Here is what works for me, it’s a set of behaviors and strict and loose rules. Hopefully this helps somebody, and perhaps someone can use this as a data point or extrapolate this into useful patterns.
Strict Rules:
1) Never be hungry. If I am hungry, I may overeat or find it hard to resist unhealthful food. Therefore, I snack constantly.
2) Eat some protein many times a day. This maintains muscles, which burn calories 24⁄7.
Loose rules:
1) Avoid corn syrup as much as possible.
2) Don’t drink calories. No soda, no coffee, only straight green tea, no milk, no sugar. There are two exceptions: 1% fat milk and low sodium vegetable (not fruit!) juice. I drink a ton of it. I cheat by drinking beer, which is why it is “loose”.
3) Severely restrict simple carbohydrate and grain intake, especially processed. This is a loose rule because it is impossible to abstain from simple sugar and probably not desirable. My snack bars have only somewhat more sugar than protein, as does milk.
4) Drink water, tea or milk before eating. Sometimes thirst feels like hunger. I am not strict enough about this.
5) Restrict unfermented soy to moderation; soy is the quickest and easiest way to get cheap protein but it resembles estrogen to your body.
Behaviors:
1) Be self confident. Other people gorge at mealtimes. If you spend all day snacking, you have “ruined you dinner” as my mother would put it. I don’t eat just because everyone else is. On the other hand, if it’s impolite to eat where you are, pull out a healthy snack bar and eat anyway.
2) Buy distinguished portions as self control. When I got a 32 oz. jug of real maple syrup, it lasted a couple days, likewise when I bought 5 pounds of honey. However, usually, for me, one package=one meal if it is a delicious food. One chocolate bar of any size=one serving. That’s how I am.
3) Buy food easy to eat. If I buy whole carrots, I will not peel it. That’s just reality. I spring for the more expensive “baby” carrots. If I buy regular spinach, I will probably eat it without washing it thoroughly enough, so I get pre-washed.
Recipes:
1) Microwaved yams. Me and my dog share one or more of these a day. 3-5 min. depending on size. I eat the skin, these are a good portable snack. $1/pound. No butter, etc.
2) Microwaved liver. I would eat this every day, but it has too much cholesterol and vitamin A. Don’t get the store-prepared stuff, which has sugar in it. Covered, it cooks in its own juices in a few minutes. Share with dog. $2-3/pound.
3) Microwaved and raw tomatoes. Who decided that apples can be eaten whole as a snack, but not tomatoes? $1-3/pound depending on season and if from farmer’s market. Tomatoes are bad for dogs-too acidic.
4) Sprouted whole multi grain bread, Much denser and cheaper than other bread. $3 for 1.5 pounds in NYC, $1 less than a one pound loaf of other bread. Put ground almonds on it, $6-7/pound. Add honey, $4/pound. Share with dog, but dog gets $2/pound mass produced peanut butter instead and no honey.
5) Tofu and tempeh. $2-3/pound. Share with dog.
6) Microwaved spinach can be easily compacted into a small space. Even if you don’t like it, a pound well-cooked isn’t many bites. $3/pound. Share with dog, but not too much.
7) These food bars, which make one really thirsty for milk and are cost effective for a soy free protein bar. Milk is cheap. Everyone knows chocolate is bad for dogs, right?
Lifestyle:
1) Get a dog, then you have to take him/her out. Once you are out, a major obstacle to running around the block is removed, and your dog will want to go. Also, dogs are wonderful.
2) Be self confident. Do pull-ups on the subway and on construction scaffolding during a lunch break. It does not matter what other people think.
3) Sprint up real stairs for exercise. This 1) builds muscle better than other running programs, and so will give you flesh that will eat calories 24⁄7, 2) burns calories faster than other running, 3) will not be subject to the weather, 4) works your arms. Rest from taking steps two at a time by taking them one at a time or using your arms more.
