More weight/dieting stuff

[Blues Fairy 0]

First, congratulations, you are a champ for quitting smoking! Regarding diet, I agree with altimixdj: a little extra walking/running + SERIOUSLY cutting sweets and starches really works wonders. In fact I would recommend to abstain entirely from candy/donuts/buns/fries and the like. A little (a little!!!) pasta now and then. Sounds scary but in fact it's easier than a school class; no reading or counting to do! Your body (or, rather, mind) will resist at first, but soon get used and accept no other diet.

I am rather thin - 128 pounds at 5'7'' height, but even in this "plateau" state I'm able to lose a few pounds when I stick to the above strategy.

And make sure to build some muscle - it burns energy faster than most tissues. And it's denser so you'll look thinner even if your weight stays the same! Good luck!

[JVKn'CVO 11]

This are the tips that work for me

*Don't skip meals: (specially breakfast!) it slows down your metabolism. rather make 6 small meals a day.

*excercise in the mornings rather than in the evenings.

*think of low fat recipies that you'd actually like. for example...I make a brocoli and tuna pie that I really like =).

*drink water rather than diet sodas...diet sodas give you cravings for sugar, plus the chemicals on it are known to cause cellulitis!

*have healthy snacks in the fridge ready, in case you get hungry, like carrot and celery sticks, low fat yogurt and apples.

Good luck! :energetic:

[Kathryn41 3,205]

One tip to help you feel full - try to include lots of protein and even some good fats in your diet, especially when you eat any carbohydrates at all. Look for carbohydrates that have a high fiber content (apples do:-) ). Proteins and fats help slow down the digestion of carbohydrates so they are in your system longer and you don't get hungry the same way. Simple carbohydrates are usually processed very quickly and your body releases a quick jolt of insulin to compensate for the quick inrush of glucose. Your body is then left with more insulin than is necessary and your blood sugars go low, signalling a sense of hunger, so you eat again to feed the insulin. If you can break that cycle of quick insulin releases you makie it easier to avoid snacking. So, no simple sugars by themselves, which includes candy, pop, processed carbohydrates like instant rice, white bread, and even fruit juice, etc. but make sure you take some protein or fats with them - ie. peanut butter or cheese on the bread or with the apple, things like that.

I have type 1 diabetes and trying to manage insulin injections and foods so that you get the right amount of insulin at the right time is an ongoing challenge. That being said, I need to lose 20 pounds too - pounds I gained after moving here to the US 3 years ago (menopause didn't help either). Doing more exercise is definitely part of the issue - I used to walk a lot more and had stairs to climb multiple times a day back in Canada - here I drive everywhere and we are all on one level).

Good luck on your weight loss - it sounds like you will be very successful with your approach.

Edited May 24, 2007 by Kathryn41

[aya*abouelnasr 0]

I tried this years ago and it worked for me ( come to think about it, I need to do it again) LOL

Multiply your weight by 15= the amount of calories needed to maintain your weight, daily.

I simply subtracted 15 pounds from my true weight and ate that many calories daily for about 2 weeks, or when I no longer felt hunger pains. At that point I would subtract another 15 pounds from the first "fake" weight, and do the same thing. At the end of a few months, I found I was full all of the time, and the jeans that did not fit past my knees actually fell off of me when I took a few steps. LOL I also weighed only one time per week to keep myself from getting down about my progress. It really worked for me, and now that I remember it, I think I will try it again! I wish you luck on your diet, and hope that I can succeed also.

[ya falaha! 0]

I'm with you about wanting to eat healthy utilizing food not shakes. Sure you can lose weight quickly with diet shakes but as soon as you start eating regular food again the pounds will come back just as quickly as they came off. About 4.5 yrs ago I was about 230lbs and a size 22. I decided I had to do something about it. I cut down on my food intake and stopped drinking regular pop (soda). I ate healthier foods in smaller portions and exercized regularly (still do both). Slowly but surely I lost about 50lbs (and 4 sizes, I'm now a size 14)...actually a little more but I fluctuate 10lbs up or down. I would like to lose an additional 25lbs. I do have times where I fall off the wagon so to speak and gain a little but I always get back on again. I don't ever want to be 230lbs again.

ETA Try Sparkpeople.com...it's free and easy to use.

Good luck!

Edited May 24, 2007 by moody

[cartaverde 12]

Get green tea. Not from bags but loose green tea. That kills the sugar cravigns well, and is healthy. Check a Chinese or Japanese store for best selection.

