Fitness Minutes: (8,081)
105 7/18/13 2:45 P
Everyone who has posted previously has some great ideas, so I won't repeat them here. I will second what a previous poster wrote about ideas for learning how to manage your stress. Until you can lower your stress, unfortunately, your body will continue to work against your best efforts to lose weight. I'm writing from personal experience here, and know that the difference for me has been stress management. I know it sounds a little odd, but if you're stressed out about one thing, your brain literally cannot make you focus on something else that stresses you out (like your weight). It will seek comfort anywhere it can find it (chips, sugar, etc.).
Some stress management techniques that have worked for me. 1. I ask for help. 2. I write a prioritized list of stuff to do every day (must get done, nice to get done) 3. Taking a break from a stressful situation (to take a walk, do some deep breathing, whatever) 4. Purposefully detaching from stressful situations (this is SO hard to do, but feels so great!) The trick here is figuring out if you're getting stressed out by things that are out of your control. If they are, choose not to worry about it.
Good luck to you!
Oh, I just realized that you asked for a book! I found Dr. Oz's You: On a Diet to be very informative and helpful. He writes about exactly what I've summarized above. Changed my thoughts and approach.
Edited by: SINGERA9 at: 7/18/2013 (14:47)
Fitness Minutes: (53,464)
850 7/18/13 1:48 P
I would suggest checking out the "The Gabriel Method" It is not a diet, but a way to re-educate your brain to choose healthier foods.
You do not remove the foods you currently crave from your diet. You add healthy live foods to each meal. Over time I found that I really did start to crave the healthier foods. These are the foods my body needs for nutrition. I actually was able to reprogram my brain to choose these healthy fruits and vegetables.
There are other important aspects to this program as well. You actually help your body want to be thin! The author, Jon Gabriel lost over 200 pounds and now has a fabulous physique which he has maintained for ove seven years.
Let me know if you want more info on how it works. We do have a Gabriel Team here on Spark and I think you can buy the book on Amazon for under 10 dollars new or even less used.
Thank you so much everyone for the thoughtful replies. Everyday I start out by tracking my intake and by noon I've train wrecked so bad, I give up. Now I'm so food obsessed and going crazy about it, I am having huge binge moments, so yes, I very well could be over 2000 calories a day. When I was tracking and staying on track, I was averaging about 1600-1800 calories.
I'm feeling so overwhelmed and frustrated since this is not the person I used to be. I used to not ever care if or when I ate, and now I think about food and completely know I am reaching for it because I am stressed with two young kids.
The things my husband eats are mostly potato chips. Which I NEVER used to eat. Since I try not to buy the things I like, I now get into the chips or my oldest songs crackers. It's terrible..I'm so impulsive and can't seem to get control!
My sister just took my pictures so I can track if any changes are happening a little better. They were pretty eye opening and I still look about 6 months pregnant.
Are there any books or something that could help me with gaining self control?
2000 calories isn't a lot for your height and size, really. It's probably just about perfect for maintenance range if you exercise lightly. It could actually be a good sign, because it means your body is attempting to regulate itself. It's a little high for weight loss, that's all, but since you're already technically at a healthy weight you don't have to alter it much to see gradual results.
Since your workouts are higher intensity and you're still not losing, there could be a few factors at work: you could be retaining water due to muscle swelling, you could be putting on actual muscle itself while you lose weight (although this is a very difficult long-term process for women especially, most of the time, and since your workouts are mostly cardio it doesn't seem likely), or you could be eating a little more than you think and/or burning a little less than you think.
Look at it this way:
Your BMR is about 1540, with your height, weight and age factored in. Add the calories you burn through a sedentary lifestyle and it comes closer to 1850. Chances are, you are actually pretty active even when you're not working out, with two little ones (I only have one, and I know he keeps me moving), but let's go with the sedentary numbers for the basis of argument. If you weren't working out, that means you'd be burning 1850 calories every day. At that point, in an ideal world where the math reflects reality, you'd be able to eat 1350 calories every day, not work out, and still lose a pound per week, but would slowly gain at 2000 calories per day.
