Fitness Minutes: (34,538)
22,600 3/4/13 6:34 P
Weightloss in itself is about the calories we consume compared to the calories we burn. Yes, we can lose weight by eating heaps of junk, so long as the calories consumed are appropriate, BUT if we eat a lot of junk, then our health WILL suffer in the end, through conditions such as osteoporosis, heart issues, energy, and a slew of other things - none of which are desirable.
This isn't just about weight-loss - this is a Healthy Lifestyle Journey, which includes weight-loss where and when necessary. This means healthy, balanced nutrition to ensure that our body gets the nutrients that it NEEDS on a daily basis. You can be calorie rich but nutrient starved!
I try very hard to limit myself to one 'junk' item per day. This really helps keep my added sugar and unhealthy fat intake to a minimum. Plus, knowing I get something non-diet-foodie, makes binges nonexistant in my world.
Fitness Minutes: (35,176)
3/4/13 5:19 P
Our bodies don't function as simplistically like a calculator, meaning calories-in-vs-calories-out. Obviously, the whole calorie thing certainly does figure prominently into the equation, but like Arch said, quality of what you eats really does matter.
This time around, as opposed to the last 2 x's I lost 50 lbs & regained it, I decided to try ramping up the fruits and veggies and basically eat healthier while still not depriving myself. Happy to report that this time, the whole process was not like the tortuous "dieting" of yesteryear, and it's been easier to keep my loss / fine tuning through maintenance.
Having seen the power of 6-9 servings of fruits & veggies a day, I'm hooked for life. Even on days I didn't track or decided I was going to go over my calories (say, a holiday other special occasion), I'd still get those veggies in no matter what and I never seemed to suffer the consequences.
For most, losing weight is about 80% nutrition, 20% exercise. Having said that, I aim for my food intake to be at least 80-85% good, healthy food but I leave myself wiggle room of about 15-20% for occasional indulgences, being human, etc. Portion control will probably always be a toughie for me but I'm learning...
Fitness Minutes: (226,065)
3/4/13 3:55 P
While it's true that most Americans eat too much and need to eat less, the problem is that they are eating too much of the wrong foods and not enough of the right foods. QUALITY of the food you eat has a huge impact on your health and your waistline.
Losing weight isn't just about cutting out fast food or junk food. It's about eating high quality foods that nourish our bodies. Do you have to give up fried foods or fast foods to lose weight ? Not entirely. While we all should eat healthy diets, we are also human. You shouldn't eat at McDonalds every day. But that doesn't mean you can't enjoy a small fries once in a while.
Spark People isn't about deprivation. It's all about moderation and portion control.
What can you eat ? If you're not sure what to eat, then start with the basics. Do your best to eat 6-9 servings of fresh fruit and veggies each and every day. If that seems like too much, then start with 2-3 servings and each week, add a serving until you are eating 6-9. Eat whole grain breads and cereals. Try to avoid highly processed foods, but if you do like certain brands, just be mindful of the portion sizes.
Here's the thing, you want to learn to eat healthy, but you don't want to starve yourself either. Eating too little can hinder your weight loss. I know this is going to sound strange, but a person has to eat in order to lose weight.
Do you cook ? One thing many members will tell you that if you're trying to lose weight, try to home cook most of your meals. If you're not sure what to cook, check out the spark recipes section. Chef Meg has lots of great recipes posted and if you don't want to try those, hundreds of members have posted recipes.
So, why not check out the spark recipes sections for ideas for meals. If you like enchiladas, you don't have to give up enchiladas. there are healthier recipes posted.
Start slowly. don't try to do everything at once or you will end up frustrated. No one ever became a healthy eater overnight.
3/4/13 3:23 P
Yes, it really is true.
Actually, you can eat fast food and fried food, too, if you want. I include chocolate every day, ice cream occasionally, fast food occasionally, and basically whatever yummy thing I want, just as long as it fits in to my calorie goals for the week. If I hadn't already planned for something, then I make sure to plan it in for the next week!
My goal is a sustainable, enjoyable, healthy lifestyle. My taste preferences tend towards more nutritious, whole foods, but I don't see any reason to discard any food that I like. I track my main nutrients (iron, folate, B12, calcium), so once my foods have those covered, then I consider everything else as fair game. I have found that portion control is really the basis for me, and weekly calorie goals help me with that.
So far, I'm losing weight at a very comfortable 1-2 lbs per week, I'm thoroughly enjoying what I eat, I'm not having to obsess about food or exercise, and am looking for this to be a permanent lifestyle. At some point the weight loss will stop, at the point where my caloric intake matches my caloric expenditure. I'll assess at that point if I am healthy enough to stay at whatever weight that may be, and then consider whether I need to make further changes or consider this my maintenance lifestyle.
What works for each person is different, so this type of approach may not work for you, or be suitable for reaching whatever your goals are. Lifestyle changes need only be as restrictive as you want them to be - you get to decide which choices will make you happier.
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