Nothing wrong with Cheerios. But having them "every" day...then it can be a problem. I usually try to change my breakfast around. This morning was one boiled egg mixed with mustard and soy mayo (egg salad) on a low carb whole wheat toasted bagel with tomato slices and light OJ. Yesterday was oatmeal with raisins sweetened with Stevia, and the day before was...multi-grain Cheerios.
I do try to do that as well. But I am afraid the other cereals I eat may not be so good either. I do wheaties, shredded wheat (no sugar topping), oatmeal, honey nut cheerios, and special k (plain). I know oatmeal is good, but are any of the other cereals good for quick meals?
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Dump the cheese bread and go for the wheat or I believe the Italian is even a good choice. You can go to Subway.com and get all their calories and nutrional info and compare the breads. You've probably chosen one of the worst breads. As well, you had 2 portions of cheese "in addition" to the cheese in the bread (3 portions). You also had mayo...nothing but fat and no nutritional value at all. Try to nix the cheese at times, perhaps even drop the beef once in awhile, and switch the mayo and oil and vinegar for mustard.
I shouldn't have got that bread! It was not that great! It was kind of salty tasting or something. I do like wheat... I will stick with that. Luckily, I don't go there often. I will have to check out the website though and save it for next time. I am going to have to make a lot of healthier choices when it comes to subway!
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You don't say, but if this is take out...are we talking "fried" chicken? That's the worst way you can fix a chicken. Skinless, broiled, baked or grilled...that's a chicken. Cole slaw...mayo again. One piece of pizza can range anywhere from 200 calories and up. For instance, just a personal pan veggie lovers at Pizza Hut (I always check this stuff out before I go out to eat - you can find this info on the websites for the individual restaurants for the most part) is 600 calories. That's an ENTIRE meal, without a salad, a small dinky little pizza that might equal two slices, if that. And that's about a third of the daily calories most people dieting would opt for at the higher end of the scale even.
It was fried. And it did not taste that great at all. I had 1½ peices of chicken and gave the rest to my kids. I didn't eat the cole slaw and I only had a ½ of a peice of the pizza and gave it away too. I remember how many points one peice of pizza was when I did WW!! It was not an easy meal to have on WW at all! I will have to check out there website too! I never thought of websites! If I have chicken with bone and skin but baked is that still good? Our local resturante (sp?) has that there for pretty cheap. I like to order my chicken cooked already because I can't never seem to cook it all the way and I am afraid to eat it.
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And I'm noticing the theme of diet Coke. Yup, 0 cals, but also 0 value to you. Try water more often than not. It really does help.
Yes, however most of the time all of the diet coke's I drink are actually only 1 can/bottle a day. I never finish a whole can in a sitting. It takes a day or two to drink it all. Lol. But I do understand what your saying. I have heard that this does not help with hydration either.
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Next time grab a piece of fruit. It can make all the difference in the world. The jello may be sugar free (and believe me, I have that myself...on occasion), but it can make you crave sweets and will NOT fill you up.
My husband and I are already making a shopping lists... with fruits. I think we are going to skip the bananas this week. As for the jello, I was basically just eating it for the 6th. meal of the day. I was not hungry when I ate it. I didn't have it last night. I can see how it can make you crave things though!!! I don't need that!
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How much bacon? It's full of grease. Substitute it for canadian bacon or turkey bacon if you must, but have it rarely and not every morning.
I ussually only have 2 or 3 peices of bacon. And yes, I use turkey bacon. I don't use the regular bacon anymore. I haven't used regular bacon in months. I was only eating that because I thought it would be a good protien source. I only have this sometimes to... not everyday... I couldn't handle that.
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Opt for a healthier snack. Fruit or fresh veggies, or even a yogurt. All less than 100 cals and all more filling than a snack pack of any kind.
I am hoping for this, this week! I can have yogurt and it is good for me???? I thought it was a bad food. I like yogurt with strawberries.... the one with splenda instead of sugar. Kroger sells it... and it is not priced to bad!
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Drop the coke again and add some water whenever possible. And that's good that you don't have the potatoes often. Nothing wrong with potatoes, pasta, rice...any of it. The key though is to have them in moderation.
Right, I have figured out that moderation is key for everything!