But you also workout, so you can also add workouts 6x per week to that expected caloric output. I also work out 6x per week, usually burning around 500 calories at a shot, so let's assume that your workouts burn the same amount even though we use different techniques. So, 500 calories/day, 6 days/week = another 3000 calories burned, or an average of slightly more than 400 calories per day. Add that to your sedentary BMR and your output is approximately 2250. Doing that, you'll lose approximately one pound per week if you're eating 1750 calories per day, or a half pound per week if you're eating 2000 calories.
Of course, math is one thing and the real world is another, but the calculators work for the vast majority of people, so it's a good place to start.
So. Dealing with food. That just takes practice, and time. Unfortunately, I don't have much advice on avoiding the unhealthy foods that are around, other than sticking to it. You might be the sort of person (I know I am) who has to have a treat every now and then or you'll eventually end up overdoing it, either on the "off limits" food or something else. But honestly, you really can have treats, as long as you keep them small and don't do it all the time. If you're getting a nutritious intake most of the time, and it fits in your calorie range, a small indulgence is likely to help more than it hurts. Even if it puts you over goal, it won't cause more than a blip unless it happens regularly. It's averages that count more than anything.
Buy a food scale and use weight measurements instead of volume measurements to make sure your tracking is as accurate as possible; since you're not really big, precise tracking is especially important because just a few dozen uncounted daily calories could make a difference over time. Try pre-tracking, to give yourself specific daily goals to stick to. Meal replacements and supplements usually don't help much (as you discovered), because they don't teach you anything and tend not to be all that satisfying in the first place, but luckily there are a million kinds of nutritious meals out there that actually taste good. You just have to find them, so try new recipes or cooking methods (if you usually grill, try crockpot recipes...if you usually roast, try some soups and stirfries). It takes a little bit of time and planning which can be tough with small children around, but even one new recipe every week could expose you to a new flavor or textures that gives you a dozen other ideas. It's a lot easier to eat healthy if you're not bored by a limited arsenal of dietary options.
Edited by: BITTERQUILL at: 7/18/2013 (11:41)
Fitness Minutes: (36,402)
1,021 7/18/13 10:28 A
Tell your husband to stash his junk snacks at work if he really "needs" them, and stock your own supplies with healthy alternatives, like fat-free popcorn, crunchy veggies, etc. Also, is there anything your husband likes to snack on that you don't like? If so, tell him to only bring those snacks in (example, my husband loves sour-cream-and-onion chips, and I can't stand them, so when he wants to keep chips in the house, he buys those, since I'd rather starve than eat them. I also hate bananas, so he just buys the Ben and Jerry's flavor with bananas in it when he wants ice cream, and then I'm not tempted to touch it).
Fitness Minutes: (5,886)
61 7/18/13 10:21 A
The exercise is there, but it is your diet that is far more important. Your husband should enjoy things when he is away from you to support you. Until u have the will power. The less u consume those items, the less u will crave them. Good luck! It is a struggle but eventually your body gets used to the changes.
I agree... it is going to be nearly impossible for you to control your binge eating if you can't get the junk food out of the house, and for that to happen you really need your husband's help. Maybe he can store the snacks at work rather than at home?
Another thing to think about is your kids - you want to instill healthy eating habits early on. I really love the Cookie Monster thing from a few years ago.... "Cookies are sometimes food". Keep your house stocked with healthy options, and buy "sometimes foods" occasionally, and in small portions.
A good thing to do is try to figure out what your big cravings are, and have something around to beat those cravings. Will a yogurt and fruit smoothie sooth your candy craving? Will a cup of chocolate pudding satisfy your chocolate craving? Will a bag of popcorn keep you away from the chips?
