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I've been in too much back pain over the past 3+ years to exercise much, but I've still managed to lose about 17 lbs in the past half year just by adjusting the way I eat. I still eat a good breakfast, either a blend of whole grain cereals (some with almond slices) and 1% milk with a sprinkle of berry extract powder on top instead of sugar, OR a few times a week I indulge in a full-on eggs, sausages or bacon, hash browns, rye or wheat toast and coffee.
The rest of the day is broken up into 2-3 smaller meals, usually consisting of grapefruit slices, raw carrots, yogurt with some type of whole grain mixed in, a lean meat sandwich with lots of lettuce, etc. Peanut butter several times a week as well.
For dinner it's anything goes really, but I always include a good-sized side of lightly cooked veggies.
No more pigging out at night either. Lots of water throughout the evening. Sometimes a cup of decaf green tea. Then nothing until breakfast.
I just started getting cortisone injections in the lower back, and it's got me thinking I may be able to start some exercising again. The nice weather has me pining for my mountain bike, but will have to see on that. I see the specialist next week.
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