First of all welcome and you are off to a great start!!!
I will share with you what has worked for me. I do not eat any bread,period. I do not eat any sugar, period. Most bread is mainly white flour and highly processed and enriched to make it "food". Sugar is what cancer cells grow on and it also suppresses your immune system. Remove it from your diet.
Eat whole grains in their "whole" state, ie oatmeal and other whole grain cereals. Get lots of good lean protein like egg whites, salmon, chicken. Eat a variety of raw veggis and non-high sugar fruits, as many as you can handle. Do not eat carbs after 1pm. Unless you plan on a strenuous,extended exercise such as a full game of basketball or an evening marathon dance contest. Eat 5 small meals per day. Protein shakes work well to add good protein with out all the bulk of a meal. Drink at least 8 glasses of water a day. Stay away from diet drinks. Pick foods that you already eat that are good for you. Stick with what you know and add to that instead of trying completely foreign menu's.
Exercise twice a day. Do cardio, weight work and core strengthening. Have one day a week for rest from exercise, preferably Friday or Saturday; as your metabolism slows down on these days and your body will get a fuller more recuperative rest.
Find someone to work out with or at least to be accountable to about your food and exercise. Having that support makes all the difference.
Always keep in front of you why you are doing this. This will be your primary motivation to stay disciplined and on track. Also do not kick yourself if you mess up....just jump right back in where you were.
Have fun and watch the weight fall off around you.
| current weight: 209.0