it's your weight loss goals and you get to decide how it looks.........Me personally I do eat non fat or low sugar stuff...........I also do a clean diet...for me it's about eating healthy. I just don't want to fill my body with all that fat and sugar. It's your body and you get to decide.
You made a reference to the Misto, which I use as well. I'm not sure if it is comparable to the Weight Watchers' brand, but the two appear to be very close, if not identical. The Weight Watchers brand counts the spray you get from 10 pumps as 1 teaspoon olive oil (or 1 point). I hope that helps.
You're getting some good advice here. I advocate for real food, too, and believe it is entirely possible to fit them into your meal plan. You just need to plan ahead and switch out healthier items for some of the less healthy ones or make adjustments in the portion sizes.
I eat probably 90% REAL food that I make from scratch and have NO problem keeping my calories under 2000 most of the time. For a long time I did, because I was in the HABIT of over eating. If I didn't feel uncomfortably stuffed, I didn't think I was full.
Overeating is overeating is overeating. If you overeat using real sugar and full fat dairy you're not going to lose weight just because it's not frankenfood. I agree that the 100 calories of an apple will affect your body differently than say 100 calories of chocolate sauce, but you're still not going to lose weight over eating.
You have to choose your meal items wisely and yes, part of that means not eating everything all day long. Choose your hungriest meal to have that glass of milk with, not ALL of your meals. Have ONE OR TWO slices of french toast, not SIX.
Not having something all in the same day doesn't mean you're 'never' going to have it, it means you're not having it at this meal plan. Possibly it'll be on tomorrow's meal plan. IE) If I have 2 ounces of brie (gosh I love brie LOL) I'm not also going to have a bowl of 2% yogurt. Maybe today I'll have brie and tomorrow I'll have yogurt. Or maybe I'll have ONE ounce of brie and HALF a serving of yogurt if I really want them both in the same day.
The problem is you're used to overeating and have gotten into the mindset that it should be ok because it's 'real' food. And that's just not the case.
When you look at someone who has healthful eating habits, they do 'eat whatever they want' but it's not full sized (or larger) amounts of what they want.
I was giving a girl a hard time at work once because her lunch was 1/2 a turkey and sprouts sandwich, about a cup of sugar peas, some cherry tomatoes and a small yogurt cup (completely decent amount of food but to me then it was tiny. Probably half of what I would have had) . I said to her, "You don't need to eat like that - look at how thin you are!!" and she said "Uh...I'm thin and fit BECAUSE I eat like this. If I DIDN'T eat like this I wouldn't look like this at all.". Huge lightbulb moment for me.
Bottom line, you have to either reduce your portions, or maintain or gain your weight. The first week of smaller portions can feel difficult because you're used to eating so much more, but it gets easier. Now I'm full on soooo much less and I don't have to be full to bursting before I feel satisfied. That's a part of the 'lifestyle change' thing as opposed to the diet mentality.
Fitness Minutes: (1,201)
205 4/8/13 10:35 P
I also generally avoid the non-fat, low fat, reduced fat, etc. versions of things, though I do sometimes buy non-fat yogurt when there's a good sale on and they don't have the full fat version, which is an unfortunate amount of the time. The "regular" versions must not sell very well at our grocery, because they don't stock much of them.
The way I do this and lose weight is I simply eat less of it. If the portion size of something I can have without taking up too large a chunk of my daily calorie allotment isn't satisfying, then I substitute something else or only have the food on an occasional basis.
When I drink milk, instead of having a full glass, I usually have half a glass. When I eat cheese, I usually eat .5 - 1 oz at a time.
I actually find tortillas, pasta, bagels and the like to be more of a challenge to fit into my plan than "full fat" dairy products, because for me, a small serving of pasta doesn't keep me satisfied as long as a small serving of milk or cheese, even though by volume it looks like more food.
I really don't feel deprived. There are times when I'd like to eat more, but the urge generally passes. You have to find what works for you. One of my friends prefers to eat anything she can eat a lot of and still lose weight and that works for her.
For me, I prefer to have a small portion of something I really enjoy, over a large portion of something I'm not crazy about.