Yerba mate is another good drink for regulating blood sugar (or to just keep you away from sugary stuff) - that can be found in South American or world import places and in good natural food stores. So either drink instead of sodas, and you can drink either as much as you like (I usually drink green tea all day, so I make it quite mild) and there was a bbc article of how it's actually better than water for you.

The sugary stuff is the hardest for me, so that is what I;ve found to work best for me. Then .. a second thing will be to find a nice grocery. So veggies, veggies, and veggies ... and fruits. When you start with the fresh ingredients, and cook them healthily, you get good stuff that you can eat a big plate without feeling guilty...

[Jackie&Yosdani 0]

I dont really like exercising.. I'll admit, its not a good thing..

But I allways loose weight when I cut down on my meal portions...

I think its the best diet.. walking will for sure help the process.

good luck girl..

[chri'stina 190]

Thanks much for the encouragement. To answer your question, main reason I don't want to do the drinks ...well, there are two reasons, actually. I don't want to spend the cash on them and mainly because...I want to eat a regular diet all the time so I don't have to transition off the drinks...you know? It did work for me before...just eating less of the same stuff..I just fear it's going to be really hard with the back and not smoking and blah blah....a bit nervy about this time around, but determined too. Thanks again!

Hey Michelle!

About 6 months ago I started participating in some forums at babycenter.com. One is "losing weight before trying to conceive" and there are a lot of women like you and me, who have encouraged me a lot. I know that's a different thing because it has to do with ttc, BUT I have been trying to lose weight.

And yes it is VERY hard in my opinion. It takes a lot of will power. Some months I do well, the other months I suck.

I've lost 13 lbs so far, and I keep trying to lose more but I have been at 13lbs for a month now. My fault.

What I did to lose that...

-Just ate less crappy food, more healthy food

-Went on my stationary exercise bike 3-4 times a week(cannot go on long walks bc of my ankle problems)

-No more soda except maybe once a week

-Loosely counting calories

When I stuck to that, I did lose. It wasn't a fad diet or some extreme "no chocolate allowed ever!" thing. I still eat chocolate, but not a lot at one time.

I am trying to change my eating habits. I already have made myself eat more whole grains, something I wasn't doing good with before. I would cringe at whole wheat bread, now I actually like it. lol.

I hate sugar substitutes like splenda, the taste is too obvious for me, so I can't drink diet drinks or things like slim fast because it tastes bad to me. I'd rather drink water than diet soda.

One more thing to say as encouragement...

I had been thinking for awhile "Geez, it's not like I eat all day, I only eat a little more than my thin friends it seems..."

PPl think that overweight ppl do nothing but eat. I guess that could be true about some ppl. But most overweight ppl become overweight because of eating a little more than they should, not always a LOT more.

I had studied a lot about calories and how much equals a lb, etc and it really works for me.

If you simply cut out 500 cals a day out of your food, that equals 1 lb loss a week. (7500cals=1lb) For some ppl, that can be 2 glasses of soda.

By eating an extra 100cals a day, which is one small snack, the lbs can add on in a year. So that's not "eating all day" to add weight, it's just overeating small amounts that add on the lbs over the months and years.

Before losing the 13lbs, I NEVER had lost more than 5 lbs at a time, that I can ever remember! Most years I put on 5lbs. Which may not seem like a lot but after 8-10 years, you can do the math!! A little adds up quickly. The last time I was considered skinny, I was probably 10 yrs old. lol. I've been overweight since high school, though I would love to be the weight I was in high school now!

So I really feel that if I can lose weight, anybody can!

Anyway, good luck!

[CarolineM 0]

You can't do it alone - that's for sure.

I SWEAR by weight watchers. It's not a diet - it's a lifestyle...and a way to a healthy way of life...not a fad...no shakes, no weird food...

Just healthy!!

It works and it's not too expensive, but to me it's worth EVERY penny....plus - I need the accountability of weighing in once a week in front of someone...keeps me honest.

[chri'stina 190]

You can't do it alone - that's for sure.

I SWEAR by weight watchers. It's not a diet - it's a lifestyle...and a way to a healthy way of life...not a fad...no shakes, no weird food...

Just healthy!!

It works and it's not too expensive, but to me it's worth EVERY penny....plus - I need the accountability of weighing in once a week in front of someone...keeps me honest.

I agree about the accountability. There are weekly weigh ins at the other threads I participate in that I mentioned.

Some of the women there have lost a lot with weight watchers. Others have lost too just by having the accountability of fellow members.

