In part one I left you hanging with a day’s calorie total that was not adding up in your favor. That is, I had you (hypothetically, of course) starving yourself all day and then, in the evening, due to your resulting, ravenous hunger, snacking to the tune of 2100 calories (1200 from a pint of ice cream, 900 in
Now it is time to look at some of the possible solutions to the hypothetical predicament in which you find yourself (that is, in which I have placed you). First, let me assure you that I do not intend to “should” on you. These are steps you can take, if you so choose, if you ever find yourself in the above-mentioned situation.
¨ Eat a nutritious -- stick-to-your-ribs – breakfast (e.g., oatmeal, sliced bananas, and skim or 1% milk).
¨ Have a small meal or snack every 3 or 4 hours to keep your blood-sugar levels in check.
¨ See that each meal/snack consists of a protein source, a complex carbohydrate, and a fruit or vegetable (e.g., a tuna fish sandwich with sliced tomatoes on whole-grain bread or peanut butter on slices of apple).
¨ Consume foods with healthful fats (e.g., sprinkle walnuts or almond slivers on your salads, cook with olive oil, …).
¨ Always check the Nutrition Facts label on packages of processed foods, paying special attention to the serving size and the CALORIES PER SERVING. Based on this information, decide how much you will allow yourself.
¨ Never eat snacks from a box or bag. Always pour the amount you are going to eat into a bowl (based partly on the number of calories you wish to allot yourself). Then close the bag and put it out of the way in an inconvenient-to-get-to place.
¨ Exercise three or more hours per week. Besides burning calories, exercisers tend to limit their food intake so that all their sweat won’t have been in vain.
¨ Never eat in front of the TV. Studies have shown that you’ll eat up to 71% more food while watching TV.
These are some of the techniques that will help. However, you’ll never keep those unwanted pounds off until you change your self image. As long as you see yourself as a fat magnet or too wide for your height, anything you do will be an uphill battle. Until you see yourself the way you’d like to be, you will continue to re-manifest the body that your self-image has created and goes to great lengths to maintain. Alas, this is a topic for another time. Until then, the only sure way to lose an extra 200 unwanted pounds is to drive off while your husband is still in the restroom.