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All of these items will again simply leave you craving bad stuff and won't fill you up. Opt for more filling fruits and veggies, or string cheese, lowfat yogurts and cottage cheese. Some of these items may be out of your price range, but some of them aren't and shop for bargains. I buy a giant bag of apples at Sam's Club. They last awhile, they're cheaper that way, and extremely filling. Watermelon isn't very expensive either considering the size of one for the price. It can last many meals and is a very filling desert with natural sweetness.
I love bargains! Krogers is not bad for there name brand items! And they have some pretty awesome sales a lot of the time too! So this should be good.
Can any fruits be froze to keep them longer? Like a watermelon... it would take us forever to eat a whole watermelon! The last time I cut up and froze fruits (bananas and strawberries) they were ruined and went to the trash.
Thank you so much for all of your help! As I read all of the support on here I am feeling much better each day! I am hoping to get at least 1 mile with Leslie WATP in today! I think I can at least do that! It only takes 15 or 20 minutes!
Thank you for all of the food lists!! I sure do appreciate those! I printed it all out! I can't wait to take the list shopping with me. I removed the lists from this reply so it was not so long though.
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Originally Posted by Ilene
TMundy -- Somewhere you asked what lean meats were, here is a list a portion is approximately 3-4 oz/meal... if you don't have a scale measure about the size of a deck of cards or the size of your palm...
I did have a digital scale but it never worked right so I tossed it. I do have a regular scale I used when I worked ebay that works ok. I can try that. Or the idea of a deck of cards is good too!
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Here is a list of veggies: You can eat UNLIMITED amounts of these....
I can handle this! I have been doing this actually... well on the days not mentioned on this board. I normally have 2 veggies at dinner and that is the main thing I eat, and then my salad too. I will have to keep that up.
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Here is a list of healthy carbs: Usually a portion is about half a cup...
Sweet Potato
Yam
Do you cook these just like your would a baked potatoe? I have never had these before.
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You said you had:
Cals: 1191
Fat: 54
Carbs: 110
Pro: 69 ................WHOA, this is in ONE supper? that is NOT good at all.... Spread your meals throughout the day into about 500 calories/meal.... Don't rely on the calorie calculator you mention above they are extremely inacurate...
No, no.... this was for all day yesterday!!
Ok on the calorie counter. But according to a guy on another board on here I need to eat around 2495 in calories a day!! This is based on the American Heart Association No Fad Diet. I ordered the book so I understand the whole thing. It will take a bit to get here though.
That just seems like a lot of calories. But on WW (if I calculated this right) I was allowed 1200 calories a day. This is basically what I ate yesterday.. and that is not making for weight loss. I do believe I probably need more calories, but not sure if about 2500 would be correct or not.
Here is a list of veggies: You can eat UNLIMITED amounts of these...
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Originally Posted by almostheaven
I just want to add to that, that it also depends on how they are cooked. Unlimited amounts if you haven't added any fats and a bunch of sodium to them. Same with the meats. Much of the healthy eating goes out the window when we start adding stuff to the cooking. Just rub on a seasoning and grill, broil or bake. But steer clear of breading and frying.
Good point! This is how I cook things... please tell me if this is good or not....
Meats (in over or on the top of the stove) I use: canola oil cooking spray or olive oil cooking spray. Salt and pepper to taste. Use garlic sometimes for flavor while cooking.
Veggies: in a steamer after cooked I put some I can't believe its not butter spray on the veggies OR some brummel and brown spread. Salt and pepper to taste.
Oh, and I just saw where you said you had 1191 cals for the entire day. Are you absolutely sure that's correct? Fitday only gives what you put into it. You have to make sure you're entering the amounts and foods correctly. Now I just went by your first menu given because it was the easiest for me to enter without knowing more details. However, I will still be off as I chose the smallest sizes and left out fats not knowing. Like the OM hot dogs. I took the fat free ones from the Fitday menu. Adding in the 100 calorie snack pack, coffee creamer, etc., that was over 1300 calories that day. Only I'm sure it's more than that, because I don't know specifics to take into account here...like how much coffee? I entered one cup (that's an 8 oz. cup BTW). How much milk on the cereal (I entered 1/2 cup), and so on. Also, did you have those hot dogs plain or with chile, slaw, etc.? Remember, everything you put in your mouth has calories in it somewhere...unless it's basically water.
