Fitness Minutes: (64,745)
748 4/20/13 6:27 P
I'm not sure you can do one without doing the other. When I first decided that I wanted to lose weight, the first thing I did was give up Mtn. Dew. I still enjoy a soda with lunch or supper so I will drink 1 7.5 ounce can of coke (only 1 per day) and many times I don't even finish it. I switched from white bread to whole wheat (and this past Christmas found one that is low carb, has fewer calories, and more fiber). I went from 2% milk to 1% milk. I don't eat fast food as frequently as I used to (now 1x/month or less). The way I eat is still not as it should be (especially since I still enjoy things like eclairs, Reese's Cups, and Snickers). The point I am trying to make is to make small changes. Things that you can manage and do for the rest of your life.
Fitness Minutes: (5,830)
3,630 4/20/13 1:27 A
Resticting carbs generally naturally results in calorie restriction due to steady blood sugars.
Rather than focusing on 'carbs or calories' you should be focusing on a healthy lifestyle, which includes carbs AND calories - along with protein and fats, fruit and veges, nuts and whole-grains, AND fluid - preferably with water. If you weigh all of you food and use the SP recommended guide-lines in this department, AND get an appropriate amount of exercise, then you won't go too far wrong.
To achieve this then you are best off to start with baby steps, making one or two changes initially, and allowing your mind/body to get accustomed to these changes before adding something else to the mix. If you have a lot of calories to decrease, you might find it a lot easier if you go down in small increments, because otherwise you could set yourself up for nausea and light-headedness, neither of which are pleasant (speaking from experience.)
If you don't get much exercise now, then perhaps just starting off with a few minutes walk a day, or take the stairs instead of a lift, will be something to start building you up for increasing the physical activities.
Don't think of this as a diet, because it isn't one. This is just about portion control, eating all of our meals. It is about a wise choice of foods MOST of the time, good hydration, appropriate exercise AND rest. It is NOT about starvation, deprivation, or overdoing exercise. It is not about skipping meals or Undereating.
By making a small change, I managed to lose 50lb in 16 months, and I happily sat there for a year before deciding to move on down again. I am now at my goal weight after having been overweight for about 30 years. I have been at my goal for over 2 years, and I STILL weigh all of my food and enter it into the Nutrition Tracker to ensure that I stay there. Doing that was actually what gave me the ability to stay focused AND on track. Because I had accurate feedback from there I was able to tweak as and when necessary.
Good luck for your journey - I am sure that if you follow the SP guidelines, you will reach your goal - just don't be in a hurry to get there :-)
Take care, Kris
Fitness Minutes: (2,987)
4/19/13 11:03 P
The current trend is to focus on carbs and forget about calories, and while there is a growing body of evidence that shows limiting carbs aids weight loss, the long term effects of this approach are yet unknown.
On the other hand, if you just focus on calories, you'll end up obsessing about totals instead of eating healthy foods.
In my opinion, you shouldn't be focussing on just one single metric - you need to look at the whole picture.
You haven't provided any information about what sorts of foods you currently eat, how often you eat, etc...so my advice would be to use the nutrition tracker on this site diligently for a week, and you'll get a good idea of where you are going wrong to get you started in a new direction.
It will show you if you're eating too many calories, and also if the proportion of carbs, fat and protein are in balance or way out of whack.
The most important thing is to try and stay balanced and not stress about getting it wrong...there is so much to learn when it comes to nutrition, it will take you quite a while to get your head around it...but tracking nutrition is a really good place to start.
You'll probably be amazed by what you learn in just a month!
Hope that helps a bit...
4/19/13 9:23 P
i am 54 and need to lose 100lbs iknow i can do this with lots of help but with all the diets out there im very confused if ishould count calroies or carbs ..carbs are faster but i need something i can do for the rest of my life...thanks for any info
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