thatbai, as long as your seconds aren't as big as your firsts, and they don't happen all the time, you can get away with it... sometimes. Watch your sodium and drink your water. Make your water your drink for every meal and take your time while eating. Most of us larger people eat so fast that we don't let our brain catch up to our stomach. It takes 20 min for the food that we eat to register in our brain. Did you know that? How much can you eat in 20 min if you just keep shoveling? The answer, is "a heck of a lot". That's why it's imperative that we slow down, have conversations and sip water while we eat. It give us time to register how full we actually are . Our stomachs don't really need to be at the bursting point for us to be full. Fullness is really in our brain, not our tummy.
Just keep plugging. Try different things for your small meals. Keep it "fresh" so that you don't get bored. Try green smoothies if you aren't into eating all of your greens, you can drink them. Remember, you can do this, by taking baby steps.
thatbai, I'm not sure where you live, but if you have things like Laughing Cow Light cheese spreads, these are really good on fresh veggies too. That or fat free cream cheese. If you keep the serving portion to the suggested level, you get in a dairy and yet still are able to use it to bump up the flavor of celery, carrots, zucchini or cucumbers without adding too many calories. The biggest change that I made was that I purchased some sectioned toddler plates, toddler drink glasses and some toddler bowls at walmart. Regular dinnerware is so big now, almost twice the size that they were in 1950. It makes you want to fill the plate or feel like you are depriving yourself if you don't. Those big plates and bowls are diet killers. A suggested portion of cereal is around 3/4 of a cup. That much in a regular bowl looks so paltry... I makes you want to scream from the prospect of getting such a tiny amount. But, put that same amount into a toddler bowl, and it's almost full. Fool your brain by seeing a full bowl and you actually get fuller on just that serving. Same goes for the sectioned toddler plates. The large section is for salad, the two smaller sections for meat and grain, whole wheat pasta or cooked veggie/potato. Keep to the size of the plate and don't over mound it. You'd be surprised how well this works, and how satisfied you feel.
Linda, I'm not wise enough, not by half. I'm in the process of losing or RElosing some of the weight that I lost two years ago. I had dropped over 70 lbs and last year, let myself slip. I went through some up and down family dynamics that ultimately brought a bigger variety of foods(mostly junk food) into my house. If you don't buy it and it's not readily available, then you won't be as tempted to eat it. With the temptation of several flavors of ice cream, doughnuts and other crap constantly staring me in the face it was impossible to resist. I actually find it easier to prepare meals if it is just for me. I make large "family" meals when I cook for everyone, and it becomes second nature to just have what they are having...outsized portion sizes and all. It's a trap and I easily fall into it. My household is now down to just one son and my picky eater boyfriend. (he likes "man food", ie greasy, southern fried, meat and potatoes, no fish/seafood because of allergies, not a big fan of chicken... etc etc and so on) So, now I fix something healthier for my son and I and something else for the bf. Most nights, though, he eats what we eat.... or starves. If cooking just for yourself, try the HUGE bags of frozen California mix veggies at Walmart. I have found with a selection of different sauces, these veggies can be stir fried with 3-4 oz of lean fresh meats , to make fast, easy and tasty meals for one or more. I like Sweet chili sauce, home made honey mustard, teryaki , honey garlic, buffalo... you name it. Change up the meats and the sauces and you could easily do these stir fries 4 or 5 nights a week and not get bored. I add 1 tsp of chunky PB to some of my sauces to bump up the protein and add another dimension to the flavors. The best part of cooking just for yourself is that you can do anything. Any flavor combination, any ingredients you like, nothing is out of bounds. Don't look at being a lone cook, look at it as being a culinary challenge to excite your own taste buds.
Christie, walk. Don't kill yourself on a daily basis and get so darned frustrated that you quit. Just walk. Clock out 1 mile and walk 5-6 days a week. Take it slowly the first couple of weeks, say, an easy 1/2 hour. Then lesson the time by 5 min. every week or so, till you are walking it at a good clip, without stressing yourself. Then, stop at a railing, or fence or something like that along the path, and do 25 "wall pushups" on each walk. Then up that by 5 every couple of weeks till you are doing 50. Also , the 2 lb loss per week is what the diet guru's suggest... it's the MAX they suggest for healthy weight loss. So what if you only lose 1 lb a week??! It's still a pound gone. That's 52 pounds gone over a year.... and, how long did it take you to gain and maintain your obesity? Give yourself time. Your body will respond and it will get easier. Small steps. You can't hope to maintain a significant loss without first learning what your body responds to and how to handle the new lifestyle you have embarked upon.
