Weight Loss Support - how and where do I start




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codiie
12-17-2005, 10:03 PM
Okay, heres my deal.. I dont over eat, I am not a bored eater or a binge eater, I dont go out of my way for snacks very much if at all, but I am heavy.. I know I dont have very good eating habits..-- I usually only eat one meal a day, and it is the evening meal, sometimes I will have a lunch, but next to never will I have a breakfast.. I own horses, so I do clean stalls and work with the horses quite often, I am not a couch potato, and I dont snack late at night... I do have a couple of coolers here and there (which will end at the end of the year)... but i just dont know where to start or why I am heavy without much of a food intake... Help


RachelRandall84
12-17-2005, 11:05 PM
Sometimes if you dont eat enough calories you can actually slow down your metabolism. It kicks your body into a "starvation mode" where it tries to hold on to all calories coming in. Try and eat at least 12-1500 calories a day and space out your intake evenly. Eat something at least every 4 hours to keep your insulin levels up... Hope that helps! PM me if you want! I"m a newbie too!!

(Also a shortie here... 5'0"... was 142 b4 pregnancy.. up to 175 :o )

LLV
12-17-2005, 11:06 PM
Eating only one meal a day may very well be your problem. You can cause yourself weight issues by not eating enough as well as too much.

How much do you weigh? We can't really help you fully unless we know your stats.


RachelRandall84
12-17-2005, 11:06 PM
BTW, I am trying Weight Watchers!

lucky
12-18-2005, 12:39 AM
How big is your evening meal? The bottom line of weight gain/loss is calories in vs. calories out. Even if you are eating only once a day you could still consume more calories than you burn. What about beverages throughout the day? Could you be drinking more calories than you realize?

I suggest that you keep track of your calorie intake for a week or so. You have to know where you are before you can figure out where to start. From there you can make adjustments to your overall diet - how often you eat, the kinds of food you eat, etc.

Heather
12-18-2005, 02:38 AM
jawsmom beat me to it. Write down EVERYTHING you eat (and drink!) and first see how many calories you're ingesting. If you drink a lot of non-diet soda, that could account for 100's of calories a day, for instance.

LovesBassets
12-18-2005, 02:20 PM
Also take a look at what you're eating. I used to have very similar eating habits to you -- big dinner, small lunch, and no breakfast. And I'm definitely NOT suggesting that you ate the kinds of foods I did, but my dinner would often be pasta and lunch would usually be something fried (I was a teacher and ate school lunches every day :o ). So I was basically eating nothing but carbs. Carbs turn into sugar (energy) when they're absorbed, and if you're not burning them off, you're going to gain weight (obviously). If you eat more protein and fiber, you'll be providing your body with nutrients that it actually needs for muscle growth/repair (protein) and to keep your digestive tract running smoothly (fiber). Protein and fiber aren't "empty calories" like excess carbs can be (if you're eating a carb-heavy diet).

Just a thought :) .

JayEll
12-18-2005, 10:19 PM
I once saw a display about body size at the YMCA, and it said, "If you want to know what your body type is, look at your family members." The point of the display wasn't that people can't do anything about weight--but it was about the fact that we can't alter our genetic makeup. Some families are "big boned" and tend to gain weight, other families are thinner, others are in between. I'm sure we've all known people who seemed like they could eat a lot more than we did, but they didn't gain weight the way we did.

So, what are your family members' bodies like?

My family tends toward overweight, and for me it means I can't eat as much as other people because my body is really efficient at storing it, and not so efficient at burning it, even if I am physically active. So I always need to watch.

Anyway, that's just some other thoughts. I agree with the idea that eating once a day isn't the best, and I bet that keeping a food diary might be revealing for you.

Hang in there!

