Finally Fit

Finally Fit: Foods to eat when trying to lose weight

What foods to eat when trying to lose weight? The question I get most from friends and family is How Did I Lose Weight? The first story you read is where I started. And most importantly, how unmotivated I was to do anything about it. In this post, likewise, I will break down precisely what I did to lose 30 lbs. in 2 years, but first let’s review the basic principles of weight loss and build a healthy eating routine from Nutrition.gov.

My starting weight March 2020 was 245lbs

Basic Principles of Weight Loss: foods to eat when trying to lose weight

• Determination to lose weight
• Mindset change that you will eat healthier Foods
• Weighing yourself regularly to ensure you are controlling your food intake or increasing your caloric burn rate
• Exercise at least 30 mins a day to burn calories. You can start by walking, dancing, running, whatever you can do but start moving.
• Plan ahead when parties or family gatherings are coming up. You will need to understand that you may eat more, so eat less leading up to the event and DO NOT OVEREAT
• Stress Eating is a real thing. I know I always do it when work, Life, or anything pops up and becomes stressful. Take time for yourself and meditate or talk to someone who is also losing weight for support.
• You will have days that you may not follow that strict plan. It’s ok, but get back on your diet program and start again. I promise it will get easier.
• Support for your lifestyle change is critical. Having a partner living in the same house will make it easier to lose weight. When I started, my whole family also decided to make the change.
• Use a Dietician to help guide you in the process when starting a diet weight plan or when you feel you are not progressing any longer

Your environment also plays a role in your health.

According to the NIH National Institute of Health, your friends and family significantly influence weight gain. The research detail how your social ties contribute to your habits leading to obesity. 1 in 3 adults is deemed obese, which can put you in serious health problems, including type 2 diabetes, heart disease, and stroke.

Researchers found that friendships can have a crucial influence on a person’s weight. The likelihood of becoming obese increased by nearly 57% if a close friend had become obese.

As described in the July 26, 2007, issue of The New England Journal of Medicine,

Burning Man: foods to eat when trying to lose weight

I can’t describe what happened in my life when I realized I needed to change something to make a difference but what I will say you need to have is a burning desire to achieve your goal that is so deep that you will act. Above all, a strong desire is like gasping for air as you hold your breath for a long time. That no excuse will ever come your way to achieve what you set your mind to.

What have I done to lose the weight?
• Burning desire to take action

These boots are made for walking:

• Burning desire to take action
• Commit 30 mins a day 5 days a week
• Started small by just committing to walking
• I stay consistent to form a habit

Please, sir, may I have some more, please?

The famous quote above was from the novel Oliver Twist by Charles Dickson, where Oliver asked for a second help to ease his hunger. That’s exactly how I was in my regular eating habits, so I decided to eat half of everything I usually ate. Once I made that decision, I ate more than enough needed to sustain life. I started to read up on what good nutrition is and what to avoid. The more I ate I knew I had to burn off the next day during my 30 min walk.

What have I done to lose weight?
•Burning desire to take action
•Commit 30 mins a day, five days a week
•Started small by just committing to walking
•I stayed consistent in forming a habit
•Started by cutting my meals in half
•Not to overeat

Game Changer: foods to eat when trying to lose weight

About 6 to 7 months into the lifestyle change, I cut out all extra sugar from my diet, which was a game-changer for me. I learned from several health articles that your body will burn the sugar you eat before it burns any fat. Any fat you eat with sugar will get stored in your body until you can tip the scale of eating less sugar and fatty foods so your body can burn the fat and sugars it has already stored. We must have heard this a thousand times, but it was like a light bulb went off in my head. It made me more determined to lose weight.

What have I done to lose weight?
•Burning desire to take action
•Commit 30 mins a day, five days a week
•Started small by just committing to walking
•I stay consistent in forming a habit
•Started by cutting my current meal plans in half
•Not to overeat that I was eating more than enough not to starve
•Read Health related articles
•Stop consuming all sugar and help your body burn fat by eating less and exercising more

I Got It!: foods to eat when trying to lose weight

By January 2021, I realized my eating habits needed an over-the-hall, and it’s when I decided to go deeper into a restricted meal plan. My eating habits were on point, mostly five days a week with some splurge for enjoying life for family and friends on the weekends but always keeping my eyes on the prize for not overeating or drinking. At this point, I knew if I went overboard, I would need to spend more time exercising to burn off the extra calories I consumed.

