Weight Loss Support - Frusturated




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Siren223
06-28-2005, 01:46 AM
Hello everyone, I am very new. 2 weeks ago I bought a used treadmill and started exercising 6 days a week (30 mns a day)....and started to watch what I ate...albeit it is not a strict strict diet, I am not eating as much bread as I used to...and I am eating more fruits and veggies...but I know that right now I have issues with restricting myself too much. Anyway....I wasn't exercising before, and now I am and I do feel different...I feel more flexible and just all around better....but after 2 weeks I lost 5 lbs..yippee....then I went to get mexican food one night...and I tried being good by ordering grilled veggies....but now I gained the 5lbs back....sooo frusturating.

I am not going to stop the exercising...but I could use some moral support. I am on a budget and it is hard to buy the fresh healthy food that I need...and I prefer healthy food in general....plus I am a vegetarian (well i eat fish when i can afford it)....so it is hard.....I don't eat fast food, and really my only big indulgence is ben and jerry's lowfat frozen yogurt...which I know i should stop eating...

I am mostly frusturated because I gained the damn 5 lbs back :-(
and I am afraid I won't be able to lose it again.


haleys
06-28-2005, 01:55 AM
increase the exercise to 45 minutes then an hour..join fitday.com and start counting calories so you know exactly how much you're eating. look through old post where people say they're looking for help and look at all the amazing comments left by people who know what they're talking about.

i'm a vegetarian too. tofu is a good source of protein, you may want to try that if fish is too expensive a lot of the time (i have no idea how much tofu costs). if you want to treat yourself to the ben & jerry's, make sure you're only having the serving size listed and not any more than that. seriously fitday.com is really helpful and lets you know exactly where you stand with your calories. good luck, dont get discouraged!

kykaree
06-28-2005, 02:35 AM
With respect, I don't really understand the whole eating healthy is expensive thing, especially in summer, winter I can understand, because fresh local produce is virtually non existent and everything is imported.

Grains, brown rice, wholewheat pasta, fresh fruit and veggies can all be cheap if you shop around, and use a bit of creativity. I know in your country there is an issue with the price of fish, fortunately in England you can get inexpensive fish - although it's usually stuff that can be a bit tricky to deal with, or very oily, like mackerel. There are lots of recipes out there, and there is even a vegetarian board on 3FC to get ideas.

The big thing is, stay positive. Once you get a bit more confident, get some advice on your exercise. I have a lot of weight to lose, and have found since I started being serious about the exercise, and incorporating weight training, the pounds are coming off easier.

It is hard, and it is frustrating, but hang in there, and let your body know who's boss, it needs to learn to get rid of pounds instead of hang on to them, and it takes a while for it to catch on.


Siren223
06-28-2005, 07:32 PM
increase the exercise to 45 minutes then an hour..join fitday.com and start counting calories so you know exactly how much you're eating. look through old post where people say they're looking for help and look at all the amazing comments left by people who know what they're talking about.

i'm a vegetarian too. tofu is a good source of protein, you may want to try that if fish is too expensive a lot of the time (i have no idea how much tofu costs). if you want to treat yourself to the ben & jerry's, make sure you're only having the serving size listed and not any more than that. seriously fitday.com is really helpful and lets you know exactly where you stand with your calories. good luck, dont get discouraged!



actually soy products are dangerous and therefore I am trying to cut them out of my diet.

Siren223
06-28-2005, 07:36 PM
With respect, I don't really understand the whole eating healthy is expensive thing, especially in summer, winter I can understand, because fresh local produce is virtually non existent and everything is imported.

Grains, brown rice, wholewheat pasta, fresh fruit and veggies can all be cheap if you shop around, and use a bit of creativity. I know in your country there is an issue with the price of fish, fortunately in England you can get inexpensive fish - although it's usually stuff that can be a bit tricky to deal with, or very oily, like mackerel. There are lots of recipes out there, and there is even a vegetarian board on 3FC to get ideas.

The big thing is, stay positive. Once you get a bit more confident, get some advice on your exercise. I have a lot of weight to lose, and have found since I started being serious about the exercise, and incorporating weight training, the pounds are coming off easier.

