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How I Lost Weight by Rob Jacob
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I am not a Doctor, so if you do what I did, you do so at your own risk!
Upon finding out I was going to be in the 18-39 year old division at an upcoming tournament (IWKA 2003), and being just months away from being 40, I decided that losing some weight would make me a little more competitve in that division. It was point sparring, not who can hit the hardest. Being lighter, would give me more speed. And frankly, it wouldn't hurt. I started out at 210 lbs. I am 6'1", and don't look heavy at 210. Less than 2 months later at tournament time, I had dropped my weight to 182. Here is how I did it.
My weight loss plan was a mix of philosophies including from Liz Bonis (Lighten Up With Liz), Susan Powter, and various ideas from bodybuilding magazines. The first thing I did, was to eat less...not a lot less, but just less. Instead of eating two chicken breast sandwiches, I would eat one. I started eating lower fat stuff. I usually eat at fast food restaurants for lunch, so I started getting a new Burger King sandwich called the Fire Roasted Chicken sandwich. This is only 330 calories, and is pretty good. I would get this in the lite combo, which instead of fries and a drink, came with salad, and a bottled water, though I would substitute a coke for the water.
I started eating more salads, but after reading how much fat the dressings have in them, I switched to low fat, and then some fat free dressing. My favorite low fat/no fat dressings are Kraft Light Done Right Ranch, and Kraft Fat Free Thousand Island, and also Kraft Fat Free Italian. With dinner sometimes I would have baked potatoes, and instead of butter, I would sprinkle on some Molly McButter flavoring which is only 5 calories.
Later, I switched from regular Pepsi to Diet Pepsi. This was one of the hardest things to get used to. It took willpower to get used to the taste of the Diest Pepsi, but after about a week, I really didn't notice the difference anymore. At 150 calories for a can of Pepsi down to 0 calories, this is a huge savings! And when I was drinking like 6 cans a day, that is 900 calories.
I am currently down to 178 lbs. I would still like to lean up a little bit more, but stay about this weight. How did I do at the tournament? I would love to say I got first place, but nope, no trophies. I did come close to getting a place in sprring, but just missed it. But my blood pressure is lower, my endurance is better. I took my resting pulse the other day at 46. So losing the weight wasn't waste of time!
These are some of the things I eat during various meals:
Breakfast:
Scrambled Eggs(2 egg whites, 1 whole egg).
while travelling, McDonalds Egg McMuffin
Toast with Jelly (no butter)
Snacks:
Wow tortilla chips with salsa
Wow Doritos
White potatoes raw, sliced with little salt
Low fat granola bars
Oranges
Apples
Pretzels
Lunch:
Burger King Fire Roasted Chicken Sandwich Lite Combo (diet Coke instead of water), and non-fat dressing.
Subway 6 inch Sweet Onion Teriyaki (they have lots of great lite subs!)
Lean Cuisine meal (Beef Portabello, and Lasagna with Meat Sauce are my faves)
Dinner:
Chicken Breast sandwiches with lettuce, tomato, and fat free Miracle Whip
Lean grilled beef such as Fillet Mignon
Baked or grilled fish
Baked or boiled potatoes with Molly McButter
Vegetables
Salad with Fat-Free or Low Fat Dresssing
Homemade low-fat chili
Homemade low-fat lasagne (95% lean ground beef,low fat cheese, not-fat cottage cheese, etc)
Rob Jacob is the author of: Martial Arts Biographies - An Annotated Bibliography.
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