Doing both is NOT possible. You have to make choices. You can't have your cake and eat it too-- or more to the point, you can't eat your cake and your hamburger too. You can have the chocolate OR the full-fat cheese OR the sweetened 2% yogurt, but not all in the same day.
As far as I can tell, there's one single concept that is absolutely key if you're going to lose weight: You can have anything you really, really want, but you can't have *everything* you just kinda sorta want. So if you MUST have whole milk every day, that's fine, but it means you need to change something else to make room for the calories. Either eat a lower calorie version or smaller serving of other foods, OR get out and run, skate, cycle, etc to burn off more calories. It's budgeting, just like you have to budget your money. If you want a fancy car, that's fine, and if you want the best quality shoes available, that's fine too. But if you want both, you're going to have to get a second job.
Good advise Deb in New Zealand - If I am losing 5 lbs per month and I only lose 4 lbs... I am still 48 lbs lighter at the end of the year!!!!
Fitness Minutes: (17,295)
773 4/4/13 6:19 P
great advice bunnykicks : )
Fitness Minutes: (29,299)
847 4/4/13 5:25 P
I'm another one who won't eat (most) fat-free/low-fat foods. I eat a regular bagel with real peanut butter for breakfast. I often have regular yogurt for lunch, with some carrots or snap peas or other veggies or fruit. And dinner is usually chicken breast for a protein (because I don't eat mammals--not for any "diet" reason) with rice or pasta or potato, plus more veggies.
I don't drink milk, but if I put it on my cereal, it's whole milk (because my kids are crazy-thin and need the additional fat content, and I refuse to buy more than one kind of milk). When I eat cheese, it's regular cheese. When I indulge in less-than-healthy sweet treats (which, honestly, is not all that rare, especially if you include things like a square of dark chocolate), I enjoy the heck out of them, but only eat a small amount.
My calorie range is higher now that I'm getting close to maintenance (1500-1850), but I ate much the same way 60+ lbs. ago when my range was 1200-1550. Basically, I've found that if I let myself get mostly full on the healthy, not-so-calorie-dense stuff (like veggies), the smaller amounts of other things are plenty to satisfy me.
Fitness Minutes: (14,252)
9,666 4/4/13 4:35 P
Great suggestions, BUNNYKICKS! That's how I eat, too. I love dark meat chicken, and I'm eating it with the skin on. I drink 2% milk because anything lower tastes like water and I hate it. (I like whole milk, but it tears up my stomach.)
I don't diet, I don't do "fat free" crap unless I happen to like the taste of it. I think my ticker speaks for itself.
I enjoy "real foods" in my "diet" ALWAYS. I don't use Pam cooking spray. I don't eat no-fat yogurt or part skim cheese. I don't use eggbeaters or eat egg-white-only omelettes. I don't use calorie-reduced salad dressing. I do not eat "diet" anything - ever.
Those are the dont's. What I DO do is..
Fry with olive oil.... 1/2 tsp to 1 tsp at a time.
Eat GOOD cheese (with a personal preference for strong, hard cheeses - aged pecorino, parmesan, ragusano)... 1/2 ounce at a time.
Eat a homemade chocolate chip cookie from the real recipe.... ONE.
Eat "normal" plain yogurt, sweetened and made into something "substantial" by the addition of chopped apples, berries, mangoes, etc.... 1/2 to 3/4 yogurt at a time.
Eat chicken WITH THE SKIN ON, a pork chop or steak WITHOUT REMOVING THE FAT (oh shock and awe!).... 3 ounce portions.
Eat "quality" over "quantity."
Use vegetables to provide the "bulk" i need on my plate to be visually/emotionally satisfied as well as satiated.
I ONLY eat "real foods" -
And i enjoy my food more than ever before.
And I'm losing weight.
I am addressing this to other potential readers of this thread; I know the OP isn't going to absorb anything I say, but that's ok. We are all at different stages in the process of deciding on the course of our lives and defining what is possible, what is desired. So for those of you who are moving beyond hypothetical and into action - yes... it can be done... and it can be FUN and enjoyable too.