It is hard, and it is frustrating, but hang in there, and let your body know who's boss, it needs to learn to get rid of pounds instead of hang on to them, and it takes a while for it to catch on.


it is very hard do eat healthily for me because I am extremely busy and I cannot go out and buy fresh produce everyday...The produce is expensive, and doesnot keep long at all. I end up throwing out half of what I buy because it spoils so easily. One cannot live on brown rice alone. And I am not about to try seeing as that is part of the reason I have gained weight in the first place. I am trying to cut out the pasta and rice, or at least eat it VERY rarely.

carla49
06-29-2005, 12:09 AM
Hi Marissa,

It sounds like you're suffering from the same disease as many of us: excuse-itis. There are terrific (and inexpensive) salads you can make with bulgur and carrots and chickpeas and onions. Frozen veg are actually considered nutritionally superior to fresh veg that has been sitting around. There are a lot of fresh things that don't spoil, and frozen fish is not too expensive. Try couscous recipes. Eat more legumes. Try increasing the incline on your new treadmill.

And don't forget that you may not really have regained the 5 pounds. You may have still been full of salt and fat and cheese (and beer?) from your Mex food splurge, which would make you retain water. In my experience, one night's indulgence doesn't make much difference, and if you go back on program after the bad weigh-in, the next weigh-in will prove it was just a passing moment and not "real" weight gain. And hormonal fluctuations also can make you gain weight when you haven't.

So don't give up! And remember, slow steady loss is the best kind.

Carla

gray eyed girl
06-29-2005, 01:26 AM
what about frozen, dried, or canned fruits and vegetables? They retain almost all the same nutritional value as fresh, and are a much better choice than a lot of other options. I haven't found eating healthier to be any more expensive than my old diet was, because I'm buying healthy food instead of junk. It sounds like you're doing pretty well with exercise. Remember that this is not a short term commitment. It'll take as long as it takes, that's becoming my new mantra.

kykaree
06-29-2005, 02:48 AM
it is very hard do eat healthily for me because I am extremely busy and I cannot go out and buy fresh produce everyday...The produce is expensive, and doesnot keep long at all. I end up throwing out half of what I buy because it spoils so easily. One cannot live on brown rice alone. And I am not about to try seeing as that is part of the reason I have gained weight in the first place. I am trying to cut out the pasta and rice, or at least eat it VERY rarely.

I don't shop every day. I work 8 hours a day and have a four hour commute on top. I shop once a week. I buy a variety of vegetables, and use the ones that perish first. Things like zucchini, pepper, carrots among others keep for a week without a problem in the fridge.

I am curious as to what your meal plans will include, if you are excluding fresh fruit and vegetables, whole grains, rice and soy products?? What sort of things do you eat now?

I have lost weight eating grains, fish and vegetables, if you are looking for some magic bullet, I haven't got one. And this fallacy that soy is dangerous, I just wonder how the Chinese and Japanese have managed to live so long, without nearly the amount of disease and obesity that we have in the Western world. Sorry if that sounds harsh, but I am not sure what sort of advice you want, except to be told that its all too hard and you should just give up. If you really want to lose weight, you need to find a way around all these obstacles you seem to have set yourself.

jillybean720
06-29-2005, 08:36 AM
I agree--harsh reality may sound just that: harsh. But it needs to be heard. Excuses won't get you anywhere, and I should know--I have a million of them, and yet I have overcome most of them and am losing weight. I certainly don't have any extra $$ to spend on healthy foods, which was a major complaint of mine early on (I have already been working nearly 70 hours a week at 2 jobs just to pay the bills--I can't afford to spend extra money on food!). However, the only healthy foods that are more expensive are usually those that are prepared, which are actually filled with sodium and make you retain water anyway, so you don't want those expensive foods anyway! Things like microwave meals, low-fat or low-cal snacks, "healthier" condiments and sauces--these are all more expensive, but the good news is, you don't need them! Stock up on whole-grain pastas (which are MUCH better for you than regular "enriched" pastas), brown rice, and FROZEN fruits and veggies. I have had some of my frozen fruit in my freezer for months, but I know it will still be good when I take it out!

