Weight Loss Support - Heeeelp meee!!!




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twizzzie
04-22-2011, 11:15 PM
First off, let me inform you:


I have very high anxiety,
mild depression,
fast food and sugary foods make me shake and my heart race really fast.

I'm engaged, and live on my own. (with my fiance)
I pay for all of my own things, including food, which is on a very strict budget.


Therefor -

I can only afford about a weeks worth of fresh fruits and veggies! I buy alot of frozen veggies, though.


I basically eat this daily -

Lunch: String cheese, or chicken salad...

Dinner: Chicken, side of veggies, side of mashed potatoes.

Drink: Water, Milk, or Coke Zero.


I used to drink pop all day every day. Once I stopped drinking normal pop and switched to coke zero/pepsi max, I dropped about 15 lbs in two weeks. But, that's all over now!

I do not exercise. I try, and my anxiety takes over. I don't eat out much. I eat steak once a month. I eat pasta maybe once a week...and when I do, I use stewed tomatoes as the sauce.

I want to get down to 170 lbs by October of 2012 for my wedding.
I weigh 240 pounds, and I am 6'1.


I'm not motivated at all - due to stress, lack of rest (even though I sleep alot), and my fiance doesn't want to do anything due to a recent injury.


SO, I don't know what to do!!!!!! Haha, please help.


Hamoco350
04-22-2011, 11:45 PM
Speaking as someone who has an anxiety disorder, I can honestly say that exercise has saved my life. The movement really takes away some of my nervous energy and allows to feel more relaxed. I definitely recommend adding some movement to your daily routine. It doesn't have to be crazy stuff, but I swear it will make you feel better in the long run.

Food wise, I think it's clear (from what you've shared) that you need more nutrition.

sassylime
04-22-2011, 11:54 PM
I don't have a lot of advice, since I'm just beginning my weight loss, but I can impart some of what I've picked up. :) I noticed that when you listed your basic menu you didn't include Breakfast. One of the biggest things I've learned in my weight loss journey, so far, is that breakfast is indeed one of the most important meals of the day - it helps to get your metabolism going so you can burn more fat. Try to eat at least something in the morning, whether it be just a bowl of oatmeal, or a cup of yogurt, or even a piece of fruit. Correct portion size for your meals is also very important. There are many sites on the internet which can explain that more fully. Stay away from heavily processed foods. If you're eating pasta, see if you can get whole wheat pasta instead of white pasta. Another thing, if you find yourself getting hungry through the day, maybe have smaller meals more often, instead of three big means (about 200-300 cal each). Don't worry too much about not being able to actively exercise all the time - weight loss is usually about your calorie intake. Try to estimate your normal calorie intake a day and cut it by 500 (don't go less than 1200 cal per day mind). Maybe go for a nice walk each day - nothing too strenuous, but it gets you moving, builds your muscle over time, and gets your metabolism going. Swimming is also another great way to exercise, without stressing out your body too much 9especially with summer coming).


twizzzie
04-22-2011, 11:54 PM
What about multi-vitamins, or supplements...what kind of nutrition? LOL

twizzzie
04-22-2011, 11:56 PM
I don't have a lot of advice, since I'm just beginning my weight loss, but I can impart some of what I've picked up. :) I noticed that when you listed your basic menu you didn't include Breakfast. One of the biggest things I've learned in my weight loss journey, so far, is that breakfast is indeed one of the most important meals of the day - it helps to get your metabolism going so you can burn more fat. Try to eat at least something in the morning, whether it be just a bowl of oatmeal, or a cup of yogurt, or even a piece of fruit. Correct portion size for your meals is also very important. There are many sites on the internet which can explain that more fully. Stay away from heavily processed foods. If you're eating pasta, see if you can get whole wheat pasta instead of white pasta. Another thing, if you find yourself getting hungry through the day, maybe have smaller meals more often, instead of three big means (about 200-300 cal each). Don't worry too much about not being able to actively exercise all the time - weight loss is usually about your calorie intake. Try to estimate your normal calorie intake a day and cut it by 500 (don't go less than 1200 cal per day mind). Maybe go for a nice walk each day - nothing too strenuous, but it gets you moving, builds your muscle over time, and gets your metabolism going. Swimming is also another great way to exercise, without stressing out your body too much 9especially with summer coming).


Yeah, I don't normally eat breakfast, but I did forget I have yougurt... :P
thank ya :)

twizzzie
04-22-2011, 11:57 PM
Speaking as someone who has an anxiety disorder, I can honestly say that exercise has saved my life. The movement really takes away some of my nervous energy and allows to feel more relaxed. I definitely recommend adding some movement to your daily routine. It doesn't have to be crazy stuff, but I swear it will make you feel better in the long run.