My new eating habits: foods to eat when trying to lose weight

My eating time frame is between 12-7 PM, five days a week; I do my best to stick with that schedule to keep my weight under control with little to no snacking. Determination is crucial but also understanding that you can eat almonds and drink plenty of water and non-sugary drinks to help you get there.

Eating the right foods is key for weight loss. A diet consisting of fruits and vegetables, lean proteins, whole grains, nuts and seeds, water-rich foods, and herbs and spices can help support weight loss. These foods are low in calories, high in fiber, and packed with essential nutrients that nourish the body and keep you feeling full and satisfied. However, it’s still important to pay attention to portion sizes and overall calorie intake in order to create a calorie deficit and support weight loss.

Here are some healthy foods that can help support weight loss:

1. Fruits and vegetables: These are low in calories, high in fiber, and packed with vitamins and minerals that nourish your body. Aim to eat a variety of colorful fruits and vegetables every day.

2. Lean proteins: This includes foods like chicken, turkey, fish, tofu, and legumes. Proteins help keep you feeling full and satisfied, and they support muscle growth and repair.

3. Whole grains: Foods like brown rice, quinoa, and whole-wheat bread are nutrient-dense and can help keep you feeling full for longer than refined grains.

4. Nuts and seeds: These are rich in healthy fats, protein, and fiber, making them a great snack or addition to meals.

5. Water-rich foods: Foods like soups, salads, and smoothies can help you feel full while also providing essential nutrients and hydration.

6. Spices and herbs: These add flavor and variety to your meals without adding calories. Plus, some spices and herbs like cayenne pepper and turmeric may even boost metabolism and support weight loss.

Remember, weight loss is about creating a calorie deficit, so while these foods are healthy, it’s important to also pay attention to portion sizes and overall calorie intake.

Breakfast:

•Cup of Coffee Black with a non-sugar creamer
•On days I feel I need more, I would take a high-fiber meal replacement like psyllium husk to help sustain a fullness until lunchtime.
•Dry nuts Legumes (Almond, Chickpeas)
•Plenty of water or non-sugary drink to keep me full throughout the day
This was a consistency meal five days a week which I would stick with, knowing weekends or some nights out with friends may lead me to consume more calories.

Lunch Time:

• Protein (Chicken, Steak, Fish) over a salad and salad dressing must have no sugar. My go-to dressing is a good Virgin Olive oil and either balsamic or red wine vinegar with salt and pepper to taste (salad dressing is a must to look out for on the amount of sugar it contains)
• Plenty of water or non-sugary drink
• Water with lemon is my staple drink
• Some days I would have a Protein shake with fruit
• My go to recipes:
• one scoop of Whey Protein (Vanilla)
• 1 cup of frozen berries or Smoothie Mix with Kale
• 1 cup of water add more if too thick
• Blend and drink

Dinner:

Dinner is always better since my wife does most of the cooking. And above all, I no longer need to eat several helpings.

• Protein shake to keep calories under control
• Protein of choice with a small amount of pasta or rice and vegetables

Taco Tuesday

• Protein either Shrimp, Chicken, Beef or Pork

With all the fixings (casso, red and white cabbage, red onions, cilantro with homemade mole sauce (don’t add any sugar), when using bottle seasonings or sauce, pay attention to the sugar content. That is where most of your calories may come from

Special days are always a surprise since growing up Italian we both grew up with foods we crave.

These are just a few of my favorite dishes. Click on the link to check out the recipes:

• Orecchiette with sauage and broccoli rab
• Chicken cacciatore
• Chiken rollatini

Exercise Routine (July 2022 My Weight is 210 lbs) : foods to eat when trying to lose weight

My wife surprised the family with a NordicTrack Commercial 2450 that I added to the garage. The equipment came with a one-year subscription to their exercise app, iFIT. It’s a great app to have that you can add to your phone or stream on your TV. iFIT is also part of the Roku family so you can stream it anywhere.