I also don't have time for things like grocery shopping for fresh produce all the time. I go grocery shopping once a week (sometimes less--once every other week). Like I said, I'm pretty much flat broke (thanks to having to buy a new car when my old one broke down), and I leave my house at 5:30am and get home between 9 and 11:30pm every Monday-Thursday, plus I still work 6am-2pm on Fridays. Therefore, I've got most people beat on the "I have no time to eat healthy" and the "I have no money" excuses :lol: I eat a lot of chicken, but being a vegetarian, I am assuming you actually like some veggies (I have a problem with most vegetables in that my taste buds reject them ;) ), so you have a lot more options! Make an eggplant parmesan with low-fat mozzarella cheese and no breading. Have lots of salad--include hard-boiled eggs for protein to keep you feeling full longer. Make fruit salads. Frozen strawberries, peaches, blueberries, raspberries--you name it, it lasts forever, and the generic store brands are pretty inexpensive. As for fresh, I will buy fresh apples, oranges, and kiwis because they seem to last a bit longer (things like bananas and fresh strawberries go bad pretty quickly). Frozen veggies rock, also. You're right--you can't live on brown rice. However, you can combine brown rice with other stuff to make great meals. I make a mean stir-fry: a bag of frozen sugar snap peas, a bag of frozen broccoli, a bag of frozen "stir-fry mixed veggies" (corn, red pepper, and broccoli, I think), a can of crushed (or chunked, whichever you prefer) pineapple, and some teriyaki sauce all served over brown rice--YUM! Whole-grain pasta is great, too, and even better if you can add veggies to it (though I have to make my own sauce anyway to watch the sodium, as jarred sauces tend to have a lot). I have even found boxes of whole-wheat pasta at my local dollar store, which is cheaper than the $1.88 it costs per box at my grocery store. I can go on and on with options for you--you just have to try new stuff out.

I also cook once a week (usually Sundays) and put everything in little Gladware containers in the fridge or freezer to eat throughout the week since I don't have any time to cook during the week. Go ahead and eat your Ben & Jerry's--just make sure you measure it and include the number of calories for the amount you're eating. You seem to be doing well with the exercise so far--I only get in three 30-minute workouts a week, so you're a step ahead of me there :)

As for the 5 pounds, you did not really gain it all back in one meal. That is impossible. In order to do so, you would have had to have eaten 17,500 calories MORE than you normally would for the day (since there are 3500 calories in a pound), which is darn near impossible to do! Restaurants are great at hiding salt and sodium in their foods--just drink LOTS of water for a few days to flush it out and show your body you don't need to retain the water, and it'll be gone in no time.

Speaking of which, make sure you drink lots of water. "They" say at least 8 servings a day (total of 64 ounces), and I have heard that you should drink and additional 8 oz for every 20 pounds you want to lose. This will help to ensure that your body is hydrated and performing properly and not retaining water, which will help your weight loss. You also say that you gained 5 pounds back after that meal--are you weighing yourself every day? If so--STOP! Most people can't handle that stress since our bodies can fluctuate by a number of pounds even in the SAME day! I can weigh 294 when I get out of bed, 297 by lunch time, and 293 at night, then 300 the next morning! Our bodies have a lot going on (hormones, muscle, water, etc...), so weighing too often can just be depressing. Try only once a week or even once every 2 weeks for a more accurate record of your progress.

Well, now that I've darn near written an entire novel here, I hope some of this might help you. Of course, there's no helping you until you can overcome your case of excuse-itis :lol: We've all been there and had all the excuses there are to have, and yet we make progress, so I know you can, too! Good luck!!

aphil
06-29-2005, 08:37 AM
actually soy products are dangerous and therefore I am trying to cut them out of my diet.

Actually, there are different studies that say different things. Some studies say soy could have dangerous side effects, and others have shown all of the numerous health benefits of soy. I personally have seen in my diet the wonderful things from eating soy. It is also very important for vegetarians to get protein, and soybeans, along with other beans and nuts, are the best way to go for that.

aphil
06-29-2005, 08:50 AM
it is very hard do eat healthily for me because I am extremely busy and I cannot go out and buy fresh produce everyday...The produce is expensive, and doesnot keep long at all. I end up throwing out half of what I buy because it spoils so easily. One cannot live on brown rice alone. And I am not about to try seeing as that is part of the reason I have gained weight in the first place. I am trying to cut out the pasta and rice, or at least eat it VERY rarely.

