Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   Panic! Button for Immediate Help
TOPIC:  

Please help me! =(



 
  Reply Create A New Topic
Search the
Message Boards:
Search
  I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top
 
ARCHIMEDESII is the moderator for this forum.
 


SUNSHINE6442
Posts: 1,638
1/3/14 7:27 A

SUNSHINE6442's SparkPage
Send Private Message
Reply
Here are a few tips that may help you

Are you tracking your sodium intake? I saw Swanson Pot pie's on you menu a few times...the pie alone has around 1,000 mg of sodium, maybe even more. And the pizza may be high in saturated fat...There is a lot of salt in bread and cheese and breakfast cereals, as well as, French Fries and fast foods which are also high in sodium, fat, and calories.

Eating too much salt boosts the production 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.

Salt Causes Water Retention. I learned that salty foods can stall any weight loss. I also do not eat any sugar free foods.....as the Sugar Alcohols (which are often used in products labeled sugar free) will raise blood sugar and learned when the body produces insulin to metabolize them and they might even make you crave more food. High carb foods raise blood sugars easily and also some people get cravings and salt addiction may even cause food cravings! Research it if you don't believe me

Maybe build your meals with lean protein, which helps stabilize blood sugar, and pair it with plenty of filling, fiber rich non-starchy vegetables. Protein can keep you full longer and burn more calories during digestion.

Include foods from all of the groups to ensure you are getting a balanced amount of fat, minerals and vitamins, proteins and resistant carbs. Brown rice and barley have resistant starches.....chickpeas, black eyed peas, lentils black beans, butter beans, cannellini beans, kidney beans, soy beans, split peas, navy and pinto beans...they are slow digesting and help keep you full.

Some wild rice in your diet may help..... it has less calories than brown rice, fewer carbs than brown rice, more fiber and higher in protein and should fill you up quicker. Rye bread is another good choice as it too digests slowly and the sugars in rye flour are absorbed into your bloodstream much more slowly.

Pork offers plenty of protein and choices low in fat are Center-cut tenderloin chops, top loin, rib chops, sirloin steak, or shoulder blade steaks. Also flank steak, eye of round, and top sirloin are extra-lean.

Maybe try Jennie O 99% Fat Free Ground Turkey which is only 120 calories for 4 ounces...if available in Canada. Great for stir-fries, burgers, Stuffed Green Peppers, etc.




TINA8605
SparkPoints: (16,616)
Fitness Minutes: (2,966)
Posts: 306
1/2/14 8:18 A

TINA8605's SparkPage
Send Private Message
Reply
I suffer from Portion Distortion as well. When I first started a food plan 10 years ago, it started at dinner once I had loaded (saying that lightly!) I looked at my plate as I was reading the nutrition label on a box. I looked at my plate and said out loud "this is totally out of control" I was 287 at the time.
I got another plate, pulled out the scale and plated up portion controlled servings. What a shock this was. The plate looked empty compared to the 1st plate.
I decided at this moment it was time to get things under control.
I bought a book called Food Counts. No, its not a diet. Its a book of calories, fat, sodium, protein, carbs etc.
You mentioned you're not a fan of fruits and veggies. This book opened my eyes of what I was eating. But it also opened my eyes of other food options I forgot about or wasn't familiar with. I added the 50/25/25 plate plan....50% veggie/fruit...25% carbs....25% protein. I saw the weight just disappearing. I also love to exercise now. I do not use low fat or fat free products. I eat everyday food.
Every body has a plan that has worked for them. Its not a one size fits all by any means. You will have to custom a plan that works for you. Try a little of this and little of that until you find what comfortable for you. You MUST find something your comfortable with or else you wont stick with it. Just a little change a day makes big changes tomorrow. Its a life time change. You'll find these changes automatic as you continue.
I fight with weight every day. I am down to 187 today. At this moment I have a broken foot (cast should be coming off next Thursday...yea!!!!) so I'm not exercising like I like to do. and I have not lost a pound since this happened. I haven't really been trying either. But there are foods I will not purchase and restaurants I will not eat at. At least I have found some control. This will come in time for you too.

