To lose weight, you don't have to be perfect, you just have to be better. And every day that you are doing better, you're doing awesome. You can start with big changes, or you can start with small changes - neither are failing.
Try to get failure out of your vocabulary. If you're not happy with your changes, change your changes - but don't call any of them failures.
Weight loss, for many of us, boils down to a lot of experiments. And none of them have to be perceived as failures. Some experiments will tell you what NOT to do, and some will give you ideas for more changes.
The reason I think it's important not to perceive less-than-perfection as failure, is that it can be very, very tempting to give up when you feel like you're failing. However, when you look at weight loss as a fascinating scientific experiment, or as an adventure to pursue, or an art to perfect (like learning to play the piano), there is never a reason to give up (except boredom - and if you're bored, it's up to you to use creativity to make your journey interesting).
Hang in there, and don't be too hard on yourself. Find ways to enjoy this journey, not dread it.
To lose weight, you don't have to be perfect, you just have to be better. And every day that you are doing better, you're doing awesome. You can start with big changes, or you can start with small changes - neither are failing.
Try to get failure out of your vocabulary. If you're not happy with your changes, change your changes - but don't call any of them failures.
Weight loss, for many of us, boils down to a lot of experiments. And none of them have to be perceived as failures. Some experiments will tell you what NOT to do, and some will give you ideas for more changes.
The reason I think it's important not to perceive less-than-perfection as failure, is that it can be very, very tempting to give up when you feel like you're failing. However, when you look at weight loss as a fascinating scientific experiment, or as an adventure to pursue, or an art to perfect (like learning to play the piano), there is never a reason to give up (except boredom - and if you're bored, it's up to you to use creativity to make your journey interesting).
Hang in there, and don't be too hard on yourself. Find ways to enjoy this journey, not dread it.
I agree ...more lean protein, whole grains, fruits and veggies...be kind to yourself...keep it tastyand interesting...not just boiled eggs and rivers of water...and one more thing...when you stop eating junk, your body goes through withdrawls. The cravings will get weaker as you get healthier.
I would def. make breakfast be bigger. It's the most important meal, seriously. You should start off with the most calories at breakfast, a little less at lunch, and the least at dinner. Eat Every 3-4 hours like you have been, just eat fruit and veggies.
Second some advice. Losing weight doesn't have to equate to a Spartan, punishing existence! That's horse doodoo. We've all learned from so called experts and crash dieters over the years that it's supposed to hurt for some reason, like we should be symbolically whipping ourselves for letting ourselves get to this point. We all need to let go of that idea!
Eat. Everyone needs to in order to live. Start somewhere around 1500-1800 calories and adjust as needed until you start to lose. Don't go hungry and don't eat stuff you truly don't like, but be adventurous and try new healthy foods. You'll likely find lots of things you love to eat that you never thought of before.
Move. Walk, take stairs, cut out shortcuts, dance, be merry.
Lastly, unless you aren't trying at all, there is no possible way you are failing. So just forget that kind of negative talk! You're a fighter for having the courage to want to beat this. Losing weight isn't for sissies...
Well the one positive thing, even though I have eat several snacks today, they have all been on the healtheir side. I just ate a hand full of baby carrots cuz I had gotten stressed. I took a break sat in the break room ate my carrots and tried to relax. I spoke with my coworker after that and we have come up with some better ideas. One lunch I was terrified I would never get again we have come up with a solution. I love my Gyro, Fries, and salad.... so tomorrow I will get my salad with gyro meat with Vinigarette dressing and leave out fries and the good Ranch dressing. I'm going to stick with eggs, but may try making an micorwave omlett with a couple eggs little cheese and some green pepper.
In order to really succeed I have alot of changes I have to make, and they are gonig to be very very difficult for me. Not just in eating habits, I have to retrain my mind and way of thinking. It's going to be difficult for me. Been trying for years but have not found the formula that works yet. I have such a tough time managing stress and I swear I have more stress than anyone I know. Have no real support nearby other than my coworker it's hard. I appreciate everyone's advice. I guess it may take a while to find the right program, but I'm still willing to try.
Breakfast is my biggest meal of the day, hands down. I usually eat around 500 calories at breakfast. I LOVE breakfast. Lately I have been on a pancake kick:
1 cup uncooked whole-grain oats (non-instant)
1 cup egg beaters
1 cup fat-free cottage cheese
1/4 tsp vanilla extract
1/4 tsp ground cinnamon
2 packets sugar substitute
Dump them all in a blender, blend until you can't see the oatmeal anymore, cook as usual, and eat. Makes two servings. I put sugar free syrup on mine, and sometimes fruit, especially when raspberries are in season. Without the fruit that comes out to 290 calories w/32 carbs, 31 grams of protein, and 4 grams of fat. They aren't as fluffy as normal pancakes, but you adapt over time.