Who isn't busy? I am a self employed (working numerous hours per day creating movie replica costumes for a living), I am the mother of two children under 6, and I am the member of a well known dance troupe who performs and rehearses out the wazoo. We are all busy, and you just have to learn to make the most of your time.
I don't have the time to do all of the things I once did, so I manage my time differently. I have a jogging stroller and a bike trailer for when my husband and I go to the local walkway to exercise-they come with us and get a fun ride! I do two things at once-I polish my toenails for a performance, and they dry while I color my hair. It is all about time management.
You definitely do not have to go to the store to buy produce every day. Twice a week is sufficient. If you are throwing a lot out, then you are buying more than you are eating in a few days time. Think about how many servings of fruit/veggies you eat per day, and only buy enough for that amount x3 or 4 days.
If you buy a cantalaupe and a bunch of bananas for instance, buy the bananas slightly green, so that they are ripening the first day or two when you are eating the cantalaupe. Then they will be ready when you are. Apples keep well for a week or more, so if you buy a bag of apples, and then are more perishable fruit or veggie, eat the other first, and the apples are still fine a couple days later.

I agree that most of the scale weight that you saw was water, and the undigested food that had not yet "left" your system, if you know what I mean. ;)
When you first start a healthy eating plan, you lose some water weight at first, as well as your digestive tract clearing out a bit and not holding as much food. This is one of the reasons why people may lose 4-6 pounds their first week. What you lost isn't all fat. After the first initial week or two, weight loss slows down to 1/2-2 pounds per week if you are doing it healthfully, and this is the rate where you are losing body fat and actual body size.

paperclippy
06-29-2005, 09:35 AM
actually soy products are dangerous and therefore I am trying to cut them out of my diet.

I've seen a bunch of conflicting info about this. Most recently there is a thing about soy products decreasing men's sperm counts. The thing to remember, of course, is that people all over Asia have been eating soy products regularly for hundreds of years, and don't seem to have had any huge negative side effects (their men are certainly not infertile!). Plenty of soy is eaten in Japan, and the Japanese have some of the longest lifespans around.

Maybe there are some negative side effects, but it seems to me if millions of people in Asia have been eating tofu for hundreds (thousands? when was it invented, anyway?) of years, it can't be that bad. Everything in moderation, of course.

aphil
06-29-2005, 10:15 AM
Right, and they are also eating a diet of whole grains (lots of rice), fish, and plenty of vegetables as well.

haleys
06-29-2005, 10:36 AM
Siren223, I've been eating and drinking soy products for 19 years now and I'm very healthy. Overweight, but healthy. I would much rather eat my soy products than not have any protein other than beans, no thanks. I don't eat fish, I'm a vegetarian, so my soy products will suffice. They're delicious, too. I know people who are older who have been consuming soy products all their life and they are very healthy. I try not to believe everything I read.

SOON2BE154
07-03-2005, 12:22 AM
Hello everyone, I am very new. 2 weeks ago I bought a used treadmill and started exercising 6 days a week (30 mns a day)....and started to watch what I ate...albeit it is not a strict strict diet, I am not eating as much bread as I used to...and I am eating more fruits and veggies...but I know that right now I have issues with restricting myself too much. Anyway....I wasn't exercising before, and now I am and I do feel different...I feel more flexible and just all around better....but after 2 weeks I lost 5 lbs..yippee....then I went to get mexican food one night...and I tried being good by ordering grilled veggies....but now I gained the 5lbs back....sooo frusturating.

I am not going to stop the exercising...but I could use some moral support. I am on a budget and it is hard to buy the fresh healthy food that I

I am mostly frusturated because I gained the damn 5 lbs back :-(
and I am afraid I won't be able to lose it again.

My first suggestion is to back off the exercise. I know this is contrary to what others are saying here but you've probably got a calorie deficit going that is way too much. You body is putting on weight because either it's muscle gain or it's muscle gain and more fat. If you don't fuel your body enough then it will keep the fat and add more to it!

Coming from a sedentary lifestyle into a light moderate to moderate exercise program is a shock to your body. 6 days a week! :eek: Your body is on tilt, full tilt. If going from a sedentary lifestyle to exercise go slow, very slow. Gradually increase your speed, length of time, and intensity. Start with 15 minutes, 3 days a week. Then go to 4 days a week, then 5 days a week. When you can do this without muscles aches and pains then increase to 20 minutes. Same routine. A typical change would be about every 6 weeks. BTW sedentary means no regular cardio exercise. Cardio is not the same as doing housework. Don't I wish! : )

I started exercising in November 2004 and got up to 45 minutes a day by March like lots of people suggested on another list. Boy did I pay! My entire program came to a grinding halt because of my aches and pains. I don't normally get ANY aches and pains when I exercise. So when I did I knew it was too much. Also I stalled in my weight loss because I wasn't eating enough food [1500 calories] but I was burning 880 calories a day through cardio alone!!!