Food wise, I think it's clear (from what you've shared) that you need more nutrition.

Thank you... I agree on the nutrition part. I don't know about the anxiety stuff. My anxiety is bad... I can't even go to the store without completely freaking. But, i'll try. :D

fitnessclassic
04-23-2011, 12:04 AM
First off, that pesky anxiety thing, a little meditation and deep breathing or yoga goes a really long way as long as you actually do it. I have spend the better part of the last two years in a total funk of depression, which is what led to my weight gain and pushing myself to exercise has made the most difference. Also, do you have an aldi's by you? They have the freshest cheapest produce! As for the soda thing, kick it all together. La Croix makes amazing sparkling water with no chemical after taste from sweetners. Good Luck:hug:

Angie
04-23-2011, 12:07 AM
Would you try a yoga DVD for exercise? Something relaxing and gentle to start you off might work around your anxiety - it might even help a little. I agree that breakfast is really important, what foods could you eat in the morning?

Hamoco350
04-23-2011, 12:15 AM
Thank you... I agree on the nutrition part. I don't know about the anxiety stuff. My anxiety is bad... I can't even go to the store without completely freaking. But, i'll try. :D

I completely understand how anxiety can affect one's life, and I'm sorry that you have to suffer through it. :hug: When I was at my worst I couldn't even attend school or leave my house at all.

I agree with others that yoga is a life saver. Any kind of movement helps so much for me.

twizzzie
04-23-2011, 12:43 AM
First off, that pesky anxiety thing, a little meditation and deep breathing or yoga goes a really long way as long as you actually do it. I have spend the better part of the last two years in a total funk of depression, which is what led to my weight gain and pushing myself to exercise has made the most difference. Also, do you have an aldi's by you? They have the freshest cheapest produce! As for the soda thing, kick it all together. La Croix makes amazing sparkling water with no chemical after taste from sweetners. Good Luck:hug:

I love ALDI! It's the best. I shop there and our local mart called Price Chopper.
I forgot about aldi for a few months... hah! thanks.

twizzzie
04-23-2011, 12:48 AM
I could try to work my food money into buying more fruits. I could eat fruit for breakfast... or fat free yougurt. I have been drinking sparkling water, too... it's pretty dang cheap and doesn't affect me in any way!

Here's more about my diet:

Ive kinda been doing the less fat, less sugar thing.
More protein and carbs. I read if from the p90X nutrition guide...
But, being since my fiance isn't helping in any way, I haven't even touched p90x. I suppose that the diet won't work unless I exercise :P

LisaP916
04-23-2011, 09:15 AM
If you cut out the soda completely, you'll have more money for real, healthy foods. And weaning off the caffeine in the soda could elminate the jitters which might also help some with the anxiety.

Nola Celeste
04-23-2011, 09:42 AM
Yep, I would cut out the caffeine. It really, really doesn't help an anxiety issue. I've lived with anxiety since I was in my early twenties (I'm now 41), so I understand it from the inside out.

Let me chime in with the others, too, and say that exercise of some sort is HUGE for dealing with anxiety issues. It's rough for me to do because one of the things I have anxiety about is having a heart attack. It's irrational, but hey, that's why they call them "phobias" and not "perfectly rational fears," right? :D

Anyway, you can imagine that my attitude toward a racing heart, hard breathing, and profuse sweating is not "Yay, I'm getting a good workout!" I struggled to overcome the exercise-induced anxiety, and it was worth the struggle. Not only do I feel better physically, but I feel better mentally and emotionally because of exercise. Being able to overcome that particular species of panic attack has given me the impetus to eradicate other kinds--the ones I used to get while driving over bridges, for instance.

I can't urge you strongly enough to try exercise even if it's just in five-minute increments. Remember, you can always stop if the anxiety gets too strong. That's what I told myself so I wouldn't feel "trapped" by exercise, if that makes sense (I know that for me, having a way out of something is really important to reducing my anxiety about it).

4star
04-23-2011, 10:27 AM
The fruit has a ton of sugar, does it affect you like the regular sugary stuff?

It doesn't seem like you are getting much nutrition. B vitamins are some of the most important for brain function. Being low on things like B-12 will cause anxiety and depression or worsen it. Has your doctor checked those things out for you? You might be stuck in a cycle and have all of this working against you.

Do you take a good multi-vitamin?

twizzzie
04-23-2011, 05:44 PM
That's a good idea about the exercising... I'll try that..

