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RE: Women Losing Weight - 6/3/2008 12:36:06 PM
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HisCovenant
Posts: 4481
Joined: 4/12/2005
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I am going to join in, too. I've been struggling to lose weight for about 18 months.
quote:
What is your ultimate goal for your body? Do you have mini-goals set up along the way for yourself? I'm not really a goal-oriented person. Mostly, I just want to be strong and healthy and rid myself of the excess fat so my bone structure is balanced. The pictures csl7037 posted are a little more ripped than I want to be, but they are in the right vein of where I want to go: healthy & strong, not flabby, weak, & skinny. I think that means I need to lose about 30-45 lbs of fat. With gaining muscle, though, I don't know that I will weight that much less in the end. I'm not hooked into an exact weight or size.
quote:
Do you have a plan to get there, or are you looking for one?
I have tried 1200 cal, 1400 cal, 1500 cal, whole foods, adding weight lifting, and adding cardio exercise. I've been to my doctor twice for blood tests and there is nothing wrong with me that we can find any clues to. When I was doing 1400 cal of whole food, 5 lbs disappeared one month. It didn't happen gradually. The next month I was faithful, hoping I'd finally found the key and lost nothing. Currently, I am doing just whole foods and not counting calories. That led to me gaining back that 5 lbs, but maintaining otherwise. I need help finding what will make my body release weight in a healthy manner!!
BTW, my clothes aren't fitting me differently. It's not just the scale that says my body isn't changing.
My plan is to stick with whole foods, but I really need some help figuring out the rest. Counting calories doesn't work for me. I think I need to watch the balance of carbs, but am not sure how that's done or what balance my body needs. Anyone game for explaining that to me and showing me how to do a percentage of fat, carbs, and proteins? Or does anyone have any other healthy method that might help?
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Do you have a time line you're working in to be 'in shape' by?
The rest of my life? No, I don't have an immediate goal. I just want to be strong, healthy, and look good as quickly as is safely possible. It's not a race to a certain date for me, just a lifetime goal.
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My friends call me Zippy!
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RE: Women Losing Weight - 6/3/2008 2:22:16 PM
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HisCovenant
Posts: 4481
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That's one reason why I am such a big believer in restrictive eating. I've seen my father make excuse after excuse to overindulge and consume junk without eating anything healthy for days at a time. I've seen it grow from occasionally poor decision, a weekly poor decision, to a daily poor decision, to a minute by minute poor decision. I know I have the same tendencies that he has and I want to overcome them. I'd rather make wise choices that lead to my goal be the habit of my life instead of poor decisions that lead me away from it. The only way I find to have that self-control is remove the temptation such that there isn't a poor decision cycle started.
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-HisCovenant/ Zipporah
My friends call me Zippy!
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RE: Women Losing Weight - 6/3/2008 2:33:35 PM
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BlessedMamaofmany
Posts: 2008
Joined: 4/12/2005
From: Just north of nowhere
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quote:
ORIGINAL: 3cappuccinosmom
Self control--I have none. If there are Oreos in the house, they will all be in my tummy in a mimimum of 3 days.  I am a terrible snacker, and I know I got that from my mom. I used to be so mortified as a kid, because she has always been overweight but whenever she went anywhere, she would buy a candy bar or something "for her blood sugar". I regret my attitude because I have turned into her. Always justifying it in some way.
Here's the stupid thing I do: I buy some snack I really want, or bake something, telling myself "This time, I'm just going to have one small piece a day. Enjoy it but not overindulge". Yeah right. 
kindred spirits Maggie. You are I are kindred spirits. I once baked a double batch of cookies (at least 40)...but the time I was done baking..there were only 20. 
I have no self control either.
But on a good note. I went to Sam's club today, got a 10lbs bag of apples (my kids eat those like candy), celery, green peppers, and carrots. I have ranch dressing and will consider that my evening treat. Veggies dipped in ranch! Yum!
I also just finished a snack of an apple cut up with (all natural) peanut butter on it...that was major yum.
Sandy
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Geico saved 15% by switching to Chuck Norris
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RE: Women Losing Weight - 6/3/2008 3:01:59 PM
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HomeSpunLady
Posts: 1210
Joined: 4/12/2005
From: Lovely Pennsylvania!
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You know, I was a terrible snacker too and the only thing that woke me up was I wrote down every single thing that went in my mouth, size, how many and calories. At the end of the day I was shocked, ashamed and motivated. I wanted to do better the next day. Having a food diary kept me accountable to myself, and my hubby.  He never asked to see it, but I asked him to look at it. Knowing my husband would look at it helped me to keep it under control. When I started doing this the weight started coming off, easily. And once you start saying no to yourself, it gets easier and easier.
