Weight Loss Help

[Pomlover2586]

Hey guys. I need some help, ideas, suggestions from you all. I am 23 and I'm 4' 10.5". I've always been a bit "chubby" and I used to be 132lbs. I maintained that for years and now that I'm married I put on a bit of weight.

I'm now about 147 lbs and I'm noticing it mostly in my tummy. It's not ridiculously noticeable, but I notice it- a couple of my shirts don't fit like they used to, but I haven't bought any new clothes.

I want to lose the weight, and am hoping to lose it within a month because DH and I are heading to DLR.

So how should I go about it? Smaller portions for sure, but what else?

What exercises do you recommend? I tend to be lazy and When I've dieted in the past i work out for a day or 2 and then lose my motivation. So what are some easy things I can do around the house?

I can't afford a gym membership so thats out for sure.

Also realistically whats a healthy amount of weight I should be losing per week? How often and how long should I exercise and how many calories should I be eating per day?

Sorry if all of that was long, and if you made it this far thanks for taking the time to read it

 

[IDoDis]

In order to really take off your excess pounds, you need to make a commitment to making lifestyle changes with regards to your eating and exercise. If you aren't committed, it's not going to happen.

It will not be easy. You didn't put the extra weight on in a month, so you can't expect to lose it all in a month.

Try using this link and answer the questions.

http://nutrition.about.com/library/bl_nutrition_guide.htm

After you've answered the questions, it will tell you how many calories you can eat per day with and without exercise to loose weight. I should stress though, that the exercise is very important -- not just for the weight loss, but for your body. Also, when your body gains muscles, it will burn the fat faster. And the more cardio you get, the faster the pounds will come off.

Tell yourself that you can do this! You really can if you go into it with the determination and the right attitude. Also, you might want to watch older seasons of The Biggest Loser. That show is very motivating and inspirational.

I hope you reach your goal!

 

[GoodFairies]

The first thing you need to do is be realistic. You aren't going to lost 15 lbs in a month unless you do something drastic and unhealthy, which won't last anyway.

A lot of people set unrealistic goals which forces them to get depressed when things don't happen as quickly as they expect them too.

I find that exercise makes the biggest, quickest difference. Find something you like and do it. How about biking or running? No gym membership required. There are many different kinds of crunches/abwork you can do without equipment. If you don't have hand weights, use things around the house (cans) and you can do biceps, triceps, shoulders, and back. Lunges and squats for the lower half.

If you get hungry between meals, drink a large glass of water and/or brush your teeth.

 

[disbridemimi]

have you tried weight watchers?

 

[Pomlover2586]

I'm sorry maybe I wasn't clear on that. I don't want to lose all 15 lbs in the month. I'd like to go from 147/148 to about 141/142 within a month.

That is the weight I maintained for a while without really noticing an impact on my self esteem/clothes.

I have not tried weight watchers but I have a few friends who have and they do like it- maybe i'll look into that.

 

[redlight]

5 pounds a month is reasonable. I've lost almost 20 in almost 4 months mostly by portion control (and reducing sweets and desserts a great deal) and by jogging.

 

[chloelovesdisney]

You don't need to join a gym, just walk around your neighborhood. Exercise will definitely help.

 

[WhateverLolaWants]

Join an online weight loss community. Having someone going through the same thing as you is very helpful because you'll keep each other motivated. Plus you'll get a lot of good tips.

You're on the right track with the food portions. Be more conscious about the food choices you make as well as portion control. At restaurants you can ask for a box as soon as you get your food so that you can ensure that you are sticking to portion control. Also, make meals about eating. You are more likely to consume more calories if you are watching television, reading a magazine, etc.

As for exercise, you can walk around the neighborhood, clean the house, or check out the library and rent any fitness DVDs they may have.

 

[madcam]

No real advice....I am in the same boat as you. I just saw a picture of myself a week ago and realized that the only person that sees the "thin me" still in there is me!! So I have started exercising and cutting back my portions, and I have stopped eating the "white food". (pasta, bread, rice, potatos......and pretty much anything with sugar!!) I have lost a few pounds so far and I am STARVING!!!! But I think I would rather be a little hungry than alot fat!!! So I am sticking in there for now. Good luck to you!!!

 

[Pomlover2586]

Thanks everyone these are some great suggestions! keep them coming! I never planned to gain weight.....it's just slowly crept on and it wasn't until some of my shirts started riding up when i wore them that i realized how bad it got. I was 132 lbs for a looong time and then when it went up to 142 I maintained that for a few years......at this point id be happy just to be back at the point where my shirts don't ride up- and I think I can get there in a month. ::fingers crossed::

 

[FireDancer]

Have you come over to visit us on the WISH boards? The WISH boards are about healthy lifestyles, whether you are trying to lose weight or run a marathon, there are threads for you. There are also Biggest Loser teams that help provide advice and motivation.

The basic idea is you have to burn more calories than you take in. This can be done through a combination of dietary changes and increased activity. The first piece of advice I give is not to go on a diet but decide to change your lifestyle. It may be hard at first but after time the new lifestyle will seem as natural as your old one.

I used to eat fast food every day for lunch. I was not motivated to get much exercise or educate myself on what was a healthy lifestyle. I decided I needed a change and started making them. It was rough at first and required a lot of will power but it has been 5 1/2 years and my current lifestyle just seems natural now.

Realistic goals are also important. As a PP said, you can't set goals you can't possibly attain and then use that as an excuse for quitting. That is just setting you up for failure. Set reasonable goals and stick to the lifestyle changes needed to reach them. If you know you have a weakness for unhealthy food don't even buy them. I know if I had bad food in the house on occasion I would be tempted so I don't even purchase them. I am lucky because the people I have dated since my change have had the same eating habits as me. If you are married it will be much easier if both you and your husband decided to do this together.

