OK , So i'm committing my self (he-he pun totally intended), to beginning Monday. I've got my gym membership lied up gonna do the treadmill for an hour each morning and a 30 minute circuit. now to figure out the hardest part, food. OK so after reading till i'm cross eyed i have a couple questions: A. i'm broke with no insurance and fattening food is cheap, anyone have any good cheap food meal plans? B. What about fillers?, i know one of my biggest problems i have is i don't ever feel full unless i am bloated up like i don't wanna move. C. I have a short term goal: 50 lbs every 3-5 months, with a total loss of 260, roughly as i don't know exactly how much i weigh. Is this realistic goal? D. I know this is a hotly debated topic but what may be the best diet to start on to possibly get my stomach to shrink, feel full, whatever, I'm open to suggestion i just know i need to burn more calories than i'm in-taking. E. and finally is it true that ill shed weight at first and then my losses will slow?
A) Calorie Counting is likely going to be your friend. It's cheap (FREE!), it's super easy, and there are no "off limits" items inherent in the plan. Check out the Calorie Counters area under Diet Central.
A-1) (How steak is done...>_>...Ahem) There's a section on the forum called Shoestring Meals (Link!) Also check out the Food area at the bottom of the forums for more meal ideas.
A-2) Keep in mind that frozen vegetables and fruits can be just as good as fresh and they're often less expensive.
B) This is something that takes time to un-learn. Water and vegetables go a LONG way to keeping the stomach feeling like it's fuller. Vegetables can be put in just about any meal to bulk it up while keeping calories low. And water is just good to sip on.
B-2) Keep mindfulness in, uh, mind! Do you eat in front of the TV or Computer? Stop. Move your meals to a table or dining room. Focus solely on the food. It's easier to feel full if you pay attention to the food you eat.
C) Honestly, no one here is going to know if that's truly realistic for you. We can tell you what's typical for most people losing weight, but that may or may not apply to your situation. Typical: In the beginning, weight will come off pretty quickly. The first couple of weeks tend to have HUGE drops in weight due to water. Also, the heavier we are, the faster it tends to come off to start. Is losing 100 pounds a year reasonable? It's not unreasonable, but keep in mind that even if you weren't to lose quite 100 lbs a year, that progress is progress. And weighing even a little bit less is better than doing nothing!
D) This is so individual I wouldn't even know where to begin. It's trial and error. As you said it's eating less than what you're burning so that you'll start to go through stored fat. Since you mentioned being broke, I still point you towards Calorie Counting to start. That being said, you might find that as you go along you incorporate all different sorts of plans to fit your needs. Start somewhere... anywhere! And then tweak the system as you go along to fit your life.
E) Yes--ish. I say yes-ish, because as I said it's typical that the first little while weight drops off faster and then "slows" to a normal weight loss rate. That being said, every body is different. Some people start of slower, some faster, some inch their way down.
Even when we say that weight loss slows there are SO MANY MORE forms of progress than just weight.
>>>I actually suggest you try taking measurements to start, and to note your pants and shirts sizes as well as take a few starting pictures. <<<
A couple months from now... Re-take them. You might be amazed at the differences you see. A year from now... re-take them. Again, your clothes will fit better, your measurements will be down, the pictures will SHOW a difference. It's not all about the scale.
Consistency is better than crash and burn. So be mindful of how you're reacting to your changes, and if you feel like you want to quit... find a way around it. If it means adjusting your plans, then do so... but NEVER quit.
I'll try to address your questions with a huge caveat: everyone is different, and what works for one person might not work for another. You will read so many conflicting things. Remember, this is a PROCESS and a JOURNEY. So, don't be afraid to experiment (make sure to give a good 2-3 weeks on any option/plan before reaching a conclusion) and don't beat yourself up for little steps backwards, as long as your overall momentum is forwards.
Cheap, healthy food, that is filling is easy: Veggies veggies veggies. and more veggies. and beans. Look up recipes for chilis, bean salads, veggie salads. Try not to use use too much in the way of fats in the dressings (try lemon juice or vinegar base instead of anything oil or mayo). Get in the habit of eating a HUGE salad (no cheese or croutons, just veggies and simple dressing) with every meal (or as the meal). Stick with lean proteins, and not too much of them. And drink LOTS of water (or tea or whatever 0 calorie beverage floats your boat)
I think your short term goal is reasonable. They say healthy loss is no more than 2 pounds a week so you are right in the ballpark.
