Weight Loss Support - A Couple Of Things...




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Terra1984
07-07-2013, 10:00 PM
Like the title says there are a couple of things I need to give up in order to loose more weight, There are soda,pasta and junk food, Those 3 things are so hard to give up but I know I need to give them up in order to loose more weight, Is there anything anyone else needs to give up in order to loose more weight or am I alone on this? LOL


ShaMac
07-07-2013, 10:08 PM
You are definitely not alone. I really need to end my relationship with sweets and all junk food in general. Sodas I have managed to conquer, although I do tend to want one every time I go to a restaurant, but I resist because I know it's for the best.

Changergirl
07-07-2013, 10:11 PM
For me it's not about giving up certain foods, especially foods that I love/crave. In the past when I've given up these foods I've ended up binging on them within a week. A system that isn't going to work in the long run.

What I found works for me this go around was 'giving' up my giant portions. I can eat whatever I want but I make sure it's all about moderation. At first it was difficult but after about 3 months I physically could not eat the same portion sizes that I used to.

The one thing that I guess I have truly given up is calories in my liquids. The only calories I allow myself to drink are alcohol and caffeine. I rarely drink alcohol but do have a daily coffee, with a tiny bit of fat free milk and 1/2 tsp of sugar. Anything else I drink is water or tea.


Terra1984
07-07-2013, 11:29 PM
moderation

That is what I need to learn lol

sontaikle
07-07-2013, 11:36 PM
Moderation is what did it for me. I gave up nothing while losing.

After I hit maintenance and wanted to improve my fitness level I began adopting a more whole foods diet. I've given up certain foods now but it really wasn't necessary for me to lose/maintain weight.

shcirerf
07-07-2013, 11:44 PM
You really do not need to give up any food. You just need to realize food triggers, and set boundaries and limitations on certain foods.

Salty, loud, crunchy food, like chips, crackers, nuts, etc., are the devil for me. So, I don't eat them very often, but I do allow for the now and then serving, keeping the proper portion in mind.

By allowing myself to have them now and then, I don't feel deprived.

Who wants to go through life never having a peanut or chip or donut? Not me. We just can't have these things as often or in the portions we would prefer.;)

Munchy
07-08-2013, 12:04 PM
moderation

That is what I need to learn lol

It may be a little bit of extra work, but I only prepare one serving of food (or prepare an entire dish and freeze it into servings) so that I don't have leftovers too readily available.

For example, I will cook only 2oz of pasta at a time. That way, there isn't any more for me to pick at. Or if I make 1 cup of cooked rice, I separate it into two servings and put one away.

It's the easiest way for me to have portion control.

Pink Hurricane
07-08-2013, 12:35 PM
You don't have to give up anything per say, just reduce. I finally stopped drinking sodas because I do not like all of the chemicals used in them and the way they make me bloat. But pasta in moderation is fine, and junk food occasionally is fine as well, just be careful will how OFTEN you consume these. Depriving yourself can make you binge all out on these foods, know your triggers, and use that knowledge to your advantage! :)

jm474
07-08-2013, 12:54 PM
I've always had the mantra of anything in moderation but after having a party last week and eating a small portion of junk food, I felt terrible the next day; I was so hungry and craving junk to the max. I'm beginning to wonder whether it will be better to give those things up completely. My body might be trying to tell me something.

Terra1984
07-08-2013, 11:29 PM
Thanks for everyone who replied, I will put everything everyone said to good use(<---That might be mis-spelled)

amandie
07-08-2013, 11:59 PM
You've gotten great advice and ideas here. Just wanted to wish you luck, you can do it!!!

Me being on Weight Watchers, I didn't have to give up anything that I loved. Along the way, I learned I didn't always need 2oz serving of pasta by filling the dish up with a ton of veggies. Sometimes if I felt like I really wanted more than 2oz , I'd add zucchini "noodles" (or cut them into approx 1/8 inch slices to replace at least half of the noodles.)

You could mix in riced/grated cauliflower (cooked/steamed first) into brown rice to make it more filling.