Again, check out the WISH boards and you will find a lot of people in the same boat as you willing to give out advice. We are nice people, but we will hold you accountable to your goals.

 

[The Mystery Machine]

Start a food diary. Write down everything you eat/drink for 1 week. Add up the calories.

You need to see what you are eating and how much calories you are putting into your body.

Look at your food patterns and then decide which vices you are able to drop right away.

Easy ones to identify are no fast food, no soda, no candy, etc...of course.

Hard ones for me was to eat breakfast and not eating after 7pm.

Portion control is a big one and will be the hardest thing at first.

So tommorrow write down everything you eat and drink and post it here.

 

[FireDancer]

Start a food diary. Write down everything you eat/drink for 1 week. Add up the calories.

You need to see what you are eating and how much calories you are putting into your body.

Look at your food patterns and then decide which vices you are able to drop right away.

Easy ones to identify are no fast food, no soda, no candy, etc...of course.

Hard ones for me was to eat breakfast and not eating after 7pm.

Portion control is a big one and will be the hardest thing at first.

So tommorrow write down everything you eat and drink and post it here.

This is very good advise. I still keep a food diary. It makes is so much easier to make good choices when you look at what is in the food. Portion control is also an advantage of a food diary. A serving of granola is 1/3 cup, not a cereal bowl full for example.

I would add read the labels of everything you buy, not just the nutritional info but the ingredients list. If there is anything in the food I can't identify it goes back on the shelf with speed sufficient to make a sonic boom.

Definitely eat breakfast, preferably something with healthy fats. I eat after 7 (That is usually when I get home from the gym or back from a run) but I try to make sure it is something full of protein and not simple sugars.

 

[The Mystery Machine]

Another tip I use is to use a salad plate instead of a dinner plate and I use pyrex cups/measuring cups for portion control. That really helps me.

 

[GoldieSaysMeep]

Drink water. Lots of water.

Drinking water is not only what your body needs and craves, but it also makes you less hungry, helps you process nutrients better, helps get rid of waste faster and all around makes you feel more energized for excercise.

 

[The Mystery Machine]

Drink water. Lots of water.

Drinking water is not only what your body needs and craves, but it also makes you less hungry, helps you process nutrients better, helps get rid of waste faster and all around makes you feel more energized for excercise.

Ah, there is my other thing that is hard to do. You know it is summer and my DH bought the cans of leaded coke (with caffeine).
Oh they are sooo good ice cold.

I fell off the wagon and have drinking too many of them.

 

[PinkRhombus]

Eat a big salad every day. I mean BIG.

If you have a Sam's, they have this big tub of organic field greens (not that I care, but so you can find it) for $3-$4. Nice, soft lettuce.

I take that, put it in a big plastic thing with a lid...and throw in some chopped veggies. Maybe some sunflower seeds for variety. You could throw in some grilled protein, too.

Then you put in a couple tablespoons of light dressing and shake it.

That and drink a lot of water. Try to cut down on your breads.

Have you seen the show You Are What You Eat on BBC? It's worth watching just for the shock factor of the table of food these people eat in a week...but she gives a lot of good advice on eathing healthy.

 

[mickeyboat]

Check out this website -

www.sparkpeople.com

 

[Rence]

I'm doing Weight Watchers on-line and it is working for me - over the past three months I've lost 18 pounds.

The biggest thing that I have learned over the years is that you really REALLY have to know what you're eating - a lot of folks take a little bit of information try to diet and actually end up gaining weight. A couple that I have run across:

I met someone who was eating at Subway all the time to lose weight just like Jared - the only problem was that they were basing their diet on just "eating at Subway". They were ordering foot long subs with extra meat and cheese and having a side of chips and they couldn't figure out why they were gaining. I eat at Subway a lot, and there are a lot of good choices at Subway, but there are also a lot of bad choices at Subway - and you need to know the difference.

I've also seen a number of woman at work who decide that they are going to lose weight - so they just have a small salad at the salad bar in our company cafeteria - they take the small container, toss in a few lettuce leaves - pile it up with cheese and ladle on full fat dressing and top it off with croutons - it is a tiny lunch, but they'd have fewew calories in a steak dinner. Again, they think Salad = Diet. But you can do a lot of damage at a salad bar if you don't know what you are doing.

That's one reason I like Weight Watchers - the point system gives you a simple way of comparing foods.
Subway 6" Roast Beef on Wheat sub - no cheese - lots of veggies - bit of mustard = 5 points
Subway 12" Double meatball sub with cheese = 38 points.
At my current height and weight I should eat 33 points per day - which would be a good choice?

 

[DisneyKing82]

15lbs is definitely attainable in a month!

Step 1) Drink lots of water
Step 2) Do cardio 7 days a week but change up the routine... run, walk fast, hike, bike, swim, climb stairs.. do this for at least 30 min, preferably more.
Step 3) Do pushups and situps at home to help tone up

EATING
Your diet is more important than working out believe it or not.
Step 4) Eat 4-5 small meals through the day instead of 2-3 big ones. EAT a HEALTHY Breakfast, this is critical!!! Fruit, cereal, or fresh fruit smoothie.. no eggs, pancakes, bacon, mcdonalds.. none of that.

good foods to eat during the day: turkey, fish, chicken

Step 5) Eliminate all sugar if you can. I know its hard but try your best. Sugar puts excess carbs in your body and unless you're an iincredibly active person, you won't be able to burn them off.

Step 6) NO TRANS FATS!!!!!!!!!!!!!!!!!