In shape for the Great Class reunion
My weight-loss journey is illustrated on this DietPower graph. Note the daily calories are budgeted for 1,797. A total of 485 were eaten.
This is the first of a two-part series about reaching the goal of a weight-loss diet.
I am pumped and excited. My weight goal has been achieved. Wednesday morning, Aug. 12, the scale read 199.6 pounds.
The diet began on Feb. 23 at a weight of 238.2 pounds. The objective was to reach 200 pounds by Aug. 28. This just happens to be the first day of my 50th high school reunion for the Moses Lake High School Great Class of 1965.
Three columns were presented to readers in this space in April. It is appropriate for readers to know the rest of the story or how the diet journey continued to the point of achievement. Realize I'm not bragging. This column is intended to encourage others who may want to lose weight.
The reunion may have played a part in the decision to begin the diet, but there are other reasons for losing weight, with health being on the top of the list.
"Losing weight will help your heart, back, knees and your entire body," my doctor said. "Plus you will feel better when in the field hunting and fishing."
So how was the loss of 38.6 pounds accomplished? Dieting is not an easy sport, but there are tricks and techniques to help. Counting calories is a must for this dieter. I used the computer program called DietPower.
After entering my weight on Feb. 23 and entering my goal, the program set a budgeted daily calorie count. If I ate 1,797 calories a day, my weight would be 200 on Aug. 28. DietPower drew a straight line from the beginning weight to the stated goal weight. I was determined to stay below the line.
The stats: Loss per day for 171 days, 0.22 pounds; per week for 25 weeks, 1.54; per month for six months, 6.36 for a total of 38.2 pounds. These figures are averages as there are reasons for a person's weight to fluctuate during a diet.
Not going hungry was my first rule when the decision was made to begin. One cup of brown rice was determined to be the main food eaten each day, with a variety of other foods added, such as, salmon, walleye, trout, deer, elk, lamb, beef, peas, corn, carrots, cauliflower, lentils, onions, cabbage and more. Plus lots of water was thrown down my throat.
Here is how it worked for me: Imagine mixing one cup rice, two or three ounces each of walleye, peas, corn and onions. This mixture or other combinations of meat, fish and vegetables were warmed in the microwave. Also mixed into the food was one teaspoon of Mrs. Dash and a quarter teaspoon of my salt substitute, AlsoSalt, and a tablespoon of apple cider vinegar.
This bowl of food became my breakfast, lunch and dinner. If I thought I was going to run out of food in the bowl, a few more ounces of peas, cauliflower or corn were added. Five ounces of cauliflower is 16 ounces.
The food is satisfying and reminded me of fried rice without being fried. I haven't tired of this food combination, yet. Sometimes, for more variety, a table spoon of canola mayonnaise might be added at one meal or a tablespoon of mustard. A bottle of Frank's RedHot sauce was always nearby in case a few dashes were needed for added flavor.
Another favorite food is cucumber in apple cider vinegar. A sliced cucumber is in the refrigerator and separate from the rice mixture. This vegetable is filling and 10 ounces of cucumber totals only 20 calories.
If hunger pains become apparent between meals, a few bites of the rice blend or the cucumber takes care of the problem.
The pounds continued to fade in a favorable manner until May 18, when the weight remained basically flat, at around 210 pounds. A few days passed until the plateau was discovered or realized. What to do in order to begin losing again?
Too many calories were being eaten. My solution was to go veg...veget...vetetar..., the word is difficult for me to write, much less say. The move worked and the pounds began to drop again around June 9.
Next week: Continuing the diet until the goal is reached.
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