DianeGretnaGreen
Commander
Anxious For Promotion
Gathers Heather for Dr. Syn (alias The Scarecrow)
Posts: 751
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Post by DianeGretnaGreen on Nov 13, 2013 19:29:42 GMT
Hi All:
Does anyone have a favourite that they found most helpful? I came across one from a program that doesn't exist anymore. It is very similar to the original Weight Watchers program. Lots of fish and vegetables and a couple of slices of sandwich bread a day (breakfast and lunch).
Yours Aye,
Diane
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Post by Ensign Sandra on Nov 13, 2013 20:00:10 GMT
The thing that helped me lose 30 lbs last year was mom's advice: stop eating crap and go for a walk. One big factror was that I quit drinking soda (pop, in some places) altogether. I had been drinking diet soft drinking for 35 years and I've struggled with my weight since my early teen years. I originally quit because the carbonation irritated my acid reflux, but I feel soooo much better now.
Another point is that I've decided to eat real food. No low-fat, low-carb, re-formulated anything. It usually tastes horrible and doesn't satisfy your taste for the authentic thing. So I either eat the real thing in moderate quantities (honey for my tea; butter on my bread) or try not to eat it at all. For example, I cannot seem to eat chocolate chip cookies in moderation. I either eat none or lots. So, most times I aim at not eating them.
Here in the States, anyway, food has proliferated at non-meal events. We eat stuff because it's there, not because we need it, or most times, even want it. Reminding yourself that treats aren't going to disappear from the face of the earth is a good way to postpone giving in to whatever happens to be lying around; postponing eating it gives you a chance to get involved with something else and forget about the treat. If you tell yourself you're never going to eat that thing again, you'll probably just obsess about it until you give in and swallow it whole. Nothing is as appealing as something forbidden. Don't tell yourself "I can't have that." Just think "I'm not going to eat that right now." The shift from "I can't" (external locus of control) to "I choose not to" (internal locus of control) is also huge.
Food quality is of huge importance also: more whole foods, more fruits and veggies, less highly-processed (sugar, salt, fat, super-refined carbs) will not only help keep your weight in a appropriate range, but improve your nutritional status and your overall level of feeling well.
Gotta run.... I could go on and on about this....
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Post by LadyJamers on Nov 14, 2013 0:35:15 GMT
I lost 30 lbs last year. I was over weight and didn't want to be 300 lbs, like my Dad was. I was getting near the 250 lb mark on the scale and was getting so the 2XL shirts were beginning to get tight. I was NOT going to go up a size in clothes. Then I went for a walk on the Ocean City, NJ boardwalk. I walked and shopped and had a good time. Then I started to get tired, but I walked some more. When I was dead tired, I realized that I had to walk back to the hotel. When I got back to the hotel, my Mom said I looked a bit like death warmed over. I told her when we get home, we were going to join a gym. We did and I started my "Live it". It is a life style change and not a diet per se.
I was completely out of shape, so I walked on the treadmill for a mile a day. I took out soda, chips and other junk food. The only junk food I kept was chocolate. I started to look at the calorie counts of things. I ate more fruit and veggies. I tried to keep to the serving size and my biggest tip is plate size. Get smaller plates. Mom and I like to put our food in a bowl - use a cereal bowl and not one of those bigger bowls for your meal. Go to the baby section and get some baby bowls. Put your snack in them. Since it is half the size of a regular bowl, you fake yourself out. You can fill that baby bowl with veggies, fruits and I have found that if you do the serving size of stuff like wheat crackers -- I NEED CARBS!!! -- you can have your little snack. Don't deprive yourself or you will fail on your diet.
The trainers at the gym told me you CAN have that cookie, but just one. I have a list of foods I can't have because I know they are too good and I can't have just one. If you love French fries, have a half serving and then don't have your snack that night. Cook for yourself with low sodium, high protein, low fat and you will loose some of that extra weight. Remember - it is a life style change. You can go on a crash diet and lose weight, only to find it again.
Like Sandra said - you just have to move - be it just walking around your neighborhood, joining a gym (which you have to make yourself go to sometimes), and even working in your yard and the house can be exercise. Walking around the mall is exercise. My bad legs have gotten better with exercise. Eat healthy foods and don't deprive yourself of those little things that you love.
If you love chocolate and crave it, like I do. Get the bags of the fun size and eat two pieces a day - my dove chocolate is 40 calories for one piece. Mini M&Ms are 150 calories for a 1.08 oz bottle of candy. Try to keep your calorie count at 1200 for losing weight. If you are over weight, you can sometimes have more calories and still lose weight, but the basic rule is 1200.
You can also try weight watchers, Jenny Craig and all, but why? Spend that money on the gym and just learn to read labels and do portion control. Good Luck!
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Post by Bucky on Nov 14, 2013 22:08:02 GMT
Over the many years, I have been on Nutrisystem and Weight Watchers. I had a lot of success on WW, and I relied on the reliability of having to weigh in once a week. I was usually so worried that the scale would show a gain that I was pretty on my point target. I lost 40 pounds on it. Then I gained it all back. I have yo-yo-ed for years. Went back on WW but then couldn't afford it anymore ($40 a month was just eating a hole). So, this year, after getting to the upper end of my closet sizes, I decided to look into Atkins. I sent away for their free welcome package and read up on the benefits, pros and cons. I have not totally cut out carbs but I do try and keep within my net carb intake limit for the stage that I am in. Sometimes I don't and that is ok. I just don't totally jump off the wagon and give up. Lots of beef, chicken, fish and veggies. I eat a lot of salads with low to no carb dressing. So far I have lost 42 pounds and have about 10-15 to go before I go on maintenance. It's a program that doesn't work for everyone, but I have adapted quite well on it. To me, the programs that you have to buy their food is a waste because it teaches you nothing about adapting to regular food. That is one of the basics for laying the path to better eating and health. I started a workout program at work and we work out two nights a week in our boardroom. Nothing like sweating and burning calories with friends!
