Healthy Weight Loss

[girl_dee]

It's been almost a month since anyone posted here.

i love hearing what others do.

in the grand scheme of things i don't have lots to lose but can't seem to get to where i am comfortable with myself.

i am eating way too much bread and not enough protein

drinking coke too often

eating way to much junk

so there, maybe now that i've gotten real i will behave a bit more.

i'm expected to take care of myself but when you are not in the right frame of mind it's a hard thing to do

[Miss Scarlett]

(((((Dee))))) I understand what you mean. It is extremely difficult to think about yourself when things are topsy turvy in your life. I was in the same place last year. One thing that helped me was to do small things for myself...they helped me reclaim my strength and self worth - two things we tend to forget or ignore first.

When I was taking care of my Grandparents and my Mom I neglected myself to my own detriment. I find this same behavior trying to creep back now but it's work related. Fortunately I have been blessed with wonderful, supportive people who have carte blanche when it comes to reminding me or calling my attention to this.

You are worth it Honey, you can still do things for yourself even when you are focused elsewhere. There's nothing wrong with that...never forget this.

As for protein...just the other day my weight loss doctor told me to get in 20g with each meal. It's not difficult and can be done without a heavy calorie load. I get 18g at 100 cal with a small container of plain, fat-free Greek yogurt. If I add 30g of Pistachios they contribute another 160 cal, healthy fat and 6g of protein.

[girl_dee]

i am a lazy *dieter*.

i don't like to have to count things, that's why i like Atkins, less than 20 carbs a day and that's all. i no longer stay in this plan for a long long time but my body responds well to it.

So even when i am just watching it i know to stick to low carb options.

but dang, i love bread!

i need to do well because having to answer to Syr as to why i am not eating well is a powerful deterrent to eating junk!

[Miss Scarlett]

Found a link to an article about why wheat isn't good for us. It was on my weight loss doctor's Facebook page and it answers a lot of question I have about things I noticed after eating wheat products.

[pajama]

Been about 6 weeks mostly wheat-free. Since I am doing it mostly for my blood pressure and not for a chronic condition like Chrones, I have splurged a little. I did a big splurge last Thursday and had a sandwich, out, on bread. OMG did I pay for it!!!!!! My acid reflux came on with a vengence and lasted two days. So not worth it.....so that makes it so much easier.

I also got a really good (free) app for my phone to track my calories. I have stayed pretty close to what it wants, and definetly less than, on average, 1300 calories a day. I have lost about 6 pounds since starting wheat-free. And just tightened my belt, yet another notch this morning.

Little steps, little steps.

I still need to get more active.

A

[Andrea]

Thank you for starting up this thread again. I love reading that I am not the only one with starts and stops.

Was feeling good and happy with the few pounds I had lost. Then this weekend, it was as if I was on self-destruct. Actually, it wasn't that bad but it wasn't good either. I feel it physically, emotionally, and mentally.

The going off track weekend wasn't a waste because I watched what was happening and I learned a great deal. I also took some steps I have been avoiding that should go a long way to helping me deal with those things that cause me to lose focus on my health.

Today is a brand new day and I have packed my lunch, respecting my body.

Is today the day I will begin taking the stairs at work again? Hmmmmm....

[thedivahrrrself]

I very highly recommend watching HBO's Documentary series The Weight of the Nation. It features doctors who are researchers on the issue of obesity, and only features solutions that are statistically and clinically proven to work. (Hint: None of the current "diets" are proven to do anything but make you fatter.) It gives you simple steps to follow for real, long-lasting results.

I learned a lot from the first one. First, once you are smaller, you can never eat like a "normal" person again. Your metabolism will always be at your "set point", and you'll always have to take in less calories than your same-weight counterparts who never got big. Second, people who actually keep off weight do it by setting small goals and accomplishing those, not going on a big diet to lose a bunch of weight at once. Third, exercise will not really help you lose weight, but it is absolutely essential to keeping weight off. Fourth, stress and cortisol have a lot to do with why it's so hard to control cravings. Manage your stress, and you will manage your cravings.

I could go on and on, but I've been working toward some of the tiny goals suggested, and I'm doing well so far. I've eliminated all soda, juice, and all other drinks with sugar from my daily routine. Of course, this is only the beginning. I have a long way to go.

