Weight Loss Support - Okay peeps, I need a little collective advice!




McKenziesmomma
07-23-2008, 10:28 AM
My first week on my new lifestyle change I lost around 6 pounds. My second week I lost 1 pound. My next week I lost around 5-6 pounds....is this normal...I mean I know everyone says that there isn't anything normal about weight loss....but this week I haven't lost any weight...which is discouraging when I feel like I'm eating right and exercising.....it can't be the exercise....because I'm changing it up so that my body doesn't get used to it...I make it a little harder or go up the next level.

I keep thinking it has to be my food....I have been drinking more diet cokes this week....which probably means I haven't been drinking as much water......so that could be it....or I'm wondering about the content of my diet....I eat no more than 1500 calories a day......usually betweek 1300 to 1400 calories...this is what I usually eat more or less

Breakfast - I will have a turkey sausage, egg, and cheese muffin or cressoint (they are Jimmy Dean delights), or a bowl of oatmeal and toas, or a bacon sandwich with 1/2 oz of chips

Snack - usually a 100 calorie pack of cookies

Lunch - usually a cheeseburger with lean meat, fat free cheese, whole wheat bun with 1/2 oz chips or 1 and 1/2 oz fries, or a grilled chicken cassedilla, or fish sticks or something

Snack - 1/2 turkey sandwich and 1/2 oz chips

Supper - usually some kind lean meat with a couple kinds of veggies like corn, green beans or something like that

So....does it look like too many carbs ...I mean I'm eating potato chips but I'm eating them in moderation....1/2 oz at a time....I'm eating lean meats and wheat breads.....I just don't know!

Thanks in advance to all who can help!


LetsWorkItOut
07-23-2008, 10:33 AM
I think that you should focus on the big picture, which is that in 4 weeks, you've lost about 13 pounds. That's great! Your body will settle into a pattern sooner or later. Weight loss is always a little crazy in the first few weeks.

Your food plan looks good to me. Perhaps you could incorporate a few more fruits and veggies though and maybe a couple hundred more calories. Keep up the good work!

nelie
07-23-2008, 10:37 AM
No loss for a week (or multiple weeks) is not abnormal. The scale measures a lot of things and its not all fat. So you can lose fat one week but see no scale change at all.


PhotoChick
07-23-2008, 10:38 AM
This is normal. And, to be honest, this is a big reason why people give up their journey so quickly into it. They see the big 4, 5, 6 lb loss the first couple of weeks (which is mostly water weight, as you cut back on the salty processed foods) and then when they settle into a 1-2 lb a week loss, they think they're failing and give up.

It is NORMAL for your body to fluctuate day to day and week to week. It is NORMAL to have upswings and downswings, even if you are 100% strictly on plan. Our bodies are not machines that respond with clockwork precision (unfortunately).

Now, having said that, it looks like your diet is awfully full of sodium high processed meats (sausage and bacon are killers in that respect) and prepackaged stuff. I also don't see much (if any) veggies in there and you should be getting 5-9 servings of veggies a day. I'd personally also ditch the 100 cal snack packs. I think they're evil! :) Substitute an apple or a banana or even a 1/2 peanut butter sandwich on whole grain bread.

I'd start working on more whole foods type of meals and less of the packaged and processed stuff. That will help (to some degree) stabilize your weight loss.

.

NightengaleShane
07-23-2008, 10:46 AM
4-6 pounds in a week? Daaaang, girl! :) Yes, it is perfectly normal to not lose any weight for a week after a big, quick loss. I know I personally lost around 12 pounds during my first month, then 5-10 pounds every month after that.

