:00 pmish (1/2 an hour to an hour before workout) 1/2 a protein bar - apple (Apples are very good to eat before a workout because of the type of carbohydrates they are composed of. They release energy at a slower rater throughout your workout vs. complex sugars which burn really fast)
Dinner: 3 ounces stir fried chicken - 1/2 cup brown rice - veggies. My favorite seasoning to put on brown rice and stir fried veggies is called Club House Roasted Garlic & Peppers. It makes anything taste good.
*Make a lot of extra chicken so you can have it for lunch and even dinner again the next day.
Lunch: 1 can flaked white tuna, 1 tablespoon light miracle whip, mustard and a dill pickle chopped up. Mix it all together. - 2 rice cakes (put the tuna salad on the rice cakes. Yummmmmy) - veggies (2 or 3 portions)
Snack: 4:00 or 5:00 pmish (1/2 an hour to an hour before workout) 1/2 a protein bar - apple (Apples are very good to eat before a workout because of the type of carbohydrates they are composed of. They release energy at a slower rater throughout your workout vs. complex sugars which burn really fast)
Dinner: 3 ounces stir fried chicken - 1/2 cup brown rice - veggies. My favorite seasoning to put on brown rice and stir fried veggies is called Club House Roasted Garlic & Peppers. It makes anything taste good.
*Make a lot of extra chicken so you can have it for lunch and even dinner again the next day.
THAT'S IT. NO SNACKING AFTER DINNER. ALL WEEK. END OF STORY.
Breakfast: 2 eggs - 1/2 cup of egg whites, scrambled
Snack: Fruit cup
Lunch: Left over chicken stir fry from Monday's dinner
Snack: 8 mini rice cakes - 1 cup skim milk with small squirt of chocolate milk mix
Dinner: Frozen piece of fish baked in oven, baked french fries. Make sure you have portion control with the fries. Check the nutrition guide on the back and only have that size serving. Bean salad (I will provide the recipe for this at a later date)
Wednesday
Breakfast: 1 cup milk - 2 scoops protein powder - 2 frozen strawberries - 1/2 a frozen banana
Snack: fruit cup
Lunch: 1 wholewheat pita with 1 tablespoon light miracle whip, mustard, turkey breast (from the deli), and fresh cucumbers. I find it tastes better if you put the cucumbers in a baggy and then put them in your pita right before you eat it. - Veggies (2 or 3 portions)
Snack: 1/2 protein bar - apple
Dinner: Chicken breast, shit load of green beans, 1/2 cup brown rice.
Thursday
Breakfast: 2 eggs, 1/2 cup egg whites - scrambled
Snack: fruit cup
Lunch: Big huge salad with cucumbers (clearly I really like cucumbers), 4 ounces of chicken (leftover from dinner last night). It is important that if you are only having a salad for a meal you MUST have some protein with it. (chicken or boiled eggs are my favs)
Snack: 8 mini rice cakes - 1 cup skim milk with small squirt of chocolate milk mix
Dinner: 1 1/2 cups of whole wheat pasta, 1/2 cup tomato based sauce - Caesar salad (I will soon post the recipe for the most awesome caesar salad dressing recipe which is also low in fat, stay tooned)
Friday
Breakfast: 1 cup milk - 2 scoops protein powder - 2 frozen strawberries - 1/2 a frozen banana
Snack: fruit cup
Lunch: 1 wholewheat pita with 1 tablespoon light miracle whip, mustard, turkey breast (from the deli), and fresh cucumbers. - Veggies
Snack: 1/2 protein bar - apple
Dinner: One of those smart choice microwavable dinners
Weekends are a bit more varied when it comes to my menu. So the following is just a sample of many. You will notice I am more lenient when it comes to fat and calorie content. For example on Saturday I eat cheese HOWEVER CHEESE IS VERY BAD, accordingly you will notice that THE INTAKE OF CHEESE IS LIMITED TO SATURDAY ONLY! If you wonder why you are not fitting in your clothes guaranteed you eat TO MUCH FUCKING CHEESE!
Saturday
Breakfast: 1 cup high fiber cereal - 1 cup milk
Lunch: sandwhich - whole wheat french bread - light cream cheese - light ranch dressing - cucumbers - lettuce - tomatoes
Dinner: whatever the fuck I am craving that day. Usually pizza or pasta
Treat: whatever the fuck I have been craving all week. Sometimes ice cream, sometimes white chocolate macadamia nut cookie, sometimes creamy dill chips
Drinks: Vanilla Vodka and DIET coke. 2 or 3. Another lighter choice which I like is Vodka, club soda and a splash of cranberry juice. Or light beer is ok. But just a couple.
*Note - do not think you can consume 10 jager bombs and 15 drinks in one night and lose weight that week, even if it is just Saturday night. Although the best of us (myself included) do need to have these benders once in a while, do not expect to see a lower number on the scale that week, it won't happen.
Sunday
Breakfast: 2 slices french toast (whole wheat bread, of course) - 3 slices of bacon. Sometimes eggs as well.
