I just wanted to say thank you to everyone that's responded. I've been tracking since Monday. I seem to stay around 1300ish calories with a ratio of 30% carbs, 30% fat and 40% protein. I'm not going to weigh this week because I know I've gained a lot since last time I weighed and I just can't bare to see the scale. That and I'm just about to start my woman's week, so I'l wait til that is over and it gives me another week under my belt of tracking. This contains some great advice. Our family hasn't eaten white flour in Lord only knows how long and we typically don't eat sugar. Our down fall is tacos/pizza/nachos. We typically eat healthy (in that we only eat whole grain, mostly organic and grass fed beef and free range chicken), but large portions so I think that is the main problem. I think I'm going stop buying my Amy's organic frozen meals and start making my own meals and freeze them to grab and go to the office. Thank you again to everyone that has jumped in to help me over this hump.
Fitness Minutes: (222,400)
7,963 7/11/12 11:11 P
Just jump in and do what feels good for you.
Fitness Minutes: (34,953)
2,323 7/11/12 8:20 P
I thought I would check back in to see what others had to say. I like all the advice and it is true. Do what is good for you.
i feel your pain. I was w/jenny craig years ago and lost some weight. put it on. started SP but it barely worked for me cuz the motivation was in the crapper. been on and off w/SP. now i'm at my heaviest and it all happened so fast I'm worried about my health.
Any time you catch yourself saying "I tried.....", then you know you had a diet mentality--something with a beginning and an end, a period of suffering and deprivation followed by attainment of your goal and then a return to "normal" eating. IMO, that's what needs to change first. This is a journey that you'll be on for the rest of your life, one you can be successful at if you don't give up, ever!
Don't start anything you're unwilling to do for the rest of your life. You've gotten some great hints to start your journey already, so pick one small change and roll with it. Once you've got that one down, move on to another. Small changes will add up to big results if you give it time to work. Don't even consider anything extreme and don't eliminate any food groups entirely.
As far as the cooking goes, there are a LOT of ways to cut down on time spent in the kitchen without sacrificing quality nutrition or resorting to highly processed foods. Do some batch cooking on the weekends and portion it out and freeze; make use of a crock pot (one of my favorite kitchen tools); wash and precut all your veggies and store for quick snacking or steaming; make a big pot of soup or chili and eat it over several days; and list goes on and on. How I feed myself and my family is constantly evolving to fit our needs and likes---that's how it should be, I think.
Track your food, if you're not already doing so. I found the food tracker to be the most valuable tool on the entire site. I learned a lot about my own habits and it really became clear what my weaknesses were/are as I could look back at the reports over time. I got that "lightbulb moment" several times over the last few years, all because of the tracker.
I've been where you are, I did weight watchers and did well for about 2 years, but then the weight came back. I was half-hearted about diets and eating healthy and I exercised pretty regularly, but I did not concentrate on what I was eating enough to make a difference. Finally, early this year I just got sick of being overweight, how I felt, and how I looked. I started with small changes. The first step was to quit caffiene; that's not for everyone it was just my first step. Then I started incorporating more fruits and veggies into my meals. Then I got serious about eating clean and made efforts to eat 5-6 small meals a day. I cut out white sugar and white flour. I was intimidated by this in the beginning but I've found that sticking with simple meals is not hard at all. You don't have to cook big elaborate meals in order to eat foods that aren't processed. I don't keep food in the house that is unhealthy (except a few things for the kids that I wouldn't eat anyways). I keep lots of fresh fruits and veggies along with oatmeal and lean meats and I keep it easy. When I try new recipes they have to be uncomplicated because I don't want to spend a ton of time cooking (it's not a favorite activity for me).
There is some great advice in these posts, but you are going to have to decide when the time is right for you. Whether it's today or in the future at some point you will tell yourself "today I'm going to do this" and then do it and take each day as it comes. I've found a good trick for me when I feel an urge to eat unhealthy food is to tell myself I can have it tomorrow. When tomorrow comes I just tell myself that again.
Make an appointment with yourself to create a few good, big meals, and divide them in serving-sizes and put them in containers in the fridge or freezer (depending on how fast you're going to consume them).
My hubby and I do this all the time. That way, it's a "grab and go" type of thing, especially for days when I'm working from the office.
Wash, chop and prepare the veggies similarly, and store them in fridge. That way, there are fewer excuses to having things ready.
Regarding diet conflicts - ignore all the "diets" and go with good, healthy, balanced eating. Yes, that's easy to say, but look at the Spark People menus for ideas on how to balance your menu, and make adjustments according to your likes and dislikes.
You'll soon get the hang of it, and it will be a lifestyle, not a chore
Theories don't matter. Ignore them; they're just details. For people who only have a few pounds to lose, the details might be very important, but for the first 40 pounds at least, all you have to know is:
Eat more of the stuff you KNOW is good for you. Eat less (or none) of the stuff you KNOW is not good for you.
Seriously, that's enough to get you 85-90% of the way to where you need to go. You know for sure that vegetables are healthy, so eat more. You know for sure that Doritos and Ding-Dongs don't have anything in them that your body needs, so skip those for now. For anything you're not sure about, eat in moderation and use the healthiest version. For example, if you've been told that pasta is bad but you don't entirely believe it, use a whole grain version, and maybe cut back on the serving size while adding extra vegetables. If you've been told that red meat is bad but you don't entirely believe it, look for extra-lean cuts like pork loin (and maybe cut back on the serving size while adding extra vegetables!) Three ounces sounds like a small serving until you put it in a stir-fry with five or six kinds of vegetables.
