Ok, I'm starting up with everything again. After a strange illness this year I went from a nice 214 this time last year to my current weight of 270, which is both unacceptable to my doctor and my active life style so as of today I'm starting to keep track, and to reduce that number! I've actually started earlier in the week and some little things the past month. Cut ALL pop out a month ago, coffee a week ago, jumped up the water intake (I take 1.5L bottles to work and make sure I AT LEAST finish if before I go home and have cut myself off from the truck that brings food. I even keep sunflower seeds at my desk to much on instead of going for a chocolate bar and am watching what I eat. If anyone has any suggestions I'd LOVE to hear them. Thanks

Here is a list of the main things I've learned:

1. Make changes for life.

View changes as a permanent change in life-style,
rather than changes made to accomplish weight loss.

2. Don't leave anything to chance.

Do detailed meal-planning. Know, in advance, what
you'll likely be eating each day. Make sure you
have everything you need, on hand, in order to
make those plans work.

3. Control your environment.

If you're going to be in a situation where there
will lots of temptation to vary from your plan,
make sure you bring along whatever you need to
help you deal with that temptation. For me,
that means bringing my own snack replacements
whenever I attend a party where there will be
sweets.

4. Journal incessantly.

Log every bit of food your eat, as soon as you
eat it. We say, "Mouth to hand." Note when,
what, how much, and how many calories. By
similarly keeping track of your exercise as
well, you can quickly come to learn exactly how
many net calories is the right amount for your
weight loss or weight management goals, and that
helps you say "no" when you see how much any
temptation impacts those numbers.

5. Exercise every day.

Aim for 2000 calories burned per week. ("10000
steps" will typically get you there.) Vary your
exercise to ensure you're getting some aerobic
exercise and some weight-bearing exercise. Get
yourself to the point where you become annoyed
if you can't get your exercise in.

6. Eat a balanced, low-calorie diet.

Start evaluating food based on nutrition, not just
taste or personal preference. Choose foods with
great ratios, such as protein grams per calorie.

7. Use meal replacements and snack replacements.

Use meal replacements as tool to crowd out higher-
calorie foods. Instead of a bagel and cream
cheese, have a protein shake, getting far more
nutrition, saving 300 calories, and resulting in
longer-term satiety. Instead of a slice of pizza,
have a low-calorie packaged entree, again with
better nutrition, calorie ratios, and satiety.
Use only high-quality meal replacements, with
excellent nutritional stats, and little or no
sugar.

8. Get and give support.

Participate consistently in efforts that support
your weight loss and weight management and overall
health goals. Work with a support group, a group
of friends as committed as you are, or with your
spouse.

9. Reward yourself.

Reward yourself for following your plans, but
don't ever reward yourself with food. Don't
worry about rewarding yourself for your success;
success is its own reward.

10. Keep your priorities straight.

Recognize and remember that your health is, and
always should be your #1 priority -- that all other
considerations are secondary because they all rely
on your health. This means that you can say "no"
to invitations to parties that you don't feel you
will be able to have adequate control over
temptation. It means that you can delay the start
of your day out with friends, so you have enough
time to complete your exercise.

Hi.. jrmgilbert

I agree "mostly" :D with Brian (not 7 or 9 though) but if we all agree'd with each other, things would be very boring.

I haven't found any diet foods that I liked. I eat normal foods but I choose good healthy food items and I watch my portions. I also make sure that I do some sort of exercise daily.

Thanks for the advice. The diet / meal replacement things don't really work for me, they don't fill the hunger really so smart eating is definatly the way for me to go. I've gotten myself a workout partner aswell to help remind me I have to goto the gym even if I don't feel like it. And I officially have a gym membership again, it feels so nice to get back into the swing of things, I should have no problem when ski race season hits! I've found making lunches for work instead of buying stuff is not only healthier but a heck of alot cheaper, the money I save is paying my gym membership AND other stuff! Thanks again, I'll be updating my weigh in this evening and I think I'll be pleasantly surprised and if not, I feel better anyways.

Keep up the good work. You got some great tips here.