I agree that you should eat more fresh fruits and veggies simply because it will help you feel full throughout the day. Are you getting a gallon of water in every day? I don't personally think sodium is that unhealthy, but if you are not getting the proper amount of water in your system to flush it out, your body may be retaining due to the salt you're consuming.

vikkivma
07-23-2008, 10:54 AM
My Mom tracks her weight constantly, as well as her calorie intake, and she notices that without fail her weight will just go in cycles. She'll drop a lot, then a little, then nothing, then gain a tiny bit, then start the whole thing over. And it has nothing to do with her calories. This may just be the cycle that your body has taken on. I know how hard it is to go for a long time without seeing any change, but you've still lost 10-12 pounds in the process of around four weeks, right? Well by any standard, that's incredible!

mandalinn82
07-23-2008, 11:03 AM
I dropped in cycles the entire time I lost weight, based on my monthly cycle - toward the end, the only time I ever showed a loss was during the week post-period. It's totally normal - weight loss isn't linear!

KforKitty
07-23-2008, 11:14 AM
I too would ditch the chips, fries and processed meats if you want to sustain your weightloss and improve your overall health. My way of looking at it is this: are you always going to be able to eat just a half ounce of chips or one sausage or once you have lost the weight are you more likely to eat just another ounce more or add on an extra sausage or two? The little additional amounts of these high calorie food soon add up and I know for me that these things are what made me get to the weight I did - it wasn't binging on huge amounts of food or eating regular fast food for me it was the steady 3 or 4 hundred extra calories I was eating a day.

I don't think you need to eliminate these things out of your diet completely, just not make them a regular part. Find lower calorie food that will bulk out your diet. Get used to eating fruit and vegetables so that they become a habit. If its savory crunch you want why not eat rice cakes or crispbreads instead of chips. I can't promise you a regular week on week weightloss by doing this but just suggesting this as a way of making sure all the hard work you are undertaking is not undone in the future.

Kitty

rockinrobin
07-23-2008, 11:16 AM
Oh yeah, it's normal.

You could do the same exact thing, food wise and exercise wise, 4 weeks in a row and get 4 totally different results. No rhyme or reason. It's just the way it is.

Not to jump on your case, you're doing PHENOMENALLY WELL!!! Congrats on the weight loss thus far. Keep it up!!! BUT, I would tend to agree with the others to switch up your food a bit. In the long run, it will be much more beneficial to you. Especially as it may get harder to lose as you go along.

For instance, that 100 calorie cookie pack, well an ENTIRE carton of grape tomatoes is 90 calories and soooo much healthier and more satisfying.

Instead of those chips, maybe some roasted veggies.

I will tell you that my eating most certainly did evolve as I progressed. I didn't have it all down "pat" from the get go. Heck, it's still evolving. ;).

I wish you continued success. :smug:

bargoo
07-23-2008, 11:25 AM
You have done great, I personally would cut down on the bread, you are eating muffins, hamburger buns and croissants and toast. Lots of carbs and calories in these.

McKenziesmomma
07-23-2008, 11:30 AM
Thanks soooo much everyone! You all are pretty much confirming what I was thinking! I just thought it was too good to be true that I was losing all this weight and eating exactly what I wanted to but just watching my portion sizes....I have lost 17 lbs since June 24th....I know that is great...and I'm not lookin' to quit. I'm just looking to do the right thing! I know I didn't gain it all over night so I'm not going to lose it all over night...I also know there will be on and off weeks....I realize I will gain muscle and that muscle weighs more than fat....so I can stand the not losing for a while or a slight loss for a while ...knowing that I'm getting heathier and knowing I may be building muscle that will in turn burn off more fat....I have changed alot of my ways of thinking....but I really think I need a revamp on my food!

I was concerned about the sodium and carbs and that seems to be the general idea in everyone's threads.....I think I'm gonna kick the diet colas for a while...they just keep me from drinking enough water and they do have sodium in them...not much ...but it all adds up!

Sooooo...sounds like I need to work on fruits and veggies, lean unprocessed meats, and cutting out some sodium and sugary sweets that are carb loaded!!

I use Wednesdays to plan my meals for the week and make out my grocery list.....so I'm fixing to go do that incorperating everyone's ideas...if you guys don't mind...please check back later...I'm going to post my menu here and see if I can get some feedback!

Thanks everyone soooo much! :D

midwife
07-23-2008, 11:31 AM
Like Robin, my eating has also progressed and evolved as I go along. I applaud your dedication---and envy your lovely loss! I used to be kind of a hard core calorie counter---I could eat anything as long as it was in my calorie range. But now I really focus on quality healthy nutrition. I think you are starting off very well, but I also agree with the others that focusing on some nutrition changes might be a good idea.

