Newsgroups: alt.support.diet

Long response warning!

Preface:  My methods to control my eating and exercise habits are extreme.
I lost 195 pounds (180 on a fast) and to keep them off, I've developed
some methods that work for me.  If you are trying to hold off lesser
amounts, you probably don't need to do such extreme measures.  For me,
they've worked for 15 months.

I don't try to "deal" with the volume eating.  I accept it (to an
extent, I relish it.  :-)  What I do, is to make damned certain that
what I do eat in volume is low calorie.  My normal dinner salad
generally consists of: 1 can green beans (don't like fresh; go figure),
16 oz worth of tomato, fresh or canned depending on season and whim,
1 6oz can of tuna, 4 cups worth of zucchini/green peppers/green onion,
and a couple cups of sliced mushroom.  According to my numbers, with
a couple tablespoons of Kraft Free dressing, I just spent 80+100+
180+100+40+36 = 536 calories.  With a typical daily requirement of
4000 calories, I have plenty of room for this volume.  (Water-pack tuna.)

Deserts are similarlfy bulky.  I have a weakness for icecream, but
have concluded that Simple Pleasures Light over a couple ounces of
dry cereal and a sliced banana is close to heaven.  (Besides, I say
I need the calcium... :-)  This is 360+220+125 = 705 calories.  I
do watch the environment; environmental control (EC) is yet another
watchword for HMR, and means a few things: keep a good supply of
low-cal foods, a minimal supply of problem foods, and keep opportunites
for exercise handy.  If I actually stocked ice cream, this would be
a problem.  However, the Safeway is 1/2 mile away from the house,
so I will go there to buy a single pint of Simple Pleasures.  I
will *not* eat ice cream that's sold in quarts or half gallons.  I also
managed to forget about Ben and Jerry's and Haagen Das.  Lowfat/nonfat
desserts like frozen yogurts (Honeyhill farms makes a good selection) and
others are available in pints, so I have a good selection when I get
tired of the Simple Pleasures flavors.

As far as snacking is concerned, I carry a fair amount of fruit with
me to work and such.  I usually get a fair amount of exercise in
getting to work, so my "lunch" time sandwich may get eaten at 9:30.
This is followed by an apple and a peach or such.  Come lunchtime, I'll
see what the nonfat frozen yogurt machine has in the cafeteria, and I
might indulge in a sugar cookie.  (My eating habits aren't the best, but
at least the sweets are overwhelmed by the vegies.  Yes, I do get enough
protein.)  For obscure reasons, I can go through the entire afternoon
without any snacking, until dinner time.  Note that it takes a fairly long
time to eat that huge salad (as well as the dessert), so some of the 
snacking urges are lost over dinner.

On the rare occasion that I want an evening snack, I keep a supply of
popcorn and an air popper.  There's also my fruit stash.  I don't (can't)
eat nuts due to an allergy, though I have no trouble with peanuts.  I'm
fortunate in that I can take or leave peanut butter, and usually leave
it.

The bottom line is that I had to identify my problem foods.  (Donuts,
cakes, fresh bread, huge pizza, etc, etc,etc.)  Once I did this, I
managed to find ways to deal with them.  I will eat a small pizza
occasionally, but it now comes from a yuppie pizzeria that only sells
a small (18oz) pizza.  The fresh vegie with soya mozzerella is reasonably
low calorie, and I can usually find room in my diet every other week or
so.  BTW, I keep close track of my numbers.  From personal preference, I
prefer to gain or lose *no* weight, so I'll do what I can to keep the
calories in balance every day.  This is unusual behavior, even by HMR
patients' standards, but it works for me.  When I've used the calories
for the day, I (usually) can knock off the eating.  At worst case, I'll
make it up the next day.  On rare occasions, I'll be under my target 
calories for the day, so I'll make it up.  If I know I am going to be eating
a lot, I try to deficit in advance.

I'm using a lot of bandwidth here, but figured it might help.  Remember
that I am holding off 195 pounds, and have been off a fast for 15 months.
Ordinary mortals may not need such drastic measures.


Pete Brooks

Newsgroups: alt.support.diet