Well, I did just start fitday last night! So I could have done something wrong. But everything is in there to the best of my knowledge. Except for my splenda because I could not find that anywhere... but if I remember right on WW splenda was free. And it is hard because we ate out yesterday so there could be some wrong in that yes. My OM hotdogs were not fat free... they were the regular ones. They were on sale. My hot dogs are only with ketchup but most of the time nothing on them, one was with and one was without the other day. And I drink about 5 cups (of the 8 oz. mugs on fitdays site) of coffee through out the day. Around a ½ of a cup of milk would be correct. I tried to do everything I could remember on the fitday site yesterday. I have a lot to learn on that site though I think.
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The worst part of that menu was that 51% of it was carbs. Carbs can be a killer when overdone. Those carbs came in the form of that snack pack, the buns, coffee, muffin, yes, even the banana. Though there are healthy carbs and the banana falls into that category. There were carbs in the fries too, but you had a small portion so they didn't amount to much. The bread is really the killer here.
I completely understand what your saying here now that I have seen that chart on fitday. The buns I can do without. But bread for sandwiches at home I can't. I eat wheat bread, that is ok right? My muffin was wheat also. Coffee is a carb?? I never new this.
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In order to find out why we may not be losing weight, we have to be totally and completely honest about everything that goes into our mouths, and honest in how we calculate it. If it's fried and we say baked...big difference. Skin on vs. skin off can mean a load of calories. Sometimes we want to under rate what we've eaten, but we only hurt ourselves by doing that.
I totally agree here!!! I tell my MIL this all of the time!! It don't matter to her though.
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Also, you mentioned light exercise because you have no energy. For one, the foods you have been eating are likely sapping your energy. For another, exercise actually builds energy. So while you may not feel like exercising, doing it anyway may increase your energy levels. Try exercising when you feel your the most tired and like you really don't want to exercise and see how you feel after you've done it anyway.
WHOA Tracy!!
the 2495 calories a day would be a MAINTENANCE level for you. Thats estimated on your CURRENT weight and your activity level.
If you want to maintain your current weight 2495 will keep you thereabouts.
If you want to LOSE weight you need to reduce your calorie intake. And as you do lose weight your body will need less calories.
If you choose to count calories, either by yourself or using something like Fitday.com then at the beginning of your weight loss plan you would probably lose slowly and safely on between 1500-1800 calories a day.
But you need to work out your daily calories and check if you are losing on that amount. If you are losing too fast, increase your daily allowance. If you are not losing, you would need to decrease it. And as I said earlier, you will more than likely need to decrease it as you lose the weight - thats the reason WW has you lower you points allowance as you move down the scale.
Last edited by Artemis__; 08-27-2005 at 10:09 AM.
Reason: typo
I'm going to try to sum up my thoughts on your situation.
Firstly, water is vital for your health - so drink plenty! You mentioned eggs in an earlier post and said you didnt care for them much, but you make yourself eat them. Why is that? Why are you forcing yourself to eat a food you dont like?
I am going to do this. A bottle of water will go everywhere with me. I did the SBD. And it said eggs were good. So I eat them. I am (my whole family is) a very picky eater!! I can tolerate eggs better then other things.
While I was growing up I ate corn, fried potatoes, some fruits and veggies, mcdonalds, white castles, canned foods, pork chops etc. Don't get me wrong... my mom tried to make sure I had healthy foods too. But it was just her and I and very limited on income. I never had a weight problem till after I had kids though! As a kid and teenager I was skinny... healthy though! So now I have to try different things to see if I like them.
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You asked about serving sizes for fruits. If you're not sure about that, to start off with I would recommend you eat the following fruits:
apples
Pears
peaches/nectarines
oranges
These fruits each come in their own natural serving size....what I'm saying is that one apple is a serving, one pear is a serving etc. If you use cantaloupe or pineapple, you may eat too much .
A person can eat too much fruit, it does contain sugar, and although fruit has vitamins and minerals that are very good for you, I would advise you to maybe limit yourself to TWO servings of fruit a day and to focus on eating lots and lots of the veggies listed above. Maybe add more fruit when you feel confident about how many calories a day you are eating.
This is a good idea too! I will stick with 2 servings a day to start with.
