Loosing weight / food....

[jam217]

How is your water intake during the day?

I agree with the others to journal your food. I find that really helps.

 

[pigletto]

I agree with many others, that it looks like you're not eating enough!

I've lost about 70 lbs over the last year and a half or so. Here's some of my typical food

*As soon as I wake up, I have a piece of fruit (about 70 calories worth)
I need the carbs to do my workout, which I generally do about 1/2 hour later

*After my workout, I have a combination of carbs/protein. Sometimes I'll have 1 tbsp. of peanut butter (natural/organic) on some multigrain toast. Sometimes I'll have a cup of Greek Yogurt (if the taste is too much for you, try adding a tbsp of honey or maple syrup) and some berries or bananas. Sometimes I'll have a hard boiled egg or two and some fruit...

*Mid morning snack--usually a different selection from my breakfasts above

*lunch--1/2 Turkey sandwich on whole grain bread OR a salad (dark greens, not iceburg! chopped tomatoes if we have them, grilled skinless chicken breast) OR maybe some turkey chili

*Afternoon snack--maybe some carrots and broccoli with TzaTziki (a Greek cucumber Yogurt dressing, I buy it at Costco but it's available other places too!) or some greek yogurt if I haven't already had a lot that day...or maybe a banana with a tablespoon of peanut butter (my FAVORITE!!!!)

*Dinner--whatever I make for my family...I try to make it healthy.

The BIGGEST thing for me, is measuring my food, and recording it! EVERYTHING I put in my mouth is measured---I have a kitchen scale so i can weigh food, or I'll use measuring spoons/measuring cups, etc. I never just say that I had a "medium apple"--I always know how many grams the apple weighed. I never just pour some dressing on my salad, I measure out exactly 1 tablespoon.

Then I record it all on a site like Fitday or Sparkpeople. There are other sites with nutrition trackers too. That is how I make sure I don't eat too many calories each day.

I was going to type this all out but this poster said it all better

I have lost 30 pounds since the start of June. 1200 calories a day (my recommneded intake.. you can find yours) and walking. Lots and Lots of walking. I am rarely if ever hungry as long as I eat the right things. Complex carbs, lean proteins, veggies, fruit e.t.c.
Sparkpeople is a fabulous place to start for recipe idea and menus. And trust me when i say this, when you are eating the right things, you can eat more. In fact I'd bet you aren't eating enough and that will just eat your muscle tissue, slow your weight loss and make you sick. It really can be easier and healthier.
Good Luck! You won't regret it

 

[ilovejack02]

I marinate chicken breast in lemon juice , kosher salt, and cracked black pepper . Only an hour or so, cook, but dont over cook because it gets to dry. I cook several at a time.

Put it in wraps, on salads, pull it apart for soft tacos, eat it with veggies for dinner etc.

Of course it isn't the only thing I eat , but it is easy and fast. So I keep in the house at all times, also keeps boiled eggs in fridge at all times.

I love the Eat Clean diet books by Tosca Reno, not really a diet, but just common sense. Super Easy just takes a bit of getting used to a different way of shopping and dropping all processed foods .

Eat more protein !

 

[dfchelbay]

Okay I am trying to loose weight. Everyday I eat a damn salad for lunch. I think if I eat another salad I might just go off teh deep end.lol. Anyways, I am looking for healthy lunch ideas that are budget friendly. I work at home so packing a lunch is not a issue.

This is my dailey:

breakfast: small bowl of cereal / or 80 cal yogurt

lunch: salad half sand or big salad

snack: apple/bannana / gum/ 100 cal popcorn

dinner: what ever I make

We dress up our salads. At the Dollar Tree, you can get bags of dried cranberries and raisins, bags of different kinds of nuts, etc. to sprinkle over the salad. We also eat a lot of chicken breasts. We usually bake about six breasts at a time. Eat one for dinner and chop up the rest to either put on salads, over pasta, just eat as cubes. I think it's good to grab a handful (not literally) to eat as a snack...can you tell I LOVE my chicken.