Edited by: TINA8605 at: 1/2/2014 (08:23)
ALWAYS BELIEVE THAT SOMETHING WONDERFUL IS ABOUT TO HAPPEN


 Pounds lost: 21.5 
 
0
14.375
28.75
43.125
57.5


SLIMMERKIWI
SLIMMERKIWI's Photo SparkPoints: (111,906)
Fitness Minutes: (31,780)
Posts: 20,415
1/1/14 11:17 P



SLIMMERKIWI's SparkPage
Send Private Message
Reply
Hi - you mention your weight - I take it looking at your photos that you mean lb. If so, then you need to change your tracker because for me It is showing 171KG (I live in the world of kg's:-) If you have incorrectly set it, you may find that the calorie range you are given is different, too.

I would up the fruit/veges, too. There is a huge variety to choose from, so I am sure that if you don't like a lot, there will still be a lot that you will. Also, the way that they are prepared can make a big difference, too. When you choose things like pizza, be very mindful that they are calorie heavy, so you might want to eat a healthier version, and/or smaller pieces and add more veges and perhaps lean protein, to the mix.

If your knee is often problematic, then you might benefit from a check with the Dr, and possibly a referral to a Physiotherapist who can check it out and give you the appropriate exercises to strengthen it.

I also note that you have had c-sections. Is all that cleared for exercises?

I hardly ever weigh myself. The scales are only a small part of this. Be guided more by how your clothes feel; your energy levels; the condition of your skin/hair; the quality of your sleep; and your general fitness. You will find that if you eat within your calorie range, and get the exercise, in time the weight will come off. In my case it took 16 months to lose 50lb, and I happily sat there for a year before deciding to move on down again. When a person is less overweight, the weight loss will be slower.

Take care,
Kris


Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


 current weight: 151.0 
 
211
196
181
166
151


SCIFIFAN
SCIFIFAN's Photo Posts: 1,054
1/1/14 10:55 P

SCIFIFAN's SparkPage
Send Private Message
Reply
I've tried lots of different diets too, although not any that cost money, except for food I wouldn't normally eat. Most will work for a while, but are difficult to maintain, at least for me. And, I usually gained some or all of the weight back. Yo-yo dieting became normal for me.

This probably seems simplistic, but have you tried not doing some certain plan that takes specialty foods/meal plans that are difficult to find or keep up? Since you are this site, you should have a calorie range already. If you try to stay in that range while getting the proper nutrients and continuing to exercise, you should be able to loose weight, slowly and steadily, without any gimmicks or fad diets or pills. A way of eating that you can use the rest of your life is what you need to figure out.

I never weigh more than once a week because otherwise the normal daily fluctuations in weight will drive me crazy.



 current weight: 127.0 
 
140
133.75
127.5
121.25
115


RAINE0208
RAINE0208's Photo SparkPoints: (1,397)
Fitness Minutes: (619)
Posts: 11
12/29/13 4:44 P

RAINE0208's SparkPage
Send Private Message
Reply
I do love Canada. On the flip side, there isnt as many options for weight loss foods. I Had to order no sugar syrup from an US online shop. Or I see "only available in US" on a lot



 current weight: 376.0 
 
381
362.75
344.5
326.25
308


EELPIE
EELPIE's Photo Posts: 1,658
12/29/13 4:41 P

EELPIE's SparkPage
Send Private Message
Reply
Yeah, it's pretty bad here. I've friends who live in France, and they told me flat out, "We (French) don't eat like you do (Americans). I don't know, maybe other cultures view food differently? They said the t.v. commercials here that had food in them seemed very "in your face" with a lot of close ups of the food. They did not find the visuals appetizing at all.

I mean, it's not every single person here, lol...but it does seem to be a lot.

Fyi - best escargot I ever had was in Canada! To this day I remember it fondly :)

You are not fat. You have fat.
You also have fingernails. You are not fingernails.


 current weight: 114.5 
 
148
139
130
121
112


RAINE0208
RAINE0208's Photo SparkPoints: (1,397)
Fitness Minutes: (619)
Posts: 11
12/29/13 4:25 P

RAINE0208's SparkPage
Send Private Message
Reply
WoW! is it really like that in America? I can honestly say, I feel very lucky.



 current weight: 376.0 
 
381
362.75
344.5
326.25
308


EELPIE
EELPIE's Photo Posts: 1,658
12/29/13 3:59 P

EELPIE's SparkPage
Send Private Message
Reply
ha ha Portion Distortion was a huge shock for me in the beginning, and I really wish I knew what it was in our culture (America) that causes it.

Is it growing up with McDonald's supersizing? TV commercials that show a big bowl of chips, a whole bucket of KFC?

Sometimes I'm still shocked at how small correct portions really are.