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I have read some of the Jorge Cruise books and I believe that he uses a great visual method of checking your serving sizes. (I'm not sure if he still uses this method in the 3HD book).He relates this method to lunch and to dinner. You look at your plate, and mentally divide the plate in half. One half of the plate should be veggies. Thats right HALF of your plate! The other half should be divided into half again, so quarter of the plate is protein (your lean meat or fish) and the other quarter is your carbs. That takes the confusion out of weighing and measuring foods.
I only have his 3HD book. I am only like 59 pages in it so I am not totally sure. But what you described sounds good! That is kind of what I do when I cook a good meal. I will continue that, but better. But I think I should measure stuff to start again just to be sure.
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Also, you are telling us about your metabolism problems. Exercise is just about the best way to boost your metabolism. You need to build some muscle. WATP would be great for you, and also so would some kind of resistance training. I would suggest that if you really are commited to losing weight at this time, that you see your doctor and get your back problems fixed, or at the very least have your doc suggest some form of exercise that you can do right now.
Yes, my doc said to exercise every day. She didn't say what... but I will do this. I think I am going to ignore my back issue! I think all of how I am feeling maybe due to my eating at this point. My chiropractor says different.. but he is making money when I go see him! I am trying to eat my breakfast (oatmeal) right now, then after awhile get a mile in.
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Also as already pointed out, it is possible that you may have a thyroid problem. I'm surprised that your doctor didnt check for that when you went to see him/her about your problems losing weight, I would have thought most doctors would run a thyroid check before attributing difficulty in losing weight to a low metabolism. However, your doc knows you much better than I and would have his/her own reasons for not doing that test.
My reg. doc was not available the day I was seen so I saw someone else (another good doc) in the office. She was not sure what she should do. She put me on xanex for a week and sent me home!!! I did NOT take the xanex except for a day or two. That was it. I feel it was just masking the problem. My main problem is my weight... that is what is making depression and everything else. I don't want to mask it.. I want to make it better. I have not been back to see the doc yet. But I think I should.. and I am going to try to do so.
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You say you are sleeping a great deal. Your body probably has very little muscle as you are so inactive. You can definitely speed up your metabolism by being more active.
Yes... I used to have insomnia and now I can't stop sleeping! And your probably right!!! Once I get back to being active again this should disappear.
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I think its good that you are reading the books and educating yourself about healthy eating, but also it can be confusing. In your shoes I would find a plan that I feel would work for me and I would stick to that one plan. Sometimes we can get too much information and it conflicts.
Yes it sure can!! I am thinking lower in fat and watching my calories might be the way I need to go! If you look at my weigh in history (in my site link on this board) it appears I did better while doing WW then anything. Not sure though.
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I would also like to say that I consider myself to be pretty knowledgable about nutrition BUT I am still 50lbs overweight - so although its good to have the knowledge - you still need to really work to put that knowledge into practise!
Sorry this is so long, but you seem to have several issues right now. You are getting some great advice here.
Good luck!
That's ok. And your right! I have several issues and alot of great advice!! It is all going to help make a difference.
I see you have the WATP vids. If your back is up to it, I would think gentle walking would be a great way to go for you to start back on your exercise.
Or with your chiropractor advice how about swimming? Its gentle and safe.
I hope your back is soon better!
I was going to suggest that Tracy check the 'body for life site' before going grocery shopping. I think (it's been a while since I've been there) it has serving sizes.
I order the books "body for life, body for lie for women, and eating for life". I just got them a few of days ago. I think I should really look at them! I might learn something!
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Ilene's lists of foods are wonderful!
Yes, the internet is full of sites that give you nutritional info for any food. I google the food and nutritional info. An example would be 'muskmelon nutritional info" ... lots of sites will come up. I find odd cheeses that way and all kinds of regional stuff. Then you can add them to fitday as a custom food. I love that. They stay on your list forever.
Now that is neato! I didn't know google was like that! I am going to have to check that out! That is awesome.
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I'm sure some of you have heard me blather on about honesty before. I was the worst. I had no idea what a serving size was and when I started measuring, I was not happily surprised. You DO have to be brutally honest. After fumbling with fitday for a while, I put my activity level at bedridden and began timing and entering everything I did. I had to be honest. If I walked for 3 minutes .... I couldn't say 5 minutes. If I had a few scoops of peanutbutter, I had to figure out exactly how much peantbutter that was. It was very enlightening. I was about 1/2 as busy as I thought I was and ate about three times as much.