[Kelt]

Originally Posted by thedivahrrrself

I very highly recommend watching HBO's Documentary series The Weight of the Nation. It features doctors who are researchers on the issue of obesity, and only features solutions that are statistically and clinically proven to work. (Hint: None of the current "diets" are proven to do anything but make you fatter.) It gives you simple steps to follow for real, long-lasting results.

I learned a lot from the first one. First, once you are smaller, you can never eat like a "normal" person again. Your metabolism will always be at your "set point", and you'll always have to take in less calories than your same-weight counterparts who never got big. Second, people who actually keep off weight do it by setting small goals and accomplishing those, not going on a big diet to lose a bunch of weight at once. Third, exercise will not really help you lose weight, but it is absolutely essential to keeping weight off. Fourth, stress and cortisol have a lot to do with why it's so hard to control cravings. Manage your stress, and you will manage your cravings.

I could go on and on, but I've been working toward some of the tiny goals suggested, and I'm doing well so far. I've eliminated all soda, juice, and all other drinks with sugar from my daily routine. Of course, this is only the beginning. I have a long way to go.

Thanks for this suggestion. There is a lot of good information in the series.

I have to counter some of this by just saying there are exceptions to pretty much everything and understanding the underlying principles can make it easier to comply with the things that work for us.

For myself, I found that I can eat like a normal person after maintaining a significant weight loss for a time over 1 year. That said, there is a lot of variation in 'normal'. I have chosen to stay on a whole foods way of eating because I feel and think a lot better. It does take time to get used to it though, my quantities in maintenance are considerably larger than in fat loss mode. It is being shown that both set points and metabolic syndrome can be reset. Won't work for all, but it isn't necessarily a life sentence. I am not suggesting a return to sodas and fast foods though.

On goal setting, I think it depends on the person. Most people work best, on any project, with smaller incremental goals. Some people though, prefer a BHAG (Big Hairy Audacious Goal). Whatever gets you there.

I also agree that there is no exercise program that will overcome a bad diet, not possible. Moderate regular exercise can however help retain lean muscle tissue while the fat is being lost. It's hella hard to gain muscle tissue after a certain age and a lot easier to preserve what you have along the way. Not suggesting long grueling gym sessions, but an active lifestyle that includes a regular whole body movement like swimming or walking really helps all systems operate as designed, vascular, lymphatic, hormone regulation etc.

Coritsol control through stress management and good sleep hygiene is a must. Fatigue is just as bad as stress, there are a lot of studies (aren't there always?) suggesting that fat loss is enhanced with quality sleep and enough of it. Cortisol triggers insulin release which, yes, causes those practically impossible cravings for carbohydrates. I have done a lot around this and it really does help with the cravings in my own experience.

It sounds like the measures you are taking are sane and sound and will work. Congratulations!

I also enjoyed Ms Scarletts article on wheat, it jibes with my own research and personal experience.

[Hollylane]

Originally Posted by girl_dee

i am a lazy *dieter*.

i don't like to have to count things, that's why i like Atkins, less than 20 carbs a day and that's all. i no longer stay in this plan for a long long time but my body responds well to it.

So even when i am just watching it i know to stick to low carb options.

but dang, i love bread!

i need to do well because having to answer to Syr as to why i am not eating well is a powerful deterrent to eating junk!

Atkins style eating has always worked for me. I have a carb limit set, because anything over that impacts my blood sugar, weight, and makes other medical issues that Atkins has helped control, resurface with a vengeance.

Since the onset of my gastroparesis, every day has become a balancing act. Recently, I went vegetarian with Atkins, which became a gigantic problem. It was extremely difficult to get the fat and proteins I needed, while controlling my carb intake, and with gastroparesis, I had to make most of my vegetables low in fiber(high fiber means less carbs, the one concession I make is with asparagus). Vegetarianism was virtually impossible for me, my gastroparesis quickly began to worsen, and I started gaining weight again.

I had to give in, and choose to become a pescatarian. This opened up a lot more options, and I can do everything in my power to purchase seafood that is sustainably caught (bonus: when I catch my own fish, I know for a fact, that they are quickly and humanely dispatched). My weight/blood sugar has already started to go down, and eventually the current severe flare up of gastroparesis will start to fade (it has already, with treatment over the weekend) back into just the usual background noise.

