Fitness Minutes: (90,434)
4,433 7/16/12 6:16 A
I agree with the cutting back. I try to do everything in moderation. That way, my body doesn't feel deprived, and I don't binge later.
Fitness Minutes: (31,529)
82 7/15/12 11:50 P
My teenaged son lost a lot of weigh by cutting back on the sugar he puts into his tea/coffee. How I made him aware of how much sugar he was putting into his tea (and coffee) was to have him measure it onto our food scale before he put it into his beverage. He was adding 12 grams of sugar multiple times a day! He's probably down to 4 grams of sugar in his coffee or tea.
As far as sodium intake, we eat a very low sodium diet because my daughter has kidney disease. We eat very few pre-packaged foods. Which if you still live at home, you probably have little control over what is fixed for meals. If you eat at a fast food place tell them you want your food 'unseasoned' or without salt. This way you can control how much salt is added because you add it. A side bonus is that your food will be made fresh so it will be hot!
Realize that even healthy food is going to have some sugar and sodium in it. It is not healthy to completely eliminate either from your diet. For reference an 8oz. glass of milk has about 150mg of sodium.
Lose the weight/change your diet because you want to, not because someone tells you that you should. The little snippet that you repeated sounds like your dad is talking about the latest diet advice from TV--sugar is bad, salt is bad, carbs are bad. Truthfully, any food/drink in excess is bad.
Can you eliminate processed sugar, added salt and bread from your diet? Yes it is possible, but it might not be easy depending on how much of these you intake right now. If you want to eliminate these from your diet, start slowly and make sure what you are using to fill in the void is healthier. For example giving up soda is great, but if instead you are drinking a cafe mocha with tons of sugar and fat it really won't help.
I don't eat sugar, salt, or bread (or meat, dairy, eggs, animal byproducts, and other grains). It works well for me but I didn't cut out all these things all at once. I started with sugar and white grains several years ago and took things one step at a time, slowly tweaking and refining what works for me over time.
It's not just about what you choose to stop eating...you also need to consider what you're going to add in to replace those foods.
I suggest tracking everything you put in your mouth - including drinks - so that you can see what and how much you are eating. That will give you an idea of where to start. Then try to change your diet (maybe one thing at a time) so that you are eating within the SparkPeople recommendations.
I totally agree with what everyone said about giving up sugary drinks. If you're used to them, it's going to be really hard. I just gave up sweet tea and I felt horrible the first week and had awful cravings but the second week has been much easier. I don't even want it anymore.
#1 thing though....track, track, track!
Fitness Minutes: (14,252)
9,633 7/15/12 6:55 P
Another suggestion for you? Use the USDA food plate.
Organize your plate according to that. Half fruit and veggies, one quarter grains, one quarter meat, with a serving of dairy. That will give you a balanced diet, and make it much better for you!
Fitness Minutes: (5,711)
214 7/15/12 6:48 P
Which veggies do you love the most? If you can fill up on veggies and some meat and occasionally some bread, I mean if you REALLY eat your fill of this, you might find out that the cravings are MUCH less strong.
Those sweets and chocolate are among my personal challenges too. I have found that my husband is a great ally for me in watching my eating in this respect: he's careful about eating well-rounded meals, and generally chooses healthy options without thinking about it. When we do eat "treats," we do so carefully. I used to just nibble, and nibble, and nibble, and then I would not be hungry for mealtimes. Now I watch what my husband chooses and try to choose similar foods, and if I get hungry, I think about whether it's really time for a meal, or whether I'm just hungry because I'm bored, or sleepy, or nervous, or something. It has worked pretty well for me.
I would try and make changes small, and make them slooooowly, rather than remake how you eat overnight. Be kind to yourself! You've probably eaten the way you do for a pretty long time, and it will take time to get used to choosing carrots and humus over a cookie, or to eat enough lean pork and salad, so you aren't craving a chocolate shake! But it CAN happen. For me, exercising regularly makes eating healthy MUCH easier, I don't know exactly why but it seems to work.
GOOD FOR YOU for working on your diet!! Don't forget to acknowledge your efforts!
Fitness Minutes: (0)
516 7/15/12 6:31 P
I agree with Chihaya - start where you are right now. Begin tracking your food and see how you're really eating during the day, where the calories, fats & carbs are coming from. IF you've never tried to lose weight before - do some reading about healthy eating for weight loss. Click up above under "healthy lifestyle" and check that out.
