Losing Weight: If I Can Do It, Any Woman Can Do It!

As a 20-something wife and mother, I remained relatively slim with minimal effort. My metabolism was always quite high whether I exercised or not. I quickly and easily bounced back from the birth of three children. If it looked yummy, I could eat it without a single repercussion.

Then I turned 30.

Something seems to happen to the female physique after the third decade mark. Bits and parts that used to defy gravity start to point downward. That which used to be taut and firm begins to jiggle like so much jello.

For the first time in my life, the scale started to creep up. It probably didn't help that we had moved to a new town, were involved in a high-stress vocation, and were witness to the opening of a new Krispy Kreme a mere two-minute drive from our home. Before I knew it, I had packed on 25 pounds. Something had to give, and I was tired of it being my jeans.

I started exercising and trying to watch what I ate, only eating when hungry. I didn't do very well sticking to that plan and bounced between losing and regaining then losing the same five pounds.

I needed a plan and fast!

I live by lists. So, that is where I began. Compiling information, recording results. I made list upon list, and before I knew it, not only were the pounds coming off, but I was feeling better too. Eleven weeks later, I had dropped twenty pounds. What finally worked?

Before we continue, let me add some disclaimers.

Number one: this is not a lose-weight-fast plan. It took time and effort. Doctors and nutritionists recommend a loss of only one to two pounds weekly without medical supervision. If you are looking for the kind of radical weight loss seen on The Biggest Loser, these tips are not for you.

Number two: these things worked for me. I can not guarantee they will work for you in the same way and time frame. But they are based on some basic and fundamental principles.

So, what was "the plan"?

First, I figured out my healthy weight range, based on age and height, and set a goal. I purchased a program for my Palm Pilot and PC called Diet Assistant (you can find it at www.handango.com). You can look up your healthy weight range based on age and height. Then you set an activity level and weight loss goal (amount and time frame), and it calculates how many extra calories you need to burn per day to reach that goal. You then log your weight, food consumed (there is a database preloaded that you can add to and edit), and exercise for each day.

Second, I developed an exercise plan. I began to use my treadmill regularly whether I wanted to or not, as well as completing various toning exercises. To get the full aerobic benefit, one needs to get that heart rate up for at least twenty minutes; I chose to use the treadmill for at least a half an hour each time.

(Whether one is trying to lose weight or not, good heart-health is important and aerobic activity is paramount to that. There are many things you can try; I personally enjoy walking and/or running.)

Pretty simple, really. Counting calories and exercise. Sounds easy, right? But it is more than just a numbers game. You might be able to drop those ten pounds eating nothing but bananas for a few weeks, but once you start eating three regular meals again, research has shown that the weight not only jumps back on, it tends to go up higher than it was to begin with.

Once I got the weight off, I wanted it to stay off. So, rather than just add and subtract some numbers, I did my best to implement good eating and exercise habits that would be sustainable over time. That meant that I was in for a re-education of sorts.

So, here is what I learned:

1. Breakfast - there's a reason your mom told you to eat it.

I've always heard that breakfast is the most important meal of the day, but why? Simply put, it actually will help curb mid-morning cravings that might lead to over-indulging then or at lunch. So, don't skip breakfast. But keep in mind, any old breakfast isn't necessarily good. Time to put the pop tarts away and try something else.

About the time I started my diet and exercise plan, I read an article in Redbook magazine that said research suggested that women who ate a high fiber cereal with skim milk at least every other day weighed eight pounds less than women who didn't, and they lost weight faster. I like cereal, so I decided to give it a try, adjusting my breakfast to this plan, only I actually began eating a high fiber cereal every morning. I found that I didn't get hungry as quickly when I stuck with a fiber-rich morning meal, so my impulse snacking before lunch totally dissipated.

Not into cold cereal? Try Quaker Weight Control oatmeal or whole grain toast with a high fiber content (use a trans fat free, low-fat spread). The key is consuming at least 5 grams of fiber at breakfast time (and fiber has other great health benefits as well, so fill 'er up).

2. What's in your cup? (Make water your designated drinking buddy)

I also started drinking water and lots of it. Physicians recommend eight cups, my friends. That's two quarts, and I know it sounds like a lot, but if you don't, you will actually retain water, which tips that scale up.

3. Got that water down but still thirsting?

As important as I believe water is, I personally need some variety when it comes to the liquid part of my diet. What else could I drink?

Beverages are an often overlooked way that we consume too many calories. For example, I always used flavored creamers in my coffee in the morning, just dumping it in. That can make one twelve ounce mug over 100 calories. Once I realized that, I switched to fat free varieties and started measuring out two tablespoons for each mug. Not quite as sweet as I was used to, so I added a Splenda packet. I am a two-mug-a-day girl and those simple changes cut out 100 or more calories from my daily intake.