Michelle-If you also try to find a place to post and to do weigh ins, make sure it's somewhere you feel comfortable and can trust the ppl. I am one of those ppl who is mortified to think of mentioning how much I weigh to anyone. But I got comfy enough with my group, since they were in similar situations as me and around the same weight group, to say it out in the open and not be judged by them. It has helped me face the facts!

[Fandango 1,440]

I am a pro at dieting, lol. After my accident & surgery, I gained 100 pounds in less than a year! I was 127 at the time and was a consumate gym rat....then I was sedentary with all sorts of problems. But effing hell, I practically doubled in size!!!!!!!!!!!!!

The thing you REALLY need to realise, Michelle, is that the weight is what's at least adding to, if not causing your back problems. Now, you do need to speak with your Dr concerning whatever issues you may have with your back, and find out if there are any restrictions on what you can do. But in the months leading up to my surgery, I had back problems (amongst other things)...then they'd give me all these pills, which would cause me to gain weight....which caused more back problems, which required more pills....it's a horrible cycle, and tbh, it's probably not going to alleviate any until you loose some weight. Imagine going to the store and bringing in all the pkgs at once....and they don't prolly weigh much, but that's how your back feels too.

I lost the weight, but in a very poor manner. Being fat was actually one of my worst fears, and I was really determined to get it off. So I went on a modified Atkin's induction diet....no carbs, no fat, no nothing but protein and raw green veg. Drinking nothing but water. You're only supposed to stay on induction for 2 weeks, and apparantly you are allowed all sorts of fat, but I stayed on for a year straight with no fatty foods. My main diet consisted of two soy protein shakes, and tuna and string beans with vinegar. Now I did lose the weight, but I wound up temporarily messing up my liver because of it. It was actually what stood in my way of me moving to D the previous year...but it's amazing, once I started eating normally for a few months, my liver went back to normal size.

I tell you this because I know what it's like...BRAVO for quitting smoking...please don't go back. I quit last year for 3 mos, put on 10 lbs, then fell off the wagon, and never really took off the weight. What can I say, I'm getting lazy, hahahaha. But you've done something that will dramatically improve your health, and you need to protect that achievement. Chop up carrot sticks or celery in little baggies and keep them close when you feeling the need to smoke, go for a walk, do some mild stomach crunches. Realize that the next stage of being healthy is to be smoke-free and lighter....then that will not aggrivate your back as much. You'll feel like light years better, healthier, and younger.

But if you do anything, cut out the Coke. Even one a day is going to sabotage your efforts. It's awful even for general health as it robs calcium from your bones, and loaded with sugar Check out this page.

You don't have to start June 1...you can make little changes even today that will help you in the long run. Whole grain, brown rice, whole wheat pasta...no refined flour, sugars, etc. I'd reccomend you buy the South Beach Diet book...NOT THE FROZEN MEALS because they are loaded with sodium and really only for phase 3. But my mom and I always go back to SBD...and in our years of fighting the battle, lol...we've both found that it's the easiest diet, very easy to follow, and we feel great while we're following it. In fact, now if I go off it to eat something bad, I literally feel sick afterwards.

Good luck, don' give up...and yes, you CAN DO IT!

[Leney 0]

First of all, well done on the smoking cessation! I have been begging my mom and brother to quit for years, and it's a great and wonderful thing you've done for yourself and for your family!

My husband always growls about another weight loss tip - don't eat too little. Under 800 calories a day, and your body supposedly goes into starvation mode, and begins storing fat.

I lost 150lbs about 5 years ago and have kept it off (except for that 5lb up and down since I've had our now 2 year old son), and I just can't seem to lose anymore, it's frustrating. I don't eat much, barely have sugar, barely drink milk, rarely have red meat, I exercise. I'd like to lose 50lbs (though everyone says that's too much for my height/frame what's that mean exactly )

I like fitday.com it's free, and not only does it do calorie counting it actually helps you develop and schedule a weight loss plan on your own (or weight gain if you're odd like my hunny).

[Oath 0]

First of all, well done on the smoking cessation! I have been begging my mom and brother to quit for years, and it's a great and wonderful thing you've done for yourself and for your family!

My husband always growls about another weight loss tip - don't eat too little. Under 800 calories a day, and your body supposedly goes into starvation mode, and begins storing fat.

