Fitness Minutes: (27,633)
2,361 12/6/13 10:36 A
I took a look at your food tracker and it looks a lot like mine did two months ago. Lots of processed foods and lots of sodium. I also notice not a lot of vegetables. How much water are you drinking daily? That makes a big difference, too. They say half your body weight in ounces, so about ten cups is probably what you're looking at needing.
Having been thrown into premature menopause myself, I know how hard it is to lose weight after that. What I have found is that tons of the so-called "healthy" foods are doing more damage than good. Processed deli meat? High sodium-dump it. Same with string cheese and other processed foods. Instead, use real meat in your meals. Instead of processed ham, cook a spiral ham and save the slices in the freezer for sandwiches later. Slice some real cheese instead of eating string cheese. It only takes a minute longer than grabbing the string cheese. And have at least two servings of vegetables at each meal. The best way is one fresh vegetable option (salad) and one denser cooked vegetable option (steamed broccoli).
At my nurse practitioner's recommendation I started on an anti-inflammatory diet about six weeks ago. I now pay less attention to how many calories I'm consuming and more to what I'm consuming. I've lost sixteen pounds in that time and I'm learning what works for me. The thing is-not everyone reacts to various foods the same way. You can learn more at the Anti-Inflammatory Diet SparkTeam. I'll send you an invite. :)
I agree to many carbs ...with a few tweaks...you might see some weight loss
granola bars....11 grams of sugar, change Granola Bars to 20 Almonds which are heart healthy and even help reduce cholesterol
Change your whole milk ( check the sugar) to skim
Orange juice has lots of sugar switch to a whole orange for fiber and less sugar
Oiled popcorn to air popped with Parm or Romano cheese on top for protein
Bananas which have three natural sugars, namely, sucrose, fructose and glucose and have more concentrated sugar as they ripen switch to berries which have the least impact on sugar and have good fiber as well.
Bacon is loaded with salt...try low sodium bacon or turkey bacon.
Bread has a lot of salt and maybe try rye bread...Rye bread may be better because of the way the sugars get absorbed into your blood....the sugars in rye flour are absorbed into your bloodstream much more slowly.
Most Cereals are high in sugar and sodium...
Cheerios the Original version has only 1 gram of sugar Puffed rice or puffed wheat which has no sodium or salt or sugar, multi-grain cheerios (medium sugar intake of 6 grams) or Kashi 7 whole grain puffs (organic section and eat with skim milk and berries to sweeten.
Eating too much salt boosts the production of insulin, the hormone that tells the body to store fat. The more insulin you have, the more fat is stored and the more weight you gain.
but the zaftig peasant stock is why you should get that tested [and possibly wave those results in the face of your doc if he/she starts the finger shaking]. if, at your current weight, you only have 20% bodyfat, you're not getting those last 10-15lbs off unless you're willing to basically become an athlete to do so. if your bodyfat is at 30% or another higher number you can reasonably lose the weight. but it's hard to know whether you have weight to lose without knowing bodyfat. i'll mention a friend of mine from college that came from solid german stock. if you saw her in a swimsuit all you saw was jutting hips, elbows, knees, and ribs. but her skinny pants were a size 14 and she definitely work xl shirts. there is a point that big boned has become a euphemism for fat, but there is also the base that some people legitimately do have larger bone structure than others. and with larger bones comes more muscle to support it and it goes on like this. and bodyfat is the way that you find out where you are. a number on a scale is just a number that doesn't really tell you anything. where your bodyfat is at dictates what you can and cannot lose.
Fitness Minutes: (2,249)
338 12/6/13 8:16 A
Nireren: haven't had bodyfat tested, but I'm built on the zaftig side -- I come from good Russian peasant stock, so I'm "broad where a broad should be broad," and always have been!
I'm not really striving for a pencil-thin physique (not necessary at any age, but certainly not at mine!). But I do want to get down to a weight where I'm not shopping for extra-large shirts or looking at an "overweight" wag of the finger from my doctor. As you can see, I'm really only talking about losing 10-15 pounds, but since going through menopause that's become extraordinarily difficult!
