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I need help please (sort of an intro - somewhat long)
Hi Ladies,
I posted a couple months ago about C25K. I have some more questions, but of another nature.
I have been overweight for as long as I can remember. I once lost 30 pounds and kept it off for awhile using a food journal and a personal trainer. I also have tried many diets including WW and South Beach. I recently did a three month challenge (mid January to just last Monday) with the website www.eatingfree.com. I had mild success (lost 8.6 pounds). I also am trying to give up soda (my caffeine as I don't drink coffee). I am down to one a day in the morning. I gave up sweets during Lent (not as hard as I thought) but when Easter was over I fell right back into my old habits. I have decided to give them up again except for the rare occasion because it's just too easy for me to start back in again.
I would like to lose at least 50 pounds, which would put me in the normal weight range for my height (5"3'). This week I started walking 30 minutes at a time on my treadmill, occasionally with an incline. I am aiming to do that 2-3 times a week. I also log my food using LoseIt and have been using a Fitbit for almost two months. I like how they sync with each other.
I want to lose the weight not only to make me feel better, but I want to model healthy habits for my son, who is 22 months old. I also am starting to think its holding me back somewhat from conceiving again. I had a hard enough time having my son and I would really like another, but that is a whole other story!
I would be grateful for any advice you could offer me! I will be away from the computer for awhile but I promise to check back.
Thanks!
Re: I need help please (sort of an intro - somewhat long)
Hello! I didn't see your post a few months ago, as I am new to this board... Did you like the c25k program?
I am the same height as you, and am also trying to lose weight. I found that setting a goal (not weight related) was helpful to me. For example one of my current goals is running 4 miles, at a 10 min mile pace, without walking at all. Then I can work toward that goal, and as I am working towards it, I will hopefully lose weight in the process.
I also have found that weight training has helped begin to tone up my body, and although you might put on muscle weight, the transformation from fat to muscle can make you lose inches as well as just make your body look better overall.
As far as the healthy eating is concerned, it would be helpful if you could post some typical meals here for everyone so that we can give suggestions.
Congratulations on deciding to become more healthy, and good luck!
Thanks for the reply! I liked the C25K but I have figured out that I don't think running is for me. At least not right now. Maybe when I lose some of the weight.
Here is yesterday's menu:
Breakfast: 1 cup oatmeal w/ brown sugar and raisins, diet Mountain Dew (what they sell here at work. If I kept soda at home I would drink it all and then some!)
Lunch: 1 cup macaroni and cheese, 2 oz sliced apples, 1 bag white cheddar PopCorners (pop corn chips) and a Sobe Lifewater (0 calories)
Dinner: 1 cup white rice with a diced chinese sausage and 1 tablespoon oyster sauce.
I am also aiming to drink 1L of water a day to start with.
I might suggest you try to fit in more veggies and fruits into your diet. Yesterday's included raisins and apple.
What I notice is suspiciously missing from this menu is vegetables and whole grain. Although I'm no expert, it seems to me that your menu here is VERY high in carbs/starches and low in fiber/protein. Was this a one-off day or is this type of menu typical?
PR's
5k 10/15/11 30:34 9:51 pace
8k 9/24/11 55:20 11:08 pace
10k 11/24/11 11:24 pace
10 mile 4/25/10 2:03:54
Seems like you get a lot of carbs and not a lot of protein. When you did South Beach, did you learn a lot about simple carbs? I don't know about the food journals you are doing, I have only used sparkpeople (not enough was pre-entered in there for me) and myfitnesspal - which is more my speed. I think both had a pie graph showing you what you ate for the day and how you might want to change it, like if you were heavy on the carbs and too light on the protein.
I'd start by eating eggs for breakfast and not drinking anything except water. Don't waste any of your calories with foods that do nothing for you. White rice is pretty much like eating sugar.
First, I am amused at your screen name because my coworkers call my TinyHands and constantly link me pictures from the related SNL skit.
Second, I think that your exercise (walking) is good but it won't be enough. I highly recommend looking into interval training and weight lifting. I was able to lose my first 40 lbs doing cardio, then I stalled out pretty badly until I put on some good muscle mass. Now the weight is coming off a lot faster and I feel really good!
Finally, as others have said, your diet is severely lacking in fruits and vegetables. Here are a few suggestions for each of the meals from yesterday:
Breakfast: 1 cup oatmeal w/ brown sugar and raisins, diet Mountain Dew (what they sell here at work. If I kept soda at home I would drink it all and then some!)
