[OnTargetforLife]

Hello all,

I am a nurse and mother from Louisville, Ky.

I feel like I have learned so much from all of you already.

That being said I also feel lost. I like many have been here before.I feel like I am at a desperate place this time though. For many reasons.

Here is what I am struggling with in an effort to make a plan and get going.

What eating plan should I follow? I know WW works but after awhile the journaling becomes a struggle for me and although others use it sucessfully I don't believe the Core plan would work for me either. I thought about calorie counting but wonder if the need to journal food would get me there too. I want to find a plan that is applicable to real life and can be used into maintenance.

My other major challenge will be with exercising. I work behind a desk and have for many years. Now when I try to walk or stand for long periods I am noticing knee and lower back (hip) pain. Even using my treadmill.

I am open for any advice you would like to send my way.

Deb

[Justwant2Bhealthy]

TO 3FC's DEB ~ you could try something like a portions plan which is fairly easy; esp the old Diabetes plan which I have found is very simple. The basic plan is based around three meals a day, plus 1-3 snacks, depending on your needs. You watch your portion sizes and #'s throughout the day. Eventually, you can count them in your head.

For instance, for dinner you divide your plate into portions: 1/2 plate veggies (2-3 portions) + 1/4 lean meat + 1/4 complex carb (ie brown rice, jacket potato, whole wheat bread or bun, pasta, or beans). In the basic plan, the portions add up to a certain amount of calories per day; if you need more calories, just add more portions.

1600 C's a Day Plan looks like this (approximately) ...

Breakfast: 1-2 complex carbs (ie whole wheat toast or cereal)
1/2 glass skim milk + tea or coffee
1-2 portions of lean protein (ie eggs or lean meat or cheese)
1 portion of fruit (a banana or orange)
1-2 fat portions (ie tsp of olive oil or margarine)

Lunch: 2 complex carbs (ww bread for sandwich or bunwich)
1-2 oz lean meat or cheese or 2 tbl peanut butter
free veggies like lettuce, cukes, or tomtoes (can have a salad)
a small bowl of light soup or a cup-a-soup
1/2 glass skim milk + tea or coffee or water
dish of fresh fruit (or save for a snack)
1-2 fat portions (optional)

Dinner: 1-2 complex carbs (1 cup cooked pasta)
2-4 oz lean meat (meatballs in tomato sauce)
a nice salad of choice (^sauce^ counts for a veggie too)
no-sugar jello or pudding
1/2 skim milk or tea or coffee or water as desired
2-3 fat portions (as needed)

Snacks: a serving of fruit
SF/LF yogurt
diet jello or pudding
a handful of nuts or raisins
some cheese or a diet soda
a salad or cup-a-soup
ww crackers w cheese or peanut butter
rice cakes (50 C's)
low-fat popcorn (esp for weekends)
1/2 cup skim milk

This is just an idea ... hope it helps; look around, there are lots of ideas here ... Rosebud

[Thighs Be Gone]

OnTarget, for me the food journal has been invaluable. As far as getting active, start with walking--even if it's a small distance at first and build on it. 80 percent of weight loss + happens w/calories. Drink lots of water (I do 100 oz. +) and get lots of fiber. I have to give a double thumbs up to whole foods in general. You can really do this. It is SOOO worth it. Good luck as you begin your journey.

[ellis]

Welcome to the forum, Deb!

I agree that using a food journal is an excellent way to start. I know it's a bother, but we really have no idea how much we're eating unless we write it down. I think that with practice, weight loss and maintenance, it may not be something you'll have to do "forever". But we all have to start somewhere.

Best wishes to you!

[djay]

I can totally relate to your dilemma. I had to take baby steps. The first thing ! had to shed was the all or nothing mentality. Some people can jump right in and start eating right, journaling, excersising, drinking their water and living the healthy lifestyle all at once and never look back. Not me!

I started with things like eliminating soda and drinking more water...I dropped a few pounds and I felt a little better...so I started finding healthier replacements for High calorie/carb/fat foods. I dropped a few pounds and felt a little better...but still overwhelmed by and entire lifestyle change. I researched diets and found Medifast. It was simple for me to follow and got me used to eating 6 small meals per day and eating more protien and veggies every day. I then joined 3fc and started journaling my food. Then I started walking for 20 mins a day. Kept walking until I was up to an hour every day and loving it. Then I joined The biggest looser challenge at 3fc. I started doing Jillian Michaels 30 Day Shred. And Here I am 67 lbs. down...in great shape and still on the journey. I have great new habits. Now my challenge is to transition from Medifast to a healthy diet that will be the last habit I need to learn. Backwards from some people ...but it works for me.

Keep your eye on the goal. Allow yourself to feel good about the positive changes that you have made...And never say you won't be able to do it tomorrow just because you are unable to do it today. Always try today!

Doos luck to you!

DJ