Here is what works for me, it’s a set of behaviors and strict and loose rules. Hopefully this helps somebody, and perhaps someone can use this as a data point or extrapolate this into useful patterns.
Strict Rules:
1) Never be hungry. If I am hungry, I may overeat or find it hard to resist unhealthful food. Therefore, I snack constantly. 2) Eat some protein many times a day. This maintains muscles, which burn calories 24⁄7.
Loose rules:
1) Avoid corn syrup as much as possible. 2) Don’t drink calories. No soda, no coffee, only straight green tea, no milk, no sugar. There are two exceptions: 1% fat milk and low sodium vegetable (not fruit!) juice. I drink a ton of it. I cheat by drinking beer, which is why it is “loose”. 3) Severely restrict simple carbohydrate and grain intake, especially processed. This is a loose rule because it is impossible to abstain from simple sugar and probably not desirable. My snack bars have only somewhat more sugar than protein, as does milk. 4) Drink water, tea or milk before eating. Sometimes thirst feels like hunger. I am not strict enough about this. 5) Restrict unfermented soy to moderation; soy is the quickest and easiest way to get cheap protein but it resembles estrogen to your body.
Behaviors:
1) Be self confident. Other people gorge at mealtimes. If you spend all day snacking, you have “ruined you dinner” as my mother would put it. I don’t eat just because everyone else is. On the other hand, if it’s impolite to eat where you are, pull out a healthy snack bar and eat anyway. 2) Buy distinguished portions as self control. When I got a 32 oz. jug of real maple syrup, it lasted a couple days, likewise when I bought 5 pounds of honey. However, usually, for me, one package=one meal if it is a delicious food. One chocolate bar of any size=one serving. That’s how I am. 3) Buy food easy to eat. If I buy whole carrots, I will not peel it. That’s just reality. I spring for the more expensive “baby” carrots. If I buy regular spinach, I will probably eat it without washing it thoroughly enough, so I get pre-washed.
Recipes:
1) Microwaved yams. Me and my dog share one or more of these a day. 3-5 min. depending on size. I eat the skin, these are a good portable snack. $1/pound. No butter, etc. 2) Microwaved liver. I would eat this every day, but it has too much cholesterol and vitamin A. Don’t get the store-prepared stuff, which has sugar in it. Covered, it cooks in its own juices in a few minutes. Share with dog. $2-3/pound. 3) Microwaved and raw tomatoes. Who decided that apples can be eaten whole as a snack, but not tomatoes? $1-3/pound depending on season and if from farmer’s market. Tomatoes are bad for dogs-too acidic. 4) Sprouted whole multi grain bread, Much denser and cheaper than other bread. $3 for 1.5 pounds in NYC, $1 less than a one pound loaf of other bread. Put ground almonds on it, $6-7/pound. Add honey, $4/pound. Share with dog, but dog gets $2/pound mass produced peanut butter instead and no honey. 5) Tofu and tempeh. $2-3/pound. Share with dog. 6) Microwaved spinach can be easily compacted into a small space. Even if you don’t like it, a pound well-cooked isn’t many bites. $3/pound. Share with dog, but not too much. 7) These food bars, which make one really thirsty for milk and are cost effective for a soy free protein bar. Milk is cheap. Everyone knows chocolate is bad for dogs, right?
Lifestyle:
1) Get a dog, then you have to take him/her out. Once you are out, a major obstacle to running around the block is removed, and your dog will want to go. Also, dogs are wonderful. 2) Be self confident. Do pull-ups on the subway and on construction scaffolding during a lunch break. It does not matter what other people think. 3) Sprint up real stairs for exercise. This 1) builds muscle better than other running programs, and so will give you flesh that will eat calories 24⁄7, 2) burns calories faster than other running, 3) will not be subject to the weather, 4) works your arms. Rest from taking steps two at a time by taking them one at a time or using your arms more.
lessdazed:
For those who are looking for a low-calorie alternative to beer, white wine spritzers can be a very satisfying substitute.