You are not fat. You have fat.
You also have fingernails. You are not fingernails.


 current weight: 114.5 
 
148
139
130
121
112


RAINE0208
RAINE0208's Photo SparkPoints: (1,397)
Fitness Minutes: (619)
Posts: 11
12/29/13 3:53 P

RAINE0208's SparkPage
Send Private Message
Reply
I do use my digital food scale. Also im Canadian =P
Il ltry and up my fruits and veggies. Although I'm not really a fan of them atm. When i was on Atkins I felt like a rabbit. I was eating AN EXTREME amount of veggies. Ive started adding them back in bit by bit. right now the sight of too much, makes me nauseous lol



 current weight: 376.0 
 
381
362.75
344.5
326.25
308


RAINE0208
RAINE0208's Photo SparkPoints: (1,397)
Fitness Minutes: (619)
Posts: 11
12/29/13 3:50 P

RAINE0208's SparkPage
Send Private Message
Reply
Ok. I think i got it =)



 current weight: 376.0 
 
381
362.75
344.5
326.25
308


ARCHIMEDESII
ARCHIMEDESII's Photo SparkPoints: (131,176)
Fitness Minutes: (198,250)
Posts: 19,550
12/29/13 3:50 P



ARCHIMEDESII's SparkPage
Send Private Message
Reply
Hi, raine !

Thank you for letting the community take a look at your food diary.

All in all, it's fairly balanced. BUT, like many Americans, you could stand to eat a few more servings of fresh fruit and veggies. Some days, you barely have 1-2 servings. For optimum health (and weight loss), a person should do their best to eat 6-9 servings each and every day. I know that may seem like a lot, but dark leafy greens like spinach, kale or romaine lettuce don't have many calories.

So, I'm going to encourage you to increase your servings of veggies. try to eat more broccoli, cauliflower, spinach, kale, peas, carrots, peppers, etc. If Americans should be overeating anything, they should be overeating their veggies.

Also, how are you measuring your serving sizes ? Do you read the labels on the packages ? Do you have a food scale ? In general, you don't need a food scale to help you lose weight, but it is a good tool that could help. It goes back to portion distortion. Most Americans really don't know how much food they eat.

This in an opinion based on the few days that you have posted in your food diary. If you continue to log your food choices, you will learn more and more about good nutrition and portion control.





EELPIE
EELPIE's Photo Posts: 1,658
12/29/13 3:30 P

EELPIE's SparkPage
Send Private Message
Reply
Ok, go to your Spark page, click Edit, then look on the right under Options :)

You are not fat. You have fat.
You also have fingernails. You are not fingernails.


 current weight: 114.5 
 
148
139
130
121
112


RAINE0208
RAINE0208's Photo SparkPoints: (1,397)
Fitness Minutes: (619)
Posts: 11
12/29/13 3:15 P

RAINE0208's SparkPage
Send Private Message
Reply
Oh, I didnt know my page wasnt open. How do i set that? Ive been tracking



 current weight: 376.0 
 
381
362.75
344.5
326.25
308


ARCHIMEDESII
ARCHIMEDESII's Photo SparkPoints: (131,176)
Fitness Minutes: (198,250)
Posts: 19,550
12/29/13 2:51 P



ARCHIMEDESII's SparkPage
Send Private Message
Reply
RAINE0208,

While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. There will even be weeks you gain ! And that doesn't mean you're doing anything wrong. Ever notice your weight goes up during TOM ? most women tend to "gain" weight during their menstrual cycle. Is that a fat gain ? Nope. it's nothing more than a temporary water weight gain that passes in a few days.

I can easily gain or lose as much as 3-4 pounds because of a shift in my water weight. So, don't beat yourself up because you saw the scale go up. As a person loses weight, the scale will go up and down. And that really is perfectly normal.

You don't have your Spark page open. So none of us can see what you've been eating or how much. Have you been logging your food or just eyeballing portion sizes ? If you've just been eyeballing portion sizes, you may be eating more than you think. That would be one reason why you saw such a small loss in a two month period. If Americans suffer from anything, they suffer from portion distortion. They eat more than they think. They don't know what a real portion size is and when they see what it is, they feel gypped.

Do you log your food ? if not, I'm going to encourage you to start logging your food on a regular basis. studies have shown that people who log their food lose more weight than those who don't.