A few other beverages you might try: Crystal Light (five calories per eight ounces) or green tea (plain or with a bit of Splenda; hot or cold - and it's a great antioxidant).

"What about diet soda?" you ask. Guess what, my friends - diet soda can actually increase your appetite. When I learned that, I cut down my diet soda intake to almost nil.

4. Don't try to totally deny yourself.

I have a major sweet tooth, and total denial just frustrated my efforts, so I found ways to treat myself a bit without finishing off the entire pint of Godiva ice cream hiding in the back of the freezer.

I love chocolate, especially dark chocolate, so I started keeping a bag of Dove dark singles or Hershey's dark kisses in my freezer. When I had a chocolate craving, I popped one in my mouth, letting it just melt there, savoring that creamy goodness. Currently, I keep Snow Caps (the theater style box) in the fridge; one-eighth of a cup is just 90 calories, and that is actually quite a few of them if you eat one at a time. And bonus! Dark chocolate is not only lower in sodium than milk chocolate, recent studies have shown that it also contains heart-healthy antioxidants.

Some other low-fat sweets you might treat yourself to: angel food cake with fat free cool whip and/or fresh berries or low-fat frozen yogurt. Or if you just can't pass up a candy bar, try a York Peppermint Patty: only 160 calories and three grams of fat compared to a Snickers bar at 280 calories and a whooping 14 grams of fat.

5. Green leafy stuff - it's not just for your bunny rabbit.

Start tossing those salads - and the greener the leaves, the better. I personally enjoy Caesar salad the most, and I always purchase fresh romaine and make it myself (be sure to wash well). And even when making a garden-style salad with tons of fresh veggies, I still stick with romaine as the base.

Dressing and other toppings are where most people err when it comes to making that salad a low-cal dish. Sure, you may have only a few calories worth of goodness when you toss together that lettuce, tomato, and cucumber, but if you are slathering on the dressing and dumping in the croutons, you suddenly have a meal that's about as heart-healthy and calorie conscious as that cheeseburger you passed on.

I began measuring the dressing before I put it on the salad. You really only need a tablespoon or two for every three to four cups. I choose fat-free varieties whenever possible. I also found that if I choose an oil-based dressing, I use less. And if I order a salad at a restaurant, I get the dressing on the side so that I can limit how much I use.

6. Got the munchies?

I love to snack on munchy, salty things, but I had to learn to snack wisely. Gone were the days of just grabbing that bag of chips and plopping down in front of the TV.

First I changed what I was snacking on. I began purchasing baked munchies and low-fat microwave popcorn. And then I had to stick to one serving at a time. That really was enough, and you know, the treats last a lot longer when you do that.

Other snack ideas: there are tons of 100-calorie snacks pre-portioned on the market now. My personal favorite is the single serving bags of microwave popcorn. These are a great way to grab something quick that won't break the calorie bank (but remember, only eat one!).

7. And hold the mayo, please.

Rather than use condiments (especially mayonnaise) on sandwiches, I started adding fresh veggies (such as a piece of romaine, thinly sliced cucumbers, a slice of tomato, or all three if I had them) and a bit of salt and pepper. I quickly found that I didn't miss the mayo a bit!

And go ahead and throw on some pickles too. Check the label - many varieties of dill pickles are calorie free.

8. What about diet programs?

I tried some of the meal replacement drinks on the market but found that I didn't stay "full" for long and really pigged out at dinner. Weight Watchers is excellent, and if you can afford the program, I say go for it. Accountability, the point system, setting realistic goals, and lots of help; I know it has worked for many.

9. Get that body moving!

One of the tricks to shedding pounds and then maintaining the weight once you have lost it is exercise. Exercising regularly will increase your metabolism. That means you will burn more calories in a day. And regular exercise will also increase your energy level - it's a win-win!

I like walking and running, but perhaps you have bad knees. Then water aerobics might be just the thing for you. Choose what you like to do and get that body moving!

If at all possible, find a buddy or two that you can work out with, or who will keep you accountable. Two friends and I e-mail each other at least twice a week to share goals, accomplishments, frustrations, and victories (we call it the OSB group for "Operation Small Butt"). Sometimes, just knowing I am going to have to tell them that I skipped my workout that day gets my hiney on the treadmill.

10. Write it down.

I found journaling to be invaluable. I used the Diet Assistant program so I could look over a summary for the whole day (what I ate and drank and how much I exercised) and log progress. Seeing it on paper or on a screen really helps you "check" yourself. And I found that knowing I was going to have to log that hot fudge sundae and its zillion calories kept me from ever touching the spoon to my lips.

The key to remember is that losing weight shouldn't be a get-there-as-quick-as-possible process. You want to get into those skinny jeans and stay in them. It takes consistency, a good helping of moderation, and a dash of variety.

And trust me, if I can do it, any woman can do it!

So, here's to the woman that is happier and healthier in the skin she's in (and has a much firmer tush to show off in that bathing suit this summer)!