Really appreciate the tweaking ideas from everyone: VERY helpful.
have you gotten your bodyfat tested? because while bmi is a great starter goal to aim for, it's certainly not the most accurate or be all, end all number. and there are people who have bodyfat numbers where you want them to be that are overweight by bmi. if you're in that boat, it's the reason why you're having so much trouble. you're trying to lose weight that you just don't have to lose.
as far as what you're eating, if the extra 100-200 cals aren't everyday what you need to be looking at isn't what you're snacking on, it's what makes up the rest of your day on the days when it's easier to succumb to the unplanned snacks. because what you do to get you to that place is what you need to work on. it might be spacing. it might be that you're eating something that doesn't really satisfy you. if you're really needing that cheese stick, then you might want to try planning more fat and protein into the meals and snacks that you had that day and see if that tweak makes them more sustainable. you might find that instead of two clementines, you need to have a clementine and a half ounce of cheese. or that you need to have half a banana [pop the other half in the freezer to make ice cream with] with peanut butter instead of just a banana if you want to not be hungry in 45 minutes. perhaps instead of having both nature valley bars at once, you could have one of them with a little broccoli slaw type salad. when you have a very small deficit it becomes more about tweaking than about making big changes.
Fitness Minutes: (2,249)
338 12/6/13 7:25 A
Carbs? Really? I'm not that up on carbs, but the numbers are all within the SparkPeople ranges, so I figured they were fine... though I often do have a hard time getting enough protein in the course of a day. I'm just not a big meat fan, and on some days I don't really eat it.
My go-to snacks have been string cheese, hummus and crackers, and those nature valley almond bars... I have been figuring that they're fairly protein-rich and they're certainly filling and tasty. I do go to fruits from time to time (clementines at this season); yesterday I had a banana and two clementines, I had split pea soup, etc. and thought I was doing pretty well for veg and fruit!
Would you be able to translate the veg/protein/fat suggestion into food ideas? I guess I thought hummus, yogurt, string cheese, etc. would fit, so maybe I'm not understanding!
Re the exercise, I go to an exercise class (intervals/kickboxing) on Mondays and Fridays, and try to get in about 1/2 hour of brisk walking another 2 days a week. I do a fair amount of stretching between bouts of work (I am a writer). I could potentially take another class, but find that it's hard to do on days when the work load and kid-chauffeuring are very heavy -- so figured I'd start with the two and stick with that for a while.
My schedule is a bit nuts, as I act, sing, direct, am self-employed, and have two teenagers -- so am doing my best to keep it all balanced!
Fitness Minutes: (2,155)
1,230 12/5/13 11:43 P
I would definitely second the suggestion to look at the high carbohydrates for one way to cut a few calories without feeling hungry (and improve health overall -- if carbohydrates are so high on a relatively low-calorie diet, quite probably other things are getting short-changed).
You probably can do this, and get where you need to go, with just a little bit of extra discipline on food you are not really hungry for (the pretzels for example), and some modifications to what you eat, to make it more likely you can get through the day on 100-200 fewer calories than your current goal. (For example, replace say 400 calories of starches each day with 300 calories of nice bulky, fiber-y vegetables, protein, and fat, resist the pretzels you're not hungry for, and hopefully suffer hunger crises less often. Slip in 10 minutes worth of moderate-intense exercise whenever you can and voila you have 1/2 pound per week probably without doing anything very drastic.) You wouldn't lose weight quickly doing that, but you'd get there eventually. You also probably would be able to go back to your current calorie totals once you reach maintenance, since you're so close already and your metabolism needs won't change much, so the thing about being always hyper aware of that last 100 calories might not be a forever thing either, though of course we all have to be somewhat careful.
Fitness Minutes: (2,022)
36 12/5/13 11:07 P
its not just the calories eaten hey you can have a big mac and still be under the calories you require. try a system of 3 proteins 3 vegtables 3 healthy carbs 2 milks 1 fat 2 dairy its what you eat as much as how much. protein will help with night hunger too
Fitness Minutes: (73,268)
3,186 12/5/13 10:47 P
I just took a look at your tracker and HOLY CARBS! It looks like you had 233 today, which is much too much for anybody. Your calorie ranges aren't terrible, but you almost always seem to be consuming too many carbs. No wonder you are hungry--you need more calories from filling proteins and fiber-rich veggies/legumes and not so many calories from salty crackers.
If you were to stay around 125-150 G/day of carbs, I bet that you would see a huge difference. That and increasing your exercise (say going from 2 days a week to 4 days a week) and I bet that you would have the rest of that weight off in a month or two.
