Wake up one hour earlier than normal everyday.
Take a brisk walk for at least 40 minutes (without a break) 6 day per week until target weigh is achieved.
Weigh yourself (honestly) EVERDAY - Keep a calendar and write on each day the length of time you walked and your weight. Use Friday weigh-in as you "official" weigh-in but record your weight DAILY.
**** AFTER 2 MONTHS OF WALKING START LOW CARB DIET ****
(Continue walking daily until target weight achieved).
No sugar or products containing sugar (use Equal or Sweet & Low).
No rice or products containing rice.
No potatoes or products containing potatoes.
No flour or products containing flour.
No corn or produce containing corn.
No carbohydrates of any kind unless the carbohydrates are in a vegetable or nuts and then only 20 grams carbohydrates per day.
Read all labels of foods before eating. Pay attention to "Serving Size" when determining carb content. DO NOT EAT ANYTHING UNLESS YOU KNOW HOW MANY GRAMS OF CARBOHYDRATES ARE BEING CONSUMED.
Use "Net Carbs" rule - Carbohydrates in grams of the food you will consume minus the fiber in grams of that food = Net Carbs. This means for example almonds - 5 grams of carbs per ounce minus 3 grams of fiber = 2 Net Carbs per ounce.
Do Not eat 40 grams of carbs from lettuce and eat 35 grams of pure fiber at the same time and consider that 5 Net Carbs!!!!
| Serving Size = | 10 Grams Carbs |
| 4 Grams Fiber | |
| 6 Net Grams Carbs |
This is a short list of foods contining virtually 0 (ZERO) carbs:
All Meat has NO CARBS - processed meats contain some carbs (hot dog, bologna, etc READ THE LABEL).
Butter - NO CARBS
Eggs - NO CARBS
Chicharones (plain or spicy) - NO CARBS
Mayonnaise -NO CARBS
Eggs and Bacon or Sausage is the only ZERO (virtually) LOW CARB breakfast (small amount of carbs in bacon and sausage because of processing).
Lettuce and Tomatoes should be mostly what you eat - add meat (Chicken, Tuna, Steak, Bacon).
| LETTUCE, CRISPHEAD, RAW | 1 HEAD | 11 Carbs |
| LETTUCE, CRISPHEAD, RAW | 1 CUP | 1 Carbs |
| LETTUCE, CRISPHEAD, RAW | 1 WEDGE | 3 Carbs |
| LETTUCE, LOOSELEAF | 1 CUP | 2 Carbs |
| TOMATOES, RAW | 1 TOMATO | 5 Carbs |
| Make salads with regular mayonnaise NOT Low Fat. | ||
| MAYONNAISE TYPE SALAD DRESSING | 1 TBSP | 4 Carbs |
| MAYONNAISE, IMITATION | 1 TBSP | 2 Carbs |
| MAYONNAISE, REGULAR | 1 TBSP | 0 Carbs |
Snacks:
Sunflower seeds and almost all nuts: most nuts are low in carbs because of the fiber content (Net Carbs) - Watch the "Serving Size".
Chicharones (Plain or spicy): ZERO Carbs!!!! Some flavored varieties have carbs.
1 Diet soft drink a day.