Past primary physicians, gastroenterologists, and endocrinologists only saw that I was fat, and insisted all of my problems were related to a need to reduce my caloric intake, and eat less meals per day (gastroparesis makes it nearly impossible to get enough calories per day, or even eat at all most days. On the days you can eat, you can only have about 1/4 cup or less food per meal, and it is recommended to do this 5 times per day to avoid food literally rotting in your stomach, which can lead to the development of phytobezoars). My blood sugar, at the time I was seen by these doctors, was averaging 370, and this was with two types of insulin (6 injections per day), metformin, a "diabetic diet", and regular exercise.

Luckily, I found one of the very few gastroparesis specialists in the country, as well as a primary physician who actually understands my unique nutritional needs, who in tune I am with my body, and has a good grasp on the relatively small amount of gastroparesis information available.

I know this is a lot of information about my personal health choices/issues, but I feel it is relevant, especially when any documentary suggests that healthy weight loss is simply about changing basic elements of your eating habits to (whole grain etc), and that these changes may work for everyone. For me, carbohydrates above 20 grams per day, vegetables that are not low in fiber, and a diet not rich enough in fat and protein, are an absolute recipe for disaster. I do not eat low carb to reduce my size (though this is always a welcome outcome, and it helps me maintain current weight), I do it to remain free of the need for insulin, metformin, statin drugs, prilosec etc (blood pressure returns to normal, lower blood sugar, cholesterol returns to normal, acid reflux disappears).

I watched the entire series, The Weight of the Nation. I understand the findings of the studies done, and do not disagree with the likely outcomes of being obese throughout a lifetime. I am really excited about attention being drawn to the disease, without the usually attached shaming. I really love what cities are doing to change the environment to encourage exercise and fresh food consumption (bike paths, walking paths, adding corner stores with fresh food options).

One segment really annoyed the hell out of me though. There was a study done, on persons who had a family history of diabetes, or were pre-diabetic, and the study was done using metformin prior to a diabetic diagnosis, in combination with diet and exercise changes, to prevent type 2 diabetes. WTF?? I know for a fact, that dramatically lowering consumption of carbohydrates and moving towards a diet comprised of fresh foods, in combination with regular exercise, can prevent most pre-diabetic patients, from advancing to type 2 diabetes (evidence of this has been around for years). In fact, for me, it reversed the type 2 diabetes diagnosis entirely (until I went vegetarian, and it reared its ugly head again). I just cannot get on board with medicating for something that does not currently exist.

Okay, I think I've rambled on long enough...Sometimes I get a little too passionate about a subject.

[girl_dee]

Originally Posted by Hollylane

Atkins style eating has always worked for me. I have a carb limit set, because anything over that impacts my blood sugar, weight, and makes other medical issues that Atkins has helped control, resurface with a vengeance.

Since the onset of my gastroparesis, every day has become a balancing act. Recently, I went vegetarian with Atkins, which became a gigantic problem. It was extremely difficult to get the fat and proteins I needed, while controlling my carb intake, and with gastroparesis, I had to make most of my vegetables low in fiber(high fiber means less carbs, the one concession I make is with asparagus). Vegetarianism was virtually impossible for me, my gastroparesis quickly began to worsen, and I started gaining weight again.

I had to give in, and choose to become a pescatarian. This opened up a lot more options, and I can do everything in my power to purchase seafood that is sustainably caught (bonus: when I catch my own fish, I know for a fact, that they are quickly and humanely dispatched). My weight/blood sugar has already started to go down, and eventually the current severe flare up of gastroparesis will start to fade (it has already, with treatment over the weekend) back into just the usual background noise.

Past primary physicians, gastroenterologists, and endocrinologists only saw that I was fat, and insisted all of my problems were related to a need to reduce my caloric intake, and eat less meals per day (gastroparesis makes it nearly impossible to get enough calories per day, or even eat at all most days. On the days you can eat, you can only have about 1/4 cup or less food per meal, and it is recommended to do this 5 times per day to avoid food literally rotting in your stomach, which can lead to the development of phytobezoars). My blood sugar, at the time I was seen by these doctors, was averaging 370, and this was with two types of insulin (6 injections per day), metformin, a "diabetic diet", and regular exercise.

Luckily, I found one of the very few gastroparesis specialists in the country, as well as a primary physician who actually understands my unique nutritional needs, who in tune I am with my body, and has a good grasp on the relatively small amount of gastroparesis information available.

