Exactly What I Ate To Lose 50+ Pounds

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Anyone who’s tried to lose weight knows that good nutrition matters a lot—even more than your exercise routine. As the authors of a recent editorial in the British Journal of Sports Medicine wrote, “You cannot outrun a bad diet.” In other words, even a calorie-torching fitness plan needs to go hand-in-hand with healthy eating or you probably won’t see the results you want. 

But that doesn’t mean you have to restrict yourself to bland “diet” foods. We asked seven women who’ve lost 50 pounds or more to share their go-to healthy meals, and the results were surprisingly appetizing—even bacon and chocolate make a cameo! Here are the foods that helped these women find long-term success.

Jodi Friedman

Jodi, 44, had struggled with her weight due to polycystic ovary syndrome (PCOS) and insulin resistance. But after a nutritionist helped her devise a low-carb, high-protein eating plan, she lost 70 pounds and is now training for a half marathon. “It’s important to find a nutritionist who understands your health issues and supports your needs,” she says.

A typical day’s meals:

  • Breakfast: a protein bar with 20 grams of protein or more, plus a banana on workout days
  • Lunch: tuna salad with a side salad of mixed greens and tomatoes with aged balsamic vinegar
  • Snack: cucumber slices with a tablespoon of hummus
  • Dinner: salmon or crockpot chicken with a side of spinach or avocado
  • Dessert: kid-sized cup of frozen yogurt

Jennifer Finney

Motivated by a warning from her husband’s doctor, Jennifer, 41, and her hubby overhauled their eating habits together. “We went from a diet of processed foods, fast food, and dining out two or three times a week to a whole-food, plant-based diet,” she says. “We went all-in from day one, and the weight started melting off.” To date, she’s lost 80 pounds and now works as an online health and fitness coach. 

A typical day’s meals:

  • Breakfast: rolled oats with almond milk, peanut butter, and pure maple syrup
  • Post-workout snack: green smoothie with spinach and frozen fruit
  • Lunch: Kale salad with hummus and rice vinegar, topped with fresh cucumbers, red peppers, and chickpeas or lentils 
  • Afternoon snack: apples with peanut butter
  • Dinner: a Pad-Thai inspired dish using spaghetti squash instead of pasta 
  • After-dinner snack: a piece of fruit

Petrina Hamm

Petrina, 43, started the Atkins diet because her sister was interested in the plan. “She asked me to do it with her for support,” she says. Petrina eventually modified her diet for more balance, and has lost a total of 100 pounds. She says the key has been “taking it one day at a time. Too many people devote too much focus to the end game.” 

A typical day’s meals:

  • Breakfast: a healthy “cheese Danish”—made by mixing egg with cream cheese, liquid Splenda, and a dash of cinnamon—along with bacon or sausage
  • Lunch: salad with full-fat blue cheese dressing, bacon bits, and diced chicken
  • Dinner: steak with steamed broccoli and butter
  • Snack: homemade sugar-free peanut butter cup (made with baking chocolate, butter, liquid Splenda, and peanut butter)

Erica House

Erica, 32, found that a little patience goes a long way. She lost 60 pounds over the course of two years by cutting out fast food, sugar, and liquid calories like soda and alcohol. “The weight came off slowly, but it’s stayed off,” she says. “I went from being obese, binge drinking, and chain smoking to a three-time marathoner, yoga instructor, and online personal trainer.”

A typical day’s meals:

  • Breakfast: zucchini oatmeal
  • Snack: fresh fruit
  • Lunch: homemade burrito bowl
  • Snack: a scoop of peanut butter 
  • Dinner: protein smoothie made with a frozen banana, a cup of spinach, chocolate whey powder, almond milk, ice, and a touch of honey

source:prevention.com

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