Thank you, I think you are so right. I will try those ideas....I also did the eating every 2 hours and that helped when I used it. I think I should incorporate your ideas with that 2 hour time frame and it would be more filling.
@SHAYALLEA1 Maybe if you changed the food you were 'eating back' to something more filling you might not be eating as many calories over-all.
I know popcorn is recommended as a healthy snack, however, for me it does diddly squat in helping with satiety. If, however, I just want to nibble on something healthy and low calorie to satisfy my need for something in my mouth, then it works o.k. ... just not for hunger.
Overall, I would take a look at what you are eating throughout the day/evening and see where you can tweak to make it more filling. Perhaps a little more healthy protein? .... or healthy fats? ... or wholegrains in combination with protein/fats. Peanut butter on whole-grain toast, a little cheese or toast, or a hard boiled egg are all good options to think about.
Sorry to say, and I do know better~~ however, no I am eating back..not exactly junk food, but too much of low calorie foods, i.e, popcorn, lo calorie puddings, etc. I have always counted calories and can lose the weight using these items if I do so in the right way. But, right now, I am definitely overdoing. I am an A-Fib also, so I cannot do greens and certain other things. I hear Keto is good, but have explored it and I still find doing calories as I have always done works better for me. The entire idea is to eat healthy foods, and I just need to get back to that. Evening snacks are the worst for me. I previously said I would not eat after 8 p.m. and that worked, but lost that battle also, right now. Just need to get back on the right track. Suggestions for motivation..no matter what method we are using?
I lost 30 plus pounds since December. Did this by exercising and calories of 1200 per day. Now I have lost my motivation. I exercise and eat the calories back. I really do need help. I have started today by planning my menu for the day...if I can stick to it! I still need to lose about 20 pounds. But, right now I am back pedaling and I don't want to get up there and have to go the same route back again. Suggestions are welcome!
It may be different for other people, but I don't do that "net calories" thing. What is the point of that? You exercise to burn calories, then just add them back in? I can lose weight at 1200-1400/day, INCLUDING my exercise "points." (In other words, no matter what exercise I do, that is my limit on calories.) If I added back in the calories I exercised - say 400 or 500 - I'd maintain, but not lose.
Also, keep in mind that if you are calculating calorie burn from machines at the gym, you might be getting an inflated number. The machines are notorious for overestimating how many calories you burn, I simply ignore them and just do what I do (since I don't "eat back" the calories anyway.)
PS...I'm 57 so my calories needs are probably lower than yours, so my numbers are just an example and your mileage may vary!
UPTOSHANNONIGAN, I come at this from a different direction, from a Keto point of view (so I eat very very few carbs, just enough protein, and a lot of fat).
I just wanted to chime in to agree with your lower number of about 1800 calories a day, not 1500.
I agree with what others wrote, that you didn't gain the weight in 3 months, so you can't expect to take if off in 3 months. Yes when we want to loose weight we all wish we could snap our fingers and it would be gone, or maybe a few weeks, or ... but its just a dream.
I also agree with ARCHIMEDESII, that loosing a pound a week is actually very fast. If on your journey you loose anything in a week, that week is a success.
Thank you SO much for this, it's super helpful! I'll go in and see about adjusting my weight loss goals, maybe eating around 1700-1800 calories a day is better for me than the current recommendation of 1500.
Yeah, it took almost two years to gain this weight, and I had a period where it plateaued at around the 10-12 pound gain mark, then it started going up again. I hope it won't take two years to lose it, but yeah, maybe 2-3 months from now is too soon.
I do think I'm a super taster. It isn't just bitter veggies, it's anything bitter that I have a strong aversion to - black coffee with nothing added, almost any beer, dry wine, plain green tea with nothing added, etc.
I recently meal prepped some 50-50 beef and mushroom taco filling with the mushrooms pulverized in the food processor. You couldn't taste them.
current weight: 139.0
Fitness Minutes: (340,841)
11/1/19 9:24 A
"As far as not eating "enough" of the healthy stuff, I'm following the calorie guidelines that SparkPeople gave me and going by net calories after exercise is factored in. Should I NOT be following the SparkPeople calorie counts? Or maybe I set my weight loss goal a little too soon?"
