What is your weight loss strategy?

[Alice_in_Wonderland]

It is much easier to drop weight by eating healthier (low carb/no sugar) than it is by exercise alone. If you don't watch your nutrition, you could be the world's fittest fat person. I should know.

NY Disney Fan-I have a question for you. How low do you drop your carbs? I've gotten all sorts of advice latley on how low you should drop your carbs and it is all a bit confusing. Thanks for your help!

 

[NY Disney fan]

NY Disney Fan-I have a question for you. How low do you drop your carbs? I've gotten all sorts of advice latley on how low you should drop your carbs and it is all a bit confusing. Thanks for your help!

Some days I'll eat 50 carbs some days I'll have 80-90. It varies per person. The USDA recommends 250g but that is if you want to stay fat!! A low carb lifestyle is basically eating 90- 100G or under. The more you exercise weight train the higher carbs you will need but for a moderate to sedentary lifestle stick with 30-50g of carbs. If you fill up on salad and veggies, fruit, nuts and meat you will be ok. Eat according to this pyramid chart:
http://lowcarbdiets.about.com/od/whattoeat/ig/Low-Carb-Food-Pyramid/lowcarbpyramid1-IG.htm

 

[TxRabbit]

I started my Health & Fitness strategy with the school year...Sept 2010...

The first thing that I did was to find a physical activity that I enjoyed...always hated gyms, could force myself on the treadmill or other cardio for a time, but generally thought it was boring, was a clock watcher, and couldn't wait to get off...so finding something that I could somehow look forward to doing was a key element for me...DH and DS play tennis...and they love it...so I wanted something like that...exercise that I thought was FUN...if there was such a thing...I found Zumba...I love it.

One thing I will say to anyone working on cardio...please research the idea of "metabolic chaos"...this is what you really want to achieve with cardio training...the strategy should talk about interval training or intermittent training...Zumba does this by the nature of the activity, but anyone who enjoys cardio can figure out a way to incorporate this idea...it is VERY effective.

After breaking into exercise...we reduced our restaurant food...trying as much as possible to eat from home...I'm a good cook and I generally cook healthy food...I don't used a lot of processed foods...so if we could just eat from home, then that would be a great reduction in fat and sodium...

With eating from home...I tried to pay more attention to things like "eating a rainbow"...eating at a table with food that may require a fork or spoon (it's amazing how much hand food we can eat)...eating slower...chewing my food well...paying attention to eating when I was hungry...not by the clock...that sort of thing...

Since the holidays were during all this time...I also didn't make ANYTHING off-limits...I could eat whatever I wanted, but I tried to achieve balance...like if I knew I was eating the special dessert for a family birthday, I planned salmon, no starch side, veggie-intensive dinner...and then let the dessert be like what would have been a starch?...BALANCE...

When the new year passed...I decided to start tracking my calories for a while...just to see how what I had kind of settled into a routine was really like...since I seemed to have achieved the balance I was looking for (I used nutrimirror.com which tracks not only calories and fat/carbs/prot but also calcium, iron, fiber, and other nutrients)...I stopped tracking...

After the new year, we also dropped the frequency of the wine and beer in the house...we were pretty celebretory during the holidays and family birthdays...

I'm over 6 months into what I am thinking about as my new lifestyle...my long-term goal is my 40th birthday in March 2012...and so far I've lost over 30 pounds, but amazingly, I've lost over 6 inches everywhere around my torso...bust to hips...and over 2 inches around each thigh...

I did start small with the exercise...I knew that I could do 2 classes a week...and while I knew that I could do more...I also know that I have always started to hot and heavy and burned out fast...so even though I was feeling the urge to do more in the beginning...I stuck with the 2 days a week for several weeks...then I added one more class of Zumba...after several weeks there...I added a Pilates class...that kicked my you-know-what and so it took almost 2 months to get to a point of 2 Pilates classes and 3 Zumba classes...that's where I'm at now...

I'm needing to step it up again...so actually, I'm going to become a Zumba instructor...I have training in 2 days!