And from what you're eating I would say your body is after the carbs and that is what it needs to replenish the energy you used during exercise. Exercise burns both glycogen and fat. There's an excellent article on this at lifetimefitness.com under their magazine June issue. I get the magazine and love it. I don't work for them and don't get any money for telling you this. :) It's loaded with great advice and information.

You're right not to restrict your nutrition program. I used to be a lacto-ovo-vegetarian. I ate lots of beans, whole grains, eggs [egg whites], occasionally fish, root veggies, low carb veggies, lettuce of all kinds, low fat cheese, yogurt, low fat cottage cheese, etc. I still make my own homemade bread from scratch including grinding my own grain. It's less expenisve that way.

Make sure you fuel after exercise!

Start lifting weights. Muscles burn fat all the time. Cardio burns fat only while you do it.

Get the trial copy of CalorieKing and plug in your food amounts to see what you're eating. Right now I'm eating 2000 calories a day, more or less.

Ahealthierme
07-03-2005, 10:44 AM
it is very hard do eat healthily for me because I am extremely busy and I cannot go out and buy fresh produce everyday...The produce is expensive, and doesnot keep long at all. I end up throwing out half of what I buy because it spoils so easily. One cannot live on brown rice alone. And I am not about to try seeing as that is part of the reason I have gained weight in the first place. I am trying to cut out the pasta and rice, or at least eat it VERY rarely.

I dont usually buy fresh produce unless I have immediate plans to use it. I generally buy frozen fruits and veggies in 2lb bags and eat it as I go along (SOOO cheap!) just an idea!

aphil
07-03-2005, 08:08 PM
I would disagree about backing off on the exercise 100%. Also, you are burning a decent amount of calories doing the cardio (treadmill) 30 minutes a day, 6 days a week-but you are not actually going to have a lot of muscle gain-first because of the short amount of time you have been doing this, and second, because you are not doing strength training. Women do not have the hormone levels to have quick and dramatic muscle gain from exercise like men do-you are not going to gain 5 pounds of muscle mass that quickly-especially without strength training being involved.

SOON2BE154
07-03-2005, 08:33 PM
Actually, there are different studies that say different things. Some studies say soy could have dangerous side effects, and others have shown all of the numerous health benefits of soy. I personally have seen in my diet the wonderful things from eating soy. It is also very important for vegetarians to get protein, and soybeans, along with other beans and nuts, are the best way to go for that.

If you have a low thyroid soy can interfer with the medication for it.

Ilene
07-03-2005, 08:49 PM
....then I went to get mexican food one night...and I tried being good by ordering grilled veggies....but now I gained the 5lbs back....sooo frusturating.My take on your gain is that it was only water. Eventhough you were careful of your choices at the Mexican restaurant they still use MSG and a LOT more salt in their foods that we would. Your gain would be only bloated from the foods, drink lots of water for a couple of days...

I also agree with Aphil that you are NOT gaining muscle at all from doing 30 minutes of biking, even if it is daily. The new US govt guidelines are to exercise 60 to 90 minutes/day. You would gain muscle from weight training, and that would be a good thing because muscles would burn the fat when you are sedentary... Are you weight training Siren?

Jennifer 3FC
07-07-2005, 03:10 AM
I'm chiming in about the exercise also. 30 minutes a day is not going to bring too much calorie deficit. It actually isn't enough of one. I do agree that you should build up on the exercise so you don't get burned out, but it takes 3500 calorie deficit between exercise and calorie cutting to lose a pound. At 298 pounds, 5 pounds in two weeks is right on target, and not indicative of too much calorie cutting, in my opinion.

