RE: Women Losing Weight (Full Version)

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csl7037 -> RE: Women Losing Weight (6/4/2008 11:02:12 AM)

quote:

ORIGINAL: firefightermama

csl7037 what is the purpose of the fish oil supplement?


Heart health and joint health, primarily. But there's lots of evidence that it aids in fat loss as well.



HisCovenant -> RE: Women Losing Weight (6/4/2008 11:03:41 AM)

quote:

ORIGINAL: csl7037
...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).

This bold part really confused me. If fat and carbs were both 30%, shouldn't their grams be equal (or close to it?) Can you explain really specifically why not so I can set my own eating habits correctly?

I am planning to up my protein intake and lower my carb intake. I looked back at my past logs and found that my ratios had been about 25/50/25. My goal is to change to 50/25/25. I'll be fishing around trying to find out how to get that balance for the next couple of days. I'm not used to looking at nutrition from this perspective.

Fish suppliments have Omega-3s and are good fats that help to lower cholesterol, among other things. Most Americans don't eat enough high quality eggs, fish, nuts, and seeds that contain these essential fats.



csl7037 -> RE: Women Losing Weight (6/4/2008 11:10:55 AM)

quote:

ORIGINAL: HisCovenant
quote:

ORIGINAL: csl7037
...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).

This bold part really confused me. If fat and carbs were both 30%, shouldn't their grams be equal (or close to it?) Can you explain really specifically why not so I can set my own eating habits correctly?

I am planning to up my protein intake and lower my carb intake. I looked back at my past logs and found that my ratios had been about 25/50/25. My goal is to change to 50/25/25. I'll be fishing around trying to find out how to get that balance for the next couple of days. I'm not used to looking at nutrition from this perspective.


1g Protein = approx 4 calories. 1g Carbs also = approx 4 calories. 1g fat = 9 calories.

That's where that comes from.

I like 50/25/25. If you were shooting for 1100 calories (don't be afraid to up that, though, if you need to, as long as you keep it clean and in your macros)...it would come to:

550 calories from Protein = 137grams
275 calories from carbs = 69 grams
275 calories from fat = 31 grams

That's a good plan but you might feel wiped out on workout days, especially if/when you're lifting. On those days, you could probably increase carbs a bit. Maybe a 40/40/20 that day and maybe even a couple hundred more calories.



csl7037 -> RE: Women Losing Weight (6/4/2008 11:14:55 AM)

Hey, I hate to sound like I'm lecturing. I'm just a big geek who reads everything I can, I like to crunch numbers, and I have to obsess about things to make progress. But the one thing we've not touched on here is WATER. I was just sitting here thinking "why am I hungry?" I just had an enormous bowl of cottage cheese and pineapple - YUM! And it dawned on me I've only had about 20oz water this morning.

1 gallon + per day!! Very important! Your body needs it but, also, sometimes when you think you're hungry, you're really just thirsty.



csl7037 -> RE: Women Losing Weight (6/4/2008 11:58:28 AM)

For kicks, I just worked up the nerve to post these. I should've blocked out my face, maybe. But the no makeup picture's not nearly as scarey as the make-up picture - what was that about!?!? Anyway, I think that was at my ds' 1st birthday (abt December 2001). That was probably my biggest or close to it. There are very few pictures of me around that time; that's all I could find. The new pictures are a good motivator for me. Still have work to do, for sure, but looking back, I guess I've accomplished a lot. Consistency is my problem but it helps to see it.



Mrs.Wifey -> RE: Women Losing Weight (6/4/2008 12:18:14 PM)

quote:

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.


I was about 190lbs when I had Gabby and she was early[8|]

quote:

I wanted to check in here today and see what everyone is planning to do today


Today I am just watching my eating, and aiming for getting enough protein. I am in the middle of packing so I won't be working out formally but I am doing more housework then normal.

50/25/25 is probably the closest to what I tend to eat, although I worry about carbs more then anything else because of my IR. Although since we've switched to clean eating it's not nearly as bad since they are whole grains and don't affect my blood sugar the same.

CSL, your "now" pictures are about what my end goal is, lol.



HisCovenant -> RE: Women Losing Weight (6/4/2008 12:42:39 PM)

quote:

ORIGINAL: Mrs.Wifey
CSL, your "now" pictures are about what my end goal is, lol.


