Thanks, everyone. To all who looked at my food tracker, you probably only saw the last two days, and those were the days spent at my sister's. I just ate whatever she had for dinner and breakfast. On most days I do try to balance my carbs/proteins/fats. Although, I am having a hard time getting enough protein, but I'm working on it. I'm eating much more of it than I used to.
We live on a very tight budget, so a lot of our food comes from in-laws and my parents, who shop in bulk and whatever's on sale. I rarely ever shop for food myself, only through WIC, and there are only $10 worth of veggies and fruit per month (they are gone within 3 days).
Your analysis did give me an idea of what might have happened. I did pretty well the whole month and didn't feel deprived at all. But when I was away from the tracker, I didn't get balanced meals for a couple of days, and it really threw me off. I felt hungry and very upset.
Lesson learned, at least I will know not to panic next time I am losing control. There was a good reason for that and I can try and prevent it the future.
Fitness Minutes: (13,739)
1,371 1/14/13 8:13 P
Any one can lose weight. A lot fo people have the motivation to lose weigh (who wants to be fat?) However, its hard for people to remain consistent and maintain. So when you are changing your lifestyle, think about things you can change, one step at a time. Don't make crazy changes that you won't be able to upkeep in the future. Like the people said below, cutting calories is awesome, but if you are cutting it a lot, and you're not eating balanced, you will never be able to keep it up for long. This is also why you have weird cravings. You need to eat to balance your blood sugar level out.
Try one healthy habit at a time. I started out with making sure to get all my glasses in. I also keep track of all my food and eat approximately five meals a day to keep me going. You will find the better number for yourself.
You can do it!
Fitness Minutes: (4,295)
344 1/14/13 3:25 P
love the advice from the others! I feel i do the same things sometimes
Fitness Minutes: (39,839)
2,227 1/14/13 2:01 P
I too, took a peek at your food intake (thank you for sharing!). And I agree with everyone what they said -- you are not taking in very substantial foods. A lot of carbs - muffins, cookies, pancakes, and sugar. I also have a sweet tooth but we must use moderation. Purge your house of junk food and fill it with healthy alternatives. And increase your fiber intake -- it will keep you full for hours. Eat every 2-3 hrs so you don't get hungry. Starving yourself all day can lead to overbinging by evening. For example, for breakfast try egg whites with veggies, a side fruit and yogurt. Or a fiberous cereal like Kashi Go Lean or FiberOne. Or Oatmeal mixed with some fruits. For mid-morning snack have an orange. For lunch, try a salad loaded with protein -- whether it be chicken, any type of bean (chick pea, black beans etc), salmon, lean beef, etc. Eat it with another fruit, maybe an apple. For a mid-afternoon snack, try a handful of nuts, or celery/peanut butter, hummus/pita, cereal/milk...you get the idea. Proteins! Drink plenty of water throughout the day. Add lemon/mint or flavor if you don't like plain water. For dinner, eat a sensible dinner. Again, we all cheat and don't eat healthy 100% of the time. Key is to be consistent and eat healthy as much as you possibly can. Good luck.
Edited by: MINDBEND at: 1/14/2013 (14:02)
Fitness Minutes: (216,375)
21,139 1/14/13 10:24 A
I'm going to give you one piece of advice I give to all new members and those looking to regain their motivation and it's this,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself was drink 8 glasses of water, that's still a step in the right direction. Remember, you're trying to change habits learned over a life time. that's not going to happen overnight, a week, a month or even a year. Change takes time. Thus the need to be patient with yourself and your body.
Start with some simple changes first. Don't try to do everything at once or you will end up frustrated. Example, if you're not eating your veggies, set a goal to eat 2-3 servings each day for one week. If you're not drinking your water, set a goal to drink 2-4 glasses each day for one week. If you're not exercising, set a goal to take a 30 minute walk each day for one week. Once you've achieved those goals, then you set new ones.
I hope you don't mind, but I too took a peak at your food diary. I too am going to encourage you to eat more servings of fresh fruit and veggies. Now, there is absolutely nothing wrong with having a treat, BUT you should not be having the treat as a substitute for healthy food.
In short, don't give up a serving of veggies if it happens to have the same calorie count as a serving of Hersey's Kisses. Quality of the food you eat has a huge impact on your health and your waistline. You may want to consider swapping in whole wheat bread instead of the white bread. Eating whole wheat will help increase your fiber. Because if you find yourself getting hungry, it could be a result of a lack of FIBER in your diet.
Eating 6-9 servings of fresh fruit and veggies will help you get your fiber. So will eating a high fiber cereal like Kashi or eating whole wheat bread/pasta. Eating high fiber foods help a person stay full for longer. try to make sure you're eating enough good quality protein. Eat beans. beans are extremely good for you. eating plenty of dark leafy greens will provide protein too.
The point ? Weight loss isn't just about eating less. it's about eating right. Weight loss is nothing more than a byproduct of a healthy lifestyle. If you're eating right, the weight will come off on its own. So, do your best to eat more wholesome foods that nourish your body. try to stay away from the highly processed stuff or at least, try to cut back.
Patience, it's a virtue.
Fitness Minutes: (33,526)
22,039 1/14/13 3:46 A
After having peeked at your Nutrition Tracker going back to the start of this year, I think I can see the bulk of the problem. Mostly your protein consumption is very low - particularly for your breakfast. There is mostly very little intake in the fruit/vege department, and a lot of your meals have nothing substantive to them. Having said that, as I said in your other thread, this is about making gradual changes to nutrition (and exercise.) As far as your calories are concerned, you haven't been going overboard - just the choice of food isn't the best.
You mention "....my behavior gets out of control. I have these weird cravings, and I look at every piece of food as if it were my last chance to eat ever. My mind shuts down and I just eat and eat."
It sounds to me like you have "DIET" mentality - this is NOT a diet - it is merely a healthy lifestyle. It needs to be sustainable, but diets are big causes of people feeling deprived or bored. This is often the main reason why people fall off the wagon. They put it in the 'too hard' basket. This isn't hard, but don't expect to learn all of the in's and out's in one day, or even a couple weeks. It takes time, but it doesn't matter how long it takes to lose the weight. What is important is that by making mostly healthy choices, and mostly in the healthy ranges, AND by getting exercise, you will be doing a lot of good for your overall health - mental and physical! A lot of people don't notice any difference in the scales, but notice other things first - like energy levels, how their clothes fit, etc. It took me 16 months to lose just over 50lb, but the slow losses are the ones to aim for - they are far more likely to stay off. I happily sat there for a year enjoying the 'new me' before deciding to move on down again. I had been overweight for about 30 years, and what I found REALLY frustrating was that I had always eaten a really healthy diet AND within a normal weight-loss range!
I wish you well in your journey - I am sure that with patience you will get to where you want to be!
HELP!! Every time I start losing weight, I do great for some time, but as soon as some substantial amount of pounds come off, my behavior gets out of control. I have these weird cravings, and I look at every piece of food as if it were my last chance to eat ever. My mind shuts down and I just eat and eat. What's the worst is that I am trying to cheat on a food tracker. It is so stupid!! Who am I lying to?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.