The secret to successful weight loss: How to Eat for your Frame. (PLUS 13 foods that are “not worth it”).

Losing 200 pounds was worth it! Find out the  secret to successful weight loss: How to Eat for your Frame.

In June 2021, weighing 355 pounds; I began by “eating for my frame”.

The body needs 10 calories per pound.

150 lbs =1500 calories. 300 lbs= 3000 calories.

---

What’s your frame?

My frame, which is my height; I’m 5’7”. I should weigh around 150 lbs. I supply my body with “around” 1500 calories of nourishment each day.

#1 Biggest Secret;
Mindfulness. Tying thoughts to  each action. Bring awareness to your choices, and love the change. Live intentionally with meaning. Let every task you perform serve a greater purpose. Have faith!

Open your eyes and begin living consciously.

Understand cause and effect. Acknowledge the cause, love the effect.

No flipping the script; I am…a miracle!   Jesus is.. God..is the way.

#2 Biggest Secret;
Protein. That’s my fuel and nourishment. It curbs hunger and keeps me satisfied! Don’t underestimate the importance of protein.

What do you eat?

Food-wise I’m protein focused til dinner time. I drink water, protein shakes, maybe a protein bar. If I’m feeling fancy; bacon and eggs. An occasional string cheese, too.

Then for dinner; I eat whatever I’m fixing.

Usually a meat, a vegetable, and a carb. We eat  pizza about once a week. Tacos. Soup. Shrimp. Potatoes. Rice. Stir fry. Spaghetti. Maybe a casserole. It calls for chili on occasion, too.

Then I’ll have a snack in the evening; typically cereal, cheese, ice cream, yogurt. Sometimes fruit. Sometimes cookies.

At the end of the day; I’ve ate 1500-ish calories. I don’t track or journal. It’s just “how I eat”.

What do you not eat?

I’m not following low carb. Definitely not high carb. I call my “diet” a medium-balanced lifestyle. Typically, I eat two (sometimes three) servings of carbs a day.

I still enjoy all the foods I ate when I was bigger. I’ve never put any “dietary restrictions” on myself.  Nothing is off limits!

Some foods are just not “worth it”. Meaning; it contains more calories than nourishment.

Bite by bite, what worth it?
Little Debbie strawberry shortcakes; 230 calories/28 grams of sugar. I can tear this up in about three bites.. Meaning it’s about 75 calories per bite. To me; It’s just not “worth it”. For 75 calories; I could enjoy an entire apple; which is like, 25 bites!

Foods that are entirely not worth it;
McDonald’s Steak egg and cheese bagel
(my former breakfast of champions; this sandwich contains 680 calories)

DQ Blizzard
(Even the mini is 420 calories; I’ll take the 180 calorie cone instead!)

Mixed drinks
(18 oz Long Island iced tea; 900 calories. Followed by poor decisions and a groggy morning after. No thank you!)


Foods that are not really worth it;
Macaroni/potato Salad
(200 calories in half a cup?! I spoon out two or three small bites. This is one to be careful with!)

Little Debbie snack cakes
(Two bites and two hundred calories. Seriously soft and delicious. Seriously underwhelming and not filling. I could eat half a box, or 4, without thinking twice in my hey-day)

Beer/Wine
(Alcohol in general should be avoided. But, sometimes there’s a celebration or special occasion. Stick with a light beer; limit yourself to one. Not more than two.)

Sugary sodas
(Sodas in general should be avoided. But, sometimes we “need” caffeine. Other times, a soda would taste better with our meal. Limit yourself to one refill.)

More than 2 slices of pizza
(That third slice can be tempting. But, it’s not “worth” feeling repulsively full)

More than 2 cookies
(Homemade cookies are my favorite! I enjoy baking. However, I limit myself to two cookies. Best paired with a tall glass of milk!)

Donuts
(Donuts are one of the worst things you can eat; sugar, flour, and ICING and FRIED. With that said; I’ve eaten probably 200+ donuts since starting my journey. My partner and I get a French cruller every Sunday. We go halvsies and split it!)

Cinnamon Roll
(It’s that combination of flour, sugar, and BUTTER, and ICING . Plus, most cinnamon rolls are ginormous. Rightfully so, I suppose! Some cinnamon rolls can be upwards of 800 calories. Cut it in half! One for today, one for tomorrow.)

Brownies
(I sure do love brownies. But, these fat-laden treats are insanely dense in calories. Typically brownies are about 100 calories per bite. Some convenience store brownies can be 600 calories for a  “square”.)

Reese’s Eggs
(Hearts. Eggs. Footballs. Pumpkins. Trees. Reese’s are 170 calories; two bites and done. Then I want another, and another.. I still love ‘em! Self control is the key. Grab one and be done! When the appropriate holiday-shape is near; these can be enjoyed. Keep yourself in shape, make the bag last through the holiday!)

Summary:

You don’t have to cut out the foods you love to lose weight. Begin simply by eating for your frame. Read labels, prepare, serve appropriately. Calories are nourishment; make it count!

It becomes much easier with  faith, mindfulness, and commitment. Bring awareness to your choices, and love the change. Stay faithful, stay committed! It is happening ❤️