I personally don't believe that "going on a diet" will work. My opinion is that what works is learning how many calories you need to lose weight, journaling your intake to stick with that amount of calories per day, and to do this for the REST OF YOUR LIFE. That is not a diet, that is a forever lifestyle change. That said, your lifestyle change may benefit from certain things like low carb, no sugar, whole foods, etc. Play around and see what is comfortable for you to reasonably keep up with and that works to meet your weightloss goals.
As for E... yes yes a thousand times yes. It is very hard to see month after month of losing 15+ pounds, and then trickle down to 1-2 pounds a month. But, since this is forever, it will come off in time. Worry about today!
I know none of these responses were very in-depth, but you asked a mouthful all at once
Good luck!!
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Visit my blog ! or see progress pictures of me in this thread
Start Date: January 4, 2010, 332 lbs.
100 pounds down: August 10, 2010
Onderland!: December 12, 2010
One Year later: 137 lbs lost
Half of me (166 lbs. lost & weight): June 5, 2011
Normal BMI (140 lbs):
High maintenance weight 132:
Low maintenance weight (GOAL) 127:
Last edited by Pacifica Bee : 07-28-2011 at 01:25 PM.
Although I'm new to the whole diet thing, I have a couple thoughts.
a) We are on a very limited income, so I understand where you're coming from there. DID YOU KNOW- Turkey burger (jenny o) is cheaper than hamburger? I was shocked by this.
b) I also get the not feeling full thing. I have noticed that the more fiber I eat, the less hungry I am. I also plan super low calorie meals so that I can eat more.
c) A realistic goal would be 2 lbs a week. Sometimes though, you lose more (I've been averaging 3 a week without much exercise). Take every little victory as that, a victory.
d) As far as a shrinking stomach, maybe start slowly cutting back portions. I drink a lot of water so that I'm not as hungry at meals. I've also read somewhere that brushing your teeth can help with cravings between meals, best with a minty toothpaste. (works for me with a spearmint paste).
e) Have you ever watched "biggest loser"? If not (and keep in mind they're working out 6+ hours a day), the first couple weeks they will lose, say, 25 lbs a week, but then they plateau and their average is 7. I'd say it's true.
Hey there! I definitely know what you mean about eating till you feel full. I would do that all the time then feel like crap after. I am new here but I have started counting my calories (about 2 weeks ago) and noticed that my body is getting used to feeling full without having to stuff myself. I have been cutting out some of my carbs, not completely as I love my potatoes lol, but have been cutting them down and noticed a difference in my tummy already. My coworkers husband did the low carb thing and lost 100lbs in 5 months. Like everyone said different things work for different people. Good luck! We can do this!
I follow a low GI plan, all about healthier whole food choices, no while bread or biscuits, or processed foods, only grainy bread, no potatoes, and Fruit and veggies - learn to love them! But having said all of that, its a nice easy way of living.
Also drink a lot of water!!!!
Are you doing anything close to an hour and a half of exercise on a regular basis now? Just be careful not to injure yourself; if you've not been very active, that's a lot to start with.
Lots of healthy food is actually relatively cheap. Brown rice. Carrots, celery, onions. The trick is cooking. Although I enjoy cooking, it took me a while to accept that I simply have to cook from scratch on a regular basis if I want to eat healthy food. I wasn't trying to save money, but the more I cook and the less processed foods I'm buying, the lower my grocery bill has been.
Ditto what someone else said: replace fat with fiber to stay full. Drink water. Foods that contain a lot of water (soup, watermelon) are more filling than drier foods.
well i got my membership and talked to the "trainer" she recommended i do a bike for 30 min and if im up to it treadmill for 30 to lessen the impact on my knees (which are shot already) and work my way into a harder routine slowly. its gonna be had for me cuz even at my worst im an all out or why bother kinda guy so im hoping to push my self hard and feel like complete **** for a while then when im feeling better doing the same routine pushing harder till i feel even worse lol i know i USED TO burn hard nd bulk up fast and im hoping my beat to **** body is still up for it.
as for food i think im gonna do across between a calorie count and a HUGE carb reduction. oh how is coffee with splenda for dieting. i found out last night if i drink alot of coffee im not hungry at all. hoping this isnt bad thing since i work midnight's at a ga station and coffee is free and im surrounded by donuts MMMMMM.... DONUTS!.... and other junk
and im not gonna go by weight cuz i know i build muscle fast im gonna go by clothes size and how i feel. and gonna take some pics front and side in shorts prolly monthly to watch my progress. plus seeing my self in a mirror PISSES ME OFF lol so im hoping ever time i wanna break i can drive my self not to with the anger i have at how big i,ve gotten . ya maybe im weird but im good at being mad and using it to drive me to beat down the gates of **** if need be so i hope this will work to drive me for this.
