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Healthy weight loss- what is working for you right now?
Not interested in people on slim fast or stuff like that- interested more in the sustainable stuff. For those who have made changes- how hard has it been to make and keep certain ones?
Fri. Feb 16, 1:00pm
weights and cardio, with a strong focus on the weights. Also, counting cals and giving yourself a different cal limit each day. Mixes things up and keeps your bosy guessing.
Friday, February 16, 2007, 1:05 PM
Counting calories, consistently. Or, rather, allocating calories consistently. I have several "pools" of calories that I can use - I get 300 for breakfast, 500 for the time that I'm at work, and 500 for the time after work until bedtime. It gives me some flexibility (even though it sounds rigid) in that, if I only eat 200 calories for breakfast, I know I can put an extra 100 somewhere else. And, if I'm not starving at lunchtime and just want something small, then I have calories left for a snack later that afternoon, whereas if I eat all 500 calories at lunchtime, I don't get any more food until after work. It helps me to eat only when I'm hungry and restrict the size of what I eat. And I like it better than just straight out getting 1300 calories a day, because, if I was bad and ate all 1300 in the morning, I don't think I could make it all day w/o eating more, even though it's outside of my allocation.
Now, I don't know the calories in everything, but I am getting to be a good estimator. If I can't tell, I at least try to make it healthier than it "could be" - if I'm stuck at McDonald's, I get a cheeseburger (not a Big Mac), and I can steal a few fries from my husband. A cheeseburger is between 250 and 300 calories; I can handle that. Or, if I'm out somewhere that I order a sandwich, I don't eat all of the bread, and I always skip the mayo (after a bit, you can't even realize that it's missing). I don't order pasta out b/c it's always a huge serving. I order fish really often, as it's low cal (though some sauces aren't), and the serving size is closer to accurate. I do salmon, other kinds of fish, shrimp, scallops, etc. This took me awhile to start doing, because, well, fish dishes are always the most expensive! If I want to go out for a really fancy dinner, I'll go for lobster, rather than steak (though I have no problem eating steak in the "correct" serving size - many good steaks, like filets, are very lean. It's the butter that the chefs use that is the problem.)
I don't find hot tea to be filling; if I need that comforting hot drink, I go for Cup-A-Soup, which is 45 calories. It can carry me the extra hour or two through the workday.
For lunch at work, when I'm being good, I'll bring lean cuisines or cans of soup, b/c I know the exact calorie content. If it's not going to be enough, I supplement with lowfat yogurt or cottage cheese, or wasa crackers and laughing cow, things that I know the calorie amount.
I'm really bad with fruit, veggies, and exercise. I know people say it's the key, but, for me at least, it doesnt' seem to be.
Friday, February 16, 2007, 4:31 PM
Don't buy a lot
Just don't buy foods that can trigger a binge. Also because I am single and I procrastinate I don't buy a lot of food from the store and that keeps me from eating everything in site in a single sitting because there isn't much to choose from.
Saturday, February 17, 2007, 10:08 AM
First I upped my exercise, and that did really nice things for me, but did not drop any poundage at all. Changed the time of day when I ate, forcing myself to eat breakfast. Felt much better, but no weight loss. Then I also started measuring my serving sizes, and that was a real education, but the poundage stayed fairly stable. Then I REALLY upped the ante in nutrition choices as well, got more energy to fuel the workouts, and the pounds started coming off, but s-l-o-w-l-y.
Then came the water challenge. Had been drinking the standard 8 glasses a day (that is water, mind you, not tea or juice or seltzer or soda. Pllain old H2O). Started drinking 1 gallon. Everything fell into place. Did not have to fight cravings all the time, wasn't tired all the time, serving sizes were a breeze, AND (drumroll, please) the poundage moved. It is STILL my hardest thing to keep straight, but when i drink, I lose, when I forget, I stay the same, or I gain. I feel better than I can ever remember when I take the water, and it is not that hard when I put my mind to it. I have a quick workout when I first get out of bed, eat breakfast, and start the water. 1 quart every 3 hours and off the pounds march.
Big combination of changes, but I just gotta guzzle the water for my body to work.
Saturday, February 17, 2007, 10:51 AM
I have been working on maintaining a 30-pound weight loss for a year. It is still a constant challenge. It's an entirly new relationship to develop with food and exercise.
Here's what I do:
- SET GOALS! There has to be a reason to maintain a healthy lifestyle.
- Weigh myself 1-2x a week.
- Count calories fairly consistently, averaging about 1800 calories a day, and adjusting if I start to see the scale going up.
- If I ever drop out weight training, the pounds start to creep slowly back on.
Saturday, February 17, 2007, 11:44 AM
I do 45 min on the treadmill 4-5 times a week, keeping heart rate in proper range. I swim for 40 min 3 times a week. I try to eat only 1 serving of grains a day, 6 cups of veggies, 3-4 fruits, and 3 servings of meat/egg. 2L of water a day.
Saturday, February 17, 2007, 9:47 PM
I've found all the changes I've made harder to initiate that to maintain - guess I was afraid to find out that things I didn't enjoy would turn out to be the magic bullet for weight loss and then I'd be stuck doing it forever. Surprise, there's no magic bullet. The major hurdles I've overcome in the past year and a half...
- From zero exercise to 8 hours a week in the gym
- From no breakfast to a substantial one, every day
- Eating 8 servings of fruit and vegetables a day (used to be 2)
- Switching from tons of take-out to cooking most meals (hate to cook)
- Choosing quality calories over empty ones most of the time
Sunday, February 18, 2007, 12:43 AM
I've lost 22lbs so far and what has worked for me is slow and steady, losing 2-3lbs per month by:
1) counting calories
2) getting right back on the wagon when I fall off
3) logging every morsel I eat
4) 1 hour of cardio every day (5-7 times a week)
Sunday, February 18, 2007, 7:56 AM
#1 Getting right back on the wagon when I fall off=the key to success for me!
I used to call it quits after a couple of weeks, but I've been here for four months and counting.
After reading these ideas...I'm convinced I need to drink more water. It's SO tough for me! But, if it helps me lose these last 16 lbs, than I'll do it!
Sunday, February 18, 2007, 8:38 AM
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