-Add some chia seeds or nuts to the oatmeal, and ditch the soda when you can.
Lunch: 1 cup macaroni and cheese, 2 oz sliced apples, 1 bag white cheddar PopCorners (pop corn chips) and a Sobe Lifewater (0 calories)
-The mac and cheese has to go, it's processed and full of things that are no good for you, instead, try a quinoa salad or a white bean and tofu salad you can make on the weekend and eat for the first few days of the week.
Dinner: 1 cup white rice with a diced chinese sausage and 1 tablespoon oyster sauce.
-I know this is hard, because brown rice is kinda gross, but find a way to like it. I highly suggest Lundberg's Short Grain Brown Rice, which gets nice and soft. I'm not familiar with chinese sausage, but make sure you're eating turkey or chicken sausage for high protein low fat. Add some veggies to this meal too! It will help you feel full and you need the nutrients.
Also - snacks. You've got none listed, and you'll eat less at meals if you snack! Fruit, veggies, nuts, are best.
Good luck!
Breakfast: 1 cup oatmeal w/ brown sugar and raisins, diet Mountain Dew (what they sell here at work. If I kept soda at home I would drink it all and then some!)
--Use only half of the brown sugar in your oatmeal, maybe 1-2 tsp. The raisins are good, add more. They have lots of fiber. Ditch the Diet Mountain Dew. Do you drink coffee? A coffee with some Stevia or Splenda will give you the same caffeine wake up. (So says the self confessed Caffeine Free Diet Coke Addict.)
Lunch: 1 cup macaroni and cheese, 2 oz sliced apples, 1 bag white cheddar PopCorners (pop corn chips) and a Sobe Lifewater (0 calories)
-Ditch the prepacked popcorn. Make some popcorn at home but with no cheese and no butter. You can add a small amount of salt to taste. Popcorn is a whole grain and is not bad for you. Add more apples. Add some natural peanut butter to the apples for the protein and good fats.
Dinner: 1 cup white rice with a diced chinese sausage and 1 tablespoon oyster sauce.
-Change out the white rice to brown rice or brown long grain rice. Avoid all "white" carbs. Go whole grain. They contain fiber and more nutrients. I used to hate whole grains but made the switch gradually years ago. I couldn't think about eating "white" grains now. Add some vegetables. They are good for you and will help fill you up. If you don't want to cook veggies, add a salad but skip the croutons.
Where are your snacks? Read the Planned Eating/Exercise post daily to get some ideas.
Southeastern Cycling
My Nest Bio and Cycling Advice
Thanks for all your suggestions! Those were typical meals for me. Once I cut out sweets I realized I eat A LOT of carbs, and most of the veggies I do eat are starchy (i.e. corn and peas). I am working on expanding my palate, as I can be somewhat picky.
I guess I didn't stick with South Beach long enough to learn about simple carbs. I do know that I was hungry about three hours after breakfast yesterday. Today I had scrambled eggs and a bagel thin with an ounce of cream cheese and I am not hungry yet (4 hours later).
This -with a modification of the white rice part. Converted white rice is actually lower on glycemic index than potatoes or even brown rice. But 1 cup is a HUGE portion. 1/2 cup will net you 2 servings worth of carbs.
My body hangs onto carbs big time, so I try to limit mine to 2-3 low GI carb servings a day. And I always try to eat some protein with my carbs as well.
You need to really up the lean protein and your fruit and veggie intake. Once you cut out the excess carbs, you'll be amazed at how much food you can actually fit into your caloric target.
Also, have you tried to determine your base metabolic rate to see what you need to be eating?
I had no idea there was a tinyhands SNL skit! I'll have to look for it. I was nicknamed that when my friend noticed my "freakishly tiny hands".
I do like brown rice; I really should make it more. The trick is getting my husband to be enthusiastic about eating it. He'll eat it if I make it but given the choice he would take white. I do try to buy chicken sausage (especially at Trader Joes). Last nights dinner was a dinner of convenience. I know, excuses, excuses.
I figured the walking was a good way to start as I was doing no exercise before. I think I will look into DVD's. I don't want to join a gym (at least not yet) since last time I just paid for three years of non use.
