Weight Loss Support - I'm only on day 4 of my diet and need some moral support




John89
07-03-2008, 10:28 AM
On monday I decided that I was going to get in shape before I leave for college its going well I'm eating healthy I cut my calorie intake from 3000-2500 a day down to 1000-1500 a day, stopped drinking pop(only drinking water and some milk atm). I did all of this cold turkey now I'm sitting here and the container of Oreo's are taunting me. How can I fight the urge to eat these things?


Smiling_Sara
07-03-2008, 10:32 AM
I would say get all the junk food out of the house. Pour dishsoap on top of them if you have to. Then, find a healthy snack, some fruit ( fruit often takes care of my sweet tooth ) some popcorn, and if you're really not that hungry, take a nice walk.

Ija
07-03-2008, 10:45 AM
John, I've lost almost 80 pounds so far after a quarter century of being overweight or obese, and let me tell you there's no way I could come this far if I had junk food sitting around at home. That doesn't mean I never eat junk food... sometimes I will have an Oreo cookie or two. But the junk doesn't stay in the house.

People tend to underestimate how much power the stimuli in their environments have on their behavior. To change your eating habits, you need to change your environment so that your living situation fosters healthy choices. Fill your home with fresh fruits and veggies and other healthy snacks. Don't rely on willpower alone to force behavior change!

My two cents.


xxxtine
07-03-2008, 10:46 AM
You need to get rid of the cookies- One leads to two, two leads to three.....Pouring dish soap on them might be drastic but it will work.

yoyoma
07-03-2008, 10:46 AM
I absolutely agree that having tempting foods handy makes sticking to your eating plan much harder. I think pouring dish soap on them is a great idea (from arms length -- try not to even get a wiff of them and *don't* try to eat "just one"). If those cookies have to be around for someone else, ask them to hide them or set aside a special shelf for all the goodies that aren't on your plan so you don't have to keep staring them down.

Make sure you are stocked with plenty of convenient, healthy low calorie options so that staying on plan is less of a burden. Also, make sure you fill up with plenty of veggies, soups and other low calorie options so that you aren't as hungry.

Also, you have cut your calories dramatically -- maybe a little too drastic? I stick near 1500, you may find a higher total would be a good place to start.

Good for you getting started and best of luck reaching your goal!

JayEll
07-03-2008, 10:52 AM
Hey John89! :wel3fc:

Definitely stay closer to 1500 cals for now. Part of the problem may be that you have cut too much, and that means you'll be hungry. Of course, some hunger is normal, but if it is too much, it can lead to eating the wrong foods. Be sure you're getting enough lean protein and don't fill up on carbs.

Yep, the tempting foods have to go--if you can toss them, good. If they belong to others, then you may have to try some other strategy... like, putting them in a special "out of bounds for you" cupboard.

Good luck!

Jay

ddc
07-03-2008, 11:18 AM
Don't think of your plan as a diet, but a new way of life so that you can have a better life. I agree that you may have cut too much too soon. If you're hungry, you should eat. Starving yourself is not a good plan. You need to find a way of life that you can stick with. Take it from a binge eater---get the oreos and any other goodies out of the house!
Try to eat some protein at every meal and stick with the healthy carbs. You can do it!!

Take care :)

rockinrobin
07-03-2008, 02:10 PM
You've gotten great advice already - get rid of those cookies, eat enough calories, make em' protein.

I just want to add, since you are only on Day 4 - that it gets MUCH, MUCH, MUCH easier as you get into this. The first 10 days or so were VERY difficult for me. You MUST stick with this though - anyway that you can. And if that means dumping food or dousing it with dish liquid - so be it.

I found that once I elminated the junk food, that after that initial difficult period, my cravings for those foods GREATLY diminished. You will also start feeling better, looking better, seeing a change in how your clothing fits and a drop in the scale. All those things will propel you to go further. And foods that seemed tempting, will not be anywhere near as tempting as they once were.

John89
07-03-2008, 02:49 PM
Ok they're gone, well I dumped them on top of moldy fish :devil: . I've been eating nothing but chicken and turkey for meals. I've been eating Fruit/veggies exclusively. Is it bad to eat them basically every hour it just seems like im woofing down fruit to fill the void that has become my stomach.

Heather
07-03-2008, 03:02 PM
Good for you for getting rid of the junk!

Why such a restrictive diet? I realize you're trying to lose weight quickly, and may well succeed, if you can stick with it. But most people who alter their diets in ways they don't intend to be permanent find that the lost weight gets "found" again, and often quickly.

There are lots of foods you can eat to keep you full -- protein and fiber ARE good choices, but you've cut all all grains and all dairy, so it's not really balanced.

