I've been asked to share my weight loss secrets. I'll be happy to do that, but first I should probably tell you that unless you are a sugar junkie in need of reform, this method may not work for you.
I'll get the ugly stats out of the way first, I'm not embarrassed by them:
Average daily beverage consumption:
Coffee with sugar and cream
40ish ounces Cranberry Juice
Starbucks Venti Mocha
Occasional soft drink or milk shake
Doughnut, croissant, burrito or nothing at all
Too much food, usually of the take out variety; deli sandwiches, Chinese, Indian, McDonalds fries, etc...
Pasta and bread played heavily into my diet and I had no regard for portion size.
Average beverage consumption:
coffee with cream, little or no sugar, if I go to Starbucks I get regular coffee or unsweetened lattes
plain fat free Greek yogurt with Fiber One cereal or cereal with soymilk
cheese, crackers, veggies and nuts or a sandwich on sprouted grain bread
protein heavy meals that typicaly revolve around a soy meat product and veggies, some carbs and fat usually in the form of cheese
So as you can see, the biggest difference in my diet was to remove a ton of sugar and carbs and replace it with more protein. The cranberry juice alone was an insane amount of sugar, each serving was 28g and I was probably drinking about 5 servings a day. That alone was about four times the amount that a healthy person should have. Of course, sugar does not have fat, but it does have calories, and as a diabetic, the amount of sugar I consumed raised my resistance to insulin ans lowered my metabolism.
Portion control was the next step. On a typical pasta night, I would heap pasta into a bowl and go back for seconds. I was eating roughly 3-4 servings. Even though I was eating whole grain, the amount I ate counteracted any positives that may have been. Now if I do have pasta, it's one bowl, a small bowl, and I fill my sauce with chunky veggies and "meats" so that I'm filling up, but on the right foods.
I don't count calories, but by monitoring my carbohydrate intake I don't have to. I also don't worry about fat, but I do control the amount of fat I eat. The easiest and probably most satisfying way that I do that is with cheese. My rule is simple, no processed or bulk manufactured cheese. Sure, the grocery store brick of cheddar is $2, but it tastes like plastic. By spending more money for less, I eat less, and usually I don't notice because there is so much flavor that I don't need to add a ton of cheese to my food.
Chocolate is the same. I buy nothing less than 85% cocoa chocolate which has little sugar, but much fat. Rather than eat the whole bar, or even half (which is the typical serving size), I eat a single square, two if I feel like going nuts.
I allow myself the occasional indulgence, but the key word is occasional. In the past I usually bought some sort of dessert almost every day.
I should also add that I eat no processed foods, no reduced fat or artificially sweetened items. I buy organic, whole foods when ever possible. When the recipe calls for butter, I use butter, not that heart healthy stuff that is likely made of motor oil. I also rarely go out to eat anymore. If we do go out it's for Indian or Thai, and I'd say we probably do that about once every 2-3weeks.
I do exercise, mostly walking and some weight lifting. I've started trying to run, but only when I know that no one can see me. I try to get 30 minutes at least 5 times a week. It's not much, but that's what is recommended for healthy weight management.
More than anything, the reason this works for me is because it's not a diet, it's a total lifestyle change and one that does not inconvenience me or make me feel like anything is lacking. Honestly, I feel that we have been eating much tastier food because of it.
I hope this helped!