Healthy Weight Loss

Wise Food Choices

Healthy Weight Loss

First of all, take the words "Weight Loss Diet" out of your vocabulary. Weight loss equals well-balanced foods and snacks every day in recommended amounts. There are probably few people who can stay on a "diet" for the rest of their life. Unless, of course, your doctor prescribed a diet for you, such as a Diabetic Diet or a Renal Diet, examples of the many such doctors' prescribed diets.

Quick Weight Loss Is Not a Permanent, Healthy Solution

Over 200 Fad Diets on the Market

I found many popular trending fad diets, and this only made me more confused. At the time I was looking to lose weight quickly, I found a diet called the ''Baby Food Diet.'' This diet fascinated me because it was taking Hollywood by storm. Many celebrities found success in quick weight loss with this diet. Yes, the "Baby Food Diet" fascinated me, but not to the point of wanting to go on this diet.

Yes, you will lose weight on the "Baby Food Diet," but the question is,

"Can you remain on the "Baby Food Diet" for the rest of your life to keep the weight off?"

On this diet, adults need to consume at least eight jars of baby food per day. Take your meals with you, down them quickly and get on with life. This diet sounded good, but it was not for me.

I was a busy mom who worked full-time as a nurse and had three teenagers to contend. I did not have time to weigh foods, go to meetings, and count calories. This diet only lasts a few days for some who attempt it, because baby food is bland and tasteless.

I also found out that baby food does contain all of the essential nutrients needed every day, for a baby. This diet does not supply the adult with all the vitamins and minerals they require every day to stay healthy.

My Kind of Diet: Hershey Chocolate and Coffee, Coffee, Coffee

My sensible diet of two Hershey Chocolate Bars per day and coffee, coffee, coffee with sweetener.

Very unhealthy and not a smart choice!

I was in a management position and had no time to sit down and eat a meal, an excuse I hear a lot from other people. I was happy to have two Hershey candy bars a day along with a pot of coffee on my desk that was always ready to pour. I went through at least eight cups of coffee per day. I was happy with this "so-called" poor excuse for a diet. Who would not be satisfied with chocolate and coffee?

**Let me add that new research says that one small square of dark chocolate per day, along with one six-ounce glass of red wine is heart healthy for you. (Not two chocolate candy bars).

I did a lot of walking every day; at least 3-miles within the facility I worked. I did a lot of sitting also and a lot of writing and computer work. The only thing getting somewhat slim was my fingers and pencils. My weight ballooned to an all-time high. I do not want to tell anyone how much weight I gained.

All I will say is that it was too much weight for my 5'2" petite frame. I needed to exercise, start to eat well-balanced meals, and cut down on the coffee.

Stop the Cycle of Fad Diets to Lose Weight

If you research a list of diets, you will see that there are some diets listed under each of the alphabets, except the letter X. What do you want to bet that someone, somewhere will come up with a fantastic weight loss diet beginning with the letter X.

I listed only one diet under each alphabet from the list of all the diets on the market today. I did not research each of these diets, but I did pick them out because they sounded interesting or funny.

  • The Aging Diet
  • The Brown Fat Revolution Diet
  • The Calorie Myth Diet
  • The Diet Joke
  • The Eat Like a Hot Chick Diet
  • The French Women Don't Get Fat Diet
  • The Greenlane Diet
  • The Half-Assed Diet
  • The Israeli Arm Diet
  • The Jungle Effect Diet
  • The Kind Diet
  • The Love Me Slender Diet
  • The Man Diet
  • The No S Diet
  • The OMG Diet
  • The Paper and Pen, Diet
  • The Quick Weight Loss Diet
  • The Reboot with Joe Juice Diet
  • The Skinny Bitch Diet
  • The Tapeworm Diet
  • The Ultrametabolism Diet
  • The Vitamin D Diet
  • The What Would Jesus Eat Diet
  • The Big Fat Boyfriend Diet
  • The Zen Anti Diet

I found that diets are for anyone else, but me. I wanted to lose weight and keep it off. I wanted to do something that would allow me to drop an immense amount of weight slowly and keep it off for the rest of my life. I finally had to realize that my excess weight did not come on my body over night and I was not going to find any quick weight loss plan.

I did not want to see this extra weight ever again. Weight loss for me meant that any diet I went on would have to be a diet for life and I realized that weight-loss diets are not long-term for the rest of one's life. No one can stay on a diet for life, even Hershey candy bars, and coffee.

Weight Watchers'

There are diets on the market today that prove successful, such as the Weight Watchers' International. I did try this concept, but I did not have time to attend meetings, and while it was working for my mother-in-law and so many others, it was not for me.

I liked the concept of a buddy system and weigh-ins every week to help members keep on track. This system continues to help millions of people lose weight and keep it off.

I do not know what I was looking for. I was frustrated with myself and my attempts to lose weight.


I tried Nutri-System years ago, and the foods they offered are delicious. This system certainly gives you enough to eat. I never felt hungry, and as a bonus, I lost over 30-pounds in no time at all. The drawback is the food is expensive. I could not envision me being on this system for the rest of my life. When I left Nutri-System, I began to gain weight again.

What I found repeatedly was any fad diet or weight loss system helped me reach my weight loss goal, and then the diet went out the window. I was once again enjoying all the fattening foods I could not have when I was on the diet.

Soon my weight was back to where it was before I started to diet. No one can stay on a diet for life, except maybe the Weight Watcher's Diet. Unfortunately, I did not have time to devote to the required meetings.


My nursing position puts me in constant contact with dietary consultants. These professionals were able to give me tips to use to lose weight the right way. I also took my doctor's advice and ate anything I wanted, but learned to cut the servings dramatically and push myself away from the table.