I still bake goodies, but I freeze them. It makes it harder for me to get to them. Also, I sub applesauce for the oil, butter or fat. Helps a lot to cut the fat.
I know it may sound very tight, but its what I had to do to loose the weight. And you know what? I still do it. I know I preggy, but it helps me to see it on paper. I don't limit fruits and veggies, but I know that if I eat that cookie, cake or muffin it's gonna end up on that paper. And I don't need that stuff. Baby doesn't need it either. It was very easy for me to just say "oh, well, I'm pregnant I can eat another piece of dutch apple cake, Sure! I can burn it off later." And then wonder why I had gained so much in a month.
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Kathryn
Just Me
Our little bun is here!
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Sept 27
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RE: Women Losing Weight - 6/3/2008 3:17:19 PM
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KatMack
Posts: 981
Joined: 4/12/2005
From: Along the Canopy Roads
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I suffer from the endless cycle of beating myself up for eating poorly, feeling bad and then eating poorly in an attempt to feel better. Geesh! If I can see how ridiculous my responses are, why can't I stop them?!?
--Kat
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<-- My sweet blessings.
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RE: Women Losing Weight - 6/3/2008 3:17:33 PM
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sunshinesoprano
Posts: 1036
Joined: 4/12/2005
From: Georgia
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This is like a curse, I think.
I don't eat badly...in fact, I don't eat much. I eat cereal for breakfast w/skim milk, usually eat a slim fast bar or a drink OR a back of crackers and water for lunch, and then an early dinner around 5ish.
I work out at least 3 nights a week.
It's so frustrating. No woman in my immediate family is "naturally" thin.
_____________________________
Pure Heart-Fresh, Progressive Southern Gospel
Sing, laugh, love, PRAISE!
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RE: Women Losing Weight - 6/3/2008 3:25:18 PM
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ChiefWannahakaloogie
Posts: 5606
Joined: 4/11/2005
From: under your bed
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quote:
This is like a curse, I think.
I don't eat badly...in fact, I don't eat much. I eat cereal for breakfast w/skim milk, usually eat a slim fast bar or a drink OR a back of crackers and water for lunch, and then an early dinner around 5ish.
I work out at least 3 nights a week.
It's so frustrating. No woman in my immediate family is "naturally" thin.
the fact that you aren't eating very much is probably the problem. im sure you alreayd know this, but your body will go into starvation mode if it isin't getting the carbs and proteins it needs, so it'll hold onto every bit of fat you have.
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Ich bin eine wütende bäcker frau, und iche backe dich
*food*
Ice cream love
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RE: Women Losing Weight - 6/3/2008 3:51:31 PM
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firefightermama
Posts: 1397
Joined: 10/24/2006
From: Canada
Status: offline
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quote:
ORIGINAL: HisCovenant
My plan is to stick with whole foods, but I really need some help figuring out the rest. Counting calories doesn't work for me. I think I need to watch the balance of carbs, but am not sure how that's done or what balance my body needs. Anyone game for explaining that to me and showing me how to do a percentage of fat, carbs, and proteins? Or does anyone have any other healthy method that might help?
The way of eating that I followed for a long time, and worked great was the GI diet. It talks about eating foods that don't spike your blood sugar so you don't have that crash. The author is also a former president of the Heart and Stroke foundation, so he's super health oriented too, not just weight loss.
His website is HERE
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"I wish I was a glow worm, cuz glow worms are never glum.
How can you be grumpy when the sun shines out you
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RE: Women Losing Weight - 6/3/2008 4:00:09 PM
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christsstar
Posts: 4849
Joined: 4/8/2005
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Regarding carbs: it's important to stick with complex carbs and whole grains. The more work your body has to do to break down the food into it's basic molecules, the less that enters your bloodstream. Your body also works hard and burns energy to break the food down.
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RE: Women Losing Weight - 6/3/2008 5:28:22 PM
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csl7037
Posts: 1378
Joined: 3/24/2008
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quote:
ORIGINAL: HisCovenant
My plan is to stick with whole foods, but I really need some help figuring out the rest. Counting calories doesn't work for me. I think I need to watch the balance of carbs, but am not sure how that's done or what balance my body needs. Anyone game for explaining that to me and showing me how to do a percentage of fat, carbs, and proteins? Or does anyone have any other healthy method that might help?
This might be the best breakdown I've ever seen for calculating calories and protein/carbs/fat.