What are your long term goals? Have you incorporated exercise?

And to reiterate what others have said -- if you eat too little, you get very hungry and run the real risk of binging!

Pandora123a
07-03-2008, 03:38 PM
John, you have two big advantages in this weight loss deal, you are male and young. (I'm basing this on your name and plans for college.)

Find some calorie recommendations on the web based on age, gender and size, I agree with everyone else, 1000 calories is way too low, even 1500 may be lower than necessary or helpful. (You don't want to get your body thinking it is starving, it will slow your metabolism and consequently your weightloss.)

Then look for some bulkier foods that are high fiber, they tend to fill you up more. Also match your eating to your style...I'm a protein girl, my husband can't live without his pasta and other carbs. We each need "our" foods to feel full. What foods make you feel full? (Obviously fruits are not doing it!)

Stick around and keep commited...you can absolutely do this! (And when you start college no one will know you were ever overweight, especially if you incorporate permanent changes.)

ddc
07-03-2008, 03:56 PM
Fruit does nothing to satisfy my hunger.
I can eat an apple and feel hungry 5 minutes later.
Fruit's healthy and good for you , but you can overdo it also.

Good luck:)

PhotoChick
07-03-2008, 04:04 PM
I also agree that you've cut your calories way too low. At least for right now. A young male should be able to eat a lot more than that, but even if you wanted to eat 1500, cutting your total calorie intake in 1/2 or lower overnight will definitely leave you feeling like you're STARVING. Even if you're getting enough nutrition, your body is expecting more food, and you'll feel it.

If I were in your shoes, I'd try maybe 1800 or even 2000. And then if you feel you still need to drop down after a week or two, you can from there.

.

scarahjs
07-03-2008, 04:09 PM
Out of sight, out of mind!

John89
07-03-2008, 04:54 PM
John, you have two big advantages in this weight loss deal, you are male and young. (I'm basing this on your name and plans for college.)

Find some calorie recommendations on the web based on age, gender and size, I agree with everyone else, 1000 calories is way too low, even 1500 may be lower than necessary or helpful. (You don't want to get your body thinking it is starving, it will slow your metabolism and consequently your weightloss.)

Then look for some bulkier foods that are high fiber, they tend to fill you up more. Also match your eating to your style...I'm a protein girl, my husband can't live without his pasta and other carbs. We each need "our" foods to feel full. What foods make you feel full? (Obviously fruits are not doing it!)

Stick around and keep commited...you can absolutely do this! (And when you start college no one will know you were ever overweight, especially if you incorporate permanent changes.)

I'm trying to find what fits me and the problem I'm having is whats me is junk food I spent all my life eating tons of the crap.

chick_in_the_hat
07-03-2008, 07:38 PM
:welcome: JOHN!!

Have you tried logging your food in a tool like Fitday.com? I find it pretty handy for tracking calories and seeing stuff like what are my percentage ratios. Percentage of calories from fat/protein/carbs. You might not want to sweat the ratios at the beginning, it sounds like you are kinda just getting your feet wet. But if you log it now, you will have data for later to look back at.

Just a thought.


Also...is exercise a part of your plan? A little weight training and cardio will help you in your quest. :D

onepoundatatime
07-03-2008, 07:48 PM
Just do your best. Keeping it out of the house is what I have to do. And shop only after I have eaten!

mimzy
07-04-2008, 04:44 AM
I totally agree with all the other posters regarding keeping the junk out of the house.

If there's junk food in my house I find that even if I manage to resist it, it just takes up too much of my energy fighting the urge!

WebRover
07-04-2008, 05:04 AM
Ok they're gone, well I dumped them on top of moldy fish :devil: . I've been eating nothing but chicken and turkey for meals. I've been eating Fruit/veggies exclusively. Is it bad to eat them basically every hour it just seems like im woofing down fruit to fill the void that has become my stomach.

Maybe eat less fruit and more vegetables. Beans and low fat dairy will also help keep you full. Fruit, while healthy, has sugar in it which can trigger hunger an hour later.

Viatre
07-05-2008, 11:25 AM
What I find makes it easier to avoid junk, is to plan in a very little bit of junk food. For instance, if I go walk for half an hour, I can have an oreo when I get home. That way you can have the little taste of sweets that you crave, but it can be a reward and something to be excited about - "I exercised enough to earn a cookie!" - vs being a shameful "I messed up." type of deal. The first option is much better for keeping motivated.

chick_in_the_hat
07-05-2008, 11:30 AM
Viatre...if that works for you, cool. For me, I have enough issues with food without consciously using it as a reward. Walking for 1/2 an hour only burns like 50 calories for me...and that's about how much an Oreo has....

