Drinking Water / Eating Better

[LPZ_Stitch!]

Thanks for showing me your typical breakfast. I really need to add more food. No wonder why I'm hungry - I'm not eating!

No problem!!

Gosh this is all so overwhelming doing it for the very first time - watch this, read this, not too much of this, eat more of this, drink more, drink less...

It was certainly an eye-opener for my DW and I.

But, honestly, some of the biggest impact came from simply things like measuring out a single serving of a snack food instead of taking the whole bag to the sofa or having home-grilled turkey burgers instead of fast-food cheeseburgers....

In addition to "eating healthier" I still have my favorite dark potato chips, or cookies or M&Ms ... just not a whole bag at a sitting!

 

[monkeybug]

Luckily I rarely went to Starbucks and instead have my coffee at home. However, bakeries are my weakness I have such a sweet tooth it is shameful. Not to mention my passion is baking! I had my life all planned out - owning a bakery and calling it Sweet Dreams

Ok back to eating healthy...

thanks again for your help!

This is my weakness too, and I also have a passion for baking!
Some things that at least help with the healthy part (maybe not the weight loss part) with baking are-
Use apple sauce to replace 1/2 the veggie oil.
Add in a small amount of whole wheat flour to baked goods. You can experiment with amounts, I don't add too much because I don't want to notice the wheat flavor.
Substitute egg whites for whole eggs when possible. For pancakes and waffles I've found that adding some whipped egg whites actually make them taste better! Whipped egg whites are great in cheesecake too (but you do need to use some yolks)
Non fat sour cream works just as well as the full fat in most baked goods.
Dark Chocolate is actually quite healthy (in moderation) so use that in place of milk when you can!
Don't rule sweets out of your diet completely! Just cut down as much as you can.

 

[monkeybug]

From everything I've been reading lately, the "extra digestion" calories burned isn't going to make much difference. 110 calories of white bread or 240 calories of a multi-grain bread ... no way is your body going to need 130 calories to digest it!

Again ... I'm not saying that you shouldn't eat healthy!! I'm just saying that if *weight loss* is you main goal that you HAVE to cut the calories!

If you substitute a 4000-calorie a day "bad" diet for a 4000-calorie-a-day "good" diet you still aren't going to see any significant weight loss. It's just not possible without cutting calories; either by exercising or eating less (either less in total quantity or by being careful about what *kind* of food), or both!

Your body may not use enough extra calories to make up for the difference between a piece of white bread and a piece of multi grain bread, but the way it processes it is an important part of weight loss.
Simple sugars are quickly turned to glucose after being consumed (unless they are from foods which also contain fiber, the fiber makes them more like a complex carb), the insulin response to the sudden onslaught of glucose can cause changes in mood, and energy levels, and won't leave you feeling full for long.
Complex carbohydrates are converted to glucose much more slowly, so they help maintain energy levels and sustain your appetite for hours. A sustained appetite is very important to weight loss.
Basically simple carbs = peaks and valleys
Complex carbs= consistent levels

 

[angie@dvcstore]

Thats the best way to loose weight, eliminate the sodas and drink water it's help me

 

[LPZ_Stitch!]

Your body may not use enough extra calories to make up for the difference between a piece of white bread and a piece of multi grain bread, but the way it processes it is an important part of weight loss.
Simple sugars are quickly turned to glucose after being consumed (unless they are from foods which also contain fiber, the fiber makes them more like a complex carb), the insulin response to the sudden onslaught of glucose can cause changes in mood, and energy levels, and won't leave you feeling full for long.
Complex carbohydrates are converted to glucose much more slowly, so they help maintain energy levels and sustain your appetite for hours. A sustained appetite is very important to weight loss.
Basically simple carbs = peaks and valleys
Complex carbs= consistent levels

Certainly, controlling your appetite makes sticking to a diet easier. Learning how to stay feeling full without needing to eat lots of calories is ESSENTIAL to losing weight and keeping it off.

But, that's more of a psychological aspect of weight loss.

Time magazine, just a couple of months ago, ran a very good article about weight loss; and why some people are successful and others are not.

According to the article, one thing that the latest studies have concluded is that it's the calories-in-calories-out that have the *biggest* impact on weight loss; high-carb diets, low-carb diets, high-protein diets, etc ... what mattered the most in nearly every case was the calories....

Psychologically, people "shoot themselves in the foot" when dieting all the time; it's really easy to do. The biggest one (again, according to the article) was "rewarding" yourself for exercising.

They followed a group of ladies who started a morning jogging club; going out every morning and jogging for 45 minutes. After some time, most had GAINED 5-10lbs! Why? Because after each jog, they were stopping at Starbucks and rewarding themselves with a muffin and not realizing that 45 minutes of jogging equals about 200-250 calories and 1 Starbucks muffin is about 400-450 calories (not counting the calories in any beverages, either)!

 

[OceanAnnie]

Thats the best way to loose weight, eliminate the sodas and drink water it's help me

I've done this too. Sometimes, I'll put a splash of 100% juice or Lite juice in my water.