Watch your fruit intake too. It's a lot of sugar. Also remember that the less green the veggies is, the less good it is for your diet...like corn, carrots, etc. I have noticed lately that if I eat a bowl of Raisin Bran (with soy milk) for lunch, I'm not hungry until dinner. That's pretty good for me, since I'm hungry every 3-4 hours.

 

[SDSorority]

Make sure you have protein at lunch, it will keep you fuller longer. I like Sabra Hummus with cucumber slices and pita wedges. Soup is also very filling, but watch out for too much sodium. If you have a salad, be careful with the dressing and make sure you add protein like hard boiled egg or sliced chicken breast. And not an iceberg salad either, use dark leafy greens and add as many veggies as you can stand. Good luck.

Almost forgot, you must exercise or all the dieting in the world won't help.

COMPLETELY AGREE!!!

 

[nathaliabrown]

How is your water intake during the day?

I agree with the others to journal your food. I find that really helps.

Thats all I usually drink...lol. If we go out to eat I will have a soda but I dont keep them in the house. If I dont drink water it is crystal lite or I make a tea and put some sweetenlow in it.

 

[Wildflowerz]

I have trouble with lunches the most. It's best if I can do dinner leftovers, but we don't always have them. Breakfast, I've found something that works best for me:

Spray a large mug with cooking spray. Put in 1/2c Egg Beaters, 1/2 slice of toast (cut into cubes), 1 wedge of Laughing Cow (cut into little cubes), and 2 slices of deli meat (I use turkey, but I'm done ham too) and microwave for 1 minute. Take it out and stir it up, top with a tiny bit of shredded cheese and microwave for one more minute. I eat that with another slice of toast and the 1/2 slice from the mug with some rf peanut butter on top. It's yum and it keeps me full until lunch.

 

[mrsklamc]

Almost forgot, you must exercise or all the dieting in the world won't help.

Not necessarily. For some people dieting with no exercise works wonders. Both is best.

What kind of salads are you having OP? That word 'salad' can be tricky. The single most calorie filled item on Taco Bell's menu is the 'salad'

 

[Kfyr23]

Thats all I usually drink...lol. If we go out to eat I will have a soda but I dont keep them in the house. If I dont drink water it is crystal lite or I make a tea and put some sweetenlow in it.

Try for about 100 Oz of Cold water a day. It will make you feel fuller and you get exercise going to bathroom so much. LOL

 

[Pembo]

When I started my weight loss I used sparkpeople.com. It's free. They will calculate how many calories you should be eating based on height and weight and pounds to lose then you can enter everything you eat to see how many calories you are actually eating. I did it for about 2 weeks and was amazed to see that some of my favorite snacks were actually very high calorie. It also breaks down the protein, fat, etc. I found it to be a very useful tool.

 

[magik]

No one diet is right for all people, but as others have mentioned, it likes like you aren't getting enough calories a day, and that's detrimental to weight loss just like too many calories. Also as others have mentioned, for most people, it's a combination of diet *and* exercise that help to lose weight.

Something like Sparkpeople will let you find the right number of calories per day for you based on your current weight, your goal weight, and the length of time between now and when you want to lose the weight by, and it also shows you what your balance of carbs/fats/protein is to make sure you're getting a healthy balance. I used it for a couple of weeks to see if I was generally on track or where I might need to make adjustments. I get too frustrated with daily calorie tracking, but doing it for a few weeks was good to see where I was eating a lot of calories I didn't realize. Really, for me the key isn't avoiding carbs or fat or trying to eat a ton of protein, it's avoiding empty calories (sweets, white bread, etc.) and focusing on nutritionally dense foods. This means LOTS of vegetables in a wide variety of colors (different colors generally mean different vitamins), fresh fruits, healthy fats (nuts, seeds, avocado), and healthier proteins (I'm vegetarian, so for me that's mostly beans/tofu, some dairy, whole grains, but for non-vegetarians includes some fish and lean poultry).