Leafy greens, fresh fruits, lean protein. Bacon for me is so rare right now. Maybe 3 times a year? Maybe?

Again, I think that overall you are doing great and I think your weight loss will be just fine. But I also think that as you go along, and this lifestyle change starts to stretch out over the years, I'll bet your tastes will change and you will look to pack each bite with as much nutrition as possible.

cmichele1974
07-23-2008, 11:34 AM
On a side note I would consider cutting back or ditching the diet soda. Some recent studies show that it can affect some just as much as regular Coke. Carbonated drinks in general cause bloating for some odd reason. Also, arbonated sodas contain sodium causing your body to retain water.

rockinrobin
07-23-2008, 11:52 AM
McKenzie, I'm so glad you're open to do some "tweaking".

Sure those 100 calorie packs taste good. But the good, for me anyway ends there. I need to keep my stomach full and those just don't cut the bill. They make me munch-y and wanting MORE 100 calorie packs. I need fiber (and protein) and lots of it to keep my going and keep me on plan. Same thing with the bread. It just makes me want MORE bread. When you're eating a set amount of calories, you will see that you want to make every single one COUNT. In many different ways.

Carbs are good by the way. Just the "right" ones. Most veggies are loaded with them. Fruits too. But the difference is, is that along with the carbs, they've got LOTS of OTHER good stuff with them. Like fiber and vitamins. Leaves you waaaay more satisfied.

I'm EXCITED for you as you make this change. Can't wait til you check back in and let us know how you're doing. Good luck!

McKenziesmomma
07-23-2008, 12:38 PM
Okay I have been studying my healthy nutrition books and cookbooks. This is going to be soooo hard! I didn't have much of a problem coming up with ideas for breakfast or snacks...the hart part wasn't even what to have for lunch or dinner....it was...what do I eat with them! SO, my main problem is side dishes
so this is what I have for next week -

Monday -
B - Oatmeal with a banana
L - Lean Cuisine Meal (anything with less than 400 calories)
D - Baked Tilapia with white beans (cooked from dry beans without salt), and carrots

Tuesday -
B -Corn Chex cereal with skim milk and strawberries
L - Grilled chicken cassedillas (grilled chicken, onions, green bell peppers, cheese)
D - Cornish game Hen (without the skin), left over white beans, broccoli with cheese sauce (its lowfat and only 45 calories per serving)

Wednesday -
B - Bacon sandwich (The bread I use is wheat and only 35 calories a slice, the bacon I use is a ready to eat...it is only 70 calories and 6 grams of fat for 3 slices)
L - Hotdogs (again wheat buns 80 calories) and not real hotdogs they are turkey or something...like 70 calroes and 2.5 grams of fat
D - Sirloin steak grilled with 1/2 baked potato with cheese and sour cream


Okay so you get the general idea...does this look any better...I just don't know what to eat with sandwiches, hotdogs, and burgers anymore cause I always have fries, or chips or something????? I don't think I could do raw celery or carrots but I would be up for trying anything

I'm not thrilled about this menu....I already feel like I'm going to fail

rockinrobin
07-23-2008, 01:01 PM
Okay. Hmmm.. How about that oatmeal with an egg white omlette? This way you're getting PROTEIN. More filling and helps stave off the affects of the carbs in the oatmeal.

How about with that Lean Cuisine Meal, you have a salad? Romaine hearts, baby spinach, grape tomatoes, bell peppers, red onions, cukes and dress it with lemon juice or some balsamic vinegar. You might want to have some grilled chicken or turkey breast or tuna with that salad and forgo the lean cuisine all together. Just a thought.

Instead of a baked potato with cheese and sour cream, how about a sweet potato?

With the talipia - how about a large amount of roasted veggies? Cauliflower, asparagus, brussel sprouts, string beans carrots?