A lot of women tend to be in panic mode when they realize they've gained weight. Many tend to be in denial. I'll admit it. I sure was when I was obese. How long did it take you to gain the weight ? Did it happen overnight ? Probably not. So, if it took you months to gain the weight, you can't expect it to be gone over night.
Yes. it is possible that the weight loss goal you used in the Spark nutrition tracker, may have been a bit too ambitious. Many women "want" to lose 1-2 pounds per week. But the fact is, most of us didn't gain 1-2 pounds per week. We slowly gained it over months of less than perfect eating habits.
How do we take the weight ? by SLOWLY changing our eating habits. The fact is, you're not a machine who can eat right 24/7. You're a normal human being with normal human needs. Changing habits learned over a life time take time. Something most of us don't want to accept. We just want to know the fastest way to take off the weight.
What to do ? start with some simple changes first. Don't try to do everything at once or you will end up frustrated. With your busy schedule, you'll need to find ways to make more time for those new healthy habits.
If you are a super taster (a friend of mine is), then concentrate on the fruit and veggies you DO like. Eating more fruit (which is loaded with fiber and healthy sugar) is a better choice for snack than say a 100 calorie Jello snack. try to eat wholesome foods and avoid highly processed foods. Yeah, they are convenient. but we pay the price for convenience in that the food goes straight to our HIPS.
so, when you feel an urge to have a salty snack or fast food, ask yourself if you want to wear that food around your hips.
Fitness Minutes: (1,475)
11/1/19 8:58 A
So I am a full-time employee and a part-time student studying for a second, career-changing degree. Even though I am taking the same amount of credits this semester as I have in the past, the workload is absolutely INSANE. Like, I get home, I eat, I walk my dog, then I do homework, until midnight, every night, do nothing else - except on those days when I go to dance class or go out with my boyfriend because I need a LITTLE bit of a life. And it's often the same on the weekends - a large chunk of my waking hours have been spent trying to get stuff done. By the time all of that is finished, I am EXHAUSTED. I do cook my own dinners most of the time. It's wonderful to be able to cook for breakfast and lunch too, and I suppose if I could find things that took less than half an hour to make or that could sit in the slow cooker (I do already own one) I could do it, I just have to summon the mental energy as well as blocking off the actual time space.
As far as not eating "enough" of the healthy stuff, I'm following the calorie guidelines that SparkPeople gave me and going by net calories after exercise is factored in. Should I NOT be following the SparkPeople calorie counts? Or maybe I set my weight loss goal a little too soon?
Another issue I have is that I really, really dislike most vegetables. I'm one of those people with extra-sensitive bitter taste buds. No matter what I put on them, they still taste gross to me. The only methods that work for me is "hiding" them in other stuff like you would with a kid: blending them into smoothies for veggies that can reasonably go in smoothies; cooking cauliflower into pizza crust or 50/50 cauliflower and potato mash; thin-slicing and baking zucchini or squash into chips; putting fine-ground mushrooms in with my taco meat, etc.
And yes, I am trying to get more into strength training. Again, just a matter of blocking off time and trying to have the appropriate amount of energy after completing my cardio.
current weight: 139.0
Fitness Minutes: (44,692)
30,951 11/1/19 5:12 A
Actually, it is EASY to reduce sodium. It takes very little time to make yummy, healthy meals. If need be, invest in a slow cooker/crock pot. You can put everything into it and set it going so it will be ready to eat when you get home. Bulk cook and single-serve containerize them and freeze. I mostly do it with the protein, making casseroles, burger patties, meat loaves, soups, etc. All loaded with veges. I have cooked roast beef, pork and lamb in the freezer - all with gravy. I buy Rotisserie Chicken - saves heaps of time and easy to have with a salad, or with veggies. When the lower carb potatoes I buy are on special I buy two bags. I cook a lot up and to one I will add a can of reduced fat corned beef and mash it, and the other I will add kumara (our sweet potato) and flavoured tuna and mash it in. Then I freeze them in single serves. If I am really pushed for time I will use that and quickly zap some different veges (think rainbow of colour) - I can be eating my meal within 10 minutes of walking in the door. I bulk cook my own pizza. It tastes like commercially bought pizza but it is a LOT healthier and much lower in sodium.
