I Need A Plan - Can You Help Me?

[tiki23]

I quit smoking 8 months ago and put 20 lbs on top of the 20 I already needed to lose.

I really need a step-by-step to follow; I need the discipline. Can someone point me in the right direction?

Thank you.

 

[HeyIt'sMe]

I'd like to lose about 15-20 pounds and just started the process towards that goal today. Like you I need a step-by-step plan. I borrowed The South Beach Diet book from our local library and it seems pretty good. I like that the book is broken down into Phases and then has a daily menu plans. I figured I would try it and see how it goes. Today was Day #1 and it went really well.

Good Luck!

Debbie

 

[tiki23]

Hi Debbie,

I'm going to the library tomorrow night with my daughter; I'll take a look at South Beach; thanks!

Web MD has some good info and directed me to fitday.com Seems to be an easy way to help count calories in and calories burned, as well as journaling, goals, etc.

On Demand on Comcast has some beginner workouts, yoga and pilates that I am trying out.

When I decided to quit smoking, I must have gotten lucky as I found a good support group online right away. I'm not finding it so easy with the weight loss.

 

[SnowWtch]

I tried the South Beach diet thing. That first phase made me so sick. I always felt weak and nauseous during the first phase. Needless to say, I stopped that diet quick.

 

[rtobe]

I'm new to this board but thought I'd post. I need to lose at least 80 lbs. The problem is I don't do well with the food journal thing, tried Jenny Craig - only liked about half the food (the ones that you could not eat all the time). I decided I'd try to start with the exercise part. I've been too inactive for too long (also have lots of orthopedic issues which have physical therapy to do forever - like strengthen core, bike riding, swimming, weights - no running). On the diet side, I'm trying to eat three meals, no snacking. More of a life style change that I can live with than dieting. Major weaknesses are dark chocolate, chocolate chip cookies, and cheese. I've tried the lower fat cheddar, doesn't taste good so I won't eat it. I also don't cook and work too much (like dinner tonight was half peanut butter and jelly sandwich on whole grain white bread before went to gym to go swim). This week's goal is to exercise and do weight circuit at least 2 days hopefully 3.

Anyway, thought I'd see if anyone has more thoughts. Thanks in advance.

 

[HeyIt'sMe]

I tried the South Beach diet thing. That first phase made me so sick. I always felt weak and nauseous during the first phase. Needless to say, I stopped that diet quick.

Today is Day #4 for me on the South Beach diet.

On Day #2 and early in Day #3 I felt weird - not weak & sick but just not like myself. However, I noticed late afternoon yesterday (Day #3) that I felt really good. And today I feel great. I'm guessing my body was just adjusting to the new way of eating.

And my appetite has really decreased. I usually have 2 eggs, 2 slices of Canadian bacon and a 6 oz glass of tomato juice for breakfast and I couldn't finish all of it this morning. And I have no craving for sweets (but I wasn't a big sweet eater before) - I baked my DD some Mrs. Fields chocolate chip cookies last night and was able to resist eating any!

 

[ohMom]

tiki -- did you find a plan that's working?

another thought is to skim some of the plan specific threads or journals here on the board to get a feel for the different plans and what might work for you. pick one that almost sounds fun...if that's possible for me WW was 'fun' figuring the points gave it a new twist that kept my attention for a while.

 

[tiki23]

Thanks for the suggestions, ohMom!

I'm still looking for some specific plans, but for now what I am doing is trying to change my eating habits, keeping a daily journal and tracking calories on fitday.com. I do a 15 minute yoga routine in the morning, plus learning to incorporate some quick core routines during the day at my office and trying to get into the daily routine of a 15 minute walk during lunch.

I'm trying to get my family involved too; this morning DH and I did the yoga together and DS and I went for a walk last night.

I want to up my exercise level as I am able, but I'm going slowly.

 

[Tiger Lily 03]

Seems like your no-plan plan is a good place to start. If you find something that you'd like to try go ahead.

Sometimes one plan works for some or for a while for others and then it is time to look for something else. Whatever your journey, do not give up on the quest! You can do it!

Journaling on fitday is a great help. I've used that as well as sparkpeople (similar). Increasing your activity and keeping track of your fuel is essential and you are on a good path.

Look for small portions and if you can break up your meals aiming for 6 instead of 3. Don't increase those calories though (unless you are eating too few). There's the challenge.