Tomato
07-05-2008, 12:16 PM
Hi John,

Congrats on becoming a "chick"! :D

I, too, think that you have cut your calories too much. I applaud your desire to lose some weight and lead a healthy lifestyle, but perhaps you should allow yourself at least 2,000 calories for a start and see how it goes.
Fruit and veggies are good, but fruit tends to contain a lot of sugar. When you are having veggies, how about dipping them into hummus? Hummus has a lot of fibre as well as protein and will help to keep you less hungry.
Also .... add some fish (unless you hate it) to the chicken and turkey. Salmon is great, I also love tuna steaks as well as marlin - although I don't have those very often. Fish can be quite pricey but I buy frozen salmon fillets (no skin) and there is about 5 of them for $5. They are smaller but good if you have a big salad to go with it.
Also ... don't forget whole grains .... such as whole grain cereal. Lentils - in summer, I often let them germinate and then I mix them with garlic, some greens, chopped up cucumber and tomatoes for a salad. Very filling.

Good luck with your weight loss journey.

Tomato
07-05-2008, 12:38 PM
I forgot to add - there is nothing wrong will allowing yourself a little bit of something sweet, but chose something healthier than an Oreo. I have one square of chocolate pretty much each day - they are reasonably sized squares, about 4x4 cm, but it's a chocolate that contains at least 85% of cocoa (I never go below 85% of cocoa as I hate the overly sweet junky chocolates like Hershey's etc.) If chocolate is not your thing, find something else. But, this is not for you if you chocolate would lead you to binging - for example, if you have one square and then you have to finish the rest of the bar, then this is not the way to go. :-)

Ija
07-05-2008, 01:12 PM
I forgot to add - there is nothing wrong will allowing yourself a little bit of something sweet, but chose something healthier than an Oreo. I have one square of chocolate pretty much each day - they are reasonably sized squares, about 4x4 cm, but it's a chocolate that contains at least 85% of cocoa (I never go below 85% of cocoa as I hate the overly sweet junky chocolates like Hershey's etc.) If chocolate is not your thing, find something else. But, this is not for you if you chocolate would lead you to binging - for example, if you have one square and then you have to finish the rest of the bar, then this is not the way to go. :-)

I have to second that. While I still have an Oreo or scoop of Ben & Jerry's now and then (like every few weeks) I've found that there are some pretty good "healthier" substitutes for most junk foods that are equally as satisfying. I've really learned to appreciate dark chocolate too!

cherrypop
07-06-2008, 05:17 PM
congrats and keep up the good work!

gmdavis
07-07-2008, 11:27 AM
Hi, John, first of all consider the fact that you're not eating enough calories. You should probably be having somewhere in the neighborhood of 1800 a day instead of 1000! Eating more, highly nutritious foods will keep your metabolism working at peak performance and help you burn off more weight.

I read something recently that really had an impact with me. The author asked, "Are you committed to losing weight or are you interested in losing weight?" Think about those two words because they're worlds apart...Being interested means that you'll diet until it gets tough or until something better comes along or until you get bored. When you hit a plateau, you'll give up because it's not working. When you're COMMITTED to losing weight and getting healthy, nothing gets in your way! The only thing on your mind each time you select food is whether or not that selection will help you reach your goal. If it gets tough, you remind yourself why you're doing this. If you reach a plateau, you power through it knowing that eventually the weight will drop off if you stick to your plan.

So, John, ask yourself if you're interested in losing weight or committed to losing weight. If you're merely "interested", save yourself some anguish and give up the battle until you can commit.

One more tidbit that works for me...I'm of the opinion that we can make ourselves do anything for a period of time, regardless how tough it is. For me, the time period is two weeks. I can pretty much MAKE myself do something for two weeks, without motivation. What I find is that for me, the motivation usually kicks in after that, once I've had a little success.

So, John, try to power through for several more days, until you hit your two-week mark. Chances are that you will have lost enough weight by then that you'll be motivated to keep going...good luck!

JulieJ08
07-07-2008, 12:05 PM
Ugh, Oreo's are from the Devil. They're junky, and they still call me. I ate 3 this weekend. But for once, I didn't really (well almost) want more. By eating with an emphasis on whole foods I'm really finding it so much easier to resist junk because it just doesn't have much appeal anymore. Didn't even want a fast food shake when others were getting them. But Oreos ... Oreos, junky as they are, still get me.

Bonita Applebaum
07-07-2008, 05:47 PM
I agree with replacing the sweets with fruit. Watermelon always cures my sweet tooth!