Sorry to write such a book of a post...please forgive...it's just that this is the first time that I have actually STUCK with any kind of plan for this long...I'm very proud of myself to do this through the holidays and I feel like the gradual changes that I did has led to permanent changes...

And I guess that was my main strategy...to learn to be different so that I could look and feel different...and to have the patience to give myself time to really form new habits rather than trying to "diet" or do some other fix that I would not sustain for the rest of my life...

 

[Alice_in_Wonderland]

NY Disney Fan-thanks for sharing that with me. I was trying to do a diet called "Fat to Skinny" that advocates 20 grams of carbs a day but I got such migrains from it that I had to stop. So, I switched to a diet called Primal Blueprint and they advocate the same carb range as you do. Glad to hear you are getting results!!!!

TX Rabbit-Zumba....I have heard so much about it lately. But, when the infomercial is on and I try to follow the steps I just trip So glad you found something that works for you. That is more than half the battle. Good luck getting to your goal. Congrats on all of the success you have had so far!!!!

 

[NY Disney fan]

NY Disney Fan-thanks for sharing that with me. I was trying to do a diet called "Fat to Skinny" that advocates 20 grams of carbs a day but I got such migrains from it that I had to stop.

20g a day is far too little. Atkins only recommends 20g per day in the induction period and the plan says to move off induction and into eating more.

 

[Alice_in_Wonderland]

20g a day is far too little. Atkins only recommends 20g per day in the induction period and the plan says to move off induction and into eating more.

Thanks again for you help!!!

 

[Lambertt]

I feel irritate when i have to pass through number of dieting programs.. I adopt the strategy use just fresh juices in my dieting plan and take the light food in eating scheduled..

 

[shann0521]

I have learned a lot about weight loss in the last 3 weeks, because of a new company I have partnered with. They have taught me that you have to be healthy on the inside before you can look healthy on the outside but it is totally true. Without breaking any of the forum rules I would love to help anyone that is interested in learning the things I have learned!!!

 

[indimom]

I feel like I am just now starting to get my weight loss and health goals on track and it's been quite the process coming up with a plan that works for me.

I started well over a year ago with walking. About three miles, five days a week. Great. I felt good, had no problem with walking during our Disney trip last June. But, I did not lose weight.

Winter has always been a problem for me and I knew it was going to be a struggle, so I got a friend to join me for the walking. This helped a lot since I couldn't talk myself out of my walks when I knew she would be there waiting for me. I managed to keep it up all through the dreary winter.

My friend started Weight Watchers in January and began to shave off the pounds. I had used WW in the past with a good amount of success, but kept putting it off saying I should be able to do this myself, etc.

By March, I knew I was going to have to do it. I was embarassed to walk into that meeting knowing I had regained all the weight I had lost the last time, but I made myself do it.

Slowly the pounds started to drop, but within six weeks of starting I was noticing some of my bad habits returning. Using my points for junk instead of healthy, energy-producing foods. These foods just made me crave more junk and I was always hungry. My weight loss slowed to a crawl.

Four weeks ago, my friend and I started the Couch to 5K running program. I've never been a runner and I'm 38, but I felt I needed to up my effort level and the walking wasn't doing it anymore. I still wasn't happy with my eating habits though.

So, two weeks ago, I decided to go hard core. My BIL is a body builder/personal trainer and I asked him to design a diet for me. I am now eating five meals a day, primarily lean meats, veggies and quality carbs. Boy, am I feeling the difference. I lost 6 pounds in the first 11 days! Woo Hoo! But, even better, I can feel the difference in my energy level AND my cravings have practically disappeared.

I'm sure I'll continue to have my struggles, especially as I hit holidays and such (I'm going to have to find a way to work some "fun eating" into my pretty rigid plan without falling off the wagon), but I'm excited.

I'm now 22 pounds lighter than I was in March. I've lost approximately 8 inches over my whole body and I'm down from a size 14 to a 10.

