Kiersten, it's gonna be tight, but it's do-able. First off, no soda at all, not even diet soda because it makes you crave sugars. Drink black coffee, unsweetened tea and water. Any of these can be sweetened with stevia, as it is natural, a very little honey or agave. Drink AT LEAST 64 oz of water a day. You can use slices of cucumber, lemon , lime or thin slices of oranges for "flavoring" if you set a pitcher of water in the fridge and let the fruits float in it. Choose lean fresh meats, like trimmed pork chops or very lean beef, and boneless skinless chicken breasts. Remember, a true serving of your meat is the size and weight of a deck of cards. Fill up on fresh veggies that have lots of fiber and nutrients. Lettuce is a true void when it comes to nutrition. Nothing there. Switch to baby spinach, kale, dandelion, mustard greens, etc for your "leafy greens". Have a small protein at breakfast like a whole egg with a whole grain piece of toast, or 1/2 c oatmeal. Protein fills you up longer and the carb will give you energy. Try a lowfat version of something like chunky chicken salad or egg salad either stuffed into 1/2 cantalope or with sliced tomato. Think nutrition for everything you put in your mouth. If it has empty calories that do absolutely nothing for you, don't eat it. Read labels. Watch for sodium, fats and sugar content along with calories.
I always hated the OLD way of logging, ie via journal entries. I'd either lie my pants off or forget what all I'd eaten as I was writing it and trying to find/calculate calories per item. It sucked so bad I only did it for a couple of days way back when dinosaurs still roamed the Earth, lol.
These new online planners do just about everything for you, which is WAY easier and less time consuming.
Hi Kristi, welcome aboard. First step is to make out a food and fitness planner to use as a tool to log your intake and exercises. Make small changes that you can live with. Make up your mind that you are worth the effort and REALIZE that this isn't a diet... this is a way of life. It took some time to gain that weight, and it'll sure take some time to lose it and keep it gone, so plan on forever , now.
Hi, Shar. I'm lurking here, but am usually hanging on the 50-100 diet community site. Just wanted to say welcome. Start a food and fitness planner here on WebMd, Fitday.com, Livestrong.com or wherever . they are free and make logging your intake and exercise much easier than the "old way" of journaling. Make small changes that you can live with.
If you go out, cut your entire meal IN HALF and box half BEFORE you even take one bite. You still get to eat what you want, just less of it.
Go grocery shopping just to browse the nutrition labels. Remember, things that say HEALTHY , LOW CALORIE, LEAN or LITE, need special attention because somewhere in there, the manufacturer has added extra sugar to lower fat, or extra fats to lower the sugars... Just to make their product TASTE good. PICK YOUR POISON in other words.
If there are more than 5 items on the ingredients label, that's 4 too many. Best choices are the items that DON'T HAVE LABELS.... like fresh fruits, veggies and meats.
Shop the OUTSIDE aisle for 3/4 of your groceries. All the fillers and "junk" are in the inside aisles.
Hey Jordan. Come over to the 50-100 community. Tomorrow we start a new 10 day challenge. All the specifics are there on our discussions to pick up the gist of the challenge read the past "DAY" labeled discussions
Hi Jane, sorry I hadn't seen this till now. I'm usually on the 50-100 comm site. Here is our resource link to free online videos. Try the Seated Core from Sparkpeople, and the seated Zumba. Both are really very good exercise videos that are easy on the knees, hips and back. The Tai Chi works well for anyone, young or old , with or without physical limitations because it's slow it's easy on the joints http://forums.webmd.com/3/dieting-club-50-100-lbs-exchange/forum/2830/0
Hi Mrs_ At 55 you have to work almost twice as hard and eat little more than 1/2 of what you were able to at 25. Your body ages and your metabolism slows down. You need to do some sort of DAILY exercise. not just every other day. Try charting out a mile and walking that every morning for a month. You also are saying "hardly any" of this or that, A LOT, lol. Hardly any suggests that you really have NO idea exactly how much sugar, fats and carbs that you really are consuming. I suggest that you fill in a food and fitness planner either here on webmd or on Fitday.com. When it asks how much daily exercise you do, put in the LOWEST possible choice. This will give you the best overall suggestions about how many calories and how much exercise you should shoot for on a daily basis. Buy a food scale and use your measuring cups/spoons to measure out EXACTLY how much you are eating, and chart it ALL. This means the oils you cook your foods in, your coffee creamer, you sweeteners....everything.... literally nothing is 0 calories other than black coffee/tea and water. Stay well away from diet sodas and other things that are sweetened with artificial sweeteners. Use Stevia , agave or something else that's all natural. Try to bake or roast things that you would normally fry. Use PAM or Crisco non stick sprays not oils or fats. If you do use oils , switch to Extra Virgin Olive Oil, Grapeseed Oil or food grade Extra Virgin Coconut Oil. Although these are high calorie additives which you still need to count, they are healthier options than corn,vegetable or shortenings. As for your poll question, bananas are ok. Although the riper they get, the more calories and sugars they have. This is true, btw. And since they don't have fiber, they won't fill you up as well as a crunchy apple or pear, or even strawberries. hope this helps some kimView Thread