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Post by QueueMistressMags on Nov 15, 2013 21:26:55 GMT
I've been reading this site: The Mindful BodyI've really just started, but the journaling is helpful to me. I'm keeping a fitness journal so far. Not so much a food journal. But I'm just trying to get in the habit of doing something every day, or almost every day. Usually walking on the treadmill, riding the stationary bike, and doing some upper-body work with hand weights. I have to break the diet soda habit, too. I'm trying to drink more tea and plain water. I also got some of this: Everly I like the Pomegranate Maqui Berry the best! I have an assortment of different-sized stainless steel water bottles, including one that is insulated. I get laughed at at work for my glasses and things, but too bad. Having nice bottles and glasses makes me want to use them.
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Post by Otter on Nov 16, 2013 1:50:44 GMT
Previously, my diet strategy was to simply not age. This all went to pot (and butt) couple of years ago when the Miracle (Whip) of Immaculate Conception (a.k.a. Ruffles and Onion Dip) blessed me with ten extra pounds. I don't actually mind the weight gain. I just wish it were better distributed. Not long ago, I was at the Ophthalmologist's office with Nigel, who was having his eyes dilated into Arizona and I had to drive him home. As always, the Doctor allowed my presence in the exam room because he knew how much I enjoyed watching Nigel squirm and wriggle at the sight of a mere Q-Tip. On the Doctor's desk was a book about nutrition: the latest epidemiological explanations on the evils of processed food. I can't remember the title but the hardback costs 65 bucks. The free version, a.k.a., "Ma Ensign Says To Stop Eating Crap And Go For A Walk," is the concise summary. Anyway, I wanted to get the Quack's take on this because he had the trim physique and cuteness of Captain Foster (the real reason I like to attend these visits with Nigel). He said it wasn't his book, but that the nurse had left it there. So, of course, I thought, "Wedge, you DOG!," and was trying to hide my grin when Nigel let out a mini scream at the observation of a sharp pointy object. A few minutes later, when Nigel's eyes looked like something out of Roswell, Doctor Bleak House shared his opinion that the confusing and conflicting diet books were more of a hindrance than a help, and that it was all down to metabolism and individual physiology... which then made me think about him and the nurse again, and I lost all train of thought, the result being I could not offer an intelligent response... ... like now. I am another advocate of fresh foods when possible, moderate portions, and a balanced intake of fats, carbs and proteins (depending on an individual's requirements). After Nigel leaves for work in the morning, I'll goof around like a Zumba reject, then I'll break into all the dances of the sixties, from there into chorus line and soft shoe routines from past community stage productions until I past the stage of productive movement and turn my mind to make-up. Yep, that's about it. Otter
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HMSCody
Lieutenant
Happy to be of service, as ever.
Posts: 427
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Post by HMSCody on Nov 16, 2013 4:37:14 GMT
I liked the "Hilton Head Diet." It wasn't hard to follow (once I got used to those cute little breakfasts) but the most useful thing about it was that you had to watch your portion sizes. I like the idea of Clean Eating, but I just can't haul a cooler around with me everywhere I go. While searching for helpful study hints for my students, I came across the website below. Scroll down to the example of a student's notes about how drinking water affects body weight. Of everything I've ever found, believe it or not, this is the best summary of that issue. Cuesta College Notetaking Takes On Water DrinkingI must have read (but not followed!) a million different kinds of diet advice since I was about twelve years old. Every single one of them was purported to be the answer to everyone's weight needs. I wonder -- what if I collected all of them, organized them into a regimine, and followed them all at once? Would I disappear altogether? I think the Ensign's mother has the correctest answer of all, myself. My weak spot isn't diet, it's lack of exercise and that's the hardest thing of all for me to change. HMSCody
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DianeGretnaGreen
Commander
Anxious For Promotion
Gathers Heather for Dr. Syn (alias The Scarecrow)
Posts: 751
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Post by DianeGretnaGreen on Nov 16, 2013 17:36:03 GMT
Lots of interesting items here.
I've started baking some the vegetables like squash, broccoli and cauliflower. Add a little olive oil, bake for 20-30 minutes and VOILA! A lot tastier than microwave.
I limit my diet soda to one-a-day. And, I cut out the artifical sweetner for coffee. Still have the creme or milk.
Hang in there, everyone.
Yours Aye,
Diane
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Post by Bucky on Nov 19, 2013 14:37:05 GMT
A great tool that you can use is My Fitness Pal, You can track your weight, measurements, food intake and exercise. They have tons of brand name and generic labels already in their database. It calculates everything - fat, calories, carbs, etc. and you can keep track throughout the day. You insert your workout and it'll calculate the calories burned. You can plug in your own recipes and it will calculate everything for you. They have good forums to chat with others, you can connect with friends on there and it's free! Otter, I hear you on the Ruffles and onion dip. Have you tried the new Heluvagood greek yogurt french onion dip? Frighteningly delicious .... that was part of the big downfall for me last week on my weight loss.
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