Losing fat is about calories in vs. calories out. As long as you are eating less than your TDEE (total daily energy expenditure) you will lose weight. However, that's easier said than done and that's where these "healthy" foods come in.
Do help with satiety on a calorie deficit; fiber, healthy fats and protein are your best friends. Foods that are high in nutritional value vs. calorie count; eat your veggies.
You don't have to eat foods you hate like spinach. In fact, I recommend that you don't. Losing weight shouldn't be painful or torture. Instead find healthy foods you do love to eat and enjoy treats (ice cream) in moderation. I love ice cream too but I don't buy it, cuz... I'll eat it, all. :) Instead, if I want ice cream I plan a special trip with my kids and husband. We take a nice walk along the river and get ice cream after. Only in the summer and probably once every two weeks or so. The problem with ice cream is that it's;
a) a lot of calories for how much you get!
b) won't fill you up for long; all that sugar burns off quickly and you will be left hungry again shortly after and this is where weight is usually gained, in the aftermath... you wind up over eating for the day because the ice cream didn't satisfy you for long enough.
Anyways, it will take a lot of learning, experimentation and such to learn a way of eating that keeps you satisfied, ensures you're meeting your macro/micro nutrient requirements and prevents overeating. So keep it simple for now and just concentrate on a few small goals at a time. It takes time to revamp your current diet to one that is healthier.
If you want you can go by the Spark meal plans for now until you get the hang of things. (you can substitute the food they give you for similar food if you don't have or like a certain item by clicking the food given to you in your nutrition tracker).
Walking is a great start to developing a fitness plan. Set a goal, like walking for 30 mins 3x a week and you can begin to build your fitness plan around that. Right now, your goal should be focusing on simple commitment to an exercise routine. You don't want to take on too much before you've even created the foundation of routine or force yourself beyond your current fitness level. As you get more fit and consistent you can increase the intensity, duration, type of cardio you do and begin to establish a strength training routine.
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
| current weight: -4.0 under