OMG!!! I know what your saying! I am italian ok... we eat a plate (full!!) of pasta and sauce and the cheese! When I did WW the first time (3 years ago) I did a serving and about died!!!! I could starve with that lol!! I normally ate 4 to 5 times that amount!! Man... do I sound like a pig???? Lol.
Maybe I should change the activity level. I put in there the one above bed ridden because I am not bed ridden. I was not sure how to make that. But if I start at the bottom I would probably benefit more from it.
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Off my soapbox .... Try putting your food choices in fitday before you eat them. You can take them back out . You may change your mind after you see what they add up to.
This is very true!! I found that with the WW site tools before too!
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Hasn't this thread turned into a blast! Thanks Tracy, you've started a fabulous fountain of information.
WHOA Tracy!!
the 2495 calories a day would be a MAINTENANCE level for you. Thats estimated on your CURRENT weight and your activity level.
If you want to maintain your current weight 2495 will keep you thereabouts.
If you want to LOSE weight you need to reduce your calorie intake. And as you do lose weight your body will need less calories.
If you choose to count calories, either by yourself or using something like Fitday.com then at the beginning of your weight loss plan you would probably lose slowly and safely on between 1500-1800 calories a day.
But you need to work out your daily calories and check if you are losing on that amount. If you are losing too fast, increase your daily allowance. If you are not losing, you would need to decrease it. And as I said earlier, you will more than likely need to decrease it as you lose the weight - thats the reason WW has you lower you points allowance as you move down the scale.
WOAH is right! I don't want to maintain at all. I need to drop at least 77.4 pounds! On fitday.com I did my plan for a year. So that is about 1 pound a week roughly. I know losing to fast is bad news... been there done that!
Do you count calories? Is counting calories as hard as I am thinking it is? I don't want to make my problems worse by doing it wrong.
I see you have the WATP vids. If your back is up to it, I would think gentle walking would be a great way to go for you to start back on your exercise.
Or with your chiropractor advice how about swimming? Its gentle and safe.
I hope your back is soon better!
I can't swim. No pool. I own my home (mobile home) but can't have a pool, I rent my land. I live in the country and it is very limited out here from what I am seeing. But I can do WATP! And I am going to do that RIGHT NOW!!! WIll be back afterwards.
Tracy, no I dont count calories - I find it too time consuming and a hassle for me. But it does work great for a lot of people.
The key to successful weight loss is to find what works for you - if one diet worked for everyone we would all be slim and the person who invented the diet would be rich beyond their wildest dreams.
I liked WW a lot b/c I found it quicker and easier to count points, and I also liked getting extra points for exercise. I did lose a lot of weight on WW a couple of years ago, along with doing weight training and walking. Needless to say I fell off the diet (as I always seem to do!!) and re-gained.
By the way - congrats on quitting smoking. I quit in March 2003 and it was the best thing I've ever done for both my health and my finances!!
If you are not eating much except for dinner and a snack then you are not eating enough. When that happens we send a message to our brain that our body is starving (starvation mode) and in turn the body will hold onto everything and not let anything go b/c it thinks it's starving. You really need to eat more (sounds crazy but it's true). Have you tried Weight Watchers...I think that's a start b/c it teaches you portion control and a balanced meal plan...fruits, veggies, starches, milks, protein, fat, etc. Plus, make sure you are drinkng at least 8 glasses of water a day.
This thread grows too fast to keep up. So I'll probably miss some of what I intended to respond to, but...
First the Brummel and Brown. It's a butter spread made with yogurt and vegetable oil. Tracy there are two camps on this and it's all a matter of preference I suppose. I see nothing wrong with the substitute, but some people feel that completely natural is best. So some would opt for the higher calorie real butter, but use it sparingly, if even at all some days.
For myself, I have more than 2 fruit servings a day. But considering I used to have a serving of chips, a serving of ice cream, a serving of candy, etc. etc., you can't go wrong by changing those junk items to real whole and natural fruit, even if you end up doing more than 2 servings. You don't want to overdo anything though...even fruit.
You mentioned leaving the skin on the chicken, put it into Fitday and you'll be surprised at the difference the skin on/off makes. I just did this and it was like a 70 calorie difference in a 3 oz. serving size. And really get into measuring. We sometimes delude ourselves on servings.