The BMR formula can make you crazy, though; if you don't want to go into all that, a good rule of thumb is to base calories on 8-10x bodyweight/day. So for a 150lb person, start shooting for 1200-1500 calories. Protein should be at least 1g/lb or 150grams/day - at least. The calories in 150 grams of protein would come to about 600 calories (4 calories/gram). That leaves approximately 800 calories for carbs and fat. To balance carbs and fat, you would get a goal of 150g+ protein, 100g carbs, and 44g fat which would be about a 50/25/25 ratio.
There are different theories on macros and you kinda have to see what works for you. Body for Life, for example, advocates a 40/40/20 split. That's balanced carbs and protein. Personally, for losing weight, I prefer to balance carbs and fat more like 60/20/20. A lot of trainers and bodybuilders recommend 33/33/33, though. Right now I'm carb cycling, though, so I've got three different levels I'm working with. Protein and fat remain constant at 188g and 32g while carbs fluctuate from 65g (off days) to 165g (heavy workout days).
Fitday.com is the best and easiest way to track calories and see the protein, fat, and carbs by grams and by percentages. It's free and easy.
This is another great article that gets pretty detailed but it's a solid foundation for sure. And this is the companion article where she outlines a great basic workout plan. This is the plan I'm doing now.
< Message edited by csl7037 -- 6/3/2008 5:45:27 PM >
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RE: Women Losing Weight - 6/3/2008 5:32:30 PM
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HisCovenant
Posts: 4481
Joined: 4/12/2005
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Thanks. That makes sense.
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-HisCovenant/ Zipporah
My friends call me Zippy!
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RE: Women Losing Weight - 6/3/2008 7:12:50 PM
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firefightermama
Posts: 1397
Joined: 10/24/2006
From: Canada
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I used to use Fitday.com but it took so so so long every day to input everything. I wish there was a quicker way
_____________________________
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"I wish I was a glow worm, cuz glow worms are never glum.
How can you be grumpy when the sun shines out you
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RE: Women Losing Weight - 6/3/2008 8:11:00 PM
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HisCovenant
Posts: 4481
Joined: 4/12/2005
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Back when I counted calories I used Calorie Count Plus. I'm going to start balancing proteins/carbs/fats and will probably go back to that. I just need to find out what target percentages to start with. I need to read thos articles about nutrition csl7037 posted another time or two to make sure I have absorbed all the info.
_____________________________
-HisCovenant/ Zipporah
My friends call me Zippy!
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RE: Women Losing Weight - 6/3/2008 10:44:26 PM
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csl7037
Posts: 1378
Joined: 3/24/2008
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quote:
ORIGINAL: HomeSpunLady
You know, I was a terrible snacker too and the only thing that woke me up was I wrote down every single thing that went in my mouth, size, how many and calories. At the end of the day I was shocked, ashamed and motivated. I wanted to do better the next day. Having a food diary kept me accountable to myself, and my hubby. He never asked to see it, but I asked him to look at it. Knowing my husband would look at it helped me to keep it under control. When I started doing this the weight started coming off, easily. And once you start saying no to yourself, it gets easier and easier.
I still bake goodies, but I freeze them. It makes it harder for me to get to them. Also, I sub applesauce for the oil, butter or fat. Helps a lot to cut the fat.
I know it may sound very tight, but its what I had to do to loose the weight. And you know what? I still do it. I know I preggy, but it helps me to see it on paper. I don't limit fruits and veggies, but I know that if I eat that cookie, cake or muffin it's gonna end up on that paper. And I don't need that stuff. Baby doesn't need it either. It was very easy for me to just say "oh, well, I'm pregnant I can eat another piece of dutch apple cake, Sure! I can burn it off later." And then wonder why I had gained so much in a month.
If I don't track it, I can't control it. Fitday.com is my homepage! I know there are a couple of similar sites - just make sure it's a free one; no reason to pay for it certainly! It's pretty easy when you get into a routine with it - we really usually do eat the same foods most days anyway. When you get established on it, you're really only inputting new or unusual things you might add here or there.
quote:
ORIGINAL: HisCovenant
Back when I counted calories I used Calorie Count Plus. I'm going to start balancing proteins/carbs/fats and will probably go back to that. I just need to find out what target percentages to start with. I need to read thos articles about nutrition csl7037 posted another time or two to make sure I have absorbed all the info.
It does take a couple times getting through some of those articles to "get it" and even once I've read it and made my plan, I constantly tweak it or make changes along the way. I've read a slew of articles on carb cycling for probably a year. I've really just now started to grasp the concept and get going on it. (That one article I linked explains it really really well - finally.) But start simple - set a 9x bodyweight daily calorie goal and maybe shoot for eating CLEAN for 50/25/25 (or 40/40/20 or 33/33/33, people have success on any or all of those breakdowns). Then you can make adjustments from there.