I lost 150lbs about 5 years ago and have kept it off (except for that 5lb up and down since I've had our now 2 year old son), and I just can't seem to lose anymore, it's frustrating. I don't eat much, barely have sugar, barely drink milk, rarely have red meat, I exercise. I'd like to lose 50lbs (though everyone says that's too much for my height/frame what's that mean exactly )

I like fitday.com it's free, and not only does it do calorie counting it actually helps you develop and schedule a weight loss plan on your own (or weight gain if you're odd like my hunny).

Odd because I wasn't happy with my weight, ok...

I'm happy with my weight, though I would like to hit 225 but not till I'm working out a lot more than I am now, 198-204lbs is my current fluctuation.

The basic rule for weight loss is your average intake (woman around 1900 calories men around 2500) plus or minus 500 calories to lose or gain weight, I think that works out at 1lb per week at + or - 500 calories a day. Obviously your average intake varies according to weight and age etc. as an example I'm taking in about 3800-4200 calories a day (not all good ) and a lot more in the US, but because I am very active and excersize a lot (not recently) I maintain weight with a slight gain at times, I do not cut out anything in my diet except low salt low fat foods I eat red meat, I drink beer, I eat fatty foods and I enjoy my life but I don't do these things excessively, and thats another key, all things in moderation (from my calorie intake you probably think I donno ####### moderation is ) the army is a great basis on diets, three square a day with as much calories as you can get down your neck, with that lifestyle you 'can' gain weight but with the hard work involved you burn most of it off.

In essence losing weight is a matter of time and patience (as well as effort) for most people (as is gaining weight), take your time if you can as skyrocketing one way or the other can result in loose saggy skin or large stretchmarks (not so noticable at low weight loss). Set a goal of a few lbs a week or even a month and make sure you eat properly but don't deny yourself things constantly, a treat now and again helps to keep you motivated and remember to excersize hard. It is entirely possible to shed weight fast of course but its not always the healthy option for you.

As often as I laugh at people who attend these groups of things such as Alchoholics Anonymous or Slimmers (insert slimming group ), for people that can't motivate themselves they're great, when you do well you get a sense of achievement if you don't you feel like #######, depends on you. Personally I devloped somewhat of a 'fuckit' factor (aka Basic toughness) a while back, if I need to do something I get it done no matter what, so I have no problems with motivation, but if you can't keep motivated, join one of those groups, get a personal trainer or join a gym with a friend who will challenge you and motivate you. The key with anything in life is to keep challenged and keep motivated, if you can't do that yourself, find someone who can do it for you or end up burnt out in a rut feeling like your hopeless and life sucks.

I am by no means Mr Motivator, but if I bark people listen and I'd like to think that my barking at my wife about excersize and motivation has motivated her to better things in all her life and not just her health. My wife likes to joke I should open my own gym or sell myself as a motivational trainer, as it'd be the most successful of its kind, or I'd get shot dead in the first week

By quitting smoking you've shown you've got even a little willpower, so use it and get on with it.

Edited May 24, 2007 by Oath

[Cassie 8]

One of the things I am noticing is that whenever weight loss topics come up, we have lots of practical tips to give. I know nutrition and calories and what to eat and what not to eat and all that good stuff, but I could never stick with it and there were never any tips that helped! So I came to realize that there was something emotional or psychologically based that was essentially blocking me from losing the weight I need to lose.

I found the book Body Clutter and one of the things I am learning is that it took me 15 years to get to the point where I am now, I am not going to get rid of it overnight and I can't get discouraged and talk negatively to myself, which starts the vicious cycle of quitting, more weight, etc etc. Small positive baby steps that will become habits is going to help me. It's a small book, but a deceptively difficult book because if you really read what they are saying and complete the journalling parts, it really digs deep and helps you to expose what's going on, which can be hard. At the same time, it's a very positive and uplifting book. I'm about halfway through, I'm taking my time and really thinking about the points the authors talk about. So long story short, I recommend this book, as well as all the excellent suggestions in this thread.

[broma25 2]

Michelle

I too need to drop about 30 pounds and am trying to find ways to eat healthier. After reading your post I remembered a diet I used back in England....Slimming World. When you are on that they tell you to fill 2/3 of your plate with vegetables and the remaining 1/3 with potatoes and meat.

This helps to give yourself portion control without actually weighing your food or counting points. I wish they would bring that diet over to the states because I thought it was really good there was lots of free food etc, but here I dont know if it would be counted as free because of whats in it.

Anyway I will cheer you on if you cheer me on, oh and btw I have not had a cigarette since 24 March 2007, so I know how you feel!!

Good luck and you can do it, just look at what else you have achieved over the last year.