I'm also finding that walking is a form of exercise I am able to stick to more easily than anything else I've tried, and using this 10000 steps a day program is working well for me so far. Just wearing a pedometer around my normal daily activities to get a baseline was really eye opening to how sedentary my normal day really is.

<5000 steps = sedentary
5000 - 7499 = low active
7500 - 9999 = somewhat active
10000 - 12499 = active
>12500 = highly active

 

[rKrispyt]

Hey! I'm trying to lose weight too and I happened to stumble across a great site that I'm using to help count calories.

I'd read several places that to lose 1 lb a week, cut your diet by 500, and so on for each 1 lb. Also that going beyond 2 or 3 lbs. a week is dangerous.

I found a site called LiveStrong that has several levels of registration. The first that I've been using is absolutely free and I don't even knwo what the other levels are, jsu that I think the most is $45 a year but what I'musing for free is great for me so far so I havne't looked into it.

The great thing about the site is that it has a huuuuge database of foods that you can find and it tracks your calories. There are also lots of recipes for great meals on there. I've tried about 5 so far and only 1 of htem I didn't care much for. The rest taste delicious, are low cal and healthy and it's not some skimpy meal - it's liek someone else did ht work to figure out what combination of food to throw together for something healthy that's not like you're eating salad all the time or having a tablespoon of food for dinner.

I've been eating so much more than I ever would have thought without it and it's helping me to make sure I'm not going crazy over. There are fast food adn restaurant menus with information on their food as well.

Now personally I'd recommend Jennie-O's Turkey Bacon - I have it every day for breakfast, it's 20 calories a slice and while it never gets as crispy as I'd like, it's full of flavor. I've also been going once a week and stocking up at the local farmer's market and ahving loads of fruits and vegetables for snacks. I've tried the Hostess 100 calories packs and keebler Sandies cookies 100 calorie packs and both taste great and are filling for a snack (I did not like hte weight watchers snacks that I tried), SmartOnes are pretty low cal and are delicious (though I didn't care for the Mac & Cheese). Jello is great fo rcalories - only 10 calories for a 1/2 cup and it tastes good. Miracle Whip lite is low in calories and jsut as tasty - I love adding it to what might otherwise be a bland tasting sandwich with light wheat bread and all.

More than anything, I had a friend who tried to lose weight for years. She moved to NYC, I didn't see her for a few months and she lost a ton of weight. She said to me that her problem was that she hadn't been adding exercise into the equation and she'd learned that no great weight loss can happen without it. I've been walking 5 miles a day (to and from work) and got some great workout dvd's (I'm doing Jillian Michael's 30 day shred and Bob Harper's super strength training as well - heard great things about the Biggest Loser bootcamp dvds as well, those are a 6 week program I guess) that are designed to be high calorie burners and are only 20 minutes. They're rough (they should be - you're trying to get the same workout that would take hours into 20 minutes) but they're a workout, y'know? And 20 minutes is great for me caues i"m so busy all the time.

I started my journey to lose weight because 3 people in a row had mentioned ot me independently that they'd recently lose about 20-30 pounds each simply by watching their caloric intake and 'walking everywhere', so I figured that was a small step I coudl take towards change and I'm jsut trying to push myself more from there. We all gotta do what we can, right?

Good luck to you!!!!! To all of us on this journey acutally

 

[nathaliabrown]

Not necessarily. For some people dieting with no exercise works wonders. Both is best.

What kind of salads are you having OP? That word 'salad' can be tricky. The single most calorie filled item on Taco Bell's menu is the 'salad'

I do romaine lettuce. Then I add carrots, cucumbers, toms, and sometimes corn, cilantro.
As for dressing I do a cilantro lime dressing, asian dressing, or ranch. When I do ranch I dip my fork in it then get the salad.

 

[SarahKate]

Another plug for SparkPeople here! It's absolutely free and so far I love it. I've been doing it for almost 2 weeks and have lost 6 pounds so far. Have a LONG way to go, but this is really helping me.