< Message edited by csl7037 -- 6/3/2008 10:56:10 PM >
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RE: Women Losing Weight - 6/4/2008 8:47:47 AM
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HomeSpunLady
Posts: 1210
Joined: 4/12/2005
From: Lovely Pennsylvania!
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Yes, I agree. I just got into a routine of it and it was easy. I used Nutridiary.com It's free and you can input your exercise for the day and it calculates that against your intake. Helps you to know your net caloric intake for the day. It also figures out what your caloric needs are and has that as a limit. As you loose weight and input it, the caloric need goes down automatically. It's nice. After I have the baby I'll be using it again. After a while, though, you begin to know your 'numbers' and can judge more, rather than measuring everything.
_____________________________
Kathryn
Just Me
Our little bun is here!
Rhys Athanasius
Sept 27
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RE: Women Losing Weight - 6/4/2008 9:16:39 AM
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KatMack
Posts: 981
Joined: 4/12/2005
From: Along the Canopy Roads
Status: offline
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I use Sparkpeople.com for the same purpose. I really like that Sparkpeople also offers a recipie builder so you can get full nutritionals on food that you make at home.
They also provide a ton of great motivational tools.
Kathryn- sparkpeople has a sister site, babyfit.com, just for expectant and nursing moms.
--Kat
< Message edited by KatMack -- 6/4/2008 9:25:26 AM >
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RE: Women Losing Weight - 6/4/2008 9:19:33 AM
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paulsbride
Posts: 1964
Joined: 5/19/2005
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quote:
My man is a runner, and I would love to surprise him when he comes home to be able to run with him.
I posted without responding to Sandy!! Oops! Anyways, Sandy, I bet your hubby will find that hot if you could run with him!! Paul is always talking about how much he misses working out with me and how he can't wait to start doing it again. He wants to get me mountain biking now, and he seriously talks about this DOZENS of times a week. He finds me working out with him sexy... Lol, so anyways, your man will probably find it rather attractive to have you as a running partner too!!
quote:
There are Oreos in the cupboard, and ALL day yesterday I wanted some, but I didn't have any! I was so happy with myself!
Good for you!! 
We're like Ryanne - we try not to keep junk in the house. Right now we have some Harry & David's Moose Munch, bought it yesterday for Paul for Father's Day. But it's a rare, special treat that will be eaten in moderation.
We also have Coke in the garage and Fuze drinks, but I got them for pennies each and we just use them for when company comes over.
At the moment I can't think of any other junk food we have in the house. We just don't let it in the house. And Paul's asked me not to bake, and if either of us do bake most of the raw dough goes straight to the freezer, then we just bake 2-4 cookies at a time.
Yesterday I realized that by the time this pregnancy is over I'll be close to 200 lbs!! I don't think I look like it! But I started out at 155 lbs, and right now I am up to 189 lbs. I have 5 weeks to go.
Paul in all his 6"5 muscular glory is only 35 lbs more than that!
I like the picture posting people have done, I'll do that soon
< Message edited by paulsbride -- 6/4/2008 9:28:16 AM >
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<--- 25 weeks
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RE: Women Losing Weight - 6/4/2008 10:28:18 AM
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csl7037
Posts: 1378
Joined: 3/24/2008
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I wanted to check in here today and see what everyone is planning to do today (except for you very pregnant mommies-to-be who are just lurking for now). If you don't have a plan, if you don't have a goal, you wont get anywhere.
My plan today was to get up and go to the gym for a lifting day. But I'm still so sore and I don't really even know why! What's sore isn't even something I really worked on Monday! It's weird. Maybe it's from yoga, I don't know. But I have to teach two classes tonight so I didn't think it would be smart to go ahead with my own workout this morning.
But with the two classes tonight, I'm still going to make this a "moderate" day for food. That's my 1500 calorie day with 188g protein, 115g carbs, and 32g fat for my goal. I'm going to make tomorrow a "low" day and only take the one step class (and maybe yoga). Friday will be a "heavy" day and I'll squeeze in two lifting workouts. I'll still be behind on my schedule for lifting but with all these extra classes, I really am trying to be smart and not push myself to an injury that I can't afford. We're going to the Nick Hotel in Orlando this weekend but I'm still going to try really hard to keep Saturday and Sunday "low" food days (1300 cal). Dh will be good with me, I'm sure, but it'll still be hard with the kids and my dad eating pizza and junk!!!
