need a diet plan temporarily
Hi Circus! Welcome. I hope that you are working toward even a bit of exercise - Portland is a gorgeous town to walk in, man alive, that's what I would do if I were you! One of the first things WW will suggest is to get a reality check on your portion sizes. This is important to see how the correct portions look in YOUR serving ware. You may be chocked to see that you are eating more like two servings of cereal in the mornings - most of the serving sizes are 1 cup dry cereal. Then measure the milk - (should be non fat). If you feel you want more at breakfast, slice up a banana, too. If you feel hungry a couple hours later, eat stuff like this: a hard boiled egg + one small slice of toasted bread or 1 string cheese + sliced fresh apple or 1 T peanut butter + 3 small whole grain crackers or 1/2 c cottage cheese with tomatoes or grated carrots and fine chopped broccoli Couple hours after that: tuna made with barest amount of mayo + lettuce leaf or scoop onto fresh salad of raw spinach + tomatoes + bell peppers or 1 c soup + 1 slice low fat cheese + 1 ounce turkey + 1/2 whole grain pita + raw spinach leaves Snacks - see above Supper: Lean protein + raw or lightly cooked veggies (as much as you want!) + 1/2 c to 1 c rice or pasta Bedtime snack: small protein drink or a non fat yogurt + frozen blueberries. I cannot say enough about the portions sizes - WW also taught me to use visual determinations: 1 cup of rice/pasta = your fist (BTW, this is TWO servings of rice/pasta) 1 serving lean protein = area of your palm or deck of cards 1 ounce cheese = your thumb (not down to your wrist, either! LOL) 1 serving fat, like mayo, butter = tip of your index finger Read labels! Breads are usually about TWO servings per slice if they weigh more than 30 grams each slice. One serving weighs about 15 grams. Speaking of grains, go easy, but do not delete grains. I shoot for about 1-3 servings a day when i am in losing mode. The older women get, the less most of us seem to need. Last thought: Not that one needs to stay out of restaurants, but, certainly, those foods have two issues: the portions served are huge, and they are full of fat. Not exactly what you need to be eating. Avoid them...make a pact to self to avoid for a month at least as you are actually changing your palate and taste preferences. Sorry if I am wrong here, but many of us are not in the habit of eating at home, or if we do, fresh fruit & veggies do not have a strong presence in the house. best of luck! Stick around and let us know how you do.