I know this is a lot of information about my personal health choices/issues, but I feel it is relevant, especially when any documentary suggests that healthy weight loss is simply about changing basic elements of your eating habits to (whole grain etc), and that these changes may work for everyone. For me, carbohydrates above 20 grams per day, vegetables that are not low in fiber, and a diet not rich enough in fat and protein, are an absolute recipe for disaster. I do not eat low carb to reduce my size (though this is always a welcome outcome, and it helps me maintain current weight), I do it to remain free of the need for insulin, metformin, statin drugs, prilosec etc (blood pressure returns to normal, lower blood sugar, cholesterol returns to normal, acid reflux disappears).

I watched the entire series, The Weight of the Nation. I understand the findings of the studies done, and do not disagree with the likely outcomes of being obese throughout a lifetime. I am really excited about attention being drawn to the disease, without the usually attached shaming. I really love what cities are doing to change the environment to encourage exercise and fresh food consumption (bike paths, walking paths, adding corner stores with fresh food options).

One segment really annoyed the hell out of me though. There was a study done, on persons who had a family history of diabetes, or were pre-diabetic, and the study was done using metformin prior to a diabetic diagnosis, in combination with diet and exercise changes, to prevent type 2 diabetes. WTF?? I know for a fact, that dramatically lowering consumption of carbohydrates and moving towards a diet comprised of fresh foods, in combination with regular exercise, can prevent most pre-diabetic patients, from advancing to type 2 diabetes (evidence of this has been around for years). In fact, for me, it reversed the type 2 diabetes diagnosis entirely (until I went vegetarian, and it reared its ugly head again). I just cannot get on board with medicating for something that does not currently exist.

Okay, I think I've rambled on long enough...Sometimes I get a little too passionate about a subject.

Pescetarian is what i became after protesting against the beef industry's treatment of cattle. i do not want to contribute to it. Since i am a swamp rat i have access to fresh fish, shrimp, crab and oysters and i love anyhting that comes out of the sea, so protein is not a problem and i do love eggs.

when i went vegan i was very ill, so i started back with dairy and it worked. i was actually on Atkins without realizing it, but at times blow it with bread intake.

i think we all need to listen to our bodies and do what works for us, certainly we are all different and need something specific to us!

[Miss Scarlett]

Saw my weight loss doctor on Friday and this time he was concerned about me not eating breakfast...after some discussion he suggested that I try Medifast shakes in the morning since the thought of actual food flips my tummy...tried it yesterday and it wasn't bad at all...only 90 cal and 13g of protein...git the dark chocolate...tastes like instant breakfast and not like liquid vitamins...mixed it with water...

[girl_dee]

That would work for me as i start work early now. ( would clear that with Syr first) but iused to enjoy my protien shakes but always added fruit.

[Kelt]

I have wondered about the breakfast thing. Sometimes I have it sometimes I don't, just depends on if I feel like it. I figure as long as I break the fast at sometime during the day and get enough good quality food during that 24 hours why is that a problem?

Especially if I am going to exert myself physically. This is where it is backwards for me, it slows me down. I feel much more energetic before I eat in the morning. So, if I am doing my long walk first thing I wait until after. It took quite a while to figure that out, I alway thought it was some kind of sacrilege to skip pre-exercise feeding, but for me it works best and has never been a problem.

I think it just speaks to everybody is different.

Disclaimer: I don't have blood sugar issues anymore, if I did it would be different I am sure.

[Sweetfeme]

Well it has been about about 2 weeks now on a high protein/low carb way of eating and I feel much better. I still need to lose alot of weight but more importantly, I want to be kinder to my body.
Just got a cold so I spend the week end in bed, but I am going for a walk tomorrow for sure. I need to get out an move my body.
Starry good for You! Chancie I also agree with you that diets don't work. Cowboi good for you about the weights. You have inspired me too.
Any suggestions on meatless high protein choices would be great, Thanks

[thedivahrrrself]

I lost 5 pounds last week.

I don't feel like celebrating, but they say you should celebrate the little victories. So I'll post it here.

I hate talking about weight loss. Everyone wants to tell you what they think, and at the end of the day it just makes me feel like a fat cow and a big failure.

I've had only water to drink for the last 3 weeks, I've made a homemade lunch on average 3 days out of the week over the last few weeks, which is really a pretty big deal for me - I'd never really cooked a meal for myself until maybe 2 years ago - but of course it's not good enough.