Also, if you have been logging your food, would you be willing to open your food diary to the spark community ? We may notice things that you don't. One thing that I notice when I look at new members food diaries is a definite deficiency of fresh fruit and veggies. Do you eat 6-9 servings of fresh fruit and veggies each and every day ? If not, I'm going to encourage you to increase the amount of veggies you eat. Americans overeat everything EXCEPT their fresh fruit and veggies.

These are just a few thoughts. All we know about you is what you've posted in one small paragraph. To be more helpful, we need more information. What types of foods do you eat ? How many calories do you eat per day ? What sort of exercise do you do and how consistently do you do it ? What's a typical day's breakfast, lunch and dinner ?





EELPIE
EELPIE's Photo Posts: 1,658
12/29/13 1:27 P

EELPIE's SparkPage
Send Private Message
Reply
Have you tried ditching diet plans altogether?

I found there is a pretty simple formula to follow:

A deficit of 500 calories a day equals 3,500 calories in a week. Roughly 3,500 calories equals one pound. Reducing your daily intake by 500 calories a day should give results of about a pound a week.

Add a little exercise a day, you will lose a little more in a week. Add a lot of exercise a day, you will lose even more. For a lot of people, 10-15 minutes a day can do wonders.

For me, that's the basic building block of a good plan.

I take that knowledge, and say "Now, how do I know how many calories I am getting?".

I use the tracker here on SP. I add in everything I eat during the day, which gives me a running total during the day. I think of my daily calorie range as my budget (calorie range given to me by SP when I did my weight loss goal).

My budget is 1200-1500 calories per day (for my starting weight they started at 2,000 calories and subtracted from there, yours might be different). I track what I had for breakfast and lunch, which lets me know how many calories I can "spend" on a snack and dinner.

Now this calorie number, in turn teaches me to learn about food and nutrients. What food can I eat in order to get the most bang for my buck? I research and learn about food (google), and make changes accordingly. A snack of a snickers bar or popcorn? Well, a snickers bar has 300 calories and 15 grams of fat. 4 cups of popcorn has 200 calories and 7 grams of fat (I oil pop mine), and also has a ton of fiber to help me feel and stay full. The examples here are endless..bacon cheeseburger for dinner, or grilled chicken breast with greenbeans and rice?

I've nothing against "Diet Plans", it's just that I feel that if someone keeps trying them and not succeeding, maybe it's time just to use the basics...in other words, sometimes you might not see the forest for the trees.




Edited by: EELPIE at: 12/29/2013 (13:30)
You are not fat. You have fat.
You also have fingernails. You are not fingernails.


 current weight: 114.5 
 
148
139
130
121
112


RUMBLESEAT
RUMBLESEAT's Photo SparkPoints: (1,348)
Fitness Minutes: (82)
Posts: 57
12/29/13 11:59 A

RUMBLESEAT's SparkPage
Send Private Message
Reply
Been there, done that too.

Stay OFF the scale!! I mean it, no monthly check in. The scale is becoming your enemy and is beating you up!
Give it away and never look back. Seriously.

There is lots of stuff on here and have a look at fit2fat2fit website. He's on facebook and has free workouts and free meal plans. On Facebook he offers encouragement.

Chin up. Keep making good choices one at a time. and step away from the scale!!! You really don't need to know how much you weigh...

Finding fun fitness..


 current weight: 157.0 
 
175
168.75
162.5
156.25
150


RAINE0208
RAINE0208's Photo SparkPoints: (1,397)
Fitness Minutes: (619)
Posts: 11
12/29/13 10:35 A

RAINE0208's SparkPage
Send Private Message
Reply
The lists of things ive tried has expanded, to a point that i cannot write every single one down. I recently stopped doing Atkins, after only losing 3 lbls in almost 2 months. Was just getting so expensive! I finally started to say, F THE SCALE and concentrate on working out. I started at 169. Hopped on the scale today, for a quick check in..... and boom im now 171. Now a lot of people are going to say, muscle ways more then fat...... Its extremely heart breaking to see, as I am a VERY slow loser. Ive now completed my 10 days of the 30 day shred( i had to stop after day 8, because of my knee, replaced in with hip hop abs for day 9 and 10). Im now following the workout sheet for HHA. I need some mega encouragement here.




 current weight: 376.0 
 
381
362.75
344.5
326.25
308


 
Page: 1 of (1)  
Search  

I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Report Innappropriate Post


Thread URL: http://www.sparkpeople.com/myspark/messageboard.asp?imboard=32&imparent=32716181

Review our Community Guidelines



 
Diet Resources: eat less carbs | eat less exercise more | eat more exercise less