Anders- If it makes you feel...I dunno...better? All of the weight I've lost (some 33.5 pounds since late January) has been through dietary adjustment ALONE. That's right - zero exercise increase. I do everything I did before. Admittedly, I had to be scared into action via a cholesterol check. Maybe you should do that? I know it made it hellz easy for me. I was convinced that Saturated fat = death, Cholesterol = death, Trans fat = death, etc. etc. etc. I also read a book called "Ultra Metabolism" - not for the weight-loss junk, but for the health information. through that I was able to determine the types of foods I should eat. Whole, unprocessed foods as much as possible. Does this restrict what you can buy at the supermakret? Hell yes it does, but you adapt. I, too have a busy lifestyle (both amy and I work and of course, there's Ricky) so I don't have a lot of time. What I did was concoct this kind of...ultra-protien dense soup that included black beans, tomato soup from a can, skim milk, some soy nuts, and maybe some fruit on the side. 3 minutes later - BAM - I've got 400 calories of healthy, fiber-rich (admittedly high sodium), protein-dense food that was tasty (not pizza tasty, but, what is?) and man did it ever fill me up.
I honestly ate that soup almost every day for a week before I started monkeying around with other foods. I knew it was cool to east fish, so one day I did some calcs, and I took a can of tuna, some olive oil mayo (which not only tastes awesome, but also has polyunsaturated, or "good", fats in it) a little garlic powder, and a 100% whole wheat tortilla....I glopped the tuna into the tortilla, wrapped that sucker up, and bang-a-rang. After I ate that a coupe days, I just came up with variations on the same, quick theme. sometimes soup, sometimes a wrap of some kind, sometimes (this is my FAVORITE) I steam up a bag of Edamame (soybeans) Oh, man do I ever love soybeans!!!
After all that silliness with only tune wraps/tomato stewp, I knew there had to be a better way. So what I did was become a fastidious label-reader. I can actually eat out now, I'm just EXTREMELY restrictive. (ie - no McDonalds - there's just nothing there worth the risk) Pizza, however, I eat once a month where I used to eat it maybe once or twice a week thinking it was an Oh-so-good choice because, hey, a supreme pizza has all four food groups! Yeah, well, it's also crammed with trans fats, cholesterol, saturated fat, and refined sugar. so it's a sometimes treat now.
Anyway, the point of all this crap is that you really do need to be focus. to Find a focus - I was lucky, because I did not simply want to lose weight - I just did because I cut out all the food that was actualy physiologically dangerous for me to consume, and it just so happened that was most of the things that were keeping me fat. You must find your danger, so to speak, and it should scare you. I always love to say you never know what you can do until you have to.
Also - it will help for you to develop a new way to look at the food you eat. Not just from a "Oh, this is low-fat so I can eat a ton if I want" or "Gee, these potato chips are fat-free so I can polish off this whole bag no problem" but really look at what you're eating from a whole-content point of view. For things that are nonfat, very often it's replaced with something equally bad. Maybe more sugar or partially hydrogenated plant oils (which, even in small 'low fat' amounts can be just as bad as a ton of unsaturated fats), something like that. Check that carb content, too. Carbohydrates, if not used pretty quickly by your body, get stored as fat very very efficiently because we are not genetically programmed to live with an abundance of food energy - we're designed to survive when food is scarce. In a sense, we humans are always in "prevent starvation" mode. The carbohydrate problem, however, can be addressed rather nicely by an increase in dietary fiber, though - so it's good to find a balance.
So to recap:
1. Change the way you look at food - look at it from a complete content perspective.
2. Get rid of saturated fat as much as possible. Any food that contains partially Hydrogenated oil of any kind = bad.
3. Lose refined sugar completely. Zero, none, nil are the three acceptable options where this is concerned. High fructose corn syrup is the nectar of evil where this is concerned. Many people say/think that fakey sugar is terrible. Sacchrin has drawbacks, Aspartame is linked to cancer somewhat, but Sucralose does not have any studies indicating it is necessarily bad. This is my crutch, personally. Your body, however, does not know the difference between sweet from cane sugar and sweet from aspartame, though. All it knows is sweet = make more insulin - so you must be careful to not become insulin resistant. (This problem of insulin resistance is a big one, especially in the morbidly obese)
4. No red meat. Sorry, it has to be said. Red meat is LOADED with saturated fat. Lose it. Eat more fish, and to a lesser extent, poultry.
5. Soy is your friend. As cliche as it sounds - Soy protein is awesome. Tofu, soy milk, edamame, even roasted soy nuts are super. Soy is an awesome source of "complete" protein. That is - it contains all essential amino acids that the human body is unable to synthesize on it's own. It is a perfect substitue for the meat products you should eliminate from your diet. All the good parts, none of the bad. What's not to like?
6. Fiber.
7. Fiber.
8. Fiber.
9. Fiber.
10. Increase dietary fiber. It's not just for old people and regularity. Dietary fiber slows the absorbtion of crap you eat. by crap I mean fat, carbohydrates, sugars, LDL cholesterol, etc. in short, it helps your body get more from less over a longer period of time. I cannot stress this enough. If your diet is very very low in Fiber, you should slowly increase the amount you consume until you reach the recommended daily level. Will you have the shits? Yes, at first, you will. I know I did...good god, did I ever. But after about a day or so, I was back to normal, awesome poo-logs that were oh-so-satisfying. Try getting some Amorphophalus Konjac. Thats just about the most efficient source of dietary fiber you can get in capsule form. Also - eat only ONLY whole wheat bread. make sure it's 100% whole wheat, too. Not fakey "YO, THIS IS WHOLE WHEAT
ps it's only a little whole wheat, we mostly use regular flour lol" breads.
Maybe I am going about the weight loss thing the wrong way, maybe it's a little unhealthy, since I've also restricted my daily caloric intake quite a bit as well; but I would argue that the dangers of rapid caloric restriction are far outweighed by the fact that my body doesn't have to work to maintain 33 extra pounds of shit-ass disgusting, jiggly-puff whale oil hanging off of my ass and stomach.
Plus, I'm getting sexier by the day. I know, I know, impossible! But NO, I have entered a whole new realm of sexy and am ascending the ladder toward "Damn
Sexity Dieism"!