Just all ideas. HTH!

Elena EQ
07-09-2013, 09:36 AM
If you want to give up some things, I would go one thing at a time, with substitute. Like, substitute soda for water, wait couple of weeks, get used to that. Then, order/cook fish with veggies instead of pasta...get used to that. Then substitute white bread for whole wheat in your sandwich...again another couple of weeks. I haven't had soda in over 5 years now and I don't crave! After you stop it just seems so gross! Same with fast foods. The latest thing I stopped was french fries and after a month just thinking about fries makes me gag. Yuk

Munchy
07-09-2013, 10:38 AM
You've gotten great advice and ideas here. Just wanted to wish you luck, you can do it!!!

Me being on Weight Watchers, I didn't have to give up anything that I loved. Along the way, I learned I didn't always need 2oz serving of pasta by filling the dish up with a ton of veggies. Sometimes if I felt like I really wanted more than 2oz , I'd add zucchini "noodles" (or cut them into approx 1/8 inch slices to replace at least half of the noodles.)

You could mix in riced/grated cauliflower (cooked/steamed first) into brown rice to make it more filling.

Just all ideas. HTH!

This is the real trick to me. I cook like this for myself, my child, and my friends. Not only are you feeling fuller off of fewer calories, but you are getting extra nutrition. Just about every component of my dishes have about 50% (or more) non-starchy vegetables mixed into them while cooking.

Harriette
07-09-2013, 11:11 AM
I find substituting is better for me. I love pasta so I will eat the pre-portioned low fat frozen pastas (some are really good! I particularly like the spinach and ricotta smart ones!!) I love cookies so I eat the low fat variety (even get no name ones which are cheaper but the same). They are 50 calories a cookie and I ONLY permit myself to eat one.

Pop I am afraid I just say no. I LOVE coke but do not drink it now. When I get closer to goal I will permit the odd coke when I eat out (once a month at most).

If I want chips or snacky food I eat some rice chips or something else low fat/calorie. They have good low calorie microwave popcorn too.

You do not need to never eat junk again. Just learn to moderate and substitute.

Munchy
07-09-2013, 01:04 PM
I find substituting is better for me. I love pasta so I will eat the pre-portioned low fat frozen pastas (some are really good! I particularly like the spinach and ricotta smart ones!!)

I'm cheap, lol, and make my own frozen meals to save money and because I like my own food best ;).

I was just checking out that spinach and ricotta pasta and it would be super simple to make and freeze in portions and I bet you could make it even lower in calories and tastier. I just want to throw some sun dried tomatoes into that!

Terra1984
07-11-2013, 12:34 AM
Thanks everyone, You all gave me some really good ideas, Thanks again

JohnP
07-11-2013, 01:48 AM
Do you like rules? If so, I'd pick a structured diet plan like Atkins, South Beach, or Paleo.

Do you like to make your own rules? Create your own structure by counting calories or do weight watchers.

Terra1984
07-12-2013, 12:46 AM
So eating smaller portions and working out isnt gonna cut it? Is that what your saying

kaplods
07-12-2013, 01:59 AM
So eating smaller portions and working out isnt gonna cut it? Is that what your saying

Eating smaller portions and working out is making your own rules. Only time will tell if it's enough. For some people it is. Others learn that they need more structure.

Let the scale guide you.

carter
07-12-2013, 07:13 AM
So eating smaller portions and working out isnt gonna cut it? Is that what your saying

Eating smaller portions and working out is making your own rules. Only time will tell if it's enough. For some people it is. Others learn that they need more structure.

Let the scale guide you.

You also don't have to do the same thing for your entire weight loss process - your approach can (and will, and should) shift amd evolve as you go along. When I first started, "eating smaller portions and working out" was pretty much my approach. I had one rule for myself, which was "don't be a pig." At 275 pounds, this turned out to be enough to get me started.

As I lost weight, though, I found I had less wiggle room and so had to be a bit more rigorous and careful - first by counting calories a couple days a month as a kind of sanity check, and later by counting every day.