It also sounds like you're doing a lot of emotional or stress eating (which I can imagine with two kids under 2 years), and you need to make sure you're taking care of your mind as well as your body. Do you get out of the house often? You might want to look for a parks and rec class once a week, or something like that, just to get some regular time away from the kids, and some social activity. You may also want to look into counseling if you are constantly stressed out.
Turbo Jam and Turbo Fire are GREAT and fun. They have some great quality workouts at Beachbody.
Well, like the previous poster said, exercise is 80%. Unfortunately, the saying "You can't out exercise a bad diet." is true. There isn't a way unless all you did was exercise to lose weight eating garbage.
No matter the situation, your husband could hide the food somewhere (work maybe?) Or ask that he only eats taht stuff there? So that you can focus on your health and well being?
I'm a sugar addict. I can do great for a while, and then I have something, and I only do "okay" for a bit after that. I try to keep certain foods out of my house at those times (WAY easier for me because I buy the groceries!!!)
Buy the veggies you like, hummus (so good with carrots or cucumbers dipped in!) and have that for snacks or meals. Quick, easy, and tasty!!!
Also, FYI, after eating a ton of junk, it might take your pallette a little time to get used to eating foods not sweetened with sugar. I know for me, I have to take a break from all of the sugary foods for a while to get used to it.My body will revolt a little, but I try to keep it in check!
Fitness Minutes: (10,378)
631 7/18/13 9:37 A
Well, first off...good for you for working out so diligently with difficult programs. That will help with keeping from gaining weight, but not help you lose weight if your diet is poor, which it sounds like it is. Diet is 80%, so you have to start there, and the exercise is a bonus.
I understand that your husband "can eat whatever he wants," but that doesn't mean it has to be in your house. Ask him to support you in your efforts and clearing out the junk is something that has to happen if you want to get on the right track. If he is not willing, that is NOT COOL! But that is something you will need to work out with him.
I'm sure others will weigh in with amazing advice. Good luck in your journey!
I'm not sure where to even start! I'm 4 months post partum with my 2nd child that came along 16 months after the first child. Both of them were delivered via csection. The 2nd child has left me a good 15lbs heavier and 25 lbs heavier than the weight I was when I got married 7 years ago. Most of the weight appears to be on the lower abdominal area and on my back.
For the past 6 weeks, I have been gradually increasing my work outs. I spent 2 weeks starting to run and quickly learned it was too difficult to get them in with 2 kids under 2. The past 4 weeks I have started Turbo Fire which is an intense cardio training program by Beach Body. I've been working out 6x week and this past week, I added in Chalean Extreme which is strength training.
I'm 5'9" and currently weigh 165 lbs at 33 years old. :( Pretty much all I do is fluctuate between 162 and 165. I've lost NO weight since I was 2 weeks post partum (way back in April!) and I am NOT breast feeding. With my first child I did nothing and was back to 150 lbs within 2 weeks.
So hopefully the synopsis above gives a glimpse into my situation. Obviously the missing piece here is my diet which is horrible. I'm addicted to sugar/candy and do well for the most part, but have moments where I go to the store and buy huge bags, only to eat them all in one day. I'm tired, the babies cry and I find myself reaching for food. Mostly chips, cheese, baked goods and other unhealty processed food. I have a strong aversion to fruit and probably need intensive therapy or hypnosis to get over at this point in my life. Vegetables I can tolerate. Unfortunately I choose to not reach for them to eat. I've tried Ideal Shape which is a meal replacement shake - it only made me crazy and hungrier. Meal planning/preparation is tough right now as I am living with my parents in their basement while we have a home built. I could elaborate, but just know it's complicated.
I know a simple solution would be not to have unhealthy foods around. Problem is that my husband is a long distance runner and can eat whatever he wants. Since we are tight on space, there's no place he could "hide" this food from me either.
Sorry this is so long, I am just at a complete lost as to where to start. My caloric intake is probably around 2000 calories, but obviously that's too much and it's not the right foods because the scale has not budged. I've only lost 1 inch from my waist. Please let me know if anyone has advice on how to get control of my eating and resist temptation.
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