And no... My doctor doesn't do anything for me. I'm going to a new doctor in May so I'll ask him about some stuff :)

As for vitamins, I don't know what to take.

Reasons
04-23-2011, 06:00 PM
Just a standard daily vitamin should be fine. I would also make sure you are getting the proper amount of calories per day. I believe for your range, less than 1600 will put you in to starvation mode.

stacygee
04-23-2011, 09:47 PM
First, you should cut out the diet soda drinks too. Caffiene can make anxiety disorder worse and just think of all the extra money you would save if you switch to water or even a flavored water.

I guess everyone else already said that so I just reiterated.

You have got to find the motivation to exercise and to eat right or you will not lose the weight for your wedding. Why doesn't getting married provide you with the motivation? Depression and Anxiety are both alleviated through weightloss, eating healthy and exercise. I am living proof of that. BUT you have to commit and find the willpower to be strong and decide that you want to do this.

Mix in 1/2 teaspoon of straight cinnamon to your yogurt. It'll help regulate your blood sugar and is a natural appetite suppressant. Regulating your blood sugar my help you feel better throughout the day.

twizzzie
04-24-2011, 01:05 AM
Ooh! I like that idea. I'll do that with my yougurt!

icedragon6669
04-24-2011, 01:16 AM
excercise is key with anxiety disorders

my niece (who is 13) suffers servere anxiety attacks (disabling) and the specialist said to use excercise, excercise and anxiety both cause the adreline response (fight or flight response), using excerise is the key way to bring on that response in your body and learn to deal with it in a safe way.

He suggested high burst exercises, that really bring on the adreline, (running sprints, fast sports.. etc)

she is seeing huge improvement and can far more easily cope when an anxiety attack comes, she now just takes a few breathes, and moves on through it!

4star
04-24-2011, 10:08 AM
There are lots of good multi-vitamins on the market. I take Geritol Complete b/c it has all of the necessary nutrients a body needs but doesn't overload you on any of them. That's just the one I liked after all of the comparisons I did but there are tons of them out there to choose from. You can even take the Children's Flintstone vitamins if you want, there's an adult dosage on the package.

Everlasting
04-24-2011, 12:36 PM
I also have anxiety and I have found that intense exercise and weight lifting helps me immensely, however that may not be the case for you if you're on the opposite end of the scale, but any exercise at all is good. Can you fit a 20-30 minute walk into your day?

As far as food I think you understand that you need some more nutrition. If you don't get enough calories and nutrition in your diet your body may try to hold onto the weight. A vitamin (any multivitamin even) would be good. It's best to get nutrients straight from food though so some low cost things you could go for...
Oatmeal, tuna, bananas, any 'in season' green veggies and fruits tend to be cheaper, bags of dried beans and peas which you can make really good soup out of...

I would also watch your caffeine consumption if you have anxiety. It might help, if you think you need the pop in your diet as a treat, to start switching to something with no caffeine... try a diet light colored soda instead. Sierra mist or something.

shimmmer178
04-24-2011, 02:18 PM
I noticed in your first post you said :
"I'm not motivated at all - due to stress, lack of rest (even though I sleep alot), and my fiance doesn't want to do anything due to a recent injury."

Thats typical depression, sleeping all the time but never feeling rested. If you haven't consulted a specialist/therapist/psychologist about your depression and anxiety yet, I would start with that. I had pretty severe depression about 5 years ago but sought help for it (and it's not a quick fix) but I know am able to function "almost" normally.

The part about your fiance not being able to do anything shouldnt stop YOU from exercising ( P90X or 30 day shred) Plus those are things you can do at home and not have to go go a gym for.

I would look online for a complete diet plan because it doesn't sound like you're getting a healthy variety of foods. You can take their suggestions and substitute depending on what your budget allows. Despite seltzer water being cheap, regular water is FREE!! And if you can save money on the drink portion you'd be able to spend a little bit more on fruits and veggies! Goodluck!!!

twizzzie
04-25-2011, 03:23 AM
I'm going to make a list.
I'm gonna buy some multivitamins in a week, along with some fruits and stuff...beans too. I've spoken to my fiance about this as well, and being since he needs to lose weight AND heal his leg, he needs to exercise as well. We're going to do it as a team.

What about appetite suppressants? I've heard alot about those...

Kaonashi
04-25-2011, 04:25 AM
They are a waste of money IMO.

twizzzie
04-27-2011, 04:43 AM
So I went to my Dr today and for some reason I weigh 268 lbs! I'm thinking that's due to my birth control...
Oh well! That just made me more motivated :)