Jay

srmb60
12-19-2005, 10:07 AM
I'm going to second (or third) the idea of keeping a food diary. It is very revealing to actually figure out how "little" you are eating.
I'm not very excited about the notion of 'starvation mode'. While I do agree that eating too little can make us sluggish and less likely to go out of our way for more exercise, I think our bodies are more likely to adapt to what we eat and what we do. Over time, no matter what our activity level, we probably learn to eat just enough to keep going at our usual rate.
You didn't say that you are gaining, just that you are hanging around at a weight that seems too high to you. So here's where the changing things up part comes in.
Make some healthy substitutions in your diet, like the diet for regular soda thing. Low fat dressings. Leave a yolk out of your scrambled eggs.
Go about your barn chores with more vigour. Swing pails of feed. Do squats with pails of water.
Maybe your body just needs a reboot.

sabriena
12-19-2005, 10:30 AM
Like everyone else has said.. not eating enough is more than likely your problem!!! I had the same problem. I wouldn't eat breakfast or lunch, but usually only dinner. It wasn't a healthy dinner either.. pizza here.. frozen burritos there! haha

Yea, just crank your calorie intake up a bit and eat breakfast and lunch! Eat the right things and you should see some improvement. Even if it is only in how you feel!!

JoyfulVegGirl
12-19-2005, 12:27 PM
I agree that the first thing you should do is eat breakfast! You sound exactly like me a few years ago. I actually had a friend say to me "Why are you so big? You hardly eat anything!" (Nice friend, huh?)

Basically, I skipped breakfast every day growing up. It actually made me kind of sick when I did eat it, because my body wasn't used to it. I might have had lunch, but by mid-afternoon I was starving. I would take a couple of hours to cook something carb-y, because when you get to that state of hunger your body craves fast energy and that was what I would crave. Pasta, lots of fats and sugars... I would overeat, because I was starving. A few hours later my blood sugar would drop and I'd eat again, but in my mind I definitely was not eating that much volume-wise. It was a two-part problem, with my being unaware of what I was eating and slowing my metabolism down by my habits.

So, for this week I'd add in breakfast in the form of something that will keep you full for awhile. Oatmeal, whole grains, yogurt with fruit, and lean protein. Try to avoid white carbs that early, because they can cause all kinds of blood sugar spikes and lows, and you want to start your body thinking that you're going to have an even amount of fuel all day.

I also agree with keeping a journal. Just try keeping track for the first week and really becoming aware of which choices are healthy and which are not. Try to add in more protein, fruits and vegetables if you can and things that will keep you full. Eat 5 small meals instead of one or two large ones.

Move a bit more than usual, even if it's just a 5 minute walk around the house or jog up and down the stairs. Not only will this help you physically, but mentally it'll put you into an acting mindset and make you feel like you're on the right track.

Also, you might want to see your doctor. I personally recommend WW (the CORE program rocks!) because it worked for me, but your doctor might help you find the right diet in a healthy way, and also will be able to help you gauge progress and rule out any physical problems like thyroid issues, etc.

Good luck! Once you get started, everything else should fall into place. :)

chrmiller
12-19-2005, 04:33 PM
Here is something you could try if you can control WHAT you eat. I tried the Suzanne Somers diet, actually ate MORE food, and started to lose weight. So it is possible you are not eating enough. You can actually up what you eat, follow her diet, and you may start to lose. Shocked me to death when I started to lose weight on her diet. Like I said, the only drawback is you cannot eat certain foods.

codiie
12-19-2005, 11:37 PM
all this advice is wonderful, I will make sure I try to start eating something for breakfast.. I plan on starting on the first, so I will let you know... I did do a chart for me, but how do I attach it to my posts.. I am a newbie here, so dont know much about this site... thanks for everyone's positive out look... I plan on swimming at least 2-3 times a week, plus doing early am walks about 3 times a week also.. other than that right now I dont have too much other time to fit in any extra exercising.. I get off wor, pick kids up, go work with horses, get home fix dinner, then die at the end of the day.. those are how my days go, plus I rarely get 4-5 hours asleep at night... awww..

NowOrNever!
12-20-2005, 12:34 AM
Hi Codiie! I grew up with horses and my folks still raise/train/breed so I can guess at the work you're doing. So here's something my parents totally wrestle with: they have a very physical day, but they're not AEROBICALLY fit. All that work you're doing is like doing resistance/weight training, but you're probably not really breaking a sweat a lot of the time and you're not doing anything that is sustained aerobic. So....I think the swimming and walking will help kick that up.

