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SLASALLE's Photo SLASALLE SparkPoints: (282,208)
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Posts: 12,273
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: 19,469
7/12/18 6:17 A

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Here is a recipe website that I have found helpful:

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

Meghan in Minneapolis, Minnesota, USA

 July Minutes: 2,514
URBANREDNEK Posts: 1,815
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:

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

220 Maintenance Weeks
SHERYLDS's Photo SHERYLDS Posts: 17,618
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 ( 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.
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Edited by: SHERYLDS at: 7/11/2018 (22:04)
Sheryl, New Jersey EST, SUMMER 5% Challenge-KITCHEN CHAMPIONS

 Pounds lost: 3.0 
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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