You can do it. We can do it! Come to post and help others along the way. I've found this to be quite helpful to keep me motivated as well.

 

[HockeyKat]

Tiki, I have tried fitday but I really like sparkpeople.com better. I think that it has more foods available to track (so you don't have to input your own as much), and it will give you food plans for your calorie intake if you ask it to. It is also free.

I have followed a 1200-1300 calorie plan for over a year now (taking about 3 months in the fall to maintain), and so far have been pretty happy with it. I like the flexibility to choose my own foods, plus I think it may have given me a better feel for how to choose my food once I hit my goal.

Good luck!!

 

[KelLuvsTink]

I just wanted to let you know that I posted a very specific plan for me called LEANCUISYSTEM ANYONE, that I posted today. If you hate to cook, like me, you'll find the LeanCuisines extremely tasty. My 14 year old very fussy daughter loves them! Let me know if this helps!

 

[tiki23]

Thanks TL03! I lost 1.5 lbs this week, so I'm getting off to a good start; my goal is to lose 3.5lbs per month.

Hockeycat - wow! 1200-1300 calories; you are amazing. I'm having trouble staying under 1800!

Thanks Kelluvs Tink! I eat LC's just about everyday for lunch.

 

[HockeyKat]

Tiki, it is two things for me... one, getting as much food as possible for my calories, and two, embracing hunger. Eventually, if you embrace and power through the hunger sometimes, that is when you are winning... your stomach and body will adjust.

For example, a typical food day for me would be:
B-fast:
Total calories: ~80
1/2 cup fiber one w/ 1/4 cup milk split between the cereal and my coffee. I do use sweet'n'low for both the cereal and coffee, I can't stand either without!
Lunch: Total calories, ~350
Dinner sized salad w/ romaine, cucumber, red onion, and 2 Tbsp Light done right three cheese ranch (my fav!), about 100 cals. Whole wheat flax seed pita (60) spread with one laughing cow light swiss wedge (35) and about 1 oz of ff deli turkey (30-40), ~130. Fruit, either an apple (30) or 10 or so medium strawberries, and 1 4oz liveactive cotttage cheese (90).

Dinner for me varies. Sometimes I will make fat free spinach dip (w/ ff sour cream, frozen chopped spinach, and spinach dip mix) and have one serving ff pringles (70) and a whole mess of raw veggies (~30 depending), for a total of 200. Some form of lean meat that equals about 250 (8 oz chicken breast or fish, or chicken livers, or 96% lean ground beef), and maybe a veggie for a side, and even a baked potato (~100) w/ ff sour cream and parkay spray.

I love the fat free promise spread (5 cals), and cook almost everything that I eat in a few sprays of cooking spray and a non-stick pan.

I drink a minimum of 64oz of plain water. I hate it but I choke it down. I do drink a diet soda with lunch most days, and sometimes some caffeine free diets in the evening, but I always choke down the plain water.

In the mid-afternoon I sometimes go steal a few almonds from my boss, 6-8 or so, or snack on veggies. I bring a big soft-sided DVC cooler from home every morning that is filled with healthy things (and an icee so it can stay at my desk) and if I do get hungry, I am not beholden to anyone else, as well.

And I almost always eat a nighttime snack, for me at approx 9-10PM since I go to bed around midnight. I am a snacker by nature, so I leave 200-300 calories from dinner in order to do this without guilt. Some of my favorites include a bag of 94%ff orville popcorn (~200), or a 100 cal ice cream, or even a glass or two of wine (1 8oz glass = ~150) or a beer or two if I am not really hungry.


Oh, and I go to the gym about 3 times a week during lunch. This helps keep me honest too... once I have put in all that darn work, it is harder for me to undo it with food. And I DON'T EVER let it give me license to eat more. Sure, it burns calories, but the more calorie deficit I create (assuming of course I am eating balanced, getting nutrition, and staying around 1100-1200ish), the more I will lose.


You would be surprised, but after doing this for as long as I have, I actually track my food to be sure I am getting enough!

 

[tiki23]

Thanks Kat; great info!

 

[samiet620]

How do you know how many calories to eat a day? I know there is some type of formula to figure it out but I am not sure what it is. Anyone know for sure?

 

[tiki23]

Hi!

You can track calories at sparkpeople.com or at fitday.com You put in the amount of food you eat and it calculates the calories, fat, etc. To accurately calculate the numbers, you really need to have a scale to weigh your food, but you can get a good ballpark figure by learning portion control.