It's only bandwidth anyway.
I wrote this up for my dentist who wanted to try it.
Start here, to figure out how many calories a day it takes to MAINTAIN your present weight:
http://walking.about.com/cs/calories/l/blcalcalc.htm Then go here to see the 1200 and 1500 calorie per day diets:
http://walking.about.com/cs/walkoflife/a/dietportions.htm Then go here to see what a "serving" is:
http://walking.about.com/cs/walkoflife/a/dayservings.htmI printed the diet and the servings and stuck them on a kitchen cabinet door until we got familiar with it.
Now it's just second nature.
Example:
At my beginning weight of 275, I "needed" 2811 calories a day to maintain that weight.
I went for the 1500 cal. diet around the first of this year.
Now at 235 lbs. it would take 2500 cal. to maintain, so I'm still 1000 cal. below that.
If you do the math, my average weight loss has been about 4-5 pounds a month. It went on slowly and it comes off the same way.
Walking 3 miles a day is a big part of my weight loss program. If you use poles, you increase calories burned by about 20%.
Google "Nordic Walking".
I can show you how to make the poles from 1/4" PVC pipe for a few bucks.
Tips:
You will be eating smaller portions.
You can help "fool" yourself and feel satisfied by using smaller plates.
Your servings fill up the plate and (maybe more important) you CLEAN your plate at every meal.
Another "head game":
I now start each day with a "bank" of calories. SO throughout the day I decide how I'm going to spend each one. It's amazing the things I pass up now because I'm "saving" my calories for something better. Anticipation of future benefits can be very satisfying. Plus make you feel very virtuous. :-)
The smaller portions took a little getting used to, but it really doesn't feel like a diet any more. It's just the way we eat now.
The most important thing is that you don't have to give up anything.
We had tried the lo-carb diet and in a week were dying for pasta or a baked potato.
Eat at least 3 meals a day. Sometimes I "graze" or snack throughout the day.
When I get hungry, I eat a little bit. If I'm hungry again later, I have another snack.
We still eat our biggest meal at night.
ALL food now has caloric content on the package, so you can know just how many calories that turkey sandwich has.
Right down to the mayo.
We DO NOT EAT low-fat stuff. We use real butter and olive oil. Just in moderation.
Things actually taste better to me.
The lo-fat, chemical stuff doesn't satisfy your need/craving for the real thing.
NO SUGAR FREE SODAS, etc. That stuff is BAD for you.
THERE ARE NO MAGIC PILLS OR MAGIC DIETS.
Period.
It's a simple matter of physics.
If you burn more calories than you take in, YOU WILL LOSE WEIGHT.
Guaranteed.
Good luck.