This is a letter I received from my patient, Annette Wright, who wanted to share her weight loss success story.
Dear Dr. Sam,
I would like to thank you for everything you have done for me. I have struggled with my weight for many years. I heard about you from a coworker who is seeing you, as well. She had lost a lot of weight under your guidance, and I thought it would be worth talking to you.
After my first visit, you encouraged me and taught me what foods I should stay away from and gave me ideas of what to eat and when. I understood from the very first day I wouldn’t have to go hungry, but just change what I was eating. I started by cutting out a lot of starchy carb-based foods because you said this was what had been causing my issues with my sugar dropping. The first week, I had withdrawals, even though I still had some breads. By the third week, I was ready to cut them out all together.
My husband was a huge help with my weight loss. He gave me many ideas on what to do and try. In the warmer weather, I had a lettuce wrap sandwich for lunch at work. As it got colder and I needed more substance and warmth for the cold, I used beans as a base and added as many veggies as I could, along with seasoning and some cheese. Dinners became a variety of meats and veggies, including homemade sausages.
Early on, I knew I would need to eat some of my old favorites. I decided to see what I could do to make them healthier. I searched the Web and asked you about different food and what would be good bases to start with. That is when I learned how good beans were for me. I started using bean flour in more recipes. It is great as a thickener for soups and stews. My daughter made banana bread with it, and it turned out pretty good! I used it to make bean noodles for lasagna.
I am also a chocoholic. That being said, I needed something I could eat without disrupting my new healthy eating plan. That is when I found an awesome recipe for black bean brownies. These turned out great, and I made sure I had some all through the holidays so I could enjoy these while not feeling left out or being bad with my eating habits. I also made some almond cardamom cookies as a variation.
Other helpful weight loss tactics I have tried include making veggie smoothies in the morning in order to increase my veggie intake. I knew I wouldn’t keep up with it daily, so I cut veggies for three days and keep them in a glass container so they are ready and I don’t have to do it daily.
I am on a tight budget, so I follow a local coupon site to see what is on sale and when to plan my shopping around the best prices. When dining out and the servers bring that big basket of carbs, I send it back so I’m not tempted (after clearing it with my husband!).
I am not big on keeping up with calorie counters, but every so often I enter everything in for a few days to make sure I’m still in the range I want to be. I have also found a few exercise videos that I enjoy, and I walk whenever I can. I work on my feet all day, so some days and times are harder for exercise, but I keep trying to push myself a little more.
Thanks again, Dr. Sam, for all your help, and I hope this letter helps someone else to achieve weight loss success!