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SBEHNKE2 SparkPoints: (2,194)
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1/24/11 8:26 P

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Week 3 was a bit challenging - I did not see the numbers on the scale dropping as quickly as I'd like. (I know, I'm should only weight myself once a week, but I weigh myself every day. And I know the numbers are not the whole story, but I still want to see them decreasing!)

I am VERY fortunate because my husband and my mom are both VERY supportive. Whenever I am feeling discouraged and frustrated, they start talking about how proud they are of me and the progress I have made so far. It is so helpful to have the message boards to talk to people working on the same goals and a supportive family.

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KARWASH76's Photo KARWASH76 SparkPoints: (0)
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1/24/11 7:18 P

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NOMOREBREAKS ~ Thanks for the suggestions! I ended up starting with soup (tomato basil) and then went with a grilled chicken sandwich. I searched for both foods in SP's nutrition tracker, and I used Au Bon Pain's soup figures (not where we ate, but close enough) and Denny's grilled chicken sandwich informtion (again, not where we ate, but the sandwich seemed a litle greasy despite being "grilled" so I wanted to allow for some extra calories). I figure even if I'm off 100 calories or so in either direction, these are much better decisions than I would have made in the past (when the french fries would have been irresistable). All in all, a success!

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PRESHA811's Photo PRESHA811 SparkPoints: (0)
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1/24/11 6:19 P

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Week 3 was really rough for me, but I feel renewed and energized for Week 4. It's off to a pretty good start for me, even though work was pretty stressful today. I somehow managed to keep it all together. Good luck to all of you and keep up the awesome work! Consistency is key. :)

NOMOREBREAKS's Photo NOMOREBREAKS SparkPoints: (0)
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1/24/11 10:45 A

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Thanks Kevin! I'll have to start checking out the smoothie mixes and protein powders and the like! That's a great idea.


Karwash:
The thing about restaurants is that you're really the boss. The chef should always be willing to make any special accommodations for you. You can usually request different sauces (tomato based instead of cream based for example) and ask for things to be steamed and cooked without butter. At the worst you can ask them to put sauces and gravy on the side so you can determine how much to add.

Some people find it better to eat an apple before they go out, then they find it easier to send back the bread basket and not snack on it.Eat slowly and really enjoy your meal. Don't worry about cleaning your plate. If there's something you don't like, leave it. And if you get full, stop eating. (If you do eat the bread limit yourself to 1 piece and no butter.)

I usually eat only 1/2 of the meal when we're out, and then I take the rest home. After I enter it all to the best of my knowledge and the numbers are still low I may eat more. Otherwise I have a great treat for the next day.

I once read a tip that said to order from the appetizer menu (servings are smaller) and get a salad to go with it.

Drink water! Don't order your calories in liquid form while eating out.

Start with soup or salad. Broth based vegetable soups are usually low calorie. And most places will have lowfat dressings (ask for it "on the side" so you can determine how much to add), if not ask for a vinaigrette.

Look for dishes with whole grains and lean proteins. Like Brown rice and chicken or fish. You can ask to substitute some things. Like fresh vegetables instead of fries.


And here's some good tips I found online:

Main Entrée: When out to eat, usually the more expensive the steak the less fat it contains. Avoid anything with "fried" or "creamy" in the name. They're a quick way to double the fat, calories, and even carbohydrates (especially from breading). Order grilled, broiled, baked, or boiled. Trim visible fat off meat and poultry. Remember, a 3-ounce portion of meat is about the size of the palm of your hand.

Make a grilled chicken sandwich healthy by ordering it without mayonnaise or butter. Instead use a mustard.

If you have to have a hamburger, then eat it without half the bread and load it with lettuce, tomato, and mustard and no mayonnaise.

If you can not turn down a very fattening meal when you are over at a friend’s house or at a dinner party, then just eat a little and do a few more minutes of cardio that evening or the next day.

Avoid those pasta plates that have very little protein, but has fattening sauce and full of carbohydrates. If you must have pasta, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories.

Avoid fried foods whenever possible! Your arteries will thank you!

If you have a choice of side dishes, choose a baked potato or steamed vegetables rather than French fries. Even if choices are not listed, ask your server to substitute vegetables or a baked potato for French fries.