Fitness Minutes: (73,268)
3,186 12/5/13 10:33 P
When you say that you take two exercise classes a week, do you mean that you only exercise two days a week or do those classes both meet on multiple days?
Fitness Minutes: (2,249)
338 12/5/13 10:11 P
jcow: the tracker is misleading -- I've been away for a few days, and haven't tracked on the road. I never do eat less than about 1300 a day, and usually closer to 1450.
re being close to goal, that's a big issue it seems! I'm at about 156, and want to weigh about 140-145 -- which would bring me down to "normal" BMI. But I just cannot seem to take off those final pounds!
It really does seem that (now that I'm post-menopausal) it's a matter of eating precise amounts of food. If I eat 1300 for two or three days I drop a pound or two; if I eat 1550 for two or three days I go up a pound. But who's gonna spend a lifetime worrying about 100-200 calories a day?
Fitness Minutes: (12,670)
220 12/5/13 9:05 P
Hello, I'm just wondering if your food tracker is accurate. I ook a quick look and some days you're under 1000 calories per day. Maybe your body saves up calories to prepare for those days you undereat?
Fitness Minutes: (2,155)
1,230 12/5/13 8:31 P
When I was still losing weight I did sometimes go to bed (a little bit) hungry. I doubt it was strictly necessary for me, but I did it because I didn't want to be in the habit of eating late at night.
I would definitely not have touched those pretzels. :) Whether I would eat the cheese or not would depend on the situation, but I found it rarely necessary to make such a decision. I wasn't often so starving hungry that I couldn't hold out another half hour or so until the next time I was going to eat anyway.
All that said -- taking what you said literally (100-200 calories a couple of times per week) -- that should hardly be noticeable to your weight. That's about a tenth of a pound weekly, not the difference between losing well and only maintaining. So probably something else is going on. You might need a hundred calories fewer per day somehow, or a little more exercise without actually eating more; more foods that make your body work harder to digest (vegetables especially) and fewer empty calories -- something. I wish I could help more.
How close are you to goal?
Fitness Minutes: (154,440)
14,850 12/5/13 8:02 P
We're all different in what works for us, and your first issue is that you are on a "diet" this is a lifestyle change that you will be doing for the rest of your life "diet's" are short term deals that are never meant for long term thus impossible for most people to stick with for life. So you might try thinking about what it is you are doing in a different light instead of the short term goal that "diet" tends to centre around.
If you have any medical conditions they can impact your weight loss, as can various drugs and age -the older we get the harder we have to work to get those pounds to shift in the right direction (and if in menopause that much harder for some of us).
I track the calories but in reality i don't pay much attention to them outside of trying to make sure that I get in a day what my body needs to function (which means if i go over SPs goals so be it, if under so be it) I watch my carbs because I am a diabetic on insulin so for me I have to track the carbs that come in so I can take enough insulin to cover them - which does effect my ability to louse weight in its own fashion (that and I'm in menopause and have pcos).
You might take it one day at a time, track what you eat yes but don't obsess over it (because it can become an obsession for some) if you don't louse weight this week keep at it, tweak what you did this week next week and move forwards the weight will shift in time. Remember it takes 3500 calories to equal a single pound and burning that in a week though watching what you eat and working out isn't always as easy as it sounds (numbers crunching is easy, the body though doesn't follow that it follows its own deal that you have to learn to work with over time).
Fitness Minutes: (2,249)
338 12/5/13 7:43 P
I don't eat fast food. I don't drink soda. I love fruits and veggies. I sautee in olive oil spray. When I eat sweets I make sure they fit into my diet. I take two exercise classes each week, and do a fair amount of walking. In short, I'm a pretty good, experienced, healthy dieter.
At least 2 or 3 days out of the week, even when I track every calorie, I seem to wind up 100-200 calories over my goal of about 1450.
I'm starving, so I have a 70 calorie reduced fat cheese stick that I wasn't planning on. Plus two pretzels because my husband's eating them and I can't resist. 120 calories. And boom: no weight loss.
If I am really hungry, though, I'm no use to myself: I feel kinda sick and I'm thinking about food all the time!
Plus, I wonder how sustainable it is to count every calorie?
Would love your thoughts on this... is it all about eating a little less on day one to eat a little more on day two? exercising more? going to bed hungry?
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