Lots of good tips. I've started incorporating nuts and laughing cow cheese into my daily intake to help me feel satisfied longer. When I'm hungry and I don't plan, anything goes!!! (So I really make an effort now to plan.) Snacking has been another one of my weaknesses. I've started switching healthier foods for snacks.

Have you read, Eat This Not That? I think it has some great information about swapping out foods that are not so healthy and calorie laden for leaner, healthier choices. I get an e-mail from them daily. It is interesting reading, to me. And the tidbits stick with me, like an Egg McMuffin is the best fast food breakfast you can get.

Here is their link:

http://eatthis.womenshealthmag.com/home

 

[Golf4food]

Certainly, controlling your appetite makes sticking to a diet easier. Learning how to stay feeling full without needing to eat lots of calories is ESSENTIAL to losing weight and keeping it off.

But, that's more of a psychological aspect of weight loss.

Time magazine, just a couple of months ago, ran a very good article about weight loss; and why some people are successful and others are not.

According to the article, one thing that the latest studies have concluded is that it's the calories-in-calories-out that have the *biggest* impact on weight loss; high-carb diets, low-carb diets, high-protein diets, etc ... what mattered the most in nearly every case was the calories....

Psychologically, people "shoot themselves in the foot" when dieting all the time; it's really easy to do. The biggest one (again, according to the article) was "rewarding" yourself for exercising.

They followed a group of ladies who started a morning jogging club; going out every morning and jogging for 45 minutes. After some time, most had GAINED 5-10lbs! Why? Because after each jog, they were stopping at Starbucks and rewarding themselves with a muffin and not realizing that 45 minutes of jogging equals about 200-250 calories and 1 Starbucks muffin is about 400-450 calories (not counting the calories in any beverages, either)!

But the point should be to eliminate the unhealthy / non-nutritious calories with smaller amounts of the good calories, not to avoid good calories just because something with next to zero nutritional value has fewer total calories.

Of course, withouth exercising most all of this nutritional chatter is fairly useless. The food is only 50% of the battle.


And OP: watch your sodium intake. MAJOR problem in America. Check the sodium content on all of those "healthy" frozen dinners or soups, etc. Through the freaking roof. Bad juju. Manufacturers have long been taking away anything good in processed foods and covering it up by loading everything with tons of sodium and/or sugar. We're used to it now. We stopped using salt almost entirely (very little any more) about a year ago and use herbs and spices and seasonings (Penzey's Spices, holla!) and we can tell a huge difference when we go out to eat with family or friends, etc. The large amounts of sodium most of us get in our diets is just bad, bad, bad and leads to all sorts of health problems.

 

[suzimar57]

i have several of those "eat this/not that" books - they're excellent visually, showing you exactly what you should/shouldn't eat

me, i've gained a few pounds (5) over the past year, and seem to keep losing and gaining them back - i'm presently on my self-imposed "water only to drink" routine, no sugars/processed foods, fruits/veggies, whole grains until i lose those 5 lbs - again....

 

[LPZ_Stitch!]

But the point should be to eliminate the unhealthy / non-nutritious calories with smaller amounts of the good calories, not to avoid good calories just because something with next to zero nutritional value has fewer total calories.

Where did I say you should "avoid good calories"?

All I'm trying to get across is that you shouldn't expect any significant weight loss from swapping one source of calories for another; especially if the net calories is actually *higher* with healthier food.

Swapping soda for water -- certainly! Swapping soda for organic orange juice -- not so much.

Of course, withouth exercising most all of this nutritional chatter is fairly useless. The food is only 50% of the battle.

Exercise absolutely plays a roll ... muscle burns calories far faster than fat (even when just resting).

My main goal was to trade 30 pounds of fat for 10 pounds of muscle. So far I've done well on the fat loss, but I've yet to see significant muscle gain. I've definitely gotten better definition and tone, as well as strength and endurance, but my weight's still pretty much the same (maybe, I'm still losing some fat and gaining some muscle, but I'm not sure).

The simple formula really works ... 3500 calories per week equals 1 pound of fat ... it's up to you what direction you want it to go!

 

[redlight]

OK, there is an easy fix and you can do something. Go shopping and get yourself some nice size 12 jeans. Muffin top be-gone.

I've been there. Problem is when you grow out of the next size.

To the OP: Good for you! You'll feel better after awhile. For me, what works is eating protein early in the day and less at night.

 

[wenrob]

From everything I've been reading lately, the "extra digestion" calories burned isn't going to make much difference. 110 calories of white bread or 240 calories of a multi-grain bread ... no way is your body going to need 130 calories to digest it!

Again ... I'm not saying that you shouldn't eat healthy!! I'm just saying that if *weight loss* is you main goal that you HAVE to cut the calories!

If you substitute a 4000-calorie a day "bad" diet for a 4000-calorie-a-day "good" diet you still aren't going to see any significant weight loss. It's just not possible without cutting calories; either by exercising or eating less (either less in total quantity or by being careful about what *kind* of food), or both!

