<p>I’ve dropped soda and fruit juice from my diet even though we have a large selection of soda, juice, and other drinks free in the office.</p>
<p><a href=“http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html[/url]”>http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html</a></p>
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<p>That works out to 360 cans.</p>
<p>I started going to a nutricionist about ~4 months ago after my physician told me that I was over my ideal weight by ~40 lbs. I the past 4 months I am down ~36 lbs. </p>
<p>Pretty much what I’ve learned is that for the most part you don’t really have to cut anything out of your diet…you just need to follow a few basic principles.</p>
<ol>
<li><p>In order to prevent ghrelin (the chemical that tells your body that you are hungry and causes you to overeat) spikes you should eat approximately every 3-4 hours while you are awake. </p></li>
<li><p>All your meals and snacks should include a mix of very lean proteins, healthy fats, and non-starchy carbohydrates. </p></li>
<li><p>Since you are eating high satiety items you should be consuming ~1,500 calories per day. It doesn’t sound like a lot but since the items you eat are high satiety and you eat every 3-4 hours you actually never really feel hungry. </p></li>
<li><p>Major meals (breakfast, lunch, and dinner) should consist of roughly ~ 6 oz of very lean protein, 1 serving of healthy fats, 2-3 servings of non-starchy vegetables, and 1 serving of non-starchy carbs (generally fruits…try to limit it to berries). Target 300-400 cal. Snacks should consist of 2-3 oz of very lean proteins and 1 serving of healthy fat or 1 serving of non-starchy carbs. Target 200-250 cal.</p></li>
<li><p>You should get at least 30 minutes (ideally 1 hr) of intensive exercise 5 times a week. </p></li>
<li><p>Limit caffeine intake to 8 oz per day as caffeine makes you have cravings. </p></li>
<li><p>Do not consume artificial sweeteners as they have the same impact on your brain chemistry as real sugar and can cause cravings and can actually cause insulin resistance which prevents weight loss. </p></li>
<li><p>Do not consume alcohol as it prevents weight loss.</p></li>
<li><p>You should consume 64 oz of water per day.</p></li>
<li><p>You should get at least 7-8 hrs of sleep…lack of sleep (in addition to stress) is also a major preventor of weight loss.</p></li>
</ol>
<p>NYmomor2-
try Coke Zero. I am an avid Diet Coke drinker and I HATE Coke Zero because I think it tastes like REAL full strength Coke. Just a different sweetener I think…but give it a try!</p>
<p>I have lost 60 lbs on Weight Watchers—only to gain about 25 back. I am determined not to go all the way back!!
I hit the gym about 4 times a week but naughty food and I are still having an intimate relationship.
Time to get back to the “nothing tastes as good as 10 pounds lost!”</p>
<p>I’m in.</p>
<p>Furthermore I volunteer as the poster child and lowest common denominator for all to measure themselves against! I struggle to get to the gym and do my 35 lousy minutes on the treadmill and my 20 minute stretching routine so my back doesn’t completely give up the ghost. Some of you have expressed a desire to shed 8-10#. Well that’s me x 3! Okay 4.</p>
<p>I, like some others was somewhat out of my league with other threads. I aspired to attain their ranks, but in mean while have been homeless. EPTR thanks for giving the rest of us a place for comiseration, inspiration and motivation.</p>
<p>Summer is a complete bear for me. We live in a summer resort area, have chronic company and the the food and the wine are non stop for 9 weeks. Maybe this thread will keep me on the straight and narrow? Or the straighter and narrower?</p>
<p>I do think men have a bit of an easier time losing weight, and I also think those that have more to lose see progress faster. Those of us with 10-15 pounds to get rid of see a much slower trend.</p>
<p>My son gained about 60 pounds in college; talk about the freshman 15! When he finally decide to try to lose weight, he cut out his alcohol, diet drinks, decreased his calories, started exercising, and drank huge glasses of water all day long. He dropped the weight so fast he thought maybe he has cancer or something!! The problem he had was he also lost muscle mass as his exercise was only the elliptical. He has recently started adding weight training, but hasn’t seen any improvement yet. He still drinks water all day long and has kept the 60lbs. off for over 1 1/2 years.</p>
<p>That sounds like a good, sensible plan, whartongrad. Thank you for typing all the information in. </p>
<p>Artificial sweeteners make a minor condition I have worse, ilovedcollege. I’ve tried using diet soda as a crutch to get off real soda, but I can’t tolerate it (besides hating the taste). Strangely enough, iced tea is the best substitute for me - strange because I cannot stand any sugar in iced tea. </p>
<p>laketime, make room on the lowest, least common denominator, rung of the ladder for me! We’ll be LCD buddies.</p>
<p>I am glad we have a new thread. I find the other thread completely intimidating.</p>
<p>I have also switched to tea.