Instead of the Corn Chex, how about KAshi Go Lean cereal, more protein and fiber - MUCH more substantial. Won't leave you hungry in an hour.

How about instead of the hot dog, A veggie burger on mini whole wheat pita bread with lettuce, tomato and onions. Served with a salad or some steamed or roasted veggies?


You kinda get the idea. Lots and lots of healthy veggies, less bread, more REAL food. Forget those sandwiches for the most part. Try and rethink what a meal consists of. Think veggies, veggies and more, you got it - VEGGIES. And protein - chicken breast, turkey breast, fish, egg whites, soy products and the such. Load up on those.

UrsusMaritimus
07-23-2008, 01:04 PM
You can't go into it thinking you're going to fail! I think you might be surprised at how satisfied you'll be with this menu... Think of it as an experiment - you're trying out things you wouldn't normally eat, and you can choose whether or not to keep them in your diet after you've tried them.

I don't know how you feel about salad, but you can always have that (lots of it if you want) as an additional side dish - just use a low-cal dressing.

Good luck!

Chelby29
07-23-2008, 01:19 PM
I eat LOTS of salad with beans as the protein. I love beans! Made black bean soup for lunch. Also, I try to use lots of fish and shrimp. My family loves it. We had fish tacos this week. They were great! I'll be glad to share the recipe.

rockinrobin
07-23-2008, 02:09 PM
McKenzie, I just want to add, that it's REAL important to find foods that you LOVE. If you're eating delicious foods, ones that you enjoy iand are satisfiying, it won't be anywhere as difficult to STAY on plan. The reasoning being, no need to go OFF plan when ON plan tastes sooo good. And it will take a while to find healthy, low calorie meals and snacks. So, I really encourage you to search the web, including right here at 3FC for delicious healthy, lower calorie recipes. Why not check out the Whole Foods Forum, the Veggie Challenge Forum amongst others? You may get some good ideas there. You might want to tweak your current ones.

I urge you to be patient and by all means DON'T give up. Set yourself up for success by trying new things.

I know this sounds terribly cliche', but I was the worlds' worst eater and (here's the cliche' part), if I can do it, I really, really mean this - ANYone can. Which includes YOU. :)

McKenziesmomma
07-23-2008, 02:20 PM
Rockinrobin - Thanks for the suggestions but I just don't like most of those things....egg white omlete, lemon juice, balsamic vinigar, sweet potatoes, asparagus, or pita bread...I think that about covers it...

I have almost sworn off salads because I can't find a good dressing I like...I grew up on 1,000 island and ranch.....I can do a fat free ranch...but then I like crackers and croutons....

Okay....

Hi....My name is Melissa....and I'm addicted to carbs! LOL!!

I'm going to check out the South Beach Diet

rockinrobin
07-23-2008, 02:34 PM
Rockinrobin - Thanks for the suggestions but I just don't like most of those things....egg white omlete, lemon juice, balsamic vinigar, sweet potatoes, asparagus, or pita bread...I think that about covers it...

I have almost sworn off salads because I can't find a good dressing I like...I grew up on 1,000 island and ranch.....I can do a fat free ranch...but then I like crackers and croutons....

Okay....

Hi....My name is Melissa....and I'm addicted to carbs! LOL!!

I'm going to check out the South Beach Diet

Okay, then.......... Well there's zucchini, broccoli, butternut and acorn squash, cauliflower, green beans, cabbage and on and on. Also, I know for me, I never prepared veggies the "right" way. Just the cooking method changed up can make a world of difference for most veggies. I never had a clue just how good veggies could be til I started roasting them. They taste completely different.

As far as the salad dressing goes, well, you may have to do some more experimenting. Dijion mustard, a little honey, some water. Garlic . Yumm. Experiment, experiment, experiment.

And just because you LIKE crackers and croutons, doesn't mean you have to have them. This is about changing your lifestyle. Incorporating new healthy habits into your life.

As far as being a carb addict, nice to meet you. Me too! As with most addictions those, it's managable. I found for me, the best way to control it, was to do without it. After 2 pretty hard weeks, more like 10 days actually, the cravings were less and less. It was amazing! I still eat carbs though, just the healthy ones and now that I'm on maintenance the occasional not so healthy ones. But in the beginning, I found it was best to just say NO.