I didn't say to lose a pound a month! I said to lose one pound LESS per month.
Eg if you're aiming for 4lbs/month, aim for 3. That'll give you 100 calories per day extra to include in your diet.
Fitness Minutes: (14,252)
9,666 4/4/13 11:31 A
Let's not talk about hypotheticals here. You have admitted here and elsewhere that you do not control the food you eat. Instead of "would consist of", tell us what you're *actually* eating. We're not here to shame you, we're here to help you. But if you don't provide us with the information we need, we can't do that.
Don't tell us where you want to be with your diet, tell us where you are.
Fitness Minutes: (2,155)
1,278 4/4/13 9:00 A
You need to eat less, that's all. There's no mystery to it. I've eaten French toast or pancakes for breakfast plenty of times, but I don't have six slices, I have one. (Another person might choose two -- I normally prefer a small breakfast plus a snack later.)
Really. There are people here who are having success losing weight who eat all the same things you keep talking about. They just don't eat nearly as much of it, or nearly as often.
I don't think you will be successful if you can't get past this resentment you seem to have toward any idea of eating less food than you currently are.
The food in my tracker was more of hypothetical tracking than anything. I am looking at rejoining Weight Watchers within the week (as it is the ONLY thing that has worked for me as far as losing a significant amount of weight). I wouldn't go by it to judge what I've been eating.
Besides, I have been eating more fruit and vegetables. I just haven't really been tracking my intake- and if I WERE tracking it, it would be through MyFitnessPal simply because I do like their trackers a bit better than the ones here on Spark.
I will admit, I do not have the HEALTHIEST diet in the world. It just isn't quite as bad as the tracker might indicate.
However, a typical dinner for me on WW would consist of dividing up my plate with 1/4 a plate's worth of salmon (with salt, pepper, and lemon juice), 1/4 a plate of baked sweet potato fries (or a baked sweet potato with a little butter), and 1/2 of the plate filled with vegetables, I'd finish off the meal with a bowl of fruit and a glass of milk. The problem is, there is a 2 point difference between skim and full fat milk.
Oh, and I also refuse to use so-called 0 calorie cooking sprays. I have a Misto for olive oil, but I have no clue how to track the oil used in the sprayer. Our food sticks to our nonstick pans so we do need something to help with that.
Oh, and losing a pound a month is less than desirable. I do not want to take 4 or 5 years to lose the weight. The very thought of it makes me want to cry.
If you enjoy things like french toast, like I do, why not cut back and just have a couple pieces, measuring a small amount of syrup, and cook up an egg for some protein? I think you can make smarter choices with your calories and still have a glass of milk. I would switch out the sour patch kids for the glass of milk, for instance.
I often enjoy a cup of chocolate milk as my post-workout, nighttime snack for the night due to his nutrition benefits.
Fitness Minutes: (64,036)
3,509 4/4/13 8:15 A
I have found that no matter what you eat/drink, one thing that matters is HOW you consume it. In other words, have that full fat stuff but sip it very slowly. Take time to savor whatever you're having. If you gulp down that whole milk in 2 sips, you won't get the satisfaction that you would if you sit down and take the time to enjoy it.
My personal experience has been that I prefer the lower calorie foods. I like volume. I would much rather have a big bowl of fruit and nonfat yogurt than the dollop of whipped cream and a few berries. I always keep egg whites and lowfat cottage cheese around because I can make an enormous, low cal omelet which is one of the staples of my healthy lifestyle.
I also don't keep a lot of calorie-dense food in my house because I still don't have self control around such items. In other words, if I get into binge mode I don't have a lot of stuff around that can do some real caloric damage. Most of the food I have needs to be cooked or prepared in some way. I lose control around nuts and regular cheese so I rarely keep those things in my fridge. I try to buy single servings of items that I'm craving.
That's definitely not going to give you a goodly amount of proper nutrition. You need veggies, and variety.
I don't drink milk, so I can't help you there. I have almond milk (unsweetened) to use in baking or beverages (rarely).