I'm the same.

So I am wanting to balance my calories to 50/25/25 (on nonlifting days) and not my grams. I get it now.



csl7037 -> RE: Women Losing Weight (6/4/2008 12:57:47 PM)

quote:

ORIGINAL: HisCovenant
So I am wanting to balance my calories to 50/25/25 (on nonlifting days) and not my grams. I get it now.


Right 50% of calories are from protein, 25% are from carbs, and 25% are from fat.

[(protein grams)x4]+[(carb grams)x4]+[(fat grams)x9]=daily calorie goal

or

Calories x 0.5 = protein calories . . . protein calories divided by 4 = protein grams
Calories x 0.25 = carb calories . . . carb calories divided by 4 = carb grams
Calories x 0.25 = fat calories . . . fat calories divided by 9 = fat grams



PrincessDonna -> RE: Women Losing Weight (6/4/2008 1:04:17 PM)

I have to admit, I'm way intimidated by the technical talk and the looks of those who are even beyond my ultimate goal. BUT I know there are enough others here in my boat, so I'll post too.

What is your ultimate goal for your body?

Health. I want to feel healthy. It's not about weight for me, it's about how I feel about my body. Anything under 180 would be great to start with. I'm at 240 right now, and almost 27 weeks pregnant. I weighed 180 when I got pregnant with Hannah, and 150 before I got pregnant with Noah. 150 is a pipe dream for me. My body type is not made to be skinny, and that's okay. I just want to not be obese.

Do you have a plan to get there, or are you looking for one?

Kinda...sorta...

Portion control, lots of water, and I hope to hire a teen from church to stay with the kids so I can exercise alone starting next spring. Baby due in Sept, winter starts shortly after here, hysterectomy around January, and then hopefully by spring, I'll be well enough to work on it.

Do you have a time line you're working in to be 'in shape' by?

No. Steady progress would be good.

If you aren't able to start working out now (pregnant mommas!! ) when do you intend to start reaching your goal?

Already answered.

Do you have mini-goals set up along the way for yourself?

I'd like to be down around 200 before the hysterectomy. I weighed 210 when I got pregnant with this baby. We'll see though...



Mrs.Wifey -> RE: Women Losing Weight (6/4/2008 1:07:15 PM)

quote:

I have to admit, I'm way intimidated by the technical talk and the looks of those who are even beyond my ultimate goal. BUT I know there are enough others here in my boat, so I'll post too.


Don't worry about the tech talk, some of us are just more dorky then others[;)] Really, even after working in a gym and working out for so long some of it still goes over my head.

In a way, we are all in the same boat, the majority of us here are just unhappy with our weight and looking to feel better about ourselves no matter how much we have to lose, ya know? I think we should focus on cheering each other on, not just on the numbers that we all have to lose.



paulsbride -> RE: Women Losing Weight (6/4/2008 1:12:58 PM)

quote:

I think we should focus on cheering each other on, not just on the numbers that we all have to lose.


I agree!!

Donna, it sounds like you have a good timeline in mind! What would you do when you hire a teen to stay with the kids?



firefightermama -> RE: Women Losing Weight (6/4/2008 1:36:59 PM)

I started the C25K yesterday. I'm trying not to be discouraged, because I could only run about half of the running intervals. Two reasons. One, my starting point was bad, so I ended up going uphill in all the wrong places. Two, it was too hot out. I may have to start going at night.

If I start a little further up the road, at my MIL's house instead of the corner of the road, I'll hit the big hill in the 5 minute warmup, and I won't have to run it.

I think I may have to do week one twice before I'm ready to move to week 2.

The podcast is awesome though, I love not having to think about it.



LaurainAL -> RE: Women Losing Weight (6/4/2008 1:48:03 PM)

Today my workout consisted of 20 minutes on the elliptical and then a tough upper body workout. I am beat.



csl7037 -> RE: Women Losing Weight (6/4/2008 1:48:11 PM)

quote:

ORIGINAL: PrincessDonna

I have to admit, I'm way intimidated by the technical talk and the looks of those who are even beyond my ultimate goal. BUT I know there are enough others here in my boat, so I'll post too.



It's a personality thing. Some people are motivated by crunching the numbers and being really precise about it.