thatbai, failing everything else, it may be time to actually measure and weigh your portions. 3 oz of meat is about the size and depth of a deck of cards, or the palm of your hand. A serving of rice is 1/4 cup uncooked, etc. The big thing is that you haven't given up. You are still taking the right steps to get to your goal. But , I gotta say, I think 1500 calories is too many baseline calories to lose weight. Most of us stay in the 1200 calorie a day range, then adjust for whatever exercise we do. You can't go hungry. If you eat the 5-6 small meals a day, you shouldn't have to go to bed hungry and get dizzy. If nothing else, you can have a few baby carrots and 1Tblsp of Peanut butter to stave off that sort of thing. We also try to eat a rainbow every day by eating as many raw fruits and veggies of various colors as we can get in. This rounds out most of your nutrition needs without having to worry about it too much. Nutritional value of foods is important to keep in mind when cutting down on calories. So we try to make exchanges for foods with low nutritional value for those of the same group with higher ones. Like instead of white meated potatoes, eat peruvian blues or sweet potatoes. Much higher nutrition in the "colored" ones. Instead of white rice, eat brown whole grain Instead of white bread, eat whole wheat or even better, whole grain Instead of a whole salad of Iceburg(head) lettuce, mix in Kale, spinach, various fresh leafy herbs, and "greens" like beet greens or turnip greens to beef up your nutritional value. The dizziness you suffer... have you been tested for hypoglycemia? If you are borderline diabetic, then you will want to log into the American Diabetes Assoc. website for dietary requirements to keep blood sugar level all day long.
sue, try starting a food and fitness planner. There are several free online sources for these, WebMD, Sparkpeople, Livestrong, etc and all work on the same principles. log your intake, your exercise, your weight, and the planners chart it automatically against the set plan for you to reach your goal.
also, try to eat as close to natural , raw and fresh as you can. Make your fruits and veggies the main course and have small sides of meat/dairy and grains. This will serve to cut calories without making you starve to do it. Cut out all sodas, alcohol, and/or energy drinks and focus on teas, coffee and water. The suggested water intake is at least 64 oz a day, btw. So if you carry a bottle with you everywhere you go, you will find it's not hard to get that much. The other stuff just has too many calories that you could and should be taking in with healthy, nutrition dense foods.
you'll make it. There's lots of support here and on the other diet communities, if you just join in and chat.
Sparkpeople.com has a few very good seated exercise videos, all free, that would be beneficial to anyone who is nonambulatory or even those who aren't but aren't in shape enough for more strenuous exercises. They are great for beginners or more advanced persons, because they involve stretching and strengthening vids.
An -070, the body needs "x" amount of calories just to carry on life. If you exercise, any at all, then that output needs calories over and above. So you start with the 1100 or so and the exercise output you first said you did in the planner. If you do anything over and above that, it'll take more calories. Again, you have to feed the body to lose weight. If it thinks that it's working too hard and not getting fed enough , it'll slow down your metabolism and you won't burn calories as quickly because of the "starvation mode" your body kicks into. Small meals(snack size for us bigger people, lol) , 5-6 times a day will help regulate metabolism, glucose levels to help keep you from being hungry or losing momentum.
thatbai, I'm only lurking over here on this community, I'm from the 50-100lb comm. My question is, "why are you starving yourself?" I mean, no wonder you are yo yo-ing. Have you tried starting the food and fitness planner? Put in your current weight, height, etc and that you have the lowest physical output(exercise regimen) and see how many calories it suggests for your daily intake and how much exercise to try to do. Log everything you eat and do during the day, and see how your ideas of a healthy lifestyle change add up against the planners suggestions. Skipping meals makes your metabolism slow down. It stops burning calories because your body goes into starvation mode, thinking that there is a long term food shortage going on. You literally have to eat , to lose weight. Try having 5 small meals, all healthy and as natural and "raw" as possible. Raw meaning from fresh and raw ingredients to start with, not processed, like precooked , smoked or manufactured foods. Shoot to keep these meals all around 200-250 calories, by keeping within recommended portion sizes and eating an abundance of fresh fruits and veggies as the "main course" and adding a bit of meat, egg or cheese and a 1/4 cup of grain, like brown rice or beans. You won't go hungry, ever, by doing this and with a bit of exercise, like walking a mile a day, you would be surprised the benefits that will show up in no time. And, you'll feel better, healthier and stronger than these other times you have tried (and failed) by starvation.