Diet Dining Secret: Split the entree with your dining companion or take 1/2 of it home.



Desserts: Leave a little time for your food to digest before you order a dessert. Give your stomach time to send signals to your brain you are full (it takes about 20 minutes). If you still want a dessert, consider splitting it with one of your companions. Remember, half the dessert equals half the calories.

Some healthy choice desserts include sorbet, a yogurt dish, fruits, or melon. Another idea for dessert could be a cup of coffee with a small scoop of ice cream as your creamer.

Diet Dining Secret: Share your dessert. Never, ever eat the whole dessert yourself.

~*~*~*~*~*~*~*~
I prefer to be true to myself, even at the hazard of incurring the ridicule of others, rather than to be false, and to incur my own abhorrence. (F. Douglass)


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KARWASH76's Photo KARWASH76 SparkPoints: (0)
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1/23/11 3:00 P

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I'm excited, too. I keep thinking about all the research that has been done regarding what it takes to form a habit. While numbers vary, I'm guessing we're getting pretty close to transforming short-term behavior changes into long-term habits. I certainly hope so. I'll be facing a new challenge this week: going out for lunch at a non-chain restaurant. When I was eating anything I wanted, I loved non-chain restaurants, preferring local businesses to the "big guys." Now that I'm tracking my calories so closely, however, I'm worried that I'll get the figures off and get off track since I won't know exactly what's in the food I'm eating. Any suggestions?

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1HABITATATIME's Photo 1HABITATATIME SparkPoints: (0)
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1/23/11 2:52 P

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I'm excited to be starting my 4th week! I think it's time for me to re-evaluate my goals. I think I'm ready to say I have some of them under control and I'm ready for some new challenges.

Keep going, everyone!

KLEWISN's Photo KLEWISN SparkPoints: (6,786)
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1/23/11 2:44 P

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Well Done NoMoreBreaks!!!
I have really been addicted to SparkPeople and have been telling everyone about it.
I keep reviewing and changing my goals and workouts every week trying to find that right mix.

In the past I found when I needed to increase calories in my menu I added a protien smoothie with some flaxseed oil for those extra healthy calories. The trouble is finding the right protien powder for your taste. Taste great with frozen fruit, low fat milk or soy milk, yogurt. Just experiment and find what works for you and your taste. And of course the numbers.

Keep up the great work.

Kevin

......Kevin........


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NOMOREBREAKS's Photo NOMOREBREAKS SparkPoints: (0)
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1/22/11 11:17 A

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That's right we've all almost been here a month all ready!

So...how is going?

I hope we all made it through week 3, it tends to be a tough one.

I'm still not focusing on the exact numbers even though I end up weighing in twice a week because of the Wii game automatically doing it. But I lost again this week, quite a bit, and I'm now down 13.5 pounds in all.

I'm still trying to work out my foods and am concerned with Sparkpeople raising my caloric requirement again. I find myself increasing not-so-good for me stuffs to get the numbers high enough (instead of a fourth table spoon of margarine I can now double or triple that). I don't WANT to increase those things, because I understand once I'm down in weight and maintaining I will have lower caloric requirements and it's going to be ALOT of food to come down off of. As it is now I'm so full during the day that I feel kind of ill.

So this week had not been fun.

In the Official Healhty Family CHallenge we've been adding in more whole grains and that went pretty well. I'd had it in the menu to make a turkey casserole using the frozen pasta and veggie mix I had, but after thinking of the challenge I decided to make it with brown rice and fresh broccoli. And it was SO GOOD!

We're having problems being active as a family though. No one is ever home except when it's dark and cold and raining and they're doing homework!

I had a few problems sticking to my personal improvement chart. I didn't shave my legs and didn't soak and scrub my feets...little things, but things that help me feel so much better about myself. I don't like missing them, and really skipping out on the stuff like that has always been the beginning of so much worse.

I was thinking about adding in some resistance training this week. I think it's probably time to tone up a bit and fire it up.

~*~*~*~*~*~*~*~
I prefer to be true to myself, even at the hazard of incurring the ridicule of others, rather than to be false, and to incur my own abhorrence. (F. Douglass)


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