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NIRERIN Posts: 14,437
11/17/18 7:43 A

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If your mind wanders a lot, then don't set a book of goals that you suddenly want to accomplish. Pick one to three actionable things to work on and keep those posted where you can see them. Something as simple as a piece of paper on your fridge with two columns of seven boxes (so that you can check off each goal as you accomplish it this week) and one serving of fruit written by one column and walk five minutes by the other column (or walk time and servings of fruit so you can fill in numbers each day) works wonders. I'd also recommend posting a list of cheap and easy options as you find them. One column for breakfasts, one for lunches, one for snacks and one for dinners. Deciding is often the hardest part for me, so if I have a list that has the work I have already done and can just pick from that, well, it makes life a lot easier.

-google first. ask questions later.

ETHELMERZ's Photo ETHELMERZ Posts: 23,277
11/11/18 8:44 A

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Eggs instead of big cuts of meat.

KATTHOMAS2 Posts: 219
11/10/18 7:48 P

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Homemade soups are inexpensive and a big hit with my family.



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BANKER-CHUCK's Photo BANKER-CHUCK Posts: 7,263
11/6/18 8:50 A

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Soups

Chuck

1/1/10 Start Wht 279 lbs
12/1/15 Goal 180

**Maintain** "OR" set new Goal! 170's maybe??


 current weight: 197.8 
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-POLEDANCEGIRL-'s Photo -POLEDANCEGIRL- Posts: 14,902
8/15/18 1:01 P

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Plan your meals and snacks out. That way when you're at the grocery store you don't buy things you don't want/need. I am able to keep my budget in line doing this as well as my calorie intake under control.



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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (273,316)
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8/5/18 10:09 P



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As others have pointed out, before embarking on anything, please talk with your Dr. for a thorough evaluation re your health. Apart from overeating and eating an excessive amounts of the wrong foods, sometimes there are medical issues which contribute to weight issues...... i.e. medications and/or underactive thyroid. Sleep Apnea can also contribute because when a person is very tired, they often tend to crave rapid energy type foods. Weight issues can cause or make worse, Apnea. If you are always fatigued, it might be worth a Sleep Study to see if that is the problem. I had one done 18 months ago. It turned out I had severe Obstructive Sleep Apnea, stopping breathing for 60 times PER HOUR and for up to 15 seconds at a time.

Just make gradual changes to your diet. Examples are reducing soda/juice (or alcohol) and replacing with water. Instead of eating a piece of cake or confectionery, eat a piece of fruit. It doesn't have to be a whole piece. Even half and apple or one date is a good swap.

Where it comes to your exercise, you have indicated you have back issues. I would suggest that you ask your Dr for a referral to a Physiotherapist who will be able to properly examine you and then give you the appropriate exercise to help strengthen your core, which in turn can help with back pain. I have arthritis of the spine and scoliosis, and found the the Physiotherapist absolutely invaluable and now I seldom have any pain, UNLESS I am on my feet too long, and lift/push/pull things that I shouldn't

As far as budget is concerned, one of the best ways to deal with it is to buy as much healthy stuff in bulk when it is on special as you can afford, and bulk cook. I do this and freeze in single serve containers. It works out tons cheaper ... one lot of power/gas; one lot of cleaning up; and of course, when you are too tired or busy, you have a ready to eat meal that just needs a quick zap in the microwave.

I only buy meat when it is on special, but have meat every day. I reduce the amount of Casserole meat and replace it with Lentils; chickpeas; beans; and then add chopped veges. I can make 4 chicken drum sticks do 5-6 meals that way, and it really doesn't seem like you are eating less meat at all. I add veges and lentils to my gravies for thickening, and puree them down.

I use a double-protein Greek Yoghurt and cottage cheese as good sources of protein, which helps to make up for reduced meat. I very seldom buy processed foods.

I buy frozen veges when they are on a really good special, and often they are cheaper than fresh, yet just as nutritious, and at times even more so because sometimes 'fresh' is a few days old by the time you get it home, whereas frozen is generally frozen within hours of being picked so the nutrients are locked in.