Not everyone wants to eat as early as I do, of course. It's perfectly okay to start the day with an egg and an orange! What you really need to start thinking about is what you can pack to bring with you to work for when you *are* ready for breakfast. Maybe an egg sandwich on whole wheat bread. Or heck, a turkey sandwich. Breakfast doesn't have to be breakfast-y. The trick, like everyone else has said, is getting protein and carbs at the same time. (Those pancakes smeared w/a little peanut butter travel really well too. And they're delicious at room temperature!)
Someone above mentioned getting hungrier when they eat fruit by itself. This is absolutely true for me. Apples make me insatiable. If I add an ounce of cheddar or half an ounce of almonds (about 12), however, I'm good, because there's a little fat and a little protein to offset the carbs in the fruit.
Learning to eat healthy isn't easy, and it can seem so overwhelming. I really think most diets fail because people try to eat 'diet food' and end up feeling way too deprived. (This is the reason I refuse to have baby carrots in my house. To me they scream 'I'm on a diet!' and I know they will make me binge on ice cream at some point.)
You did the right thing by coming here and asking for help. Keep asking! When you get overwhelmed, we are all here to help you sort it out. For now, go have something to eat! (Just don't choose cookies or something; they'll just make you hungrier. If you have to hit up the vending machine, go for the trail mix. Peanut butter crackers in a pinch.)
You've gotten really great advice. I'm going to chime in with my 2 cents (which is worth what you paid for it - nada )...
1) Be careful about your water. While you do want to stay hydrated, you don't want to overdo it and cause issues with your heart. I have high blood pressure and a large bolus of water (say 30oz) at one time will shoot my BP up sky high. I've had it go to 192/114 before simply because of water. My cardiologist suggests drinking a steady pace throughout the day to avoid this issue.
2) Try to have more "meals" instead of "snacks". You can do 6 small meals or 3 larger meals. I prefer 3 larger meals but I know most medical professionals recommend 6. (Btw, when they say that ask how many they eat. I was talking with my OB one time and he said he barely gets 2... so don't feel bad if you just "can't" eat 6 meals.)
3) You don't have to starve to lose weight. Limiting yourself to 1 egg and a glass of OJ is just going to make you miserable. For breakfast I typically have 2 eggs, an english muffin (lite), and some fruit (like an apple). I try to eat slowly and take smaller bites. My issue is distinguishing between being full and being stuffed. Not being stuffed does not mean I'm not full. Simple concept that I never realised I had an issue with.
s You can do this. Don't give up. The beginning is a lot of trial and error. Research your options and if something doesn't work, don't feel bad for trying something else.
I love this! Well, the whole post really, but this part in particular. You really are trying very hard and that's obvious. Keep asking questions! You've made a terrific start.
You've gotten really great advice. I'm going to chime in with my 2 cents (which is worth what you paid for it - nada )...
1) Be careful about your water. While you do want to stay hydrated, you don't want to overdo it and cause issues with your heart. I have high blood pressure and a large bolus of water (say 30oz) at one time will shoot my BP up sky high. I've had it go to 192/114 before simply because of water. My cardiologist suggests drinking a steady pace throughout the day to avoid this issue.
SNMomof1: I think you're the only one to bring up the idea of overhydration or water intoxification. Normal, healthy adults can't *really* overhydrate themselves, but you need to be super careful about the amount of water you're drinking and the amount of salt in your system. 130 ounces of water a day is 1 gallon, which is 4 litres. Believe it or not, that isn't much- builders out on the job in the summer sun need about a litre every 2 hours. I drink 3 litres a day and don't drink anything else except orange juice for breakfast. You'd probably be wee-weeing all day before you develop water intoxification.
If you drink a lot of water (over 2 gallons) very quickly, you dilute the sodium in your system, throw your electrolytes off balance and open yourself to the possibility of developing all kinds of problems: digestive, seizures, behaviour changes or even coma. Be aware that if you have heart, liver or kidney problems, don't drink that much or increase the amount of salt in your diet if you do to correct that imbalance.
64oz is the "recommended" amount, but twice that isn't going to hurt.
