Signed up at www.caloriecount.about.com. Logged all food, drink and physical activity. The site calculated the data and guided Tamara towards better food choices and balanced nutrition. Tamara aimed for a daily calorie deficit and A-grade foods high in nutrients and fiber, but low in saturated fat, trans fat, cholesterol and salt.
Read Skinny Bitch by Rory Freedman and Kim Barnouin. Drastically reduced dairy, meat and "fast food." Quit diet soda and drank tap water with every meal. Added fresh steamed vegetables. Ate fruit and almonds for breakfast and snacks, and tried to include a fruit, vegetable and grain with every meal. Switched to rice milk, raw sugar and honey.
Read In Defense of Food by Michael Pollan. Began a "flexitarian diet" of mostly plants and grains with some lean meat and fish. Limited processed foods, especially those with unknown chemical ingredients and hydrogenated oils. Chose natural foods. Tamara also made these changes:
- Eat to become 80% full rather than stuffed
- Eat slowly and chew completely
- Eat a small meal every 3 hours instead of 3 big meals a day
- Brush teeth after dinner and do not eat again until breakfast
Exercise: Tamara practices Hatha Flow Yoga and cardiovascular exercise (walking / biking / swimming) on most days of the week.
How fast did Tamara lose the weight? About one pound per week.
More information available at My Pyramid (US Food Pyramid).
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