The IFIT app has expert trainers and retired Gold Olympic champions to follow in your workout routine. In my case, I found a great program that got me walking to running 10Ks between the end of 2019 to today, 2022. The IFIT, combined with the NordicTrack Commercial 2450 treadmill, does make it the perfect exercise machine. I run the IFIT on the treadmill training me to build my leg muscles for each goal.

The Break Down of My WorkOut Routine:

There’s More

After choosing a manual workout to do laps for 30 mins for a month or two I finally looking into the IFIT program.
completed

The Programs I started with:

• Iberian Beginner Running Series (30 Days)

iFit Trainer: Tommy Rivs Puzey

Tommy Rivs is a well-known fitness and wellness influencer who has gained a lot of attention on social media platforms like Instagram and YouTube. He is known for his impressive physique and his work as a personal coach, where he helps clients achieve their fitness goals.

Rivs’ diet is designed to support his intense workouts and active lifestyle. He follows a high-protein, low-carbohydrate diet that typically consists of lean meats like chicken, turkey, and fish, as well as vegetables, nuts, and healthy fats. He avoids processed foods, sugary drinks, and anything high in saturated or trans fats.

In addition to this, Rivs recommends drinking plenty of water and avoiding alcohol and caffeine, which can negatively affect performance and recovery. He also stresses the importance of listening to your body and adjusting your diet as needed to support your individual fitness goals.

This trainer is a must for you to get back to health. It was an elementary program to follow.

• Next up was 5K Training Series Part 1 and Part 2 (60 Days)

iFit Trainer John Peal

Another great trainer to follow! This is 60 days of straight training to get you in shape and reach your goals.

My Workout Routine: foods to eat when trying to lose weight

• 10 K Training Part 1 and Part 2 (30 Days)

iFit Trainer Leah Dana Rosenfel

Another great trainer to follow to keep pushing you to reach your ultimate goals of either running a certain distance or training to maintain your weight goals

I use plenty more, but these are my base workout plans. I love the multiple session so you can build on the last workout program you completed. It keeps your body in shape for the next workout. What also is very important is that the system learns your settings from your previous activity. Calculates your speed or incline habits yourself if you don’t want to.

• 6:00 AM Run for 30-40 Mins following one of the suggested programs
• Just started a light weightlifting routine three days a week (more to come on that)

More Power Scotty

Supplements

Another question I get asked a lot is What and why do you take supplements?

I am only speaking from my own experience and what I have been reading from reputable health articles or Pod cast channels that mention or talk about supplements. I am no expert, and you should always consult your healthcare provider.

But since you asked, I will tell you that I have always been into the supplements for several reason but the biggest ones on why I take them is that I feel they do help me gain:

• Energy
• Focus
• Stamina

The Vitamin and supplement stack I used to help my body fight of any infections:

• multi-vitamin
• Vitamin C
• Vitamin D3
• Zinc
• Turmeric
• Garlic and Vitamin E

. It helped me get through the day of not needing the extra SUGAR that I grew accustomed to getting me through the day. When I took my supplements regularly, it gave me the steady energy I needed to keep me going without crashing.

Supplements that I will be promoting

Horny Goat Weed (Barronswart)

• Aids in cardiovascular health
• Aids in weightloss
• Aids blood flow

Ginkgo Biloba

• Aids in circulation
• Antioxidant
• Aids focus and mental clarity

That’s All, Folks

I hope I was able to give you some insight into what I am doing to lose weight in the hope of helping you reach your own goals. Let me know what you think or what you are doing to lose weight or start an online business in the comments below. Click here to follow me on how I started my online business

Thank you for listening,

Vito

Check out my last posts:

• How To Choose Your Diet Weight Plan?
• Follow A Healthy Diet Plan
• Foods and Supplements to Help Fight Chronic Inflammation
• Natural Libido Supplements to boost your Sex Drive?
• Ginkgo and Ginseng Benefits