As for the cost of healthy foods, try and look at the overall expense of your foods. Certain types of fresh produce can be expensive, and others can be cheap. I check out the sales and frequently let this weeks special plan my menu. Also, you are saving money on convenience foods and junk foods and restaurant visits. In my town, a Vegetarian B, diet coke and a tip can buy me a pound of bananas, a few bags of frozen mixed veggies, a carton of cottage cheese (great source of protein), and a container of oatmeal. :) I know it is really tough getting started, but keep your chin up, don't pay too much attention to the scale (like Ilene said, water can devastate the scale reading) and do your best. And don't be too afraid of soy. Unless you have uncommon medical conditions, soy is good for you. Anything in excess can cause problems, like too much salt, too much saturated fat, etc. Even too many carbs can be hard on the pancreas. I'm not a nutritionist, but I can for sure promise that some tofu will be much better for you than food at a mexican restaurant. ;)

SOONTOBE154 - Do you mind sharing what cardio you were doing to burn 880 calories in 45 minutes?

Lolita
07-07-2005, 04:25 AM
Siren223,

First off I wanted to commend you on trying to loose weight in the first place. Just starting is big deal! I too am a newbie.. one week in.

Here is an idea: I noticed you live in Houston, TX. Since it's the summer time, I was wondering do you have fresh produce stands anywhere in Houston ? I live in New Jersey (Garden State..LOL) and we have lots of fresh produce stands in my area. At the produce stands the prices are SO reasonable. I am talking dirt cheap. Like 2 dollars for 10 HUGE tomatoes. 2 dollars for a huge bundle of asparagus. Prices similar to that... Much less expensive than going into the supermarket. So maybe you want to try the produce stands in your area. You only have to go once a week and ONLY buy what you can eat in a week's time.

Also if you like salad, here is a trick to make the lettuce last longer that I use and it helps save money because you don't have to toss the lettuce out so fast. Chop up a head of lettuce and rinse it off really well. Pat it very dry with paper towels. Then take a plastic container with a lid and put the lettuce inside. Then take several ice cubes and put over top the lettuce. Place the lid on the container and refridgerate. Now you have fresh chopped lettuce any time you want and it will last a little longer than just chopping some off the head when you want some. And it saves you some time already having your lettuce chopped up.

I am having a hard time believing that you gained 5 lbs back that fast. Unless of course, you had much more than just mexican food. You may just have water retention.. is it around your cycle time maybe ?

I also think a good idea might be to up your exercise to 45 mins on the treadmill. I noticed for me 30 mins just wasn't cutting it. So I do 40 mins on the treadmill and plus I do some other activity as well besides just the treadmill. So I do the treadmill 40 mins. And then some other activity. One day it might be Yoga, another day boxing, another day speed walking in the park. I also have DVD's called, "Walk Away The Pounds". So I try to mix it up so I won't feel so devastated every time it's exercise time. I am even getting a bike this weekend so I can ride around.

It's okay to be frustrated and everyone has set backs, but you must get up dust yourself off and get right back on the horse. Stick to your goals and find out ways to MAKE TIME for you. If loosing weight is that important to you, you will find ways to make time for you to do the things you need to do to loose the weight.

Also find out how many calories you are intaking. And go from there. Someone told me about a website called www.fitday.com and it is one of the best tips I have ever gotten. You can find out how many calories you ate that day, keep track of your fitness, journal, look at a calendar, set up your target weight, and supplies you will also sort of interesting information with easy to read charts and graphs. All you have to do is right before you go to bed at night is log on to fitday.com plug in your info and then you have a record to see how you did that day.

Stay strong and keep on working out!

Lo

jillybean720
07-07-2005, 08:03 AM
Just a quickie on the topic of calories burned during cardio--I burn a little over 500 calories using the elliptical machine for 35 minutes at the gym (you put in your weight and stuff so it gives you a more accurate calorie burning count, since everyone is different). So if I could get my butt in on there for an hour, I would burn well over 800 calories :)

I have also heard of Tae Bo being an amazing calorie-burning workout. I used to do it religiously every day, and even without cutting calories from my diet, I was able to lose some weight because Tae Bo kicks your butt, man!

Lolita
07-08-2005, 05:45 AM
Jilly, I agree about Tae Bo.. It's really an incredible work out. When I did it in the past I felt like Billy Blanks was my own personal trainer because he talks like he's talking to you at home.. LOL! You gave me an idea to dust off the old tapes.. as a matter of fact, I am going to WalMart today and getting some Tae Bo DVDs! THANX!

Lo