Sometimes you have to decide whether to use WW points or not. However, you're not giving yourself any of the freebies if you stick with only something like French Toast, and not the nice berries, veggies and other great items you could be choosing.
Are you planning to make this a lifestyle change? Then you'll have to begin to add vegetables and fruits into your menu, in order to feed your body properly.
Fitness Minutes: (33,542)
22,045 4/4/13 5:29 A
I just had a peek at your Nutrition Tracker and altho' there were only 2 days showing, it was notable in that the calories are very high, the fruit/veges non-existent, and one day the fat was very high and another the protein was very low.
If you use the pie chart "See today's full report" so that the carbs/fats/protein looks something like that, then you will find that you can enjoy your choices more. To do that, try swapping some of the higher fat food that isn't so important to you, for some fruit and veges. As an example, for breakfast on the 2nd April you ate Candy (420 calories) and 4 slices of French Toast (595 Calories and at 20g protein it was 1/2 of that day's intake.) If you ditched at least most of the candy and added in some fruit and reduced the French Toast by one slice you would find that alone saves heaps of calories. Then you can have 1 or 2 full glasses of milk in the day - thus increasing the protein consumption, too and decreasing the calories quite a bit.
You didn't record lunch or dinner for that day but you have had snacks, which I guess is in lieu of meals.
For lunch on the 1st April, you had 6 slices of French Toast at 893 Calories, and Pancake Syrup at 237 Calories. Ditching a couple slices of French Toast, and also some of the Pancake Syrup would mean ditching a lot of calories - again you could have a piece or two of fruit to fill the void if you are still hungry.
Dinner was just on 1500 calories. The daily total was 2949 calories and 119g fat and 132 protein. Your Fitbit entry was 856, but I suspect that you didn't actually do all that with exercise (because that would take a long time and some very energetic stuff to burn up that number of calories), but rather with your daily activities. SP takes this into account when they come up with a calorie range, so you may not be getting an accurate overview there.
If you weigh all of your food for increased accuracy and enter it all into the Nutrition Tracker, you will actually have the power to make the changes that you need to succeed in your efforts for a healthy lifestyle and weight-loss.
I hope that you are able to find what works best for you! Kris
How many calories are you taking in daily, what's your current weight, and what weight do you want to get to? These are important numbers.
Eg if you're already taking in 1800 calories and have very little weight to lose, there probably isn't much wiggle room. But if you're trying not to go over 1200, regardless of weight to lose, you have HEAPS of room to include more full-foods in your diet plan.
What if you didn't lose so fast? If you aim for only one pound less per month that's an extra 100 calories per day you can eat. How fast are you trying to lose, and is slower acceptable?
I am not an extremist in my ways. I certainly do NOT live on only natural, whole foods. I do rely on processed foods, but I am trying to make changes to my diet.I went from drinking fat free milk to soy/almond/coconut alternatives and now I drink whole milk. I do enjoy fat-free Greek yogurt, but I select my yogurt based on the flavor and not the fat content. If I have plain, I prefer 2%.I am also more interested in eating real butter and full fat cheese (though, I will eat the low fat stuff).
Unfortunately, these foods are very calorie dense. I definitely think a dollop of fresh homemade whipped cream or higher fat yogurt on a bowl of berries sounds like a very decedent dessert, but a smaller glass of milk does not make a very good garnish.
In a few of the recipes in the Sparkpeople cookbook, they suggest finishing off the meals with some fruit and a glass of milk. I actually love the idea of doing that. I find that when I drink milk with my meals, I stay full longer. HOWEVER, that is only true for the full fat varieties, and that's a huge chunk of calories.I can easily spend half my Weight Watchers points on milk, and I only save a point or two (if any) by switching to a Chobani yogurt cup (I have been trying to get used to plain yogurt with fruit, but I still need to sweeten it with honey), and even then, 2% plain is really about the same points value as the milk as far as I know.
So, any tips? I really do feel better drinking full fat milk compared to lower fat alternatives, so I don't want to change that, but I also want to be able to afford to still have sweet treats as part of my diet- even if it's a square of dark chocolate. I just don't see how doing both is possible.
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