Hi Redneckbooda, the obvious is to set a daily calorie goal and work to meet that goal each day. 5 days ago I set a goal of 1200 calories a day and each day I blew through that goal by like 1600 calories over but each day I blew through it a little less by a few calories. To me that's a win! I also started to weigh myself every morning as soon as I brush my teeth. I write the date and weight and put it away in my bathroom cabinet. Why everyday? Well I read it's better for me to weigh myself every morning before I start my day as a reminder of my commitment to do better today! Each day you get to try again.
Take a full picture of yourself in tight (revealing) clothes facing front and facing sideways once a month (same date each month). Some people have said they see a difference more in pictures than the scale shows progress.
Measure your chest, waist, hips, neck, mid upper arm, mid thigh, mid calf once a week. People have said sometimes you will lose inches before you notice a scale or picture change.
Drink lots of water (half your weight in ounces) so 150 ounces a day should be your goal.
Meals - a portion of meat and carbs should be the size of your palm for each. Not a lot I know but add some green veggies and it makes a difference. When you sit down to eat your plate should be colorful that's how you make sure your getting in all your food groups. The portions should be 25% protein, 25% carbs, 50% healthy greens. Go easy on the white, tan and yellow colored foods. Choose baked or stir fried over fried. Easy on salt, try cumin for seasoning instead of salt. Try stevia instead of sugar.
Use olive oil, coconut oil to cook with.
Smoothies are great healthy option for a meal replacement like breakfast - if you don't have one invest in a bullet it will change your life! Make sure the smoothie has some antioxidants like a handful of blueberries or strawberries, 8oz of almond or soymilk if you want creaminess or 8 oz water if you don't, add a scoop or two of a good quality (low sugar/low carb) protein mix (look for something natural like Visalus (thats one example I like but there are others), add a handful of greens like spinach or spring greens to your smoothie you won't notice a change in taste and it's a way to get in a portion of greens. Also add a 1/2 avocado wedge or 1 table spoon of coconut oil or olive oil to your smoothie. You need a healthy fat to help with digestion and it will help you feel full longer.
Density- think of eating less dense. Food weight is food weight whether it's healthy or not. If you weigh a 1/2 lb of grapes off the stem and weigh a 1/2 lb hamburger they both weigh the same but you can eat a lot more grapes then the same weight in hamburger and it's a healthier choice!
Soda drinker? Plan to get off soda, it's high in calories and sugar with no health benefits. Whatever your intake is do one can or bottle less each day until your down to zero. Try flavored seltzer water, it takes getting used to but will give you the fizz you crave with some sweetness and NO or little sugar! It also has zero calories so win win! If your not ready for that then switch to Coke Zero as a progression. Your tastebuds won't know the difference, trust me.
Walk, follow this program, shoot for healthier choices (instead of chips, choose popcorn) instead of take out cook something simple but healthy, be ready for the random snack cravings by having available 2-3 portions in your purse or backpack of a healthy low calorie, low sugar, high fiber granola bar, a hand full of almonds, a sandwich size baggie of popcorn, etc. and a bottle of water to chase each snack down. It will fill you up with good stuff and fill the hunger need.
Cheats - If you absolutely have to have that Wendys Burger or Crispy Chicken Sandwich then have it but skip the fries and get a baked potato and drink water, flavored seltzer or Coke Zero instead. Allow the occasional cheat but modify with some better choices also.
You can do this, I will do it with you. I need a buddy to help me practice what I preach. Knowing all this great information is great and it helps but I still need to follow through and it's not always easy. If it was I wouldn't be 80 lbs over weight. But I have educated myself with what needs to be done so I have the tools, I'm ready to get started. Reach out to me if you want to do this with me.