Regardless, though, everyone needs a plan and needs to commit to it! There's so much misinformation out there, too, that you really have to take the time to learn what really works and avoid the hype and excuses. I dabbled in my share of fad stuff and wasted a few years wishing the weight away. It doesn't work. I finally decided to focus on the people who had actually done it and just try to do what they did. It's a learning process and takes commitment and consistency (consistency being my biggest problem for sure).



HisCovenant -> RE: Women Losing Weight (6/4/2008 2:11:21 PM)

I just cycled for 1 hour. My display said that I burned 1200 calories! I'm pretty sure it's broken. [:D] Anyhow, the exercise was good for me even if I burned closer to 300-400 calories (pure guess.)

Thanks for explaining about calories vs grams and showing the equations. That visual helps me a lot.



csl7037 -> RE: Women Losing Weight (6/4/2008 2:15:55 PM)

I just came across this...it's handy info...

Extra-Lean Proteins

Bass, Bison, Chicken Breasts, Cod, Crab (try canned, instead of tuna!), Egg Whites (boxed work well), Elk, Flounder, Extra Lean Ground Turkey, Chicken, or Beef (at least 95% lean), Haddock, Halibut, Orange Roughy, Ostrich, Perch, Protein Powder (Low carb & fat. Metabolic Drive is perfect!), Tilapia, Shrimp, Snapper, Tuna, Turkey Breasts

Complex Carbs

Beans (black,red, brown), Brown Rice, Cream of Rice, Ezekiel Bread, Grits, Oats, Oat Bran Hot Cereal, Quinoa, Rice Cakes (non-flavored), Tortillas (corn, rice, or spelt), Wild Rice, White Potatoes, Wheat Bran (FULL of fiber, perfect for low carb plans), Yams

Healthy Fats

Almonds, Avocados, Coconut Oil, Flameout (personal favorite), Flax Seeds, Flax Oil, Grapeseed Oil, Herring, Macadamia Nuts, Mackerel, Natural Peanut Butter (no oil added), Olive Oil, Pecans, Pumpkin Seeds, Salmon, Sardines, Sunflower Seeds, Walnuts

"Free" Veggies (few carbs; mostly fiber)

Alfalfa Sprouts, Artichoke Hearts, Arugula, Asparagus, Bamboo Shoots, Beet Greens, Bock Choy, Broccoli (already a staple for most of us), Brussels Sprouts, Cabbage, Cauliflower, Celery, Chard, Chicory, Chives, Collard Greens, Cucumbers, Endive, Escarole, Fennel, Jicama (some carbs, not entirely "free"), Kale, Leeks, Lettuce, Mushrooms, Peppers (GREEN; red and yellow have carbs), Radicchio, Radishes, Rhubarb, Sauerkraut, Scallions, Spinach, Water Chestnuts, Zucchini



PrincessDonna -> RE: Women Losing Weight (6/4/2008 3:30:07 PM)

quote:

What would you do when you hire a teen to stay with the kids?


Walk at a much better pace than I am able to while lugging 3-5 kids along, or ride bike. I'd really like to get into riding bike again. I used to ride 20+ miles every day, pre-Noah.[:D]



paulsbride -> RE: Women Losing Weight (6/4/2008 4:27:27 PM)

quote:

I used to ride 20+ miles every day, pre-Noah.


Wow! Good for you!!
I have never been much of a bike rider. In fact I don't think I have ridden one in close to 5 years... or more!!
We have two nice mountain bikes (Paul bought one for himself, and then traded a guitar for a bike for me) but I haven't ridden it with him!
He's just gotten big into mountain biking in the last two months or so, and is all excited about getting me riding.
His enthusiasm makes me want to try [:)]



daughter_of_faith -> RE: Women Losing Weight (6/4/2008 5:33:37 PM)

Donna, what about a stationary bike? Or a bike with a carrier (for the young'ens) and older kids on their own bikes? Obviously most of this is going to be AFTER you have your newest little one & your hysterectomy.

csl7037--thanks for posting this list. I appreciate it. Does anyone know if there would be a way to make some of these tips stickies?

