Also if you are eating any "health food" aka protein bars, low / no sugar foods, etc. cut them out. Most "protein" or other "health" bars are junk in a healthy "packaging". Maltitol is counted on nutrition info as not counting as sugar, but if you look at the amounts they use they are actually exactly sugar. (You don't have to count sugar alcohols.) Chances are, if it seems to good to be true it is!!
6/9/14 4:31 P
I'm 5' 4", 167-171 pounds, hypoglycemic and keep my calories in the 1350-1550 range. I've been stuck at a plateau for awhile. For food, definitely measure and track every day. Do some research to 'swap out' an alternate food to save calories even once a week. I find that celery and carrots (no dressing) fills me up at lunchtime and saves me a bunch of calories overall, without going hungry. You can even break up a cup of each into four mini meals between breakfast and dinner. Regarding food choices - is there a food that seems to make you gain weight by looking at it? Mine is Italian bread. (So I close my eyes when I eat it!)
A back injury makes increasing activity really tough! Have you checked out the Spark People Seated Exercises? By adding them you could could burn off at least a pound per month. Not a biggie, but progress.
6/9/14 4:31 P
Well. obviously do what your doctor recommends, but...
By eating more veggies, you can reduce calories, yet add more volume.
I head of cauliflower has 200 calories ( A Whole Head = about 4 cups)
4 cups green beans has 160 calories
4 cups carrots has 180 calories
4 cups brussel sprouts has about 170 calories
That's 16 cups of food - and that's a lot of food - for roughly 700 calories.
So if you aim to eat 1500 a day - you can easily get enough food .... when you bulk up on veggies
6/9/14 4:01 P
Thanks for the good advice! I will track more. I am also trying to get more fruits and veggies in, but I know I don't get enough.
My doctor says I should get between 1500-1800 calories a day. 1200-1550 is what SP gives me, and if I ate that everyday I would pass out from not eating enough food (and have come close a couple times a while ago). I am hypoglycemic, but eating better is helping a lot with those issues.
Fitness Minutes: (251,670)
6/9/14 3:06 P
Hi, Amy !
When someone tells me they seem to be having problems losing weight, the first thing I do is sneak a peak at their food diary. When it comes to gaining or losing weight, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off, exercise is what keeps our bodies fit. In short, you can't outrun a bad diet with exercise. If you want to lose weight and keep it off, you need to eat right and watch your portions first.
Because there is a misconception that the more exercise a person does, the faster the weight comes off. that's not true. Weight loss really IS all about what you eat.
So, what have you been eating ? When I look at a person's food diary, the first thing I look for is how many servings of fresh fruit and veggies do they eat. For optimum health, a person should be eating 6-9 servings each and every day. I look to see how much fiber they are getting. I look to see if they are eating highly processed foods. I look to see how many treats they may have. I look to see if they are eating nutrient dense foods.
I also look to see if they are logging their food each day. Studies have shown that people who log their food lose more weight than those who don't. Do you log your food each day or are you just guessing at how many calories you eat per day ? How are you measuring your portion sizes ? Most Americans (and I am guilty of this too) have no idea how over sized their portions are. If Americans suffer from anything, they suffer from portion distortion. They really don't know what a proper portion size is. So, if you're not measuring your food, you may be eating more than you think.
What to do ?
I would recommend logging your food on a more regular basis instead of just once in a while. I would also invest in a food scale or measuring cups to ensure your portion sizes aren't bigger than you think. I would encourage you to eat more nutrient dense foods like 6-9 servings of fresh fruit and veggies.
I wouldn't worry too much about exercise because of your bad back. Instead, do what you can even if it's just walking for 10-15 minutes a day. REALLY concentrate on eating right and watching your portions. That's what will count most when it comes to getting past this hump.
6/9/14 3:03 P
What is your spark range as given to you here? Is it between 1500-2000 calories a day? That seems kinda high....
If indeed that is your range, you need to stay closer to 1500 per day, and you ensure that that is what you are getting by tracking every thing, every day.
6/9/14 2:54 P
I'm wondering if anybody has any ideas for my weight loss obstacle.
A quick background on me - I herniated a lumbar disc last spring which resulted in me doing absolutely nothing for 3 months straight. I could only do short walks and light physical therapy exercises for a few months more. I finally got back on my feet, but can't do any intense cardio or lifting - just light exercise like Walk Away the pounds, walking, or short distance biking. I gained about 20 lbs from this. Previous to my injury, I had just gone from working in a warehouse (standing/walking for 10 hours 4 days a week) to sitting at a desk all day.
Since January, I've completely changed my eating, started eating much less and healthier foods. I'm gluten free and can't have too much dairy. I do supplement with calcium and B-12. I seem to be stuck between 171-177 and can't get over the hump to lose any weight! I feel like I'm slimmer, but my measurements vary per week and are not down by much. I do exercise when I can, but I seem to aggravate my disc more than it helps my body. I have to be super careful when I do any sort of activity.
I talked to my doc last year about the the oral contraceptive I'm on, and he says it shouldn't make me gain any weight. I am getting married next year, and I really need to get this weight off. Does anybody have any ideas of what I could be doing differently? I average between 1500-2000 calories a day, although I don't track as often as I should. I pretty much eat the same meals with some variation all week. I need help!
Edit: I am 5' 5" so definitely overweight and would like to lose 20-30 lbs.
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