I went from eating anything and everything whenever I wanted to controlling meals, but I found biggest change for me was breakfast and lunch.. I would eat sometimes 600-800 calories JUST FOR BREAKFAST.. and you think it isnt that bad.. 2 slices of toast with peanut butter, yogurt, orange juice... it all adds up..
here is a typical day for me...
no work outs other than the occasional 20-30 minute walk around my neighborhood.
diet:
Breakfast (blended): around 250-300 calories
1 scoop protein powder
ice
frozen fruit (either strawberries or a mix of berries)
35 calorie yogurt.
0 calorie juice
1/4 - 1/2 banana (just introduced this)
Lunch (1 of the following):
-Turkey Bacon Club from Tim Hortons (Figure that's about 350-400 calories)
-Chicken Caesar Pita from Pita Pit (They use low fat caesar dressing and I figure the pita is about 650 calories)
Dinner
Chicken with spices on the BBQ with BBQ sauce
grilled red peppers on BBQ with some olive oil and seasonings
pineapple grilled (sometimes)
corn on the cob (sometimes)
potatoes oven roasted with olive oil and seasoning (sometimes)
it's working for me...
oh and track your meals and weight progress on
http://www.myfitnesspal.com/ it helps make it easy so you can visual your calorie intake daily.
at first you may still feel hungry, but as you eat less, your body expects less... if i go on a bender on a weekend and try to go back to the diet.. i get real hungry between meals..
attached snippet from the site i mentioned above with my progress.. you can see i've been sustaining it for the last month and a bit..