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Uploaded on Feb 1, 2012
I used to eat quite a bit more food than I do now. Over the last 23 days I have been slowly decreasing the amount of food(and calories) that I eat over the course of a day. When I started I was closer to 4000 calories a day and I have since moved down to around 2000-2500 and I can feel the difference. Then it just took that much food for me to feel full and satisfied, now if I tried to eat that much I would feel sick to my stomach. I think this is because when your body is used to eating so much food your stomach is stretched out so your brain does not trigger the "i'm full" alert as easily. But now that I have slowly decreased my intake my stomach has shrank so now I feel full after eating each meal. I have also tried to keep my meal intakes similar in size so breakfast lunch and dinner are all about 500-600 calories, sometimes dinner is more. But I also include 100-200 calorie snacks in the morning and afternoon to help keep the satisfied feeling all day. Something that has really helped me maintain this control is my food journal. It records what I eat and has a calorie amount associated with it so I can easily say if I am at my allowance for the day. I can't express how helpful this has been.
Along with just cutting down my calorie intake I have improved the quality of food I am eating. I very rarely have fast food and I have changed what I order on the occasional times when I do have fast food. Understand, I am not someone who is condemning the fast food industry. What they offer is highly convenient and sometimes useful. The responsibility, in my opinion, lies entirely upon the person who chooses convenience over nutrition. Many fast food chains world-wide have began providing consumers with opportunities to improve their choices. Granted, these better options are still not necessarily the best healthy choices, they are still better. All fast food should be eaten sparingly, when I want to eat out I try to stick to my favorite sandwich shops.
My "goto" McDonald's meal was a number 16(angus mushroom swiss) large sized with a dr. pepper and two double cheese burgers. McDonald's site has a nice "meal builder" so I put all this together and here is the link of the "nutrition" info: http://imgur.com/6BI7l
Always feel like you can contact me with any questions, comments, advice, encouragement, or anything else, here is my established contact information for this project:
Please take the time to post your personal successes on the facebook page for all to see. You might be surprised at how easy it becomes once you start, you will be encouraged and you will be providing encouragement.