I started 14 months ago and have lost 100 lbs. I cut out the "bad" stuff and focused on eating 3 healthy meals a day and counting calories. I tried to keep my calories around 1200-1400 a day. I think it's important to measure portions at first you'd be surprised at what a portion really is when you start measuring your food. The biggest change for me what cutting out fast food and most processed food. Once I did that the pounds just started falling off. I normally eat oatmeal with fruit, or an egg sandwich on whole grain toast for breakfast. I now pack my lunch and drink at least 8 glasses of water a day. Lunch is either a large salad with some kind of protein, greek yogurt and fruit and a half sandwich, or homemade soup with a sandwich. I almost always have some fruit or fresh veggies for a snack in the afternoon. Dinner is roasted veggies and a protein grilled chicken or fish with some salad, a veggie burger or grilled vegetable sandwich, and I occasionally splurge on dinner out allowing myslef to have whatever I want for one meal twice a month. If I am craving something I will allow myself to have it out for dessert - that way I don't have it in the house and won't be tempted to eat more. My main form of exercise has been walking - I walk 3-5 miles a day at least 5 times a week. The one thing that has worked for me this time is portion control - if I want a bagel or pizza or whatever I count my calories and adjust them to fit it in my day. There are days I go over my limit but it's ok because I just work a little harder the next day. The important thing is not to beat yourself up if you mess up - just keep going. Good Luck!
Fitness Minutes: (7,312)
499 2/4/12 5:36 A
Oh you are doing great! Keep up the great work. I have lost weight rapidly in my life so I just went back to the old eating habits of convienence foods, too large portions, to many refined carbohydrates only to gain it all back and more. This time it has taken almost a year to lose 65 pounds and every single day is on the mark for a lifetime, not just a quick fix. So proud that you made the decision to do this early in life, you will be glad you did!
Fitness Minutes: (66,181)
7,159 2/4/12 1:50 A
I don't count calories I went to a weight watcher type concept found in denmark.. I learned plate construction principles- when I weigh and measure the food it usually falls into the parameters of sparkspeople in all three catagories..
If I see I don't eat enough I can add more to my bedtime snack and on days I do S-training I eat more.. I have learned the body needs more food than I ate before just better quality allows me to eat this much..
Strength training has given me a all round better resting metabolic rate- which equals to many days even if I have a bad day my body burns all the calories off.. Thats the eye opening angle.. I am 47 years old monday- never had it this good in my life before..
Fitness Minutes: (38,108)
3,145 2/4/12 12:39 A
I'm still on my journey. I take it one day at a time. I track my food, & exercise. I do my dvd workouts at home. It's my lifestyle change....and I'm embracing it.
Fitness Minutes: (135)
3 2/4/12 12:35 A
Awesome feedback! I love it! I have tried the Atkins diet and lost 50 lbs before my last baby was born and I kinda yoyo'd with it a few times and now it doesn't seem to work as well anymore (and the weight came back with vengeance). I also can't figure out how to have a low calorie/fat and low carb at the same time. If there is a way I'll do it!
I second CECE's remark about losing more slowly. Diet isn't just about what you eat. It's a lifestyle change. You have to adapt to that or you'll likely end up going right back to your previous bad habits.
I've lost a bucketload of pounds ... and I've been grumpy with myself lately about it because I want it to hurry up and get to my target! But I'm still learning and teaching myself how and what to eat.
If you haven't looked into it - check some of the low carb diets. Calorie-counting is passe ... it really isn't what gets you where you want to be. My nutritionist/endocrinologist put me on a NO-carb diet (which I can in no way adhere to, alas), but it did make a significant difference in how I feel and how I process my food now. Metabolically, I'm greatly improved.
Hang in there. It's an uphill slope for all of us ... but we're getting there! You can do it.
Keep in mind the slower you lose, the less the likelihood of GAINING back. That's the beauty of doing it "the right way." i.e. diet & exercise.
I had to tweak what I was doing many, many times to get the results I wanted, but in a nutshell, here is what worked:
Zumba classes 2-3 times week, and running 2-3 times week for 30 minutes (couch to 5K plan)
Initially I just reduced calories. Then I started watching carbs and eating more protein. Eventually I did a COMPLETE diet overhaul with a cleanse diet (no processed foods) and now am very light on carbs. My body simply does not process carbs well, so even if I was eating very little, I was losing at a snails pace. Now, I eat MORE and feel so much better.
There is no one right way. As long as you are eating healthy, fresh foods and burning more calories in the day than you eat, you're good. So, for some people that means working out a little and really restricting calories. For some people, that means eating a little more and working out more. It's good to find a routine, but I also find it important to rotate what you're doing. I can't stick to an exact schedule all the time - for me it's more about reaching my goals by the end of the week, not doing the exact same thing on a daily basis. So, if I miss a workout today, I can do it tomorrow. Maybe last week I did a total of an hour on the elliptical, took a few walks, and went rock climbing. Maybe this week, I climb twice, skip the elliptical, skip the walks, and do a dvd. As long as you're working out and you're eating within your nutritional guidelines, you'll get there eventually.
I have reset my goals. So I haven't made it there yet. I have maintained a twenty pound loss for three years though
The most important thing is to remember that this is a journey with ups and downs. And you have to decide what you want most.
Fitness Minutes: (41,473)
6,664 2/2/12 1:51 P
Two pounds in two weeks? You're right on track! SP recommends losing no more than 1-2 pounds a week for permanent weight loss.
So, instead of fretting, relax! You're doing exactly what you should be doing! Track your food using the Nutrition Track...good luck!
Fitness Minutes: (135)
3 2/2/12 1:47 P
Exercise and eat right (count calories), I have heard this a million times!
What I want to know is HOW you did it?
What did you eat, how did you exercise (how many minutes a day, how many days)? Also, how long did it take you to reach your goal?
I have been at it almost 2 weeks now. I get up at 5:30 AM and study for about 3 hours then do about 35 minutes (2 miles) on the treadmill at 3.5mph-4.5mph mon-wed-fri. Then on tues and thurs I do 17 min (1 mile) on the treadmill and 30 minutes of Tae-Bo Basics. On Saturday and Sunday I don't have time to work out. I eat about 1200 to 1500 calories a day. I have lost 2 lbs.
Does this seem okay? Or should I be doing more each day? I know it is different for each person but I would just like to see some other routines to maybe see if I'm on the right page : )
Right now I am wanting to lose about 50 lbs, then we will see from there.
I appreciate all you SparkPeople! I love the encouragement!!
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.