Re: Fitness (Diet/Exercise) 2018: One Step At A Time
I'd like. I need to drop 50 pounds. I spent my whole adult life up until 50 at around 180 pounds. Now I'm 240 and I am out of breath walking up stairs.
I'm going to preface this whole thing: I used the Medifast service to help me lose weight. That said, aside from eating 4 of their protein bars each day (110 calories each), I would also have some side meals. kcal intake is different for everyone, mine happens to be higher with a 2130 basal metabolic rate.
Breakfast: Sandwich made from 4oz of either peppered turkey breast or roast beef, one fried egg (usually seasoned to taste), and the bread is a whole wheat Brownberry Sandwich Thins (100 calories for the entire bun vs. 180-240 for the average bread/bun on a sandwich. Then I would add a veggie, usually a Green Giant steamer bag (small bag, usually packaged in a box).
Snacks: fruits and Greek Yogurt. My favorite combination was about 4oz of a frozen berry blend, 8oz of Greek yogurt, and a 1/4 cup of quality granola - check packages, and you'll see the difference. Aside from the yogurt, these are all below the standards for a single serving.
Sometimes I would also have a single serving of stuffed olives later in the day - green olives stuffed with a garlic clove or partial jalapeno. Pickled, can be found in any grocery store.
Dinner: I ate a lot of chicken breasts, with petite sirloins once per week, and I would add a veggie, usually a Green Giant steamer bag - the whole bag. I pan fry them for most of the year due to my work/commute schedule as it gets too dark to grill during all but the summer months. I spice the chicken with a Tex-Mex labeled mix I get from Target - red pepper flakes and salt, mostly.
I'm not a very good cook, though I've gotten better. That's also part of the reason why my menu was so limited.
Also, when I'd be at a restaurant like an Old Chicago, I'd get a salad. I especially like Old Chicago as they offered a chicken and avocado salad that used all spinach instead of a lettuce bed.