You don't have to make an immediate decision over night - maybe just begin with making sure you're eating veggies & fruit, salads, with protein cooked properly. Also, start walking - even if only for 15 minutes a day - that's a start.
Good luck on your journey - as you explore and move forward with a new lifestyle. You CAN do it!
I don't believe in cutting anything out completely. For me that causes me to crave it more.
Track your food intake and see what changes you can make. If you are eating a lot of sugary stuff you can cut that out slowly.
Bread: I eat Ezekiel bread if I want a sandwich or toast or PB & J sandwich.
Start small and make changes and add exercise. You can reach your weight without cutting anything out.
Fitness Minutes: (8,249)
434 7/15/12 4:44 P
Before planning your diet, count what you are actually eating everyday first. Everything! Snacks, drinks (including milk and juice), chips, chocolate bars, ... everything you put in your mouth should be counted.
Keep it a week or two. You'll soon find out what you should do by understanding your own eating habit.
What is your SP calorie range for weight loss? Are you using the SP nutrition tracker to see how many calories you are consuming daily?
It is a good idea to include several servings of those non-starchy veggies daily; and 2-3 servings of fruit.
I good substitute for making a sandwich is the 100 calorie whole wheat sandwich thins. Therefore you get a sandwich with a top and bottom, but the bread portion is only 100 calories.
I think it is wise to stop the regular soda. You could use diet when you want. And limiting juice is good too. If you need a little OJ in the morning, limit it to about 1/2 cup.
For the ice cream and chocolate---figure out portion sizes and aim for no more than a 100-150 calorie sweet treat daily that works with the rest of your food intake and you stay in your SP calorie range. Those 100 calorie frozen dairy bars work well for portion control.
Honestly, my father is the opposite, he has trouble gaining weight, he has no idea what its like to be overweight. I mainly eat meats and breads, i do love veggies though but pork, chicken, and beef are the main. also, sweets what is a good substitute for sweets i can go without sodas and juices, except OJ but its chocolate, and ice cream (PMS cravings for sure) that I want to substitute.
Fitness Minutes: (45,949)
3,074 7/15/12 4:05 P
Everything works differently for different people. Some people do really well on a reduced carb diet, other people don't.
Cutting out sugary beverages is a good idea. They are empty calories that don't offer a lot of nutritional value. Replace those with either a sugar free (diet) version or just plain h2o.
Best of luck!
Fitness Minutes: (4,362)
3,171 7/15/12 3:58 P
I think it's best to find a plan that you can do long-term. Maybe, those suggestions work for your dad, but you aren't him. (Seriously, has he ever dealt with PMS cravings? Lol)
My suggestion is to log in all your food, and work on staying within your ranges (carbs, protein, fat) and monitor your sodium. It's also important to set realistic weight loss goals. Have you found out what your calorie range is?
What foods do you want substitutions for? What do you mainly eat?
Fitness Minutes: (14,252)
9,633 7/15/12 3:45 P
Unless you have special medical issues that preclude certain things, you shouldn't need to eliminate food groups to lose weight. All things are possible in moderation! Losing weight is about your diet, but you don't have to diet or eliminate food groups to do it. Eating a balanced diet will work. I've lost the weight I have, and I still eat bread, have things with sugar, and salt my food and have things with sodium in them (though I'm working on cutting those back.)
Your dad means well, but unless he is a registered dietician, I would take his advice with a grain of salt. Although he is right about two things: Cutting back sodium is a good idea. That doesn't mean you have to eat flavorless food, just that you need to start eating more whole foods, fewer pre-packaged, processed foods. Sodium intake is about far more than pouring too much salt on your food!
It's also a great idea to cut back on sugary beverages... a lot of our calories come from liquids, and it's a better idea to spend those calories on whole, healthy foods. That doesn't mean you have to quick cold turkey, though!
I'm 18 and trying to lose 60 pounds. My father suggested I completely stop eating and drinking things with sugar in it, that i cut back on my sodium intake and quit eating bread. can anyone tell me what I should do, I want to lose weight but how do I just quit eating things like bread, cold turkey? Is there any way I can substitute these things so I don't hate what I'm eating?
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