I lost 12 pounds in 10 weeks (and STILL losing), and I did not pay for a diet plan or jump on a fad diet or starve myself. Here is what I did:
First, you calculate how many calories your body needs to maintain a weight. Say you are 150. You multiply that times 10 and your body needs 1500 calories per day to maintain 150 pounds.
Also, calculate one pound is 3500 calories. So you can do the math and find that is 500 calories per day you need to eliminate to lose one pound per week.
I lost mine by eliminating 300 calories from my maintenance intake, then I worked out five times per week (200-300 cardio, 20 minutes in weigths). WORKING OUT IS THE KEY! Even if it is just walking. This put me at losing about 600-700 calories per weekday, and 300 on weekends (not working out).
Now, my diet, VERY EASY. I now follow a diabetic diet based on my calorie count. You can probably find sample diets online. It has you eating four-five times a day and HEALTHY.
Sample diet for me:
Breakfast - cup of skim milk and Quaker oatmeal square; snack of 24 pretzel sticks and fruit; lunch of turkey sandwich or wrap with low-fat cheese and light mayo; snack of low-fat yogurt and no-fat Pringles; dinner of just about anything in reason, usually a non-fatty meat, vegetable and light starch. Also, pickles and cucumbers have just enough calories in them that you burn them basically as you chew (5 calories). These are unlimited for each day, which is great because I am a Claussen pickle addict!
Also, with my diet and exercise, I am allowed ONE splurge day per week, where I can have fries, pizza, basically whatever I want as long as I stay within 150% of my caloric intake to maintain my current weight.
Remember, as you lose pounds, you have to readjust your caloric intake so you don't plateau.
Rules I follow strictly:
- Stick to water and no more than two cups of skim milk per day. You can drink unlimited tea and coffee (not loaded down with sugar, try Splenda), avoid juices and soda like the plague.
- Do not eat right before working out. I usually have a cup of coffee with Splenda right before going for extra energy, then eat lunch afterward.
- Do not eat a large percentage of your calorie intake at night as you don't have time to burn it off.
I did follow my exercise routine from a book called "Look Great Naked." Yes, funny, isn't it. But it works and it gets you toned!
I'll be happy to answer any questions. I was pushing out of a size eight 12 weeks ago, and I just bought my dress this week and it is a SIX! woo hoo!