I used to work up to 80 hours per week, (I think that could be called "busy") and very seldom EVER resorted to bought food. I also had a family to cook for - 3 different part menus because of allergies for 2 of us and another serious health condition. We all had what we COULD consume - I made joint parts of the meal, and then just added the little individual parts for those of us who required different food. I also volunteered as a First Responder on a lot of my days off.
I suggest that you have a look at this article. It might open your eyes up to how the correct sorts of exercise can impact on a person's appearance.
" It's hard to reduce sodium in my diet because I don't have time to cook/meal prep for breakfast and lunch" We all find the time to do what is important to us. Getting rid of prepared foods keeps my sodium low. I cannot control it when I eat out, but I sure make it priority at home!
"We cannot change the cards we are dealt, just how we play the hand." ~ Randy Pausch
"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results." ~ Art Turock
"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good." ~ 7 Years in T
Fitness Minutes: (340,841)
10/31/19 11:06 A
"5) I have intense, frequent cravings for unhealthy foods, no matter how delicious the healthy foods I eat are."
Hello, UPTO !
If you find yourself craving unhealthy foods, perhaps the issue is that you're not eating enough of the healthy delicious ones. When a person decides they need to lose weight, they are almost always in a PANIC. All they want to know is what is the fastest way to take off the weight. Why cutting calories ! Well, the problem is that people (in an effort to be good) tend to cut their calories too fast too soon. So, what ends up happening is that they end up not eating enough healthy foods to satisfy their hunger.
It could be that you cut your daily caloric intake too low to start. Healthy ways to increase calories would be to eat more servings of fresh fruit and veggies, eat lean protein, eat healthy fats by adding a touch of olive oil to salads, maybe an avocado once in a while. Adding healthy fats, protein as well as foods that are high in FIBER can help a person stay sated longer.
You may want to look over your nutrition tracker to see if you are eating enough foods that are high in fiber. Most Americans don't even get the bare minimum.
Also, are you trying to lose weight to fit into your clothes ? If so, you don't need to lose weight to do that. While you are doing cardio, I don't see a lot of STRENGTH TRAINING.
You could lose 1-2 pants sizes and stay the same weight with a good strength training program. it's just a matter of increasing your lean muscle. When you increase lean muscle, you decrease body fat. And that's really what women should be shooting for.
You want to be "toned" right ? You don't get that by losing weight. You get toned or defined by engaging in regular strength training combined with a healthy nutritious diet. I'm a lot older than you. I can not tell you how strength training has changed my body. I am fitter now than when I was half my age. Smaller size too.
These are a few random thoughts since I don't know anything about you. Do feel free to take anything I say with a grain of salt.
Fitness Minutes: (1,475)
10/31/19 9:10 A
I do appreciate the feedback. I do see a therapist. Prior to starting Lexapro, despite having anxiety, I did have a pretty normal appetite save for a couple days when my anxiety was at its worst. It's very rare that I have less of an interest in eating. Even if my sleep and everything else in my life is all kinds of out of whack, I'm usually experiencing little to no loss of appetite.
Even if I might not be overweight, and even if I decide that clothes size doesn't matter (I have indeed bought some new clothes as I can afford/have time to go looking for them), I am still interested in losing some weight. Not only did I feel happier with myself, but I felt physically better before too. I don't need to go back down to exactly where I was, as I was on the low end of the healthy BMI range then, but it is still a goal that I would like to go for. And I don't have a need to do it in an unhealthy way. And honestly, if I were able to tone my core to where it doesn't stick out so much, I'd be happier with my current weight as well.
Good point about the sodium. Any suggestions for cutting back on this? It's hard to reduce sodium in my diet because I don't have time to cook/meal prep for breakfast and lunch, so I eat packaged foods bought at the grocery store that, while they might be low in calories, often have more sodium than I'd like to consume.
current weight: 139.0
Fitness Minutes: (44,692)
30,951 10/31/19 4:38 A
Hi - What I see is someone who is allowing the clothes size to dictate what size (weight) you should be. Please, do NOT fall into that trap.