Yolanda, I started the C25K yesterday as well. My experience was pretty good. I jogged & ran around my house (there's a circular path between some of the rooms). My son thought I was crazy.[8|] But he was my only audience that way. Did you download the podcasts to an iPod? I don't have one of those, but I do have a cell phone. I know it will play music, etc., but I haven't ever done so (not that tech savvy & DH keeps procrastinating teaching me). So...if it will play music, most likely I can download things like a Podcast, right? I counted everything out which was ridiculous (LOL) but I had The Message (thank you, DirectTV) on in the background.

I haven't officially decided to "join" in the accountability here as I'm a little apprehensive about some that don't have as much to lose, etc. My goals are WAY out there and really seem unobtainable...although at one point I was halfway to my initial goal. I've now gained back half of what I lost though [&:][:@][:o][&o]



christsstar -> RE: Women Losing Weight (6/4/2008 5:54:06 PM)

quote:

you download the podcasts to an iPod? I don't have one of those, but I do have a cell phone. I know it will play music, etc., but I haven't ever done so (not that tech savvy & DH keeps procrastinating teaching me).


What if you download it to your computer and then play it through the computer speakers if you're doign this at home anyway?



daughter_of_faith -> RE: Women Losing Weight (6/4/2008 5:59:07 PM)

Currently I have a headset hooked up as I don't have enough plug ins on my power strip to plug in the computer speakers. Our office is in a different part of the house...otherwise that might work...if I just switched out the speaker power cord for say the printer cord.



csl7037 -> RE: Women Losing Weight (6/4/2008 8:28:37 PM)

quote:

ORIGINAL: daughter_of_faith
I haven't officially decided to "join" in the accountability here as I'm a little apprehensive about some that don't have as much to lose, etc. My goals are WAY out there and really seem unobtainable...although at one point I was halfway to my initial goal. I've now gained back half of what I lost though [&:][:@][:o][&o][/color]


If we don't share the same kinds of numbers, we still share the "lose...gain-back...kick-yourself" tendency. When you look in the mirror and say why, why, why!?!?!? Man, I don't ever want to do that again! It kinda seems harder the second time you have to lose the same 15 pounds, then even harder the third, etc...stinks. I truly think maintaining is harder than losing.



paulsbride -> RE: Women Losing Weight (6/4/2008 8:58:05 PM)

quote:

I haven't officially decided to "join" in the accountability here as I'm a little apprehensive about some that don't have as much to lose, etc. My goals are WAY out there and really seem unobtainable...although at one point I was halfway to my initial goal. I've now gained back half of what I lost though


Like I said at the beginning, this is a place to encourage each other, and truly no number is too large. You don't need to share the number - lots of people haven't.
But don't let the fact that some don't have as much to loose discourage you.



PrincessDonna -> RE: Women Losing Weight (6/4/2008 10:13:43 PM)

quote:

Donna, what about a stationary bike? Or a bike with a carrier (for the young'ens) and older kids on their own bikes? Obviously most of this is going to be AFTER you have your newest little one & your hysterectomy.


I have thought about looking at stationary bikes, so I can ride year round and make better use of my TV watching time. We may do that with some of our tax return next year, or maybe I'll put it on my Christmas list, except I want to be the one to pick it out, KWIM? I don't want to waste money though, so I want to get something I know I am going to like using, not just the cheapest one out there. Anyone know anything about stationary bikes?

As far as a carrier...when the baby is born, I'll have three kids under 4. The roads here are hilly, curvy, and don't have good shoulders, so I'm not even comfortable having one kid in a backseat or trailer kind of thing. My oldest will be 9 next spring though, and he will probably want to come with me at least some of the time, which would leave "only" three kids for the babysitter to watch. I'm planning on having her come two or three times a week, since Brian is home on the weekends and I can leave the kids with him then.



uponeagleswings -> RE: Women Losing Weight (6/4/2008 10:20:26 PM)

I have a link for the couch to 5K program, but my link doesn't have the podcasts. Can someone repost (or PM me) the link with the podcasts?

My goal right now is to get back into the habit of working out, and to kick my fast food habit. DH and I were doing good going to the gym 3x/week, but we've both been sick off and on since Easter and have gotten out of the habit. My fast food habit (even though I hate it) is because I have a hard time thinking of foods that I can eat during the day. I need things that are easy to pack and can be eaten while driving, but I'm sick of granola bars and wraps.



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