[Linkovicha]

Hi, i'm new here. I am currently 170 and my goal is 135. (I'm 5 foot 4) So the goal is to get rid of 35 lbs. But I have no idea where to even begin!

I have been reading on the internet and there are so many different plans and advice it's overwhelming! Are there any plans that are well reccomended? I have heard about making a list of healthy foods and just eating that, mixing and matching for meals. But what would go on such a list?

What's this about muscle loss while dieting? How do I stop that? Any ideas for a simple exercise routine or getting started? I have very little motivation when it comes to exercise, the only thing I seem to manage to do is go for a walk or a bike ride.

I also have a husband who works in the heat pouring concrete. Obviously he won't do so well if I clear out the house and only bring healthy foods in. But when there is junk food around, I can't help myself! And cooking two separate meals is very time consuming. Any tips on how to balance feeding two people with separate food needs?

Thanks all!

[nelie]

Weight Watchers is a well respected commercial program. I started out healthy eating many years ago by loosely following South Beach Diet (it is a book or multiple books now).

Muscle loss can be averted somewhat by strength training. The New Rules of Lifting for Women is a good book for a weight training program you can do at home or in a gym.

My husband has a fast metabolism. I tend to add a little more oil to his meals AFTER cooking and I also tend to give him larger servings of grains. You can feed your husband healthy food but possibly bigger portions for him on the denser calorie items. You can offset your portions by including more veggies such as cooked vegetables or a salad and a smaller portion. For example: Lasagna - large salad and small portion of lasagna. For your husband: Large portion of lasagna.

[amandie]

First of all, !

Now, I can't tell you what "plan" to use but I personally just calorie count (1500 to 1800 range), weight and measure my food to get an approximate count. I try to focus on mostly lean meats, non-starchy veggies, some fruits (still eat tortillas/bread/potatoes from time to time.) I also still have what I want once in a while like pizza, wings, beer/alcohol, etc. as long as I feel I can keep it under control. Even if I mess up one day, I still get back on track the next. No use dwelling over something that you can't take back, you know?

Having a boyfriend myself who does not need to lose weight, I just cook the same thing for both of us, I have a smaller portion of it and fill it up with veggies or have a salad with it.

For the junk food, maybe you can ask your husband to hide it or put it out of your sight (out of sight, out of mind method may work?)

The muscle loss thing- generally every pound you lose, 3/4 of it is fat and 1/4 of it is muscle. You can keep whatever muscle you have with some resistance/weight training (1-3 x a week is good and never consecutively though unless you're doing top 1 day and the bottom next day) along with your cardio-based exercise routine. A walk and/or a bike ride is totally great! You need to do what you like because that will help you stick with it better than doing something you don't like.

Don't overwhelm yourself with too many changes, start small. HTH, good luck!

[sontaikle]

Originally Posted by Linkovicha

Hi, i'm new here. I am currently 170 and my goal is 135. (I'm 5 foot 4) So the goal is to get rid of 35 lbs. But I have no idea where to even begin!

I have been reading on the internet and there are so many different plans and advice it's overwhelming! Are there any plans that are well reccomended? I have heard about making a list of healthy foods and just eating that, mixing and matching for meals. But what would go on such a list?

Actually it'll be difficult for anyone to tell you what kind of plan you should try. It really depends on your individual preferences and lifestyle. What worked for me may be horrible for you! Your best bet may be to lurk in the different forums and see what plan appeals to you most. Know that your food intake is the most important part of weight loss, with exercise having a much smaller impact.

I did calorie counting. This worked for me because I could, literally, eat anything I wanted as long as I stayed within my calorie range. Others find they can't keep track of numbers and perhaps need a plan that tells them specifically what to eat. That didn't work for me because as soon as you say "you can't have that" to me I will want to eat it

What's this about muscle loss while dieting? How do I stop that? Any ideas for a simple exercise routine or getting started? I have very little motivation when it comes to exercise, the only thing I seem to manage to do is go for a walk or a bike ride.

Muscle loss is a problem while dieting. If you JUST diet then you will lose weight, but you will lose muscle AND fat. We all just want to lose the fat The best way to combat this is to incorporate weightlifting into your exercise routine. Ideally you would lift heavy.

You don't even need to do it that often to be effective. I lift heavy twice a week, and I do bodyweight exercises another day. You can benefit just lifting once a week (which is what I did throughout most of my weight loss).

I love lifting. You don't need to spend hours and hours at it.

I also have a husband who works in the heat pouring concrete. Obviously he won't do so well if I clear out the house and only bring healthy foods in. But when there is junk food around, I can't help myself! And cooking two separate meals is very time consuming. Any tips on how to balance feeding two people with separate food needs?

Thanks all!

Portions! You can cook the same meals but just eat smaller portions

If you can, have your husband hide the junk. It might help if it is out of sight.

[kelleyb]

Your husband needs to keep his junk food out of the house (or very well hidden) for your sake. Not many of us can resist junk food around the house.

[Linkovicha]

Funny, I decided to try out a version of the South beach diet, so I went to the store to stock up on veggies. A lady there kept putting things in my cart because it was so healthy she thought it was hers! She came over to me and complimented me on the healthy items, and told me how she had tried her version of the south beach diet and lost 20 lbs in 2 months! It's fun talking to random people in the store. And of course this was like the first time my husband has been shopping with me (he wanted specific bread for sandwiches) and in the middle of her talking about my healthy cart he comes over with a few bags of chips!