Below is a link to an article "Eating Healthy on a Budget" which you should find very helpful:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=511


Good luck,
Kris

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


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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (207,385)
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8/5/18 3:36 P



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CHRISLCONNER79,

Another member already brought up a good point. When is the last time you had a full physical ? Before you start making any big changes to your lifestyle, you should get a full physical. There are some important numbers you need to know such as blood sugar, cholesterol, triglycerides, iron, HDL, LDL, etc. You need those numbers as your base. As you learn to eat right and live a healthier lifestyle, those numbers will improve.

Also, do you know if you're pre-diabetic ? If you're pre-diabetic that will effect what you need to eat.

So, if you haven't been to the doctor in a very long time, it's time to go.

As far as what to eat, what are you eating today ? One simple thing you can do is make the meals you eat now more healthy. Let's say you enjoy eating pizza, don't we all. How to make pizza more healthy ? instead of eating 3-4 slices or a whole pie, have 1-2 slices with a BIG leafy green salad. Instead of asking for pepperoni, ask for a piece with peppers, mushrooms, garlic or spinach.

Eating more servings of veggies is never a bad thing. Think dark leafy greens like spinach, kale, broccoli, swiss chard, etc. Eat more salads. When you look at your plate, the salad should be the main course and the meat should be the side dish.

What veggies are you eating now ? Can you describe a typical day's menu ? If we had an idea of what you're eating, we could give you menu ideas that would help you lose weight and save money.

One way I save money is by purchasing the veggies that are on sale and in season. The other day, I bought a big head of kale for $3. that may sound expensive, but that head will last me a week's worth of salads. Corn is coming into season. that will be cheap and plentiful at the markets. In the fall, it's apple season. I love snacking on apples.

Frozen fruit and veggies are nutritious and inexpensive.

You've got to start somewhere, so why not start by increasing the amount of fruit and veggies you eat. Decrease the amount of junk i.e. chips, cookies, pastries, coffee drinks. How much money do you spend on Starbucks each week ? Many Americans spend a lot. If you are spending say $5 a day on a Starbucks coffee, it's time to learn how to brew your own ice coffee. Starbucks coffees are not only expensive, they can be high in sugar and calories. One grande could easily top 400-500 calories.

There is a lot to learn, so start slowly.





BANKER-CHUCK's Photo BANKER-CHUCK Posts: 7,263
8/5/18 11:02 A

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I save money on a diet. I cut out expensive fast food and candy

Chuck

1/1/10 Start Wht 279 lbs
12/1/15 Goal 180

**Maintain** "OR" set new Goal! 170's maybe??


 current weight: 197.8 
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SLASALLE's Photo SLASALLE Posts: 12,931
7/12/18 12:31 P

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They (whoever "they" is) say that losing weight is 80% food intake and 20% exercise.

First, have you talked to your doctor and been cleared for exercising?

Start VERY SLOW with the exercise, especially with any health issues. Just a few minutes at a time, then move to several times a day for a few minutes, as able. NOTE: SparkPeople has several seated exercise routines you can try.

Eating: Shop the sales. Stock up when things are on sale.

Inexpensive proteins that go a long way: eggs, tuna, beans, beans and more beans.

Frozen fruits and veggies are always excellent choices and less expensive, especially if purchased on sale.

Good luck!!!



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MLAN613 Posts: 20,325
7/12/18 6:17 A

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Here is a recipe website that I have found helpful:

www.budgetbytes.com/

I have tried several of the recipes and they are very delicious.

Meghan in Minneapolis, Minnesota, USA


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URBANREDNEK Posts: 4,027
7/11/18 11:12 P

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A few things to consider:

- Do you cook at all and do you enjoy it?
- Do you need to have a lot of variety, or are you happy to have the same thing a few days in a row?
- Are you willing to do some batch cooking?
- Do you have a separate large freezer (chest or upright) where you can keep bulk bargain purchases as well as batch cooked items?
- Do you have a medical need or personal preference to go lower carb, or vegetarian, or any other "special" diet?

If you enjoy cooking, will do batch cooking, and enjoy the same thing a few days in a row, then it really is easiest to set up a "base" menu, shop in bulk for bargains, and do a couple of solid prep / cook times each week. Keeping it simple like this also means that it is easier to just stick with the plan, without having to think about it very much.