And really you will be AMAZED at how your tastes change. I used to laugh at the thought of an apple as being a delicious snack. Now I thoroughly enjoy them. Once you get rid of the "junky" foods, your taste buds will wake up to the goodness and sweetness of wholesome foods. Just give it some time.

JayEll
07-23-2008, 02:38 PM
McK'smomma,

I don't like eggwhites either. There's no reason you can't have a couple of whole eggs for breakfast, either as an omelet in a no-stick pan or as boiled eggs.

I owe much of my weight loss to Lean Cuisines--they can be really helpful, and it's very easy to see what you're getting in terms of calories, fats, carbs, proteins. Plus the portions are all set for you.

Things to have with sandwiches: Olives, both black and green; baby carrots (sweet, great because of the crunch!); dill pickles; some slices of pickled beets (I love these! Yummy!); some cucumber slices with a little bit of onion and vinegar (sort of "instant pickles").

Salad dressings: You can have full-fat salad dressings but you have to MEASURE out what goes on your salad. They are a killer for calories. 1 Tablespoon is a serving, not three 'glucks' out of the bottle. :eek: The Lite salad dressings can be just as good, and you can use more. For example, Newman's makes a good line of Lite dressings. Also, the very low-cal salad spritzers can be good.

You are doing well so far--don't toss everything up in the air now. Stick with your plan and don't try to second guess things too much. :hug:

Jay

zenor77
07-23-2008, 02:40 PM
Rockinrobin - Thanks for the suggestions but I just don't like most of those things....egg white omlete, lemon juice, balsamic vinigar, sweet potatoes, asparagus, or pita bread...I think that about covers it...


Robin is right, find healthy foods you do like.

Instead of egg whites how about low fat cottage cheese or yogurt? You can use orange juice or lime instead of lemon juice. How about green beans or sugar snaps instead of asparagus? Do you like english muffins? They make high fiber, low calorie ones now. Salsa is really good in place of salad dressings, but you don't have to eat salads, just get in some veggies (cooked or raw.)

I'd also like to mention that, according to studies I have seen, you have to try a food 100 times before you become accustomed to it. For instance, I have always hated coconut, but I felt I was missing out of some great foods by not eating it. So every chance I got I'd try a little bit. I still can't eat the dried shredded stuff, but I love Thai curries with coconut milk in them now.

You can change your eating habits and love the food you eat, but it's a process. Make the small changes that you can now and keep making small changes down the line.

You are doing great! Keep up the awesome work!

Jonsgurl0531
07-24-2008, 12:33 AM
Do you not like fruit? You could have it for breakfest, and snacks and with yogurt??

And if you like hot dogs they have some that are 98 percent fat free and only 40 calories a pop. :)

Do you have a crock pot? I LOOOVVEE getting a lean pork loin or roast and cooking it up with a load of onions and carrots and cabbage .. It even tastes good with zuccini and celery.. Whatever veggies you like (red potatoes have less carbs and calories if you want pototoes) I just stick whatever veggies I have in the pot and 8 hours later I eat it :)

SOuth Beach diet makes a pizza frozen meal O.O!! I know. They are yummy and only 320 or 340 calories. very filling as well and has a good amount of fber. I only eat these once or twice a month but they do cure the pizza moods I get.

I have a friend who receintly lost 60 pounds and she told me that "Nothing tastes as good as thin feels" So it all comes down to what you want more..