LPZ Stitch, I totally get where you're coming from. It's been my experience that counting calories is the absolute surest way to lose weight. As long as you are honest and paying attention to your servings. The reason those multi grain breads are twice the calories is because they are A)twice the size as regular bread B)Billed as "multi grain" but are not whole grain products and have lots of added nuts/honey etc. C) Both A & B. A normal size slice of actual whole grain bread (100% whole wheat flour should be the first ingredient) actually has less calories. My Nature's Pride 100% whole wheat (not light just regular) is 70 calories a slice, my kids "Whole Grain" white Wonder Bread has 140. Other then that I am halfway between you and Golf4food. I definitely believe calories in versus calories out is key but I also feel whole foods make it much easier since you are not starving half the day. eta: I know you aren't against whole foods I'm just saying I get both your points.

OP-I think you are bloated because you added a bunch of fiber (fruits and veggies) to your diet all at once then tripled your water intake. You're body is kinda confused, lol. I would try backing off a serving of fruit or veggies and water for a week then slowly introducing them back in.

 

[Trish Bessette]

I've done this too. Sometimes, I'll put a splash of 100% juice or Lite juice in my water.

Lots of good tips. I've started incorporating nuts and laughing cow cheese into my daily intake to help me feel satisfied longer. When I'm hungry and I don't plan, anything goes!!! (So I really make an effort now to plan.) Snacking has been another one of my weaknesses. I've started switching healthier foods for snacks.

Have you read, Eat This Not That? I think it has some great information about swapping out foods that are not so healthy and calorie laden for leaner, healthier choices. I get an e-mail from them daily. It is interesting reading, to me. And the tidbits stick with me, like an Egg McMuffin is the best fast food breakfast you can get.

Here is their link:

http://eatthis.womenshealthmag.com/home

Thank you for the link! I will check that out

 

[Trish Bessette]

But the point should be to eliminate the unhealthy / non-nutritious calories with smaller amounts of the good calories, not to avoid good calories just because something with next to zero nutritional value has fewer total calories.

Of course, withouth exercising most all of this nutritional chatter is fairly useless. The food is only 50% of the battle.


And OP: watch your sodium intake. MAJOR problem in America. Check the sodium content on all of those "healthy" frozen dinners or soups, etc. Through the freaking roof. Bad juju. Manufacturers have long been taking away anything good in processed foods and covering it up by loading everything with tons of sodium and/or sugar. We're used to it now. We stopped using salt almost entirely (very little any more) about a year ago and use herbs and spices and seasonings (Penzey's Spices, holla!) and we can tell a huge difference when we go out to eat with family or friends, etc. The large amounts of sodium most of us get in our diets is just bad, bad, bad and leads to all sorts of health problems.

I am trying to pay attention to sodium. Since it has only been a week I've been good staying with fresh fruit/veggies and chicken/fish. Very little processed anything - in fact I think it was only a individual package of fat free fig newtons.

 

[Trish Bessette]

Thats the best way to loose weight, eliminate the sodas and drink water it's help me

You know, it has only been this week that I've been doing this and WOW do I feel good today!

Bloating is gone, I wore jeans to work today and they weren't tight!! I can't believe I'm feeling this so soon.

I don't own a scale so I have no clue about what I'm losing.

I have fibromyalgia and even my pain is much better. Not sure if there is a connection with eating healthy and the pain from that.

Thanks again everyone - keep those tips coming!!

 

[Nette]

Gosh this is all so overwhelming doing it for the very first time - watch this, read this, not too much of this, eat more of this, drink more, drink less...

It's overwhelming now, but if you stick with it you'll become an information junkie like me and read everything about nutrition that you can get your hands on! And then soon, *YOU* will be the one helping out a person who is just starting out.

Another good book that I can't believe hasn't been mentioned yet... Super quick read... Michael Pollan Food Rules. It has a bunch of "rules" that make it easier to know what is healthy and what is "edible foodlike substance". He even says that you don't have to follow all the rules to eat better (and a lot of them say the same thing, but in different -- probably more memorable -- ways)... There are three sections to the book. 1) What food is (Eat Food) 2) Serving sizes (Not too much) 3) What to eat (Mostly plants) Michael Pollan says even just picking one rule from each section can really make a huge difference.

I want to be him when I grow up

 

[Trish Bessette]

It's overwhelming now, but if you stick with it you'll become an information junkie like me and read everything about nutrition that you can get your hands on! And then soon, *YOU* will be the one helping out a person who is just starting out.

Another good book that I can't believe hasn't been mentioned yet... Super quick read... Michael Pollan Food Rules. It has a bunch of "rules" that make it easier to know what is healthy and what is "edible foodlike substance". He even says that you don't have to follow all the rules to eat better (and a lot of them say the same thing, but in different -- probably more memorable -- ways)... There are three sections to the book. 1) What food is (Eat Food) 2) Serving sizes (Not too much) 3) What to eat (Mostly plants) Michael Pollan says even just picking one rule from each section can really make a huge difference.

I want to be him when I grow up

Looks like a great book, thanks!

I really hope this enthusiasm stay with me. It really is a mind set. Just knowing I'm eating healthy makes you feel better.