You so don't have to eat salads every day! There are so many healthy choices out there.

I have never, ever been one to count calories. The first thing I did when starting SparkPeople is do a lot of research to see what my caloric intake should be on a daily basis to be able to LOSE weight. So that is what my "nutrition tracker" is set at in SP. At the end of each day (and throughout the day) I can see a literal breakdown online or on my iPhone of where my calories are coming from. I can see where I'm at on carbs, fat, cals and protein. It's extremely helpful. If I use a recipe or go out to eat, it's a little trickier......but they have a huge database and for other stuff I can "break down" an entree into individual ingredients and get a pretty good idea that way.

Agree w/ other posters, you definitely need the protein to keep you going, and especially at breakfast - it can really help you for the rest of the day.

I've been so very enlightened by tracking my calories. I thought it would be a PITA, but it's not been bad at all - especially if you have a smartphone, they have an app you can download.

Anyway, congrats on your weight loss so far, you are where I HOPE to be in the next several months! You've accomplished a lot.

 

[discountgolfprice]

Okay I am trying to loose weight. Everyday I eat a damn salad for lunch. I think if I eat another salad I might just go off teh deep end.lol. Anyways, I am looking for healthy lunch ideas that are budget friendly. I work at home so packing a lunch is not a issue.

This is my dailey:

breakfast: small bowl of cereal / or 80 cal yogurt

lunch: salad half sand or big salad

snack: apple/bannana / gum/ 100 cal popcorn

dinner: what ever I make

Come on！

 

[dvcfamily41801]

What a great thread with tons of info! I have decided that 9/1 I would like to start changing the way we eat. This way I can do my research and go food shopping making better choices.

I do have a couple of obstacles that I may need help with: (this is going to be long...so please...bare with me!)

1. I hate fruit. Except Honeycrisp Apples. Peeled. So HELP. I just do not like the texture. So basically I live for October & November when I can get the honeycrisp. And that is just recent. Before that the only fruit I got was either applesauce or the pineapple juice in my pina colada.

2. Sweets are my downfall. My son and I are on a cupcake kick thanks to Cupcake Wars on Food Network. I will say that we buy them and cut them in thirds so we can all try different ones. But still. Come on. We're talking finding the local cupcake bakeries in our area so we can try and compare them. But in our travels we have found one that is actually waiting to hear back about competing on Cupcake Wars so we are also acting as cheerleaders. Does that count for anything? Anyone??

3. My husband. He can eat and eat and eat and not gain an ounce. And he does not have a sweet tooth. That much. He will "need" something sweet so we get something and he has a bite and that is enough for him so boohoo guess who has to finish up sweets. Hence the cutting in thirds in previous obstacle. Sometimes it pains me to see him only eat half of his third. Had I really known this 14 years ago when we got married, I think...well I may have tried harder to convert him to the dark side. Guess I thought he was sweet enough.

4. My husband. He can eat and eat and eat and not gain an ounce. Oh wait. That sounds familiar. He is literallly hungry for dinner as we are doing the dinner dishes. He is a real meat & potatoes kind of guy. He will eat chicken, dark meat. His idea of white meat is 92% lean ground BEEF. So on nights when we have salmon or the aforementioned dark meat chicken he is asking what is for dinner. Now as far as the chicken goes, I will say that I make my own chicken breast. Dark meat grosses me out. Along with ANYTHING on the bone. I am a firm believer that anytime I see a chicken or a cow laying down, its because they are the boneless ones. So at least I do not have to worry about missing out on the T-bone steaks or ribs or ::shudder:: chicken legs. Its filet, boneless chicken breast and boneless pork chops for me.

