Try it out. At 360, I couldn't eat enough to not lose 7 lbs a week, when I started low carb. I ate a dozen eggs, and a dozen chicken thighs every day, and kept a lb of beef, and shredded cheese for snacks, in case I got hungry. Try it for a week, and if you gain then track. I started tracking as the weight loss dropped.
Fitness Minutes: (15,376)
1,939 5/21/13 9:02 A
I seem to recall that there were studies that revealed a couple of things about successful dieting. It turned out that it didn't really depend on which diet you picked for very obese people. What mattered was 1) tracking so that you actually know what you are eating, exercising, and 2) having a support network that can help you stay accountable and motivated. Even though SparkPeople is completely NOT a low-carb-friendly place, it is a GREAT site for tracking food and exercise and a great place for the networking support that helps in success (check out the 'Living Low Carb' team!)
I am not a big fan of tracking, either, but I still did it for over two years. It definitely helped motivate me and show me what was working and what was not.
I, too, was quite large when I started. I, too, went the low-carb route. It probably saved my life! I definitely did not do it exactly the way Atkins book describe and I completely skipped the induction phase in the sense that I never regularly ate below 20 g carbs per day. I did, however, take the suggestions of doing a sugar fast (really, the goal of the induction phase) to help get my sweet tooth under control This helped a lot. Being aware of every gram of sugar and carbs you eat can help with that. Also, it forces you to look at the labels. Who knew there was so much sugar in jerky? SUGAR IN JERKY! If you are a heavy carb eater who switches to low carb, you will probably naturally greatly reduce the amount you eat simply by knocking your insulin spikes down and ending up not hungry. I literally cut my calories to less than half in about a week and ended up LESS hungry because I was avoiding breads, sugars, noodles, rice, potatoes. It is truly weird that two Tbs of peanut butter on two slices of bread leaves me hungry an hour later but those two Tbs of peanut butter alone (or on celery sticks) keeps me satisfied for three hours. That seems crazy until you think about the biochemistry of it.
My point is, tracking will help keep you motivated and help remind you several times per day that you are in this to lose weight....not tracking seems to me to be a doorway to eating carbs you aren't even aware of.
Also, about the exercise thing.....as a fellow big person I will say this.....walking to the car, putting on clothes, making dinner, getting the mail....normal life activities ARE exercise enough (or even whatever you are currently able to do) when you are big. I would love to see some skinny 120 lbs person strap on a 200 lbs backpack and then walk to the mailbox without having them call it significant exercise! Concentrate on getting control of your eating and the formal exercise can develop later as your movement becomes easier. For big people, nutrition is the vast majority of what will help with weight loss.
Edited by: BEARCLAW6 at: 5/21/2013 (09:12)
5/21/13 8:22 A
I understand about obsessing over the tracker. There are times when I feel like I eat more when I track. I know it makes no sense. On the other hand, you need to have some idea about receiving adequate amounts of protein, fats, and carbs. I tend to eat lower carb. I don't eat the exact same thing every day, but I have developed food groupings of meals that I commonly eat. It really makes tracking very easy. If I eat a extra cup of broccoli, I don't sweat tracking it. If I eat a extra piece of cheese I will track that. This way of tracking may work for you. For me getting some nutrition every 2-3 hours is working. I try to combine a healthy carb, protein, and a low fat source. I know most people think of low carb as high fat, but I just can't eat like that. Make sure you have the all clear from your provider. Good luck. Punky, you can do this!
Fitness Minutes: (5,830)
3,242 5/21/13 3:53 A
I think you're on the right track. I hope you keep up the great work. :)
Are you getting at least 8 servings veggies/day? Do you want to post an average day's meals in your tracker for better feed back?
If you're just eating meat, fat, and veggies, you are probably OK just eating when hungry and stopping when you're no longer hungry.
If that doesn't work for you tho', you probably need to track so you can make well-informed adjustments. Some veggies are high carb, and some (e.g. corn) aren't even veggies. Tracking can help pinpoint problem area.
Fitness Minutes: (38,653)
23,856 5/20/13 7:41 A
Because of your health issues, it would probably be best that you ask for a referral to a Dietitian to ensure that you are getting a healthy balance. Of course, for her to accurately help you, you really need to record what you eat rather than rely on guess work. Even if it is a week's worth at least. She may be able to give you some good tips as they pertain to YOU to help you.
I understand the PTSD and Major Depression - I've been there myself.
i do think that periodically checking what you're actually getting is a great idea, even if you don't track everything everyday. if you really don't want to do that, at least tick off the portions of food you are getting against the usda shape of the year. figure you should be getting 2-3 protein, 2-3 dairy, 3-5 fruits, 3-5 veg, and 6-11 grains for a total of at least sixteen servings of food. if you're not eating grains, then split those extra 6 or so servings between fruits, veggies and protein. the only thing i would make sure to keep an eye on would be if you're eating the majority of your veg as the really low cal veg [like celery or lettuce] then i would try and make sure you're also getting nuts or something else a little higher cal somewhere else. and if you start to hit issues, just know that this is the first place you should be checking.
Im over 400 lbs. i currently dint excercise and i am pre diabetc. im trying to skip the counting because it makes me obsess about food so im searching for an alternative. i am under cars currently for ptsd and major depression.
Fitness Minutes: (38,653)
23,856 5/20/13 6:56 A
Have you been recording nutrition details anywhere else? If not, it may be that you haven't been eating enough, or that your carbs might be pretty low, or that your protein might be pretty low. If you haven't been tracking anywhere else, I would strongly suggest that you weigh all of your food for increased accuracy, and enter it all into the Nutrition Tracker. Then you will be able to see what is happening rather than wondering/guessing.
It might be that you are exercising too much, or not eating enough to accommodate exercise.
The weight-loss is a bit too quick, so it could be that, too. Unless you are really heavy, then the weight-loss should be around the 2 to 3lb /week, mark.
IF calories/exercise and hydration isn't a problem, then it might be wise to make an appointment with your Dr and see if there is something going on there - like Diabetes and/or low iron, etc.
The tracker reveiled a old bad habit day. what i have been trying lately is to eat all the veggies i want kimiting only potatoes an average peice of meat and a fat. Ive lost 16.5 pounds in a month doing this the only down side is ive been tired.
Fitness Minutes: (38,653)
23,856 5/20/13 6:09 A
I was curious so decided to peek at your Nutrition Tracker (hope you don't mind!) The one full day entered, Just over 1000 calories was consumed with brownies and Soda. You would be best to drop the amount of those - and if you regularly consume that, then it might be better to drop them gradually), and increase your fruit and veges. Carbs are important, and so is quality protein. If the bulk of your protein is meat, ensure it is lean meat. Be careful not to go overboard with protein because it can have serious consequences on your health. My suggestion is to try to stick around the ranges that SP has given, then you won't go too far wrong.
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