I have most of my meals planned for next week. I'm hoping to increase my home cooked meals to be cooking the majority of the meals I eat in a week.

One of the biggest things I learned from the researchers I watched on the doc I mentioned in my last post is how important it is to control your stress. That cortisol triggers a crazy drive in your brain for heavy fats, salt, sugar, and carbs. They say it's one of the strongest desires we have. So, stress management is extremely important to fixing my relationship with food.

I'm a terrible manager of stress. Right now, I'd like to crawl in a hole. But I got shit to do....

[Kelt]

Originally Posted by thedivahrrrself

I lost 5 pounds last week.

I don't feel like celebrating, but they say you should celebrate the little victories. So I'll post it here.

I hate talking about weight loss. Everyone wants to tell you what they think, and at the end of the day it just makes me feel like a fat cow and a big failure.

I've had only water to drink for the last 3 weeks, I've made a homemade lunch on average 3 days out of the week over the last few weeks, which is really a pretty big deal for me - I'd never really cooked a meal for myself until maybe 2 years ago - but of course it's not good enough.

I have most of my meals planned for next week. I'm hoping to increase my home cooked meals to be cooking the majority of the meals I eat in a week.

One of the biggest things I learned from the researchers I watched on the doc I mentioned in my last post is how important it is to control your stress. That cortisol triggers a crazy drive in your brain for heavy fats, salt, sugar, and carbs. They say it's one of the strongest desires we have. So, stress management is extremely important to fixing my relationship with food.

I'm a terrible manager of stress. Right now, I'd like to crawl in a hole. But I got shit to do....

I think all the things you are doing are great, way to go!

[wahya]

Glad this thread is here. I have lost a total of almost 60 pounds in 4 months. I have given up sugar, I cut my carbs down. I saw a nutritionist and just started walking. I really just got tired of being tired. I don't like to call it a diet. Just a lifestyle change. I don't restrict myself from things I used to love if I want something bad I still eat it. But I just do little portions now. My energy level has skyrocketed and I feel great!

[Hollylane]

Originally Posted by Sweetfeme

Well it has been about about 2 weeks now on a high protein/low carb way of eating and I feel much better. I still need to lose alot of weight but more importantly, I want to be kinder to my body.
Just got a cold so I spend the week end in bed, but I am going for a walk tomorrow for sure. I need to get out an move my body.
Starry good for You! Chancie I also agree with you that diets don't work. Cowboi good for you about the weights. You have inspired me too.
Any suggestions on meatless high protein choices would be great, Thanks

I love Quorn products. They are tasty and the texture is out of sight!

[Rockinonahigh]

I have big problem with acid reflux and take nexium daily,i'm also on the Atkins diet cause it's the only thing that works for me.For the last couple of days I have had the belchies and chest pain cause of the stuff that hits me at mid chest and feels liek a heart problem.This happend at my doctors office last week and she gave me an on the spot full ekg with lab work..I told her what it was but she had to see for her self,she agrees with me about feeling like my gaull bladder is fixing to pull a nasty bender wich is gonna make me real sick till it runns it corse.I have had gaull stones before so the old doctor I had said just let it pass then it will be ok,this doctos said if it dose blow this time it comes out,I have been so ready for it to be taken out so I wont have to deal with it.
Anyway with this adkins food plan the only thing that has been a problem is feeling like im gonna wipe out after a hard work out,i'm keeping my carbs around 35 oe 40 I tryed to go on a zero carb thing but I couldnt handle it like I could when I was 40yro.So im keeping baked chicken in the fridge,boied eggs,pnb,cheese to use as a pick up.What use to work was fruit but most have a prob with to many carbs...an small apple has 29 and an orange has 40
so what else can I do? if anyone has a sugestion I would be thakfull for it.

[curlyredhead]

Most people who know me, know that I am very athletic and tend to eat very healthy for the most part. I have my share of cheats here and there.

I am following a modified Paleo Diet, but let me say something diet is not something that should be considered temporary. A diet is what you eat.
I have dairy in my diet due to health reasons I need it.

I was recently introduced to a product by my coach / nutritionist. It is called Generation UCAN.

http://generationucan.com/home.html

That is the website it gives you in depth details of what makes their products unique. This is a great product if you are diabetic or are Gluten Free.

They carry a protein powder as well as an electrolyte replacement.