Well, I have never been overweight - in fact I'm on the skinny side at 112 lbs and 5' 6" tall. However, I do like to watch my diet as there is heart-disease in my family, and occasionally (like at Christmas), my weight can creep up a bit and then I diet to get it down again before it gets out of control. Here are my tips....
1. Use the best, leanest meat you can get for any recipe, and steer clear of high-fat, high-calorie foods like sausages (unless it's a special treat).
2. Bulk out recipes with lots of veggies - for instance, in my ragu bolognaise, I will use only around 1/2lb of 97% lean ground beef, and bulk the sauce out with chopped celery, onions, mushrooms, bell peppers, eggplant, squash, carrots etc., This easily feeds a family of 4.
3. No food is banned - if you ban yourself from eating a certain type of food then you just crave it even more. I LOVE eggs benedict - but limit myself to only having it when we eat out for breakfast, about once every 3 months, so I don't need to feel guilty about eating it. Same goes with my favourite supper - gourmet cheeses with crackers, Branston pickle, pickled onions and crisps (potato chips). I only generally eat this as a Christmas Eve treat, or as a cheese course after a dinner party. I love chocolate, but when I'm dieting I save it as a Saturday night treat.
4. Trick your body by NOT dieting at weekends: as someone else said, your metabolism slows down in response to dieting - but it takes a few days for your body to realise that less food is coming in and respond, so if you eat 'normally' every few days, you can trick your metabolism into staying normal. It also helps you stay on track if you have the promise of some treats at the weekends!
5. My favourite 'diet' foods are just a whole big bunch of stir-fried veggies, with a little sauce for flavour - served on their own (no rice or pasta). I also love the lean-cuisine frozen meals for lunch when I'm at college.
6. As a nurse, I don't believe in any of the fad diets that are going around - your body needs certain amounts of fats and carbohydrates to function properly, and if you pour too much protein into your system you are at increased risk of osteoporosis (protein is high in phosphates, which is absorbed by bone more readily than calcium and can actually cause calcium to be leached from the bone. Soda contains a high level of phosphate too - so people who drink lots of soda are also at great risk of osteoporosis in later life). If you follow a low-carb, high fat diet, then you are at great risk for developing heart disease, atherosclerosis, PAD and high blood pressure. Fad diets effectively 'ban' you from eating certain foods and increase cravings for that food - so they are harder to follow. Counting calories is the thing to do - eat a wide variety of foods, increase fruits, veggies and fibre and lower your saturated fat intake (including trans fats and cholesterol), and you will lose weight and be much healthier for it.
7. Always enjoy yourself when you go out to eat (as long as you don't eat out more than once a week). I have been in the situation myself when I've scoured the menu for the least fattening item, and ended up eating something that I have not enjoyed or wanted, just for the sake of 'dieting'. It just makes you miserable and you start to resent the diet - the diet becomes a negative experience instead of a positive way of improving your health. Don't be a prisoner of your diet - for many people dieting is a long-term or even life-time change that MUST be a positive experience in order to work. Food is a basic pleasure that everyone deserves, and you will NOT 'ruin' your diet if you gorge on double chocolate gateaux once in a while. Dieting is a cumulative thing - it's what you have eaten over a period of weeks, not hours, that will make you lose weight.
8. Beware of salads....most salad dressings are really high in calories, and some salads can contain more calories than a Big Mac & fries! Choose fat-free, low calorie salad dressings, and go easy on them.
9. Take your favourite recipes and think about how you can make them healthier - low fat margerine instead of butter, low-fat sour cream instead of full-fat, less salt, more veggies, more herbs, leaner meats, low-fat cheeses - it's easy to make just about any recipe healthier.
10. Set a goal weight of, say, 10lbs below your current weight (depending on how overweight you are, if you don't have much to lose, then 5lbs is a good goal, if you have a lot of weight to lose, then 15lbs maximum - I know this seems like too little, but I'll tell you why in a minute). The reason for this is that this is an easy goal to reach - you should lose 10lbs in 3 or 4 weeks, so you reach your goal quickly and it gives you confidence....you then SWEAR that you will NEVER go above this weight again in your life. Have a little break from dieting - but continue to eat healthily and maintain your new weight. If you find yourself creeping above it (even just 1lb), then start dieting again. When you are ready to continue, give yourself another goal of 5 or 10lbs and diet again. When you reach this weight SWEAR that you will NEVER go above this weight again in your life....and so on, until you reach a reasonable weight. When we first moved here to the USA, 6 years ago, we ate out a lot and my weight rocketed up to 136lbs. I had to diet for the first time in my life! I now have my 'lifetime limit' set to 112lbs and I weigh myself every week - if I find I'm just 1lb over this limit then I diet for a couple of days to maintain my weight. With this method, I know that I will maintain control because I have promised myself not to go over that weight, and 1lb is easier to get rid of than 24lbs...
Best wishes,
Paint.