:)

H8cake
07-24-2008, 02:09 AM
I found that after the first couple of weeks my tastes really changed. Now the fruits and vegetables taste so much better. It's like you have to clean your palate of all the fat and sugar so you can really taste things again. Salmon tastes wonderful to me now. I love my oatmeal with raisins in the morning. I have plain lowfat yogurt with strawberries and blueberries (I buy the big bags of frozen from costco) with some splenda for a snack and it's wonderful and filling. I work a lot so I do eat a lot of weight watchers frozen meals for lunches. I have a fiber one bar for a snack in the afternoon, those are so good. Just be patient with it, it gets easier.

beautifulone
07-24-2008, 02:52 AM
Zenor - 100 times! Oiyyy!! Thats mind-boggling!! Thank you immensely for sharing that! That is something I will keep in mind when I am trying new foods. I have to say I LOVE LOVE LOVE LOVE LOVE coconut-base curries and shredded coconut, I love the taste! Its just such a beautiful food, Im so glad you are enjoying it. And your dog is precious :)

McKenziesmomma - way to go girl! You are doing so well and your attitude if awesome :D I third what Robin said about enjoying the foods you are eating. I also find what Zenor posted about altering your taste buds interesting. I never thought I would eat broccoli or cauliflower. Turns out, I appreciate broccoli occasionally and I love cauliflower! Same with carrots! I still cant get enough of tomatoes, but thats been a lifelong love :)

After reviewing your menu, I wonder what your source of calcium is? Perhaps adding some milk (dairy, soy, rice, almond, etc.), yogurt, cottage cheese, and other sources of calcium will enrich your menu :)

- Also, how about foods like lentils and tofu - they are also sources of protein, and lentils in general are awesome.

- If you like hot cereals, have you tried cream of wheat for when you want to switch it up from oatmeal? For taste, you can throw in some grapes, raisin, small apple pieces, small banana pieces, add some cinnamon (not necessarily all of these together) - do pay attention to the calorie content of these fruits and especially the raisins, but they are all healthy and great sources of nutrients so in moderation they are awesome and add great taste. Something I love doing is adding some cocoa to my cream of wheat, and it tastes chocolatey. A tbsp of cocoa only has 12 calories. Ive also added maple syrup (pure maple syrup) with the cocao sometimes but you definitely have to measure your serving and watch the caloric content/sugar content/nutritional information because that can add up quickly. I dont do this often, its more like a treat if I am really craving something like that.

- ALWAYS measure certain foods, its quick, simple, and (for me) easily becomes second nature: nut butters, dressings, butter, oil, maple syrup, etc. Anything that you want to moderate because it has a lot of XYZ (ex. sugar, salt, fat, etc.). I use a measuring cup/spoon to measure my servings because not all TBSP, TSP, cups, etc. hold the same amount. I dont count calories strictly so I dont usually measure to limit myself, but I like to know HOW MUCH of something I am adding, especially if there are ways to substitute it or free-pouring will give me more than I really want/need because that often happens with free-pouring.

- There are amazing menu sites online with user reviews, so if you feel like trying new recipes there is so much to find :D

- How about vegetable soups with a side of pita and hummus? You can add lentils, beans, and tofu to soups for some protein.

- Home-made chilli or chilli-like dishes

- Spread avocado on bread like butter occasionally (it contains healthy fat but still fat so in moderation) or cut it into squares and add to a salad. Avocado is ripe for eating when it is moderately soft and a healthy green/yellow colour, a perk because it is visually gorgeous - it is such a beautiful food. Brown areas means it has over-ripened.

- Nut butter (peanut, almond, hazlent, cashew, etc) with bread/toast if you will be eating bread.. but if youre trying to cut out the carbs then perhaps not. If you eat nut butter, do measure it as a serving is usually 1 tbsp and around 80-100 cals. Also read ingredient labels and look for nut butters that do not have anything in them except nuts, so no added salt, sugar, or oil/fat.

- You can also eat nuts as a snack. Measure your nuts (read the nutrition label to see how many nuts are a serving and go from there). I also really like prunes as a snack :)

I hope these are helpful to you. Best of luck!

JayEll
07-24-2008, 07:07 AM
Look up the calories in coconut milk sometime.... :fr:

I eat curries with coconut milk only rarely as a result...

Jay

KforKitty
07-24-2008, 09:52 AM
Look up the calories in coconut milk sometime.... :fr:

I eat curries with coconut milk only rarely as a result...

Jay


There are reduced fat versions out there and to reduce the fat content futher I half the coconut milk and use natural yoghurt in its place.

Kitty