The point is you can let your plan change as you shrink. :D By the way, I also haven't formally "given up" any food but once I became a daily calorie counter I found that there were some foods that just aren't worth the calorie density to me. I would love to eat pasta, for instance, but it's so calorie-dense that I can't fit in an amount of it that I find satisfying - so most of the time I opt to eat none at all. See that? I choose to eat none at all - it's not that I'm not allowed it.

CherryChan
07-12-2013, 08:07 AM
Ice creams at midnights... :(

Hello Nurse
07-12-2013, 09:20 AM
Having rules works for me. I allow myself those "off plan" foods as treats, rarely, and there are always conditions that go along with them. For example I love Chinese buffet food. Probably one of the worst diet foods ever. So once in a blue moon I will plan to go to one. I allow myself one plate of the naughty foods I love, plus some sushi. I find I eat less than half what I usually would, and don't even end up finishing the one plate. My rules are that I have to increase my water the day of and day after eating it to counter the sodium, and I double my cardio those days as well (an hour versus 30 min).

I also take the kids out for frozen yogurt every other week. I have a no sugar added flavor with chopped nuts, guilt free. It's a small treat but really helps and is something we all look forward to.

If I'm out and about with the kids and we stop at McDonalds or somewhere, I either get a salad or a happy meal, so portions are small and controlled. It's another rare treat, but the kids enjoy it as well.

The key is to make these items occasional treats. Most of us can't get away with a splurge or two each week, except maybe in the early weeks of losing. A couple times per month works for me. You just have to find out what works for you.

Terra1984
07-12-2013, 03:17 PM
Thanks for the advice you guys, I'll keep everything both of you said in mind

JohnP
07-12-2013, 03:46 PM
So eating smaller portions and working out isnt gonna cut it? Is that what your saying

It might work but I doubt it. Your plan is basically eat less and move more. This will 100% work if you follow it. Most people who have tried this have failed.

The primary reason is that fat loss only happens when you're in a caloric deficit. Without structure most of us are going to over eat, especially if we're exercising.

How many calories are in a typical bagel, plain? 250-300. That is without any topping, cream cheese or otherwise.

How many calories will most people burn by exercising for 30 minutes? Probably less than the calories in a bagel.

If we were all natrually intuitive eaters we wouldn't have gotten to the size we did. Exercise makes some people hungry and/or helps the justify additional eating or poor choices. That is why I would strongly suggest some kind of structure that has been shown to work.

Chronostasis
07-12-2013, 09:51 PM
You'll have to find that sweet spot for weight loss by figuring out what works best for you. For example, this is the "plan" that I've developed for myself through trial and error. Now that my tastes have changed (I don't crave junk anymore), I can basically eat on-plan as much as I care to eat of whatever I care to eat and will either maintain or lose weight.

The five "rules" that work for me:
1) Absolutely no wheat of any kind, in anything (allergy). No exceptions.
2) Avoid all dairy except cultured lowfat/fatfree dairy [i.e. 0% plain greek yogurt, lowfat kefir] (respiratory sensitivity). This one can be bent a little every once in a while, but I'll be suffering the consequences later (such as earaches or a sore throat.)
3) No eating after 6 PM. Can be extended to 7 (or on rare occasion, 8) if I don't have time to eat dinner beforehand, but no later.
4) Eat reasonably healthy. Nearly all fruit, veggies, and legumes can be eaten in unlimited amounts, while other food must be portion-controlled.
5) Try to eat only at mealtimes (3 meals a day.) If you do snack, eat mindfully.
It should also be noted that I now exercise regularly, although I have no specific rule for it. I consider it training toward a separate goal - my upcoming mini triathlon.
I also count calories, although not rigorously and not all the time.

My diet works out as high carb - moderate protein - very low fat. You may, for example, need a lower-carb diet. Or perhaps you would prefer to eat two large meals a day rather than 3. Anyway, the point is that your plan will likely look very different than mine, and it will have to reflect your own personality and preferences. :)