As for the Cheerios comment. I wasn't meaning too many breakfasts with Cheerios per se, but too many with "cereal" in general. Cereal's not a problem except in two areas....when it's Fruit Loops or Lucky Charms variety (the kinds I used to always eat LOL), or when it becomes a daily meal. Your body sometimes can get stuck in a rut and it needs other nutrients that cereal can't provide. So break up the cereal routine and opt for egg and meat some days to get in the protein.
And yes, yogurt is good for you...depending on the yogurt. A coworker wanted to lose weight after she saw my progress, so she started doing like I did and took up eating yogurt. However, she opted for the yogurts full of granola and chocolate and crap...and couldn't figure out why she was "gaining" weight. I usually go with a low carb yogurt (Hood) or with Yoplait Light. Dairy is said to be good for helping you to lose weight. But again...too much of a good thing becomes bad. Look up the food pyramid to get an idea of servings for each category. As I've mentioned, right now, you're way in the high range on the bread servings and too low on other foods. And remember the pyramid is for "maintaining", so you'd need to decrease each item on there in order to actually lose.
That fried chicken you had is nearly double the calories of a piece that is broiled with no skin BTW. Just as an example of where your calories come from. But it's not so much the calories. Someone mentioned starvation mode. Possible, but not always the case. From what I'm seeing, even though you may be keeping your calories low, your'e eating too much of the junk food varieties and they don't offer any nutritional value to your body. They're empty calories basically.
Also, you're not exercising. That should be a daily routine, if only taking one day off a week to rest. Even just walking. You're in the country, lots to see on a walk out there. Get yourself a back support belt and try it. I had to wear one when I first started walking. I started with a mile a day and increased it gradually. Also began to run bits of that mile and increased the distance I ran gradually until I could run the full mile, and then some. See even if you decrease your calories, you have to burn 3500 calories in order to lose a pound of fat. If you exercise, you increase the amount of calories you burn, so you can lose that pound faster. AND...you tone your muscles so you even look slimmer. Even if you don't lose right away, toning may still make your clothes feel loser because you're redistributing your weight around your body.
I don't know about freezing fruits, but I actually keep bags of frozen berries. You can buy the Kroger brand in those if the budget allows. And sometimes I even put a bit of light coolwhip on them myself. Just don't use it often. Things like jello, coolwhip, ice cream, etc....those are all desert type foods. I used to eat desert daily. Now I've found that I need to eat normally every day and have a desert occasionally. Even if it's sugar free, it's still a desert and something that should not be a daily staple item.
Yes, you bake a sweet potato just like a regular potato. You could add your Brummel and Brown on that and some sweetner, maybe even some cinamon and see how you like it. I usually mix Stevia with cinamon and use a butter substitute on mine. A typical dinner might be a piece of grilled trout with seasoning rubbed on it, a cup of asparagus and a sweet potato fixed like mentioned. Or a side of brown rice with tomatoes diced in instead of the potato. And if I'm having the potato or rice, no bread. You mentioned having your sandwiches. Try to cut down sandwiches to one a day so you cut down your bread servings throughout the day. One muffin at breakfast and one sandwich in the day is 3 servings of bread...or carbs. Then say you add rice or a potato at dinner, there's another serving. So try and reduce sandwiches/breads a bit.
As for how you cook your meats and veggies...make sure you're totally honest with yourself. How large is that piece of meat for instance? Nothing wrong with using a cooking spray, but try grilling/broiling at times and see if it helps any.
What I see now is your coffee. I put in one 8 oz. cup and I believe that was 70 cals. And that's was "black". You had 5 times 70 cals or 350 cals in just a drink alone. I think you should really work on cutting back on the coffee. That much caffein will just give you an artificial buzz anyway and may also tend to lead you to be sluggish later, to where you don't even feel like getting any exercise.
As for taking a bottle of water with you everywhere...good habit to get into.
I think we are going to skip the bananas this week. As for the jello, I was basically just eating it for the 6th. meal of the day. I was not hungry when I ate it. I didn't have it last night. I can see how it can make you crave things though!!! I don't need that!
that is NOT good at all.... Spread your meals throughout the day into about 500 calories/meal.... Don't rely on the calorie calculator you mention above they are extremely inacurate...
