Marianna is right that cutting 500 calories a day means you will drop a pound per week. 1 pound = 3,500 calories. However it seems like the key at our petite size is making small, sustainable changes, not trying to lose 15 pounds in 15 weeks. I'm 15-20 pounds lighter than I was at my heaviest, it wasn't a quick transformation, and I've managed to maintain a pretty stable weight. These are some of the changes I've made over the years that have made a significant difference:
- I never put butter on bread, it's extra calories and fat and I like the taste of bread by itself just fine.
- I rarely eat out, which is partially a result of being a poor student. Regardless, when I make my own food I know exactly what's going into it. I've learned to make most anything I want to eat, and it's always healthier because I'm not adding obscene amounts of oil/butter/cream to what I cook/bake.
- Salads are great, but I ALWAYS read the dressing labels so I know how many of my calories are coming just from the dressing - I usually stick to a vinaigrette rather than a creamy option.
- I don't need dessert - I used to be SO used to having sweets after every lunch and dinner, and simply by learning that fruit is enough (especially when I'm already full) was a huge step in the right direction.
- Nuts are a great source of protein, but also very high in calories! The FDA recommends 1.5 ounces, or a shot-glass full, of nuts per day. It's not very much. Also, I like to eat my 1.5 ounces of nuts before or while making dinner so that by the time I sit down for the meal I'm not as hungry, and thus don't eat as much.
- Trail mix is not healthy, even if it's name and association with hiking led me to think otherwise. It's very much a special treat, as there is rarely a day when I actually need an absurd amount of protein/sugar.
- I LOVE granola, but it's so high in calories. I used to eat it for breakfast every day, and then found out that I was consuming twice as many calories each morning as I would eating almost any other cereal! Now it's a special treat, and I have a small serving with fruit so that I still feel full at the end.
- I drink lots of water, and feel hungry less because my stomach is rarely empty.
- I obsessively read labels and make a point of having a good idea of how many calories are in everything I consume. For a while I calorie counted, but it became exhausting and would make me feel bad if I went even a little over my target.
- In addition to reading labels, I've spent a good amount of time researching the calorie and fat content of produce online. For example, an avocado has over 250 calories and almost 30 grams of fat!
- I also love cheese and hummus and dips/spreads, but they tend to be high in calories. I certainly don't cut them out of my diet, but I'm aware of my portion size, try to eat them with veggies when possible, and keep in mind what I've already consumed in the day when deciding if I really need a treat later on.
- It was also a major revelation when I realized that to maintain my weight I need way less than 2,000 calories per day, and thus the percentages on the labels don't do me much good.
- I try not to drink soda pop, and when I do it's diet. If I do drink calories, I try to have it be from 100% fruit juice. I check the label on these too - most juices are not 100% juice and have a good amount of sugar/corn syrup in them.
- I walk everywhere I can and take the stairs. I walk to the grocery store, which makes me plan out my purchases and focus on what I really need. The super cheap diet coke sales that require me to buy six 2-liter bottles are much less appealing when I consider the possibility of carrying them home! This also discourages impulse buys in general, as I can only carry so much and very rarely is something worth making a second trip to the grocery store!
- Finally, when I was actively trying to lose weight I would get upset if I weighed myself daily. Once a week was a much better frequency, if not once a month. When I finally got to a place where I was happy with my body, I pretty much stopped weighing myself all together. I don't own a scale, and only have a vague idea of my body weight now. The numbers don't matter - but the fit of my clothes, how I see myself in the mirror, and how I feel when I walk a mile or climb a few flights of stairs keep me informed as to how my body is doing.
Whew, I ended up having a lot more than I thought I would. Hopefully these are at least a little helpful and not simply me rambling on. Anyway, my point is that being healthy is a life-long marathon, and what's worked best for me is finding small ways to create and maintain healthier eating habits. Best of luck Maya!