I've got a little ways to go yet. I'll hit my WW goal weight in another 13 pounds, but may try to go another 10 pounds beyond that to reach my "marriage weight." Then the real challenge begins. Maintenance. This is my dirty little secret. I've gotten into a size 8 on four occasions in the last 15 years, and every time I cave and fall back into my bad habits. This time I need to make the plan stick.

I would love any advice or tips when I hit that point! Good Luck to everyone working on their own weight loss issues...It's nice to know that you are not alone in the struggle.

 

[Alice_in_Wonderland]

I feel like I am just now starting to get my weight loss and health goals on track and it's been quite the process coming up with a plan that works for me.

I started well over a year ago with walking. About three miles, five days a week. Great. I felt good, had no problem with walking during our Disney trip last June. But, I did not lose weight.

Winter has always been a problem for me and I knew it was going to be a struggle, so I got a friend to join me for the walking. This helped a lot since I couldn't talk myself out of my walks when I knew she would be there waiting for me. I managed to keep it up all through the dreary winter.

My friend started Weight Watchers in January and began to shave off the pounds. I had used WW in the past with a good amount of success, but kept putting it off saying I should be able to do this myself, etc.

By March, I knew I was going to have to do it. I was embarassed to walk into that meeting knowing I had regained all the weight I had lost the last time, but I made myself do it.

Slowly the pounds started to drop, but within six weeks of starting I was noticing some of my bad habits returning. Using my points for junk instead of healthy, energy-producing foods. These foods just made me crave more junk and I was always hungry. My weight loss slowed to a crawl.

Four weeks ago, my friend and I started the Couch to 5K running program. I've never been a runner and I'm 38, but I felt I needed to up my effort level and the walking wasn't doing it anymore. I still wasn't happy with my eating habits though.

So, two weeks ago, I decided to go hard core. My BIL is a body builder/personal trainer and I asked him to design a diet for me. I am now eating five meals a day, primarily lean meats, veggies and quality carbs. Boy, am I feeling the difference. I lost 6 pounds in the first 11 days! Woo Hoo! But, even better, I can feel the difference in my energy level AND my cravings have practically disappeared.

I'm sure I'll continue to have my struggles, especially as I hit holidays and such (I'm going to have to find a way to work some "fun eating" into my pretty rigid plan without falling off the wagon), but I'm excited.

I'm now 22 pounds lighter than I was in March. I've lost approximately 8 inches over my whole body and I'm down from a size 14 to a 10.

I've got a little ways to go yet. I'll hit my WW goal weight in another 13 pounds, but may try to go another 10 pounds beyond that to reach my "marriage weight." Then the real challenge begins. Maintenance. This is my dirty little secret. I've gotten into a size 8 on four occasions in the last 15 years, and every time I cave and fall back into my bad habits. This time I need to make the plan stick.

I would love any advice or tips when I hit that point! Good Luck to everyone working on their own weight loss issues...It's nice to know that you are not alone in the struggle.

Congrats for doing all of that!! I would love it if you could give an example of what your daily meal plan consists of. Sounds like it is really working for you!!

 

[indimom]

Congrats for doing all of that!! I would love it if you could give an example of what your daily meal plan consists of. Sounds like it is really working for you!!

Easy enough, I have a printout on my fridge.

Meal #1: 3oz. turkey/chicken (any lean meat really); 3 egg whites (egg beaters work if you want some flavor); 1/2 grapefruit (I sprinkle Splenda on top).

Meal #2: Apple or Celery with 1T peanut butter OR A good quality Protein Shake. I prefer the shake since I'm working and use Beverly International Ultimate Muscle Protein.

Meal #3: 5oz. chicken or turkey breast; 1 cup (minimum) green vegetable. (You can always up the green veggies in the plan, this is just the minimum you have to eat.)

Meal #4: Cottage Cheese or Yogurt with 1/2 cup nuts OR Protein Shake. Again, I prefer the shake at work. It's just easier for me.