I use noncaffeinated mint teas. They are refreshing either hot or cold without sweetening.</p>
<p>If anyone is interested in knowing about racewalking (don’t laugh) I am ready to coach and cheer you on. If you can’t run anymore because of bad knees, hips, feet, etc., and you are willing to have people giggle when you go by, middle school boys follow behind you, and dogs **** their heads as you pass - then it can be an efficient way to burn calories.</p>
<p>I have been racewalking for about 7 years, I have a close friend who started about 3 years ago and she would echo my feelings that it changes your body - in a good way. </p>
<p>I am ALWAYS trying for recruits! :)</p>
<p>Is it possible to race-walk on a treadmill? How does it change your body? is it similar to Chi-walking?</p>
<p>I have never been able to master racewalking on a treadmill. I know people who do it - but for some reason, I just can’t.</p>
<p>How does it change your body? First of all, racewalking requires a conscious effort to maintain proper form and great posture. You are conscious of standing tall with your shoulders back. I see a LOT of women runners with their shoulders rounded all hunched over. </p>
<p>Because of how you place your foot when you land, there is a much greater workout for your butt. And because you are engaging your arms at all times, your shoulders get very toned. My friend ran for years - she wasn’t fast, but she was faithful. Her hips and thighs are much firmer than when she was running.</p>
<p>I don’t even weigh myself anymore , BUT I can tell you I have lost some inches in the last 6 months, largely due to one thing - a DOG! We got a first pet New Years - I strongly believe in walking him and he loves the exercise - so, I would say I average a good 30-40 minutes a day walking him. That consistency seems to have naturally paid off. Nothing hardcore, just a good walk at least two times a day. Heck, anymore I need the walk for my mental health as well as he does!</p>
<p>I also believe in the lower your carbs methodology. Higher protein breakfasts as opposed to bagels, a protein snack when I come home from work starving (rather than a quick carb) - it all adds up!</p>
<p>So while I won’t be WEIGHING in, I will let you know how loose my pants might get!</p>
<p>Awesome response. I think we all know that losing weight and getting in shape means that you have to take in less calories than you burn. For most of us that means cutting down on carbs, eating more fruit and vegetables, cutting sweets and getting into an activity routine.</p>
<p>For those encouraging the other fitness thread, I agree that there is a lot of great information there, but for those of us at the bottom of the ladder it is time consuming and a bit discouraging to wade through all of the posts to find ones that apply to us. All are welcome here, though, and I will definitely go back and browse the other thread for helpful advice.</p>
<p>As far as this thread goes, I would like the emphasis to be on realistic goals and simplicity in our approach. Long winded lectures from thin people about how to get thin are discouraged. lol. Short helpful tips are encouraged! I know that I am very busy and I’m guessing that most of you are, too. We don’t want to make this thread a competition or a chore. Just old fashioned commiserating and support.</p>
<p>So…tomorrow, we weigh in, measure our wastes and state our goals. God speed!!!</p>
<p>Abasket,
love your post! That’s exactly what I’m talking about. Simple tips and reminders. A few months ago I was doing well and lost about five pounds. I was eating only eggs for breakfast and had cut the carbs a lot! Unfortunately life conspired against me and I gained it back. The reminder about protein for breakfast and snacks is a great one.</p>
<p>Also, no pressure to weigh in. Whatever works for each person is fine!</p>
<p>Is there a better time in the day to weigh oneself? Clothes or no clothes? [Hey, I’m looking for any edge I can get…]</p>
<p>I have a hard time drinking that much water…always have…but that is where I plan to start.</p>
<p>I wouldn’t weight everyday but if you were to weight everyday, pick the same time/same method(no clothes) so it’ll be consistent. I also lost a few inches, back to GAP size 6 now and still loosing. Somehow my body is all tone up without lifting weight.
I cut out all sugar(sucrose, fructose, lactose, etc…). Only drink plain water or soy or almond milk. I don’t use sugar, honey. I use frozen bananas, a little maple syrup as sugar and raisins to make muffins. For dessert, I often eat plain yogurt with apple sauce with some nuts and raisins. I also tend to gravitate toward raw diet, vegetables are cooked slightly but still crunchy. This way your stomach takes time to digest and you are not hungry all the time. I eat plenty of nuts and vegetable fats like avocadoes. I don’t diet and I’m rarely hungry because there always food in my stomach.</p>
<p>My tips</p>
<p>I weigh myself every morning. I don’t worry if one day I am up, but if I have a couple in a row, I know I am getting off track. </p>
<p>Eat at home. I can control ingredients.</p>
<p>I realize I may be a little slow, but I finally realized why it is so much easier to put on weight than take it off. We can easily add 3000 extra calories in a day (hello, nacho appetizer), but we can’t eat 3000 calories LESS than what we should. So one blowout and it takes several days to recover. By the way, did any of you read the top worst appetizers? Stunning the amount of calories, fat, and sodium. </p>
<p>I am now where I want to be weight wise (please don’t kick me off), but I am still struggling to do everything I can to keep my BP down. At this age my mom had surgery on her carotid artery despite being pretty slim. I would like to avoid this and other BP related issues if I can.</p>
<p>worknprogress,
Nobody is going to kick you off! As far as weighing yourself I think it is a good practice, while trying to lose weight, to weigh yourself lnce peach week, without clothes in the morning. Once you reach your goal, every day to monitor changes.</p>
<p>worknprogress, I have also been astounded at the number of calories in some restaurant dishes. A couple of years ago many restaurants here in NY started posting calorie content on the menu (new law, I’m sure). It was shocking to learn how many calories were in some foods that seemed healthful. This immediately affected my choices. For one thing, it is much less appealing to eat out now. It’s not worth it, except for really good restaurants.</p>
<p>
</p>
<p>While I never did official race walking, I have several marathons under my belt as a “fast walker.” worknprogress is right. The benefits of walking are great, when you have good form. </p>
<p>Regrettably, my new work schedule doesn’t allow for anymore long outdoor training walks and, as of this morning, I’m a new gym rat. Sigh. I guess it will be OK, but I do miss those walking days.</p>
<p>Can anyone recommend a good afternoon snack that’s about 150 calories? I have gluten issues, so any type of “bar” (Special K bars, Luna bars, etc.), don’t agree with me. I’d like to stick with un-manufactured food. </p>
<p>I love my Sunmaid Mission Figs, but they’re so full of carbs, that I don’t think they’ll do. PB on celery? Maybe, but that’s hard to pack and bring to work.<br>
Yogurt might be OK, but I’d have to scrutinize the sugar content. </p>
<p>What do you eat around 2:30 or 3:00? </p>
<p>Thanks. :)</p>