We all have nights of convenient dinners. Mine tends to be a microwave brown rice pack and indian freezer meal, both from Trader Joes. Heck, last night we had chinese! No one is perfect, but make the steps and strides to be better.
Walking is a great way to get started. For a DVD, check out 30 Day Shred.
I would try and reduced the amount of processed foods you eat. I would add in more veggies and replace the white rice/mac cheese with the whole wheat varieties. I also try and limit my starchy grains to one a day. If you like pasta spaghetti squash makes an excellent replacement. I also like to have a snack or two during the day and I usually try and work some proteins in that way. For example today I had apple/almond butter and greek yogurt.
I have had my BMR calculated before; I think it was in the 1300-1400 range. LoseIt gives me 1400 cals/day not including my Fitbit adjustment and whatever exercise I do that day. This is to lose 1 1/2 pounds/week.
This may be too aggressive. Have you tried aiming for .5-1 pound loss per week?
Southeastern Cycling
My Nest Bio and Cycling Advice
I've never heard it called tasteless before, if anything, I find it to be far more strongly flavored than regular yogurt.
But try the honey one anyway, it might surprise you.
Regular yogurt makes me want to throw up, but I don't mind Greek yogurt. I would just give it a try. There are tons of different companies and types. If it isn't for you, no big deal, but I find it keeps me full though my afternoon workout.
Greek yogurt is, on the whole, a love/hate thing. I think plain and most of the major brands taste strongly like sour cream. Last thing I want to eat when I'm dieting is a half-cup of fruit-flavored sour cream.
However, I have tried and REALLY like the Greek Gods brand in Honey. Yes, there's sugar in it, but its texture and flavor are much more palatable. What DH and I will do is quarter 4 strawberries each, then put a tablespoon or so of the Greek Gods yogurt on top, sort of like a dip. Delicious and a great dessert.
It's not just about the total calories, but what type of cals. Here are a couple of my food journals from this week in the 1400 range. It's a TON of food:
1437 TOTAL
B: 1slice sprouted grain toast, 2 egg whites, slice cheese, 2 slices ham, coffee - TOTAL 235
Snack: 1/2 c yogurt with 1/2 c rasp, almonds 220
L: can of tuna w 2 TB FF Miracle whip, 3 cups spinach salad w peppers and cucumbers TOTAL 210
S: , apple with PB , coffee 217
D chicken breast 160g, steamed broccoli/caul 40, 100g g beans 40 g snow peas 42 gram smart pasta w 2 tb milk and 30 grams parm 555
1432
chicken breast 200g, 1/3 cup converted rice, green beans, asparagus, homemade tzaziki 450
B: 2 eggs, 1 white, 2 tb milk, swiss cheese, 2 slices ham coffee 325
S: yogurt, rasp, strawberries 170
L: salad, 130g chicken, apple with PB 342
S: chocolate oatmeal muffin, coffee 165
What I have learned through using SparkPeople is to eat high protein, low carb, low fat. Through experimenting with my diet I have learned to keep myself full this way. I also eat my three main meals and two snacks so about 5 times/day. The ladies here have given some excellent food suggestions!
As for working out........I can't do the running either. My body just can't take it. I had done C25k and ended up injuring my hip. I was out of commission after that. What I do instead is walk the treadmill WITH AN INCLINE! The incline is key as you burn waaaaayyyy more calories. At first you won't be able to set the incline very high but now when I get to the gym and it's a walking day I crank the treadmill to a 10 incline and walk between a 3.7 and a 4.0. If I'm having a sluggish day I do a 3.5. You will still burn 10+ calories/minute (according to the treadmill). I usually go for an HOUR if I'm not doing strength training that day and 30 minutes if I am.
I also agree that strength training is important. Lean muscle burns fat faster. In fall I was doing just cardio and watching my eating. The lbs were coming off but I knew I would eventually plateau. This time I'm doing it "right" with strength training too. The weight is coming off slower but my husband said he can see a difference in my physique. I know that as my muscle builds the weight will drop faster. It took two weeks of working out to really begin to see movement on the scale but now it seems to be going better for me.
Also, set non-weight goals. Dig out an old pair of pants or a dress that you want to wear again. I have three pairs of jeans set aside of varying sizes. I'm going to work my way from one pair to the next until I'm able to get back into the tightest pair! Also, take your measurements. You may not see lbs but if you see inches you will know it's working!!!