I leave the table sufficiently full, and I no longer eat until my stomach hurts. It is good to leave the table a bit hungry, but it takes a lot of willpower. Any attempt at weight loss does require motivation and devotion to the cause of weight loss. I was learning that lifestyle changes and a different way of thinking, shopping, fixing meals, and eating are for the long-term, (the rest of one's life). I found I needed to accumulate a new kind of power over weight loss and changes in my life.

The Food Pyramid

It is said by some that the Food Pyramid is outdated.

However, it is my belief that the food pyramid offers valuable tips and guidance.

Power Over Weight Loss

Tips for Weight Loss

I lost 50-pounds and eight dress sizes by doing the following, and most can follow suit. This is the easiest weight loss plan I found over the years.

I studied the food pyramid and ate accordingly in the amounts that I found recommended to obtain daily nutritional values. Following the food, pyramid is not a difficult thing to do. Now they say that the food pyramid is outdated. I still believe that this old system of explaining what to eat and in what amounts is helpful to everyone who yearns to get healthy again and lose weight.

I also read up on alternative medicine, holistic practices, herbs, vitamins, and minerals.

I cleaned my kitchen of empty calories and everything white, such as table salt, processed flour, and refined sugar. I replaced this with whole grains, sea salt, and raw sugar (used sparingly), and Stevia, a natural sweetener. I rarely eat sugar in or on anything, but some recipes call for nothing but sugar. Research points to the fact that Stevia cuts appetites.

Through all of my efforts, I could not avoid coffee. I do not drink anything but water, so I allowed myself as much coffee as I wanted as long as I used a natural sweetener (Stevia) and no creamer. I still drank 64-ounces of water per day.

You cannot consider coffee as part of your 64-ounces of required water per day. Coffee, acknowledged as a diuretic, removes fluids from the body. Your body still needs six to eight, eight-ounces of water per day and more in the hot summer months or when exercising.

  • I consume a high protein diet and no more then 100 Grams of carbohydrates per day.
  • Read labels on foods and avoid anything with refined sugar, fructose, and dextrose
  • Avoid canned vegetables and fruits, due to the hidden sugars and sodium found in canned foods
  • Use fresh fruits and vegetables
  • Eat lean beef twice a week and fill in with chicken, turkey, and fish the rest of the week
  • No fast foods
  • No fried foods
  • Exercise the best way you can without overdoing, at least three times per week
  • Find a willing partner who needs help with weight loss and exercise and supports your goals.
  • Never set unrealistic goals, this sets you up for failure.
  • You must consider your bone size, height, and age.
Weight loss the right way may or may not be the most difficult challenge in your life.

To date, I have lost 71-pounds. If I can lose 40-pounds more I will be happy, although another 70-pounds would be ideal, it is not a realistic goal. My clothing size went from a size 22 to size 12.

Diets are Not Permanent

I am not saying that there are not any good diet plans on the market. What I am saying is that diets did not work for me and if I did have success losing weight, but I could not wait to get rid of the diet.

People wishing to lose weight must be careful of so-called diets, as diets are not a lifestyle change. I ditched the notion of diets. I took this word from my vocabulary and went for a plan that I could live with for the rest of my life. My plan was simple, I ate as much protein as I wanted and I kept my carbohydrates at 100 gms per day or less. The weight began to fall slowly.

This is the only sensible plan I found that worked for me.

Everyone is different and must find a plan that works for them. As a further thought, no weight loss plan is going to be successful unless the person structures an exercise plan individualized for them specifically.

Diet Exceptions

If your doctor orders a prescribed diet, never go off that diet.

Consult with your doctor if you want to initiate lifestyle changes, such as food consumption and exercise plans

Listen to the Doctor

If a person suffers from severe heart problems or heart disease, the doctor will no doubt put that person on a Cardiac Diet, and this diet is for life.

If a person has diabetes, whether they are on daily insulin or an oral hypoglycemic medication, the doctor may put that person on a Diabetic Diet, permanently.

If a person suffers from kidney disease, their doctor may put that person on a Renal Diet for life.

If a person has Celiac Disease, that person may need a Gluten free diet for the rest of their life.

If a person cannot digest milk-sugar found in dairy, the doctor may prescribe a Lactose-free diet.

There are specific diets on the market that doctors give to their patients forever, due to a disease process such as diabetes or congestive heart failure. If the person does not follow their diet, their disease process is likely to run rampant.

These kinds of diets are not short-term diets and are the exception. These diets offer a lifestyle change out of necessity, due to diagnosis and are not considered a "Fad Diet."

**Before starting any diet, or lifestyle change, and exercise plan consult your doctor first.

Once You Lose 10, 20, 30 or More Pounds Do This Exercise

Carry your weight loss for 1/2 mile (if you can) or up a flight of steps in the form of bags full of groceries or weights.

  • You will find it difficult and tiring.
  • You will understand how the excess weight caused so much fatigue and tired your body.
  • You will understand more clearly, what you were doing to your joints, back, and feet. You will wonder how you carried this excess weight on your body for so long.

Reference only:

I based this information on my personal weight loss fight. Much of this information I learned from doctors and dietary consultants through my nursing career. *I have no degrees or certificates in nutrition.

**Before starting any diet, or lifestyle change and exercise plan, consult your doctor first.

How does it work?
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Carolann Sherwood

Professional nurse for over 40 years

Owned a children's daycare, eight years

Owned an upper scale clothing resale shop

A freelance writer 

Editor since 2010 on a writing platform site

A published author, "Return To The Past" available on Amazon

See all posts by Carolann Sherwood