Dinner: Taco salad (or something else that is fun to cook, perhaps a recipe that you want to try but don't have time to cook during the week). Please note that this meal is NOT like Saturday night's meal. You must still be very contientious of what you are putting in your mouth.
These are my weekends and as you can see I allow myself to be treated. I find this is a big part in my success of losing the weight AND KEEPING IT OFF. If you do not treat yourself once in a while you will be miserable and ultimately fail by falling off the wagon and never getting back on. You will also notice that I do not drink very much. If you are serious about losing weight, you seriously need to limit your alcohol intake.
Some last, and very basic, pointers that you MUST incorporate are as follows:
Wednesday
Breakfast: 1 cup milk - 2 scoops protein powder - 2 frozen strawberries - 1/2 a frozen banana
Snack: fruit cup
Lunch: 1 wholewheat pita with 1 tablespoon light miracle whip, mustard, turkey breast (from the deli), and fresh cucumbers. I find it tastes better if you put the cucumbers in a baggy and then put them in your pita right before you eat it. - Veggies (2 or 3 portions)
Snack: 1/2 protein bar - apple
Dinner: Chicken breast, shit load of green beans, 1/2 cup brown rice.
Thursday
Breakfast: 2 eggs, 1/2 cup egg whites - scrambled
Snack: fruit cup
Lunch: Big huge salad with cucumbers (clearly I really like cucumbers), 4 ounces of chicken (leftover from dinner last night). It is important that if you are only having a salad for a meal you MUST have some protein with it. (chicken or boiled eggs are my favs)
Snack: 8 mini rice cakes - 1 cup skim milk with small squirt of chocolate milk mix
Dinner: 1 1/2 cups of whole wheat pasta, 1/2 cup tomato based sauce - Caesar salad (I will soon post the recipe for the most awesome caesar salad dressing recipe which is also low in fat, stay tooned)
Friday
Breakfast: 1 cup milk - 2 scoops protein powder - 2 frozen strawberries - 1/2 a frozen banana
Snack: fruit cup
Lunch: 1 wholewheat pita with 1 tablespoon light miracle whip, mustard, turkey breast (from the deli), and fresh cucumbers. - Veggies
Snack: 1/2 protein bar - apple
Dinner: One of those smart choice microwavable dinners
Weekends are a bit more varied when it comes to my menu. So the following is just a sample of many. You will notice I am more lenient when it comes to fat and calorie content. For example on Saturday I eat cheese HOWEVER CHEESE IS VERY BAD, accordingly you will notice that THE INTAKE OF CHEESE IS LIMITED TO SATURDAY ONLY! If you wonder why you are not fitting in your clothes guaranteed you eat TO MUCH FUCKING CHEESE!
Saturday
Breakfast: 1 cup high fiber cereal - 1 cup milk
Lunch: sandwhich - whole wheat french bread - light cream cheese - light ranch dressing - cucumbers - lettuce - tomatoes
Dinner: whatever the fuck I am craving that day. Usually pizza or pasta
Treat: whatever the fuck I have been craving all week. Sometimes ice cream, sometimes white chocolate macadamia nut cookie, sometimes creamy dill chips
Drinks: Vanilla Vodka and DIET coke. 2 or 3. Another lighter choice which I like is Vodka, club soda and a splash of cranberry juice. Or light beer is ok. But just a couple.
*Note - do not think you can consume 10 jager bombs and 15 drinks in one night and lose weight that week, even if it is just Saturday night. Although the best of us (myself included) do need to have these benders once in a while, do not expect to see a lower number on the scale that week, it won't happen.
Sunday
Breakfast: 2 slices french toast (whole wheat bread, of course) - 3 slices of bacon. Sometimes eggs as well.
Dinner: Taco salad (or something else that is fun to cook, perhaps a recipe that you want to try but don't have time to cook during the week). Please note that this meal is NOT like Saturday night's meal. You must still be very contientious of what you are putting in your mouth.
These are my weekends and as you can see I allow myself to be treated. I find this is a big part in my success of losing the weight AND KEEPING IT OFF. If you do not treat yourself once in a while you will be miserable and ultimately fail by falling off the wagon and never getting back on. You will also notice that I do not drink very much. If you are serious about losing weight, you seriously need to limit your alcohol intake.
Some last, and very basic, pointers that you MUST incorporate are as follows:
- Stay away from anything creamy. No creamy salad dressing, no creamy soup, no creamy pasta sauce.
- Stay away from cheese. If you feel you absolutely cannot go a week without cheese, chose a light/mild cheese, and just have a little bit.
- Do not eat anything white. No white pasta, no white bread, no white rice. When you eat white pasta or bread it is like paper mache in your stomach. Water and flour mixed together, a thick paste that just sticks there and is hard for your body to digest.
- Stay away from fast food joints. If you have no choice but have fast food chose a sub or pita place and get chicken breast or turkey, loads of veggies. No cheese, light mayo!
That's all for now folks. Keep fit and have fun!
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