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Dramatically reduce starch and increase vegetable and fruit consumption. Reduce dramatically or eliminate all wheat from your diet, that should be on top of the list. Go with a modified paleolithic diet approach and you will have more success.
Seriously, find a good healthy program that teaches you how to eat, eat what you want within the daily dietary guidelines, move more as in some form of exercise. You can walk, use a treadmill or whatever but you do not need to spend hours daily on exercise, that is overkill.
Get a physical exam with your Physician before you begin to ensure you are healthy overall then begin.
The reason people gain weight is less due to the food they eat and more due to being over-hungry.
What causes being over hungry? Two major contributors are the extremely popular addictive and hormone affecting coffee and alcohol beverages. Both raise cortisol, interfere with sleep, increase stress, cause dependence and cause a toxic fat to be deposited in the viscera. If you want to naturally cut down on eating and increase your activity (which will happen naturally due to having more energy), eliminate caffeine and alcohol. It won't be easy quitting these highly addictive toxins, as some find quitting coffee for example more difficult than cigarettes. In addition there is a long post withdrawal period for both of these drugs with ongoing low energy and mood highlights. But give it 6 months to 2 years and the brain should normalize and quality even energy and mood should return. Weight loss should begin within 2 months of ditching these two if not sooner. Then you can focus on improving food quality once there two hunger primers are removed.
I second the vote on Myfitnesspal. I have had the most success by writing down EVERYTHING I eat. Even if it's a bad day and I consume over my recommended caloric intake. We can't be perfect all the time.
I have still managed to lose 50# since last November.
I also weight daily, same time. Before breakfast. My weight fluctuates anyway due to hormone levels etc.
There is a book called decaff diet that has a lot of references.
It's not an easy task. Most people quit the quit within two months. Same as with alcoholics. The reason is because once the acute withdrawal of headaches, acute low mood/depression, body aches, constipation and fatigues eases after a week or so, then begins a much longer post period of low energy etc, even at the same time experiencing the benefits of being much calmer (many people report the disappearance of generalized anxiety disorder and panic disorder or at least a severe lessening of it) and having better sleep and feeling much, much less angry. It takes a while to be comfortable without it. As a former smoker who quit a long time ago, I remember it took about 2 years to where I felt normal after quitting with no more thought/cravings with a natural even mood. I think caffeine/coffee and alcohol and many additive things are similar. It requires a permanent quit and a while to normalize.
I think all the proof you need is just stop for a few days. How do you feel? Like you are dying?
How in the world can that be any good?
I am not sure why you are having such a hard time keeping fruits in the AZ heat. We spent 6 years in the Tucson areas. Are you leaving them in the hot car and doing other shopping after grocery shopping? Also, if you scoop out melon and put it in a sealed plastic container, it will keep longer and same with the other fruits. The fruits you mentioned are all very high in sugar content and the banana is both sugary and starchy. I would definitely look at celery and make sticks for snacks.
White flour and white sugar has to go if your are serious. I would drop the bread also. We eat oatmeal for breakfast, not the sugared kind. Keep in mind this isn't just about weight but about your health as the years go by.
One of the biggest enemies is eating after the evening meal which needs to be as early as possible, 4:00 pm is considered ideal but as early as possible is still good because most people can't get off work and prepare a meal by that time.
You'll need to understand just how many calories you are taking in. It will get more difficult to lose weight as you age so getting control over your diet now will pay big rewards in the future.
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