Meal #5: 5 oz. lean meat, a small potato or 1/2 cup rice or corn; 2 cups of a low carb vegetable or salad with 2T oil&vinegar dressing. (I use Newman's Own brand.)

That's it. Pretty easy. I eat a lot of chicken, fish, canned tuna, 93% lean hamburger, turkey bacon on occasion, etc. You can flavor it up with just about any seasoning you want.

Since I am also doing Weight Watchers right now, I've been counting my points and usually come in just under the 29 points a day that WW suggests. My points are 26-28 most days.

The nice thing is (when I find the time to fit in 5 meals a day, sometimes I'll forget a shake or get too busy to stop for a sit-down meal) I don't seem to get hungry or have cravings for the simple carbs like I used to. That's makes a BIG difference for me. Oh, and I take a supplement (Ultra 4, Beverly International).

 

[Alice_in_Wonderland]

Easy enough, I have a printout on my fridge.

Meal #1: 3oz. turkey/chicken (any lean meat really); 3 egg whites (egg beaters work if you want some flavor); 1/2 grapefruit (I sprinkle Splenda on top).

Meal #2: Apple or Celery with 1T peanut butter OR A good quality Protein Shake. I prefer the shake since I'm working and use Beverly International Ultimate Muscle Protein.

Meal #3: 5oz. chicken or turkey breast; 1 cup (minimum) green vegetable. (You can always up the green veggies in the plan, this is just the minimum you have to eat.)

Meal #4: Cottage Cheese or Yogurt with 1/2 cup nuts OR Protein Shake. Again, I prefer the shake at work. It's just easier for me.

Meal #5: 5 oz. lean meat, a small potato or 1/2 cup rice or corn; 2 cups of a low carb vegetable or salad with 2T oil&vinegar dressing. (I use Newman's Own brand.)

That's it. Pretty easy. I eat a lot of chicken, fish, canned tuna, 93% lean hamburger, turkey bacon on occasion, etc. You can flavor it up with just about any seasoning you want.

Since I am also doing Weight Watchers right now, I've been counting my points and usually come in just under the 29 points a day that WW suggests. My points are 26-28 most days.

The nice thing is (when I find the time to fit in 5 meals a day, sometimes I'll forget a shake or get too busy to stop for a sit-down meal) I don't seem to get hungry or have cravings for the simple carbs like I used to. That's makes a BIG difference for me. Oh, and I take a supplement (Ultra 4, Beverly International).

Thank you so much for sharing that with us!!!!!

 

[Flimmy4]

My weight lose strategy is simple.i do same exercises daily.i spent my 1 hour for exercise.I do 30 minutes walk first in the morning and then do some running after it.This will make me energetic and powerful.I do sometimes yoga in the morning and do cycling in evening.i have reduced so much weight with these exercise strategy.

 

[mikelawson]

I like exercise and Walking including ....proper diets

 

[Cin]

I choose a diet high in protein and fiber and low in fats and carbohydrates. That means avoiding flour and sugar. I choose corn tortillas over flour, and avoid or limit pasta, bread, potatoes and rice and other food high in starches. I use low fat dairy products and rarely fry anything. I use parmesan cheese or crushed nuts as a sub for "breading" on baked dishes like oven baked chicken. I limit my portion sizes to no larger than the palm of my hand. Exercise of some form whether it be walking, Zumba, plain old exercises like we did in elementary school, ping pong with the family, or something 4 to 5 days a week for 20 minutes up to an hour depending on the time I have available. It helps too to keep a food journal of the amount you eat, how often you eat, and what foods you choose. Don't indulge in emotional eating. Eat only when hungry and only until the hunger is no more, not until you are feeling "full" (that's a tough one especially with favorite foods). Don't be a social eater. I'm trying to avoid sweet tea, diet coke, and other bad beverages, and switched them out for plain unsweetened tea, 1 diet coke a day as a treat, and Crystal Light. So far, it's been a slow weight loss, but it is happening and I'm learning permanent patterns for eating so I won't fall back into the unhealthy choices again.

 

[miaxu]

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