Hi Heycher, Welcome! First off, , TO HELL WITH BEING ASHAMED! You are trying your best to be a good person. You've been through and are going through a rough period. Crap happens in life that is way outside of our control and the very LEAST you can do for yourself is NOT try and make yourself feel bad for things that you have NO CONTROL over. There, that was the tough love part, whew.... that wasn't so bad was it? Now, I advise all newcomers to start a food and fitness planner either here on webmd or fitday.com. Both are FREE tools and are pretty essential to getting a handle on how many calories you are consuming every day, to find out where you can and should make changes. SMALL STEPS. Every little healthier choice you make, be it cutting down on daily sweets or fatty ,salty snacks, makes a difference in the overall picture. If you have coffee or tea with sugar, try stevia. If you like cream, try using less or none. Right there, with 2 cups of coffee a day, you've saved approx 70 calories Try to drink the recommended 64 oz of water a day. It's best to find a 32 oz bottle, that way, you only have to drink 2!!! Sounds funny, but anything that fools your mind into thinking you have to do less to get MORE advantage, do it. More tricks to fool your brain. Use salad plates instead of big dinner plates. Eat what you want, but STAY within SINGLE SERVING sizes. Meat is a deck of cards, potatoes and rice and pasta, a tennis ball.... etc. Get some toddler bowls and cups, these are usually 1 cup size and perfect for fooling your brain with full cups and bowls READ labels, whatever you like, find a healthier, lower calorie, fat and sodium alternative. Cook from scratch. Using raw fresh veggies and raw meats. This is the ONLY way to know exactly what is in the food you eat. Instead of using bread for sandwiches, try rolling your sandwich stuff into Romaine leaves. Use bagged baby spinach instead of lettuce for salads and sandwiches because it's got more fiber and nutrients. Eat to feed your body, not your cravings. kimView Thread
Hi Not, Debbie is right about your meds possibly making you gain and retain weight. For sure ask your dr for advise on this. As for your unhealthy diet.... are you aware that greasy , high fat and sugary foods actually could be the CAUSE of some of your anxiety? A poor diet maintained over a long period of time can cause all sorts of maladies. Anxiety, depression, hypertension, hyperactivity.... ummm , YOUR maladies, lol. Now that you have some extra money, let's look at your diet and how to make some changes. In order to eat more healthfully, it's imperitive to eat more fresh fruits, vegetables and fresh non processed meats. For you, with your high activity level, LOTS and LOTS of lean , dense proteins are definitely in order. You should also be getting in quite a few "good fats" and high fiber items, like leafy greens (I don't mean lettuce here) that give you high NUTRITION levels and not just water, like lettuce. You need Baby spinach, Kale, collard, mustard, and turnip greens... all can be eaten raw, lightly steamed or even baked. You need to focus on healthy nutritious calories to make the biggest changes. I don't suggest following any one diet in particular,ever, but with your enegy level and needs, there are two that come to mind that if you read up on them, may open your eyes to some basic ideas about nutrition and healthy lifestyles. I suggest that you read up on them, but keep and OPEN MIND about them and what you want to take away from their ideas because there is NO diet that is IDEAL for any one person. It's always best to pick and choose among a variety of diet ideas to get something that is balanced and works best with your personal goals and lifestyle needs. The first thing to read up on is the Paleo diet. This diet bans all grains and some of the more hard core branches ban all potatos and beans too.....just keep an open mind like i said. Below you will find some links that I have found and use some of the recipes from The second is the American Diabetic Association, and Diabetes.org recipes... I know you didn't say anything about having Diabetes, but everyone has "slumps" during the day if they don't eat right, right? Those are caused by low sugar / high sugar peaks and valleys.... The Diabetes diets can keep you literally on an even keel with energy all day long because they show you how to eat and snack healthfully.
Again, these are just ideas for you to try. Things that you may want to incorporate into your healthy quest for a better life. I know that before I started my journey, 70 lbs ago, I had High Blood pressure and had just been put on meds that I was going to have to take for the rest of my life.... at 50 lbs lighter, my Dr took away that 'script. You can get healthier by eating better. You may actually be able to get rid of your anxiety behaviors. Stop drinking sodas, even and ESPECIALLY anything artificially sweetened. Use natural sugar in very low amounts , Natural and good for you fats, use the most natural choices, like lard for crisco, coconut/olive/or grapeseed oil for reg cooking oils, etc. , butter for margarine. If it's manmade and has a lot of LAB created items in the ingredients list... avoid it if you can. hope this helps View Thread