I really agree with everyone else about writing down what you eat--and drink! Those coolers...boy, alcohol is a killer for a diet--totally empty calories nutritionally (course so are the occasional cookies I have, but...moderation in all things).

Are the horses yours? For fun? Or a (second) job? ??? Just curious :) I would last maybe 48 hours on that amount of sleep before ending up in ER. :dizzy:

srmb60
12-20-2005, 10:08 AM
Sometime between now and the 1st, have a look at fitday.com. If you put everything you eat and do in there honestly ..... honestly (take that as a hint from someone who's tried everything and then tried honesty) you'll have a head start.
Seriously, all you have to do is make sure you eat less calories than you use. After the 1st, make sure that one number is always bigger than the other and you'll be off to the races!:carrot:

codiie
12-21-2005, 09:35 PM
I will try that site out, I am so ready to loose this weight.. So i know I have my head in the right place, now just need to do the heart and soul too.. NowOrNever.. I own my horses, right now I have 8 arabs, and besides my kids and husband, they are my life.. I would love to make a go of showing them, and I plan to show my Stallion come the Daffodile arab show next year in puyallup.. what kind do your parents raise..??
Do they do Qh's or Arabs or...?? What area do you live at in the pug sound..?

Oh and yes the coolers will be out the door too come the first also... I just figure, I will live the rest of the year the same, and have fun... then take a serious side come the first...

NowOrNever!
12-21-2005, 09:49 PM
Hi Codiie-- Well, we all grew up with quarter horses. I showed into my teens and then I'll admit it--the lure of riding couldn't outweigh my feelings about cleaning stalls :-) I'm the oldest of 4 girls and all the other sisters still have some involvement. We changed from quarter horses to paint horses several years before I got out of it all and my parents still show, breed, and train. Actually, they're pretty darn big in the Paint world--my stepdad is a judge and also has served in a lot of advisory positions. I'm actually in Tukwila, so...about 12-14 miles south of downtown Seattle. I was wondering whether you owned or not because when one of my sisters talks about ALL the work and ALL the money, ALL the time it takes, etc. with the horses, I really want to pipe back with "well, if you're NOT having fun with it, why keep doing it?". Actually in the last year, one sister and her husband really ARE backing out. You can only have a horse business as a tax loss so long before the IRS forces you to reclassify as a "hobby" and they all those tax deductions are out the window ;)

conner.ash
12-21-2005, 10:39 PM
I don't have any adivce because I need some myself. I went to the doctor yesterday and realized that I've been gaining 30lbs every year for the past 2 years. THAT'S INSANE!!!
My goal is below. I can't afford a health club or fitness equipment. I've got a couple of videos but I seem to get bored of them. I have asthma so I can't do much at all without getting out of breath. I have to lose weight, there is no doubt about that.
When I was younger I had a small excersice routine that I did everynight before bed and that was my last year of having a decent body. I don't know why I ever stopped the routine. It was extremely light and nothing "heart pumping" really. I would just do crunches, raise the qty of them each night by 5, leg raises, push ups, and a few other excersices such as this, not sure if they even have names but they helped because I could fill the burn... you know. So any ideas of what kind of "stand alone" excercises I could do? I love to dance but I just don't seem to have the breath for it since my asthma is so bad. I'm going next week to talk with my doctor about it and to get some blood work ran to see if maybe I have a thyroid problem. Any an all advice would be helpful.

conner.ash
12-21-2005, 10:46 PM
I don't have any advice because I need some myself. My goal is below. I've basically gained approximately 30 lbs every year for the past 2 years. My diet hasn't changed much and my excercise hasn't changed. I have an issue with excercising because 1. I can't afford health clubs, 2. I can't afford fitness equipment, 3 I have asthma and I lose my breath when I walk up stairs. I love to dance but dont have the breath for it. I've got a few exercise videos but can't seem to stay interested. When I was younger I had a small routine where I did crunches, push ups, leg lifts, lots of stretches and a few other stand alone exercises that wouldn't really get my heart pumping but it kept my body toned. Don't know why I got out of that routine but that was when I weighed 165lbs and a little toning was all I needed. Now I need to lose and tone. I don't think my eating habbits are that bad but I have to admit I'm a bored eater sometimes. I've been trying to over come that by crafts, shopping, and house work... shopping mostly but I only have so much money. LOL. I have full support from my husband but I really need an exersice partner. I feel I would be much more motivated if I had a partner. My friends all have different schedules from me and I'm not sure what else there is to do. Any and all advice is welcome!
Ashley