I also saw a couple things I missed yesterday that caught my eye this morning....
quote:
ORIGINAL: blue_orchid
quote:
This is like a curse, I think.
I don't eat badly...in fact, I don't eat much. I eat cereal for breakfast w/skim milk, usually eat a slim fast bar or a drink OR a back of crackers and water for lunch, and then an early dinner around 5ish.
I work out at least 3 nights a week.
It's so frustrating. No woman in my immediate family is "naturally" thin.
the fact that you aren't eating very much is probably the problem. im sure you alreayd know this, but your body will go into starvation mode if it isin't getting the carbs and proteins it needs, so it'll hold onto every bit of fat you have.
blue_orchid is right, you need to eat!! I'm not sure I really buy into the "starvation mode" theory. I've seen figure competitors slash calories down to next to nothing to drastically drop fat. But this only works short term and, even at 800-900 cal/day, those crazy ladies are eating very CLEAN, high quality foods and supplementing heavily to keep their systems cranking. You're just not giving your body what it needs to function!
For curiosity's sake, I plugged in what you're eating in a day (approximately): 1c. mueslix, 1/2 c skim milk, 1 zone bar, 6 oz chicken, 1c broccoli, 1c brown rice...I got 1100 calories at 34% protein (only 89g), 48% carbs (142 g), and 18% fat (21g). You aren't giving your body anything to build muscle with - which is what your metabolism has to have; all those carbs are just burning right through you in short bursts.
If you currently weigh, about 110 lbs, you can function quite well on 1100 calories. But, even at that, you'd need at least 110g protein, 83g carbs, and 37g GOOD fats. I just threw this together very quickly. But what that would look like in an average day, for an effective weight loss plan (or a healthy diet in general) would be something like:
6am - 3 egg whites, 1 c skim milk, 1 fish oil supplement and 1 multivitamin
9am - slim fast bar (OK here but real food would be better)
Noon - 1/3 c diced chicken, 1 c raw spinach, 1 oz shredded cheddar cheese, fish oil supplement
3pm - 3/4 c lowfat cottage cheese, 1/2 c raw pineapple
6pm (just after your workout) - 3 oz chicken, 1 c broccoli, 1/2 c brown rice, fish oil supplement
9pm - 1/2 oz roasted almonds, 1/2 c skim milk
...WAY more food, way more nutrition...SAME calories...much better macros. All that comes to about the same number of calories (1100), 114 g Protein, 89g carbs, and 33g fat (approximately 40% protein, 30% each carbs and fat).
If any of that really just doesn't sit well with you - if you despise cottage cheese, for example (although I think it's the perfect food and you should really try it before you discount it!), let me know and I can try to find alternatives. Food shouldn't be where we go for comfort, but it doesn't have to be complete torture either.
quote:
ORIGINAL: HomeSpunLady
Yes, I agree. I just got into a routine of it and it was easy. I used Nutridiary.com It's free and you can input your exercise for the day and it calculates that against your intake. Helps you to know your net caloric intake for the day. It also figures out what your caloric needs are and has that as a limit. As you loose weight and input it, the caloric need goes down automatically. It's nice. After I have the baby I'll be using it again. After a while, though, you begin to know your 'numbers' and can judge more, rather than measuring everything.
Just a note, be careful of the exercise calcultors on these sites. Just like the calories burned according to what the treadmill says, it can be pretty far off. The only really reliable way to estimate calories burned is with a heart rate monitor. Using these estiamators, just be sure you WAY under-estimate.
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RE: Women Losing Weight - 6/4/2008 10:42:56 AM
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sunshinesoprano
Posts: 1036
Joined: 4/12/2005
From: Georgia
Status: offline
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Thanks for the info...
Honestly, the reason I don't eat isn't to try to starve, but it's because when I eat during the day it tends to make me sick. However, by the end of the day, I'm starving.
Most mornings I get a fruit/yogurt/granola parfait from our cafe' and some water or coffee, and if I'm feeling really drained, I'll get some scrambled eggs.
I don't snack...perhaps I should. I keep cereal/granola bars or trail mix around.
I drink a LOT of Skim Milk...I couldn't live without it.
_____________________________
Pure Heart-Fresh, Progressive Southern Gospel
Sing, laugh, love, PRAISE!
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RE: Women Losing Weight - 6/4/2008 10:48:35 AM
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firefightermama
Posts: 1397
Joined: 10/24/2006
From: Canada
Status: offline
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csl7037 what is the purpose of the fish oil supplement?
_____________________________
~yolanda~
"I wish I was a glow worm, cuz glow worms are never glum.
How can you be grumpy when the sun shines out you
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