Biking for 30 minutes to start definitely sounds reasonable. Believe me, it might not seem like a lot now, but it will be, and it'll do a TON of good.
Coffee isn't bad. I suppose it depends on how much coffee a person is drinking and how it affects them individually, but there's nothing "wrong" with drinking some coffee. And yes, coffee often curbs appetite. I wouldn't only drink coffee (personally), but having it while working is definitely a normal thing to do. And I say, if it keeps you away from donuts and junk... enjoy the coffee!
Splenda is one of those "individual" things, again. Some people swear by it, some people think it's the devil! I'm a fan of it, and have never had any issues with it at all. I use it in coffee and tea and in recipes that normally require sugar. You'll just have to use some and try it out to see how it affects you, if at all!
Do keep us updated on your progress and changes you make!
I use caloriecount.com to track my calories.. Really easy to use. Also can track your weight and daily activity. Tells you your intake and how much you burn each day. Tells you calories, carbs, protein, vitamins, fat..Really cool website.
FitDay is another good site. You can put in your current weight and goals and will calculate how many calories you should eat and burn through exercise. I had no idea how many calories I should eat and have had good success eating more than I thought I could.
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Janet
"Make the most of yourself, for that is all there is of you" - Emerson
Everyone else has given really good input, but I'll add that many men (and by your pic you look male, but the pic is small, so forgive me if I've messed that up) do well using a lower carb plan - with more of your calories coming from protein and fats - just be sure that to the extent that means you're upping the fat, you try for healthier (unsaturated) fats - olive oil, avocado, nuts, etc. rather than saturated fats. You can read up on the internet to determine what protein/fat/carb percentages (and grams) you think might be good to target at the calorie range you've chosen.
You'll feel fuller if you are getting enough protein. Also, at your weight, you need to make sure you don't cut calories too far - use a BMR calculator (all over the internet) and put in your details - once you determine the number of calories you burn to maintain, you can come up with a target number to lose at the rate you are targeting. For many, trying for too big a deficit results in less weight loss (call it starvation mode, or whatever you want to, but your body adjusts in some way, and some folks bodies adjust very efficiently to less calories).
Plus, to me losing weight too quickly just doesn't FEEL healthy - and at least for me, the first priority is health. Also too much stress on your body can lead to bingeing to deal with cravings (esp if you're already prone to that).
This also relates to your question (E) - the bigger/taller you are, the more calories you burn to stay alive. So at the start of your journey, at the same calorie level, you'll lose weight much faster than when you are, say 100 pounds lighter. (this is all after the water weight initially comes off)
At that point, you have three choices: (1) live with the slower rate of loss; (2) cut calories further to increase the rate of loss; or (3) increase your activity level to increase the rate of loss. But so long as you are losing and on a plan you can stick with, any loss is good loss (as other posters have said).
This is a great group of folks, who, for the most part know their stuff, and are very open and supportive. Just wander around the "new posts" - check out some of the subforums (I life 300+, 100lb and 30-somethings). Check out inspirational photos and stories in the "goal" and "minigoal" sections. Use the search function to see if there are already posts on specific questions you might have.
Good luck!
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"You don't have to be perfect, you only have to do better." - Kaplods (3FC Sage)
I've had my coffee with splenda...not bad. Coffee is a ZERO calorie drink, and splenda also has ZERO calories. Creamer is where they catch you though. I have to have a lot of creamer in my coffee and the kind that I like isn't really low cal.
Hi, I just wanted to say good luck. I just started my weight loss plan on Wednesday. No scale, no gym membership. Just counting calories and hitting the pavement with my feet instead of the car, lol!! If I burn more than I eat then I will lose weight, and so will you!! Once again, wishing you the best of luck, and stick to it!!
Does your gym have a pool? Water aerobics are no impact, easy on your knees, and as good or better than what you can do out of the pool. I can jog in the pool and that's pretty challenging on land because my ankles and knees aren't as young as they used to be. I prefer to swim personally but will do a few laps of water jogging some days and you really feel the burn in your calves without feeling a bit of pain in your knees. Love it!
plan of action!
I'm a fan of it, and have never had any issues with it at all. I use it in coffee and tea and in recipes that normally require sugar. You'll just have to use some and try it out to see how it affects you, if at all!