You aren't overweight at all given your BMI is around 24.
What I suggest is that you ask your Dr for a referral to a Therapist who specializes in treating anxiety and image related issues. Also, it would be a good idea to ask your Dr if there is a medication which does NOT have the weight gain issue attached to it. Sometimes it is a case of trial and error to find one that doesn't cause you to have unwanted side-effects. Having said that, Lexapro is less likely to cause weight. Sometimes a person THINKS that a medication may cause weight gain, but in fact it might be to do with how they were eating before they started medications re the medications bringing their appetites back to normal.
The other thing that I would strongly suggest you do is to consider starting to replace your clothes with new ones, either brand new or from quality second-hand shops. It's amazing how many really beautiful used clothes in fantastic condition there are to be had. If you buy them from somewhere like Hospice, then you are also helping them to fund-raise.
Given your age group your weight WILL fluctuate during the month ... even over the course of the same day. Mine would fluctuate a few lbs within the same day, and over the course of the month, it would fluctuate but A LOT!!! But come TOM, a couple days after it started the weight would drop off. I had 3 choices of clothes I could make - one of each size - yep - I had a 3 size variation over the course of the month.
There are other considerations to take into account too ... food still in your digestive tract and the amount of sodium consumed are two common factors for giving the impression of having gained weight.
I will tell you a type of exercise which is really good and hopefully you will consider. Mat Pilates is fantastic for toning the core muscles and for getting us to breathe properly and hold ourselves properly. The results are that it cane give the impression of having quite a bit of weight and we can even drop a clothes size or two, but our weight may be unchanged.
Keep in touch and let us know how you are doing. Take care, Kris
I'm feeling really frustrated and defeated right now. Over the past two years, I've gained about 25 pounds. I am now at my heaviest weight that I have ever been, and it isn't dangerous because my BMI is about 24, but I feel very self-conscious because I don't fit into a lot of my clothes, especially pants, and because I don't like my stomach fat. My weight gain started when I started taking Lexapro for anxiety. I can't go off it because before I started, I was so anxious some days it was hard to leave the house. My amount of adherence to a good diet and my exercise levels have fluctuated during that time because it has been a very stressful two years when a LOT of changes have happened in my life. Lately I've been trying to commit to weight loss more than I have before. After weeks of effort, I haven't really lost anything. My weight fluctuates within about 5 pounds below my max weight, but every time I see I've lost two pounds, it goes right back on the next week. Here is what I'm trying to do:
1) Counting calories and trying to stay at about 1500 "net" calories a day - so if I do 300 calories worth of exercise, I consider that I can eat 300 more calories of food than I would have been able to otherwise. 2) Getting on the elliptical or stationary bike for about 30 minutes, three times a week (trying to increase the speed and resistance as I get stronger), and going to an hour-long dance class once a week. I'm trying to incorporate a few minutes of strength training at the end of my workouts. I also walk the dog for about 30 minutes daily, and sometimes I go for a 50 minute-1 hour walk over my lunch hour as well. 3) I've gone off my birth control three weeks ago, partly out of hopes this might help me lose weight, and partly for family planning purposes. It is not possible for me to be pregnant yet.
Here are my challenges: 1) I know stress and lack of sleep can make it harder to lose weight. I have an extremely busy, tiring schedule right now and I don't have much choice in the matter unless I want to fall seriously off track with my career goals. 2) My boyfriend likes to take me out to eat at least once a week. Often, there's nothing appealing to order that is also healthy. I don't say no because I want to spend time with him and because by that point, I'm so tired of healthy eating that I'm craving something unhealthy. 3) I love to cook. I try to make recipes that seem lighter and healthier. It's hard to determine calorie counts of things I cook myself from a recipe that doesn't include calorie counts. When I do go out, if the restaurant doesn't provide calories, it's hard to determine what exactly I ate. 4) When I eat healthy, even when I try to eat protein-packed things, I still feel hungry a lot of the time. 5) I have intense, frequent cravings for unhealthy foods, no matter how delicious the healthy foods I eat are.
Any tips? I've been to my primary doctor and tested for thyroid issues a couple times and nothing has come up. I feel very frustrated and just want to get back to where I used to be.