5. My husband. I guess he is the defination of "unconditional love". He goes with us on our cupcake runs, suggests the milkshake run and will graciously offer to get pizza from our favorite pizza place when he is having dinner #2 instead of making the dreaded Tony's Pizza which he just loves (and can eat the whole thing before bed), just so I can have a slice. And three years ago on December 31st he walked the aisles of Sears with me while I was picking out the "perfect treadmill that I know I will use everyday" while visions of a clothes rack danced through his head. BTW said NordicTrack C2155 treadmill is sitting behind me with a little over 100 miles on it, along with the TV and Direct TV TiVo box that I thought would help me use it more. Oh and what sits on that treadmill (dubbed the "big mistake" by me...) AH HA you are thinking a sweater or that delicate undergarment hanging over with the fresh smell of Downy...NO!! A "contract" that my son made for me back in April that I wanted to lose 12 pounds before our WDW trip in July. I think I gained 3 pounds since then. UGH! I even signed it using my middle initial. EPIC FAIL!

So...there you have it. Boy I sound like a total whiner. But truth is, I am just being honest. I do not want to be a size 3. I would like to be a comfortable size 12. I am about an 18. I want to make better choices for my husband and son and myself. I feel like we are in a dinner rut. Steak, chicken, pasta. Woohoo.

Any suggestions are welcomed. I am going to check out the SparkPeople site. I even have a few apps on my iPhone that I set up, but have yet to use. There is even a cool one called Fat Secret that you can scan the bar code and it will give all the nutritional value and WW points!

Thanks so much for hanging in!! Good luck to all of us. I look forward to cheering you all on.

 

[Swimalie]

A couple of things to watch. One is the artificial sweeteners. Studies have shown that they actually make people keep or gain weight more than natural sugar. They can trick the brain in to wanting more calories. Try, for a few months, eating nothing but fresh fruit for the first few hours you are awake. I did this after I gained over 30 lbs due to thyroid disease. I lost all 30 lbs thanks to swimming and the fruit in 3 months.

You may also want to add in weight lifting to your exercise routine. It builds lean muscle which will burn fat longer than cardio. Start off with 5 lbs weights and then add weights and reps as needed. A full body weight lifting routine can take as little as 20-30 min a day. After you do any workout where you feel fatigued, take in some protein like a protein drink or bar or even chocolate milk (without artificial sweetener) to help your muscles repair them selves and be ready for the next workout.

 

[jennyopenny]

Wow! Great thread and info!!

 

[SunnieRN]

One of my favorite diet breakfast or lunches is :

1 small microwaved potato, (scrub well first as the shell has the fiber

1 egg, soft boiled

salsa

Mix all ingredients and enjoy!!

If I have this for lunch, I add any vegies I like, (sliced green onions, chopped celery, diced bell pepper etc) or a salad on the side. Sometimes both. Fairly low cal and keeps you going all morning.

Good luck!! Don't forget to add a pinch of sesame or olive oil to your salads, along with some balsamic vinegar. Your body needs good fats, even when you are dieting! This will add flavor, and help lower your cholesterol. Just go easy on the oil ((which is why I like the GOOD dark sesame oil). Yum!

Also, make your own pot of soup and control the ingredients to control the sodium and calories!! It tastes MUCH better than canned soup!!

For tacos, which are easy to fix healthy, check boxed shells that are the hard corn shells. They are crunchy, lower calories than flour tortillas and taste great without frying like regular corn shells.

 

[OhhBother]

Here's another vote for Weight Watchers. I follow the program completely online -- I'm not a meeting sort of person.

Since June 1 of last year, I've lost 139 pounds. And I don't eat salad -- ever -- because I don't like it. I also don't eat any kind of seafood.

Some of my favorite foods include egg white omelets with center cut bacon, grilled chicken and black bean burritos made with a whole wheat tortilla, pretty much any kind of soup, etc. I love fruit, so I eat lots of watermelon. I've also taken my favorite "homemade" recipes for casseroles, etc. and lightened them up with ingredients like fat free sour cream, fat free yogurt, etc.

I could never keep up this lifestyle eating the typical menu you posted -- I'd starve. You can definitely find more options than salad! Best of luck!