Some not-too-expensive suggestions:

Breakfasts: go with eggs with frozen vegetables

You can either cook fresh each morning, or do a batch cook of mini-crustless quiches like these: recipes.sparkpeople.com/recipe-detail.asp?
recipe=1629064


Bake a couple of batches at a time, planning on having around 600 calories total for breakfast (so - 3 of the minis in the above recipe), and use different vegetables for each batch (whatever you found on sale, either fresh or frozen). These will stay good in the fridge for a few days, or can be frozen then thawed overnight for a quick re-heat in the morning.

Lunch: Salad, or soup, or stew

Depending on your preferences and the time of year, either a big bowl of mixed greens with some added other vegetables (again - whatever was on sale), topped with your protein-of-choice (tinned tuna or salmon can often be found quite cheaply - and if you mix it with plain Greek yogurt it makes a tasty dressing with even more protein) --- OR a large serving of soup or stew that you make in large batches and then freeze in serving sizes (do some searching on the Spark Recipes site for ideas).

Dinner: Protein, starchy vegetable, mixed vegetables

As already suggested, watch for the less expensive cuts of meat to be on sale (chicken thighs or whole chickens, stewing beef, thin pork chops) and buy as much as you can afford, then freeze until you need it. Pick up starchy root vegetables when they are on sale (potatoes, turnips, rutabagas, radishes) and pick up onions, garlic, mushrooms from the bulk areas. Watch for best prices for either fresh or frozen cauliflower, broccoli, brussels sprouts, asparagus, green beans, and peas (and freeze extra if you purchased fresh), and pick up as many squash as you can as they come available (summer and winter squash both can be found quite cheaply).

Snacks: Greek yogurt or cottage cheese with fruits; or some raw veggies with a yogurt or cottage cheese based dip; or some soup or stew or salad (I'm a fan of having a "meal" as a snack)

Stock your pantry with some extra virgin olive oil, your favourite base spices, a few different types of vinegar (white, balsamic, apple cider), some pure peanut butter, and some tins of low-sodium tomato sauce and tomato paste. If you can afford it, add in some flaxseed and nuts --- they make wonderful additions.

Pick up plain Greek yogurt (or buy some whole milk and make your own) as a base for snacks and desserts, and get in some fruits as they come on sale (apples or oranges all year, frozen all year, berries and melons during the summer).

If you keep it simple, put together a planned menu for a whole week, shop for that menu (making swaps as needed to suit sales), batch cook, and then just eat to plan --- well, that is going to take the least amount of money, time, and thinking.

Hope this gives you a rough place to start from!

Sir Terry Pratchett:

"Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."


Starting weight: 258 lbs
Maintenance Range: 147-155 lbs


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SHERYLDS's Photo SHERYLDS Posts: 17,757
7/11/18 10:04 P

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I find making dishes loaded with veggies the best deal....particularly bags of frozen vegetable combinations. No waste and relatively inexpensive. And I add little chicken broth with some olive oil to saute my dishes. It minimizes the calories while packing a lot of flavor. And I love one pot meals.

I buy chicken thighs (which are inexpensive). It takes a second to strip the skin off and 5 seconds to de-bone. I live in the NY/NJ metro area and the local food stores sell them at $.99 cents a pound.

Another protein I never thought I would like is tofu. I finally watched the YouTube videos on making it and now I am hooked. Tofu adopts the flavor of the sauce you make it with and 2 tbsp of an sauce (be it asian, or BBQ, or a little srirachi) and cooking it with lots of other veggies (again..in a little chicken broth with olive oil) makes a phenomenal meal. A package of firm tofu runs about $2-$2.50. And even if you eat a third of the package it is still very low cal. Or try baked tofu with a little sauce...also very tasty.
emoticon emoticon

Edited by: SHERYLDS at: 7/11/2018 (22:04)
Sheryl, New Jersey EST, SUMMER 5% Challenge-KITCHEN CHAMPIONS


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CHRISLCONNER79 SparkPoints: (390)
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7/11/18 9:17 P

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im trying to lose weight was at 398 ish few onths back and i way now roughly 370 ish its hard fr me to get loser then that currently so im looking for an edge to help me. my goal is to get close to 200 or what my weight category is for my hieght at 6' 4"

and i also would like help on staying commited my mind wanders alot so i tend to forget things

any and all help is greatly appreciated

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