And don't forget that not all convenience foods are highly processed. Frozen vegetables are just as healthy as fresh, and if you read labels, you can find things like bottled spaghetti sauce with nothing in it that you wouldn't put in if you made it yourself. Even some frozen meals are fine, especially if you add a few extra veggies.
It doesn't have to be hard or complicated. Do the simple things first, and worry about the details once all the simple changes have become normal to you.
Honestly that's why I just watch what I eat and exercise. It's easier to track my calories and stay on the spark plan because I don't have to work about points and can still eat all foods. It's all about portion control. It's not a diet it's a life style change. I never read about any diet plans, supplements, or businesses because they never last. I have been doing this for about 4 months and it has been pretty easy for me to stay within my calories and I am more motivated to exercise since I have joined teams and join challenges. Start tomorrow and work your way up to where you want to be with eating healthy and fitness minutes.
Fitness Minutes: (7,854)
974 7/10/12 12:56 P
A good and simple place to start would be to: Reduce calories by 10% Exercise 10 minutes a day
"I don't like eating processed food, but am so busy don't have time to prepare big meals"
No time for big meals? Then prepare small meals!
You really need to make healthy eating a priority. Weight loss is 80% nutrition. And, as you mentioned, doing things that way you are is not taking you down the proper path.
You have to make time to take care of YOU!
PS - we ALL are busy!
Edited by: LUANN_IN_PA at: 7/10/2012 (12:47)
Fitness Minutes: (4,551)
575 7/10/12 12:42 P
The only plan you need to follow is the one which has staying power for YOU!
Just follow some of these golden rules.
First - Do no harm. Choose the healthy road. Any road signs directing you to vegan, low-carb or organic is just personal choice as long as you keep it healthy. Second - Aim for progress not perfection. You'll be experimenting, so you'll have some hit and misses along the way. Third - Be patient with the changes you incorporate. One week does not a plateau or pattern make. Fourth - Don't treat losing weight like playing the lottery. Guessing only gives you a one-in-million chance of hitting the number your body is looking for. (aka know how many calories you consume and burn.. Even the odds a bit.) Fifth - Don't let the negative bully the positive. (find ways to stay motivated and give yourself encouragement.)
I had the same issues with WW and other programs. I don't follow the standard american diet. I follow a 70/30 raw diet and even though I have gained a little weight on it, I also know why. I was consuming too many nuts and seeds. Though both have good fats, they are also laden with calories. I eat more veggies than fruit as I don't care for all the sugar in fruit. I have my one to one and half servings of fruit daily in my green smoothies in the morning, then the rest is veggies. I don't do dairy-- even if it is organic or raw. (no eggs, no yogurt, no milk, no cheese) Tried atkins, but i didn't think the food available to me was good. Tried South Beach with the same results Did WW, but I didn't particularly like the points system. (though I did lose weight on it) Tried Jenny Craig and Nutrisystems but the food was absolutely horrid. and I gained everything back that I lost plus some. Neither program really teaches you how to go back to normal food.
you will find what works for you through trial and error.
Fitness Minutes: (34,953)
2,323 7/10/12 9:50 A
You need to sit down with a piece of paper and do that list you just gave us. Atkins didn't work, so dont go for that kind of diet and so on.
Spark doesn't tell you what you can't eat. They help us know what is good for us. Or how to find hidden sugar and salt.
Use the tools like the journals and blogs.
Hating your salads? Go to the receipes section here. They are easy and have already been altered to be healthy.
i agree with the start small and what you did like about WW.
Fitness Minutes: (57,676)
22,931 7/10/12 9:45 A
There are no miracle cures. Everything in moderation, a healthy diet and exercise. It is a lifestyle change, and you can never go back to your old ways or you will gain the weight back (as you have seen). There are many foods out there now that are easy & quick to prepare. You can buy frozen vegetables that can be done in the microwave. Also, Ziploc makes a steambag which is great for fresh vegetables. Just cut them up, put them in the bag and in the microwave for 1-3 minutes. Perdue Perfect Portions chicken is great for serving size. You can also buy shrimp already cooked, thaw and sauté with some seasoning and serve over rice or whatever you like. There is Minute Ready to Serve rice that comes in 2 small containers, . heat in the microwave. Also, there are precooked chicken strips that you can do many things with. Greek yogurt & a Kashi bar (or other type) is a quick breakfast. Don't forget cheese sticks for a snack, as well as fruits like grapes, bananas, cherries, etc. I hope I have given you some ideas to start with. Don't ever give up or say you can't. Those words should never be part of your vocabulary. Hang in there !!
Fitness Minutes: (2,589)
620 7/10/12 9:28 A
You have to listen to your own body instead of all the conflicting info that's out there. You know that you did well on WW so try making small changes one at a time and be patient with yourself. You will find unlimited support and encouragement on this site. Use the food tracker to help you stay within the range that will help you lose weight. Use the fitness tracker no matter what type of exercise you do and you will be amazed at how good it feels to see those fitness minutes add up. Join a team and look to them for support.
You can do this!!! You can be a success story. Don't be down on yourself because you are not ready to run full force. Start slowly and build yourself up to that. Make a small change now and see what a difference it can make!!!
I lost about 54 lbs on weightwatchers. Over the last three years I've put it all back on. This place is almost identical but I just can't get motivated.
Plus the fact I've read so many conflicting diet theories, I have no idea which is the truth. WW was basically low calorie, I ate plenty of carbs, but it worked. I tried Paleo, I just gained I tried low carb/Atkins, gained and felt crappy I don't like eating processed food, but am so busy don't have time to prepare big meals. (get tired of salad) .... sigh....
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.