I also agree with most everyone here: you need to eat more. After you drop to under 1000 calories, your body reverts to an old, primitive "starvation" mode of survival. Everything you eat (EVERYTHING!) is stored and held for energy. Eat a balanced diet and one with healthy fats, not bad ones. Unsalted, raw nuts and seeds are good fats, as are olive, peanut and sunflower oils (among others), and fatty fish like salmon and mackeral. These are absolutely ESSENTIAL to life, so eat them in moderate amounts.
When you finish your meal, ask yourself if you are genuinely satisfied and be honest with yourself. Don't answer straight away, but listen to your stomach- literally. Close your eyes and focus on the meal in your stomach. Is your stomach saying "Ahhhhh.... that was nice" or is it saying "OMG! Where's the beef?!" or is it saying "AHHHH! NO. MORE. PIE.". Once you distinguish between these feelings, you'll know where to stop.
I just wanted to pipe in that 130 oz of water daily is INSANE!
I drink 6-9 glasses daily and that works for me.
Water intoxication is a hot-button topic for me, because a couple years ago my mother was hospitalized for over a week, because of it. She had mild high blood pressure, but was in otherwise good health. She was taking a low dose of blood-pressure medication, and was eating a low-sodium diet (both put her at increased risk). She was only drinking about a gallon of liquids a day INCLUDING coffee and milk.
The water intoxication (water poisoning) threshold can be much reduced in obese, especially morbidly obese folks, for several reasons. Even only a gallon spread out throughout the day can be enough to cause it.
The kidney specialist called in told us that water intoxication is becoming far less rare, especially among people they used to think were essentially immune (such as non-elderly women in reasonably good health).
He attributed the increase to dieting behavior and myths. People eating less salt (usually good, but it's usually sodium depletion that is the danger in water intoxication), and thinking they had to compensate or not count non-water fluids (such as the water in foods, fruit juices, milk, soup, and caffeinated or alcoholic beverages).
The half ounce of water per pound of body weight, is perhaps the single most dangerous dieting water myth. Coming in a close second, is that two extra cups of water have to be consumed to "counteract" the dehydrating effects of one cup of coffee.
If you're a woman at or near a healthy body weight, or at least within the normal/average range, this puts you at a reasonable amount (about 6 to 10 glasses of water).
The guideline becomes increasingly dangerous, the heavier you are. The water requirements of obese and overweigth people are not significantly higher than that of thinner folks (in fact, they may actually be reduced, for a variety of reasons).
If you're on blood pressure medication (even low dose), or if you're prone to mineral/electrolite inbalance for other reasons - you should really talk to your doctor before drinking much more than 2 quarts/liters of fluid (all fluids count, not just water. Even cafeinated and alcoholic beverages and salty soups COUNT).
There's also no need to "compensate" for cafeinated beverages with "extra" water. Caffeine (at least in beverage form - I'm not talking aobut caffeine pills) is not nearly as dehydrating as often claimed. A cup of coffee is not as hydrating as water, but it is nearly so (so "extra" water isn't necessary, and the water in the coffee does have to be counted, if you're someone who has to limit fluids).
You know... thinking about this I just have to ask... Does this co-worker have any actual credentials, like nutritionist, dietitian, etc.? Or is he just a guy who lost weight and now he's the "expert"? In other words, he could be just like any of us here on 3FC, and we certainly can't claim to be experts on anything but our own program and experience...
In order to really succeed I have alot of changes I have to make, and they are gonig to be very very difficult for me. Not just in eating habits, I have to retrain my mind and way of thinking. It's going to be difficult for me. Been trying for years but have not found the formula that works yet. I have such a tough time managing stress and I swear I have more stress than anyone I know. Have no real support nearby other than my coworker it's hard. I appreciate everyone's advice. I guess it may take a while to find the right program, but I'm still willing to try.
I think it's fair to say that pretty much everyone here at 3FC felt like that at first. I know I did!!!!
1. I had a history of failure that had gone on for YEARS!!!
2. I was a stress/binge/emotional eater BIG TIME
3. I suffered from what felt to me like uncontrollable cravings
4. I had a huge amount of stress in my life and even though being morbidly obese was a source of the stress I still ate and made it worse.
5. I really had no idea where to begin, I had made a few attempts in the past-- anything from just generally cutting back to drinking slim fast and eating hard boiled eggs. But I had no kind of sensible, accountable long term plan.
Now, I've lost almost seventy pounds in seven months, and I'm probably more surprised than anyone. I've seen other people post on 3FC saying "if I can do it anyone can..."
YOU CAN DO IT.
The hardest part of making a major lifestyle change is getting started.
The best part is that the support at 3FC makes the impossible start to seem possible.
Stick around and you'll have a lot more support than you ever dreamed possible.
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