conner.ash
12-21-2005, 10:46 PM
Sorry I posted twice the first time it told me that it wasn't posted successfully. Please forgive me I'm new. LOL

penpal
12-21-2005, 11:46 PM
It seems a bit much to gain 60 lbs in 2 years - unless you have drastically changed your eating habits in that time.

It's a good idea to get a check up with your doc. You might want to ask your doctor if any of your asthma medications can cause weight gain.

I also have problems working out because I have a bad foot. However, I've been exercising 3x a week for 2 years now at Curves and it's really helped me to 'firm up' and gain strength in my arms and legs.

Welcome to 3FC, I'm sure you'll find lots of support and good info here. :)

Hibiscus8
12-22-2005, 02:06 AM
Hi everyone!

While exercise is important, 80% of weight loss is based on what you eat (according to my nutritionist). So increasing your physical activity will help, the most important thing to focus on is what you eat, and reducing your calorie intake. I keep a food log and estimate my calorie consumption. It's actually been a big challenge to record everything I eat everyday - and being as honest as possible. It has also been a huge eye opener in seeing how much I was actually consuming, and then being able to slowly reduce my daily calorie intake without sacrificing enjoyment of good food. Keeping track will really help you stay conscious though, and make better more healthful choices. It will also help you see whether or not you are an emotional eater. Dealing with the emotional side is the biggest challenge of all, but you can do it - just take little steps and you will get there! And again, it's great that you want to increase your activity, but definitely focus on monitoring what you eat.

chick_in_the_hat
12-22-2005, 03:58 PM
IMO - you CAN lose weight without exercising - but your body will thank you later if you tone and build muscle as you go along...and you can eat more because you are burning the extra calories. I started with just a brisk walk every day for 30 minutes to an hour. That and limiting my calories to between 1200-1400 a day is how I lost the majority of my weight. I think I could have had less flabby spots if I had been weight training and doing more vigorous cardio earlier...

For conner.ash - your small routine sounds like a good place to start, add some walking and then later some more as you are able. Resistance bands are quite cheap....maybe a Tae Bo video? Check out the fitness video forum (http://www.3fatchicks.com/forum/forumdisplay.php?f=178) for some that might suit you...find something you enjoy and it will be easier to stay motivated. You want to get to the point where it's habit and you feel funny when you miss a workout..:carrot: Endorphin cravings are good! :D It's not guaranteed - but a lot of people find the asthma clears up once they lose the weight.

RobertW
12-22-2005, 04:23 PM
Hi everyone!

While exercise is important, 80% of weight loss is based on what you eat (according to my nutritionist). .

I would say it is 100%. Exercise is for health benefits and to adjust your body composition, it isn't important for weightloss.

I am focused on restricting calories to lose weight and exercising to maintain my lean bodymass.

LLV
12-22-2005, 09:26 PM
I would say it is 100%. Exercise is for health benefits and to adjust your body composition, it isn't important for weightloss.
This is true because I never exercise and I've lost almost 80 pounds.

Well, I can't say NEVER. Before the weather got cold, I was walking 1.5 miles every day taking my son to school and back. I'd walk there to take him to school, walk back home. Then in the afternoon I'd walk to school again and back home again. I used my pedometer and it panned out to be 1.5 miles, which I was walking every day. Well, 5 days a week.

However, that just started in late August and only lasted until late October, early November, when the cold weather started moving in. I had lost all of the weight up until then without exercising.

But this doesn't mean I don't regret NOT exercising. If I exercised regularly, I could eat more calories, for one. And I'd be in better shape. Not that I'm in BAD shape or anything, but I'm sure I would be more toned if I had started exercising on a regular basis when I started my new lifestyle.

But, admittedly, I hate to exercise. In fact, I despise it. However, that's my own cross to bear.