Wish DISers - help...give me your best advice

[NY Disney fan]

I have tried everything to lose weight and can't. I know the problem is that I eat way too much. I have a sedentary job but belong to a gym. I can run for 20 min straight and walk/run for longer. I do resistance training. I eat "clean" when I can. But then I burn out.

Right now I'm all about portion control (not changing the diet). I need something that I can't "burn out" in. Make this super, super easy...what do I need to do. Explain it like I'm a 5 year old, please!!

 

[davedmaine]

Eat less.

 

[NY Disney fan]

Eat less.

That's the magic bullet huh?

 

[sissy_ib]

That's the magic bullet huh?

Pretty much. With very few exceptions it's calories in/calories out to lose weight.
Do you have any idea how many calories you eat a day? How often do you work out?
Resistance training is good. Cardio is good but you also need to build muscle. Does your gym offer free personal training?

 

[Rose&Mike]

It's doable, but it isn't always fun or easy and it isn't fast.

Start with tracking your food. Even if you are doing portion control, figure out how many calories you are consuming and how much you are burning with exercise. Next, take a hard look at what foods you need to cut back on. The reality is, one cannot lose weight on a diet of soda (even it's diet), chips and chocolate. Believe me, I have tried.

I understand the burnout. You don't have to be perfect, but you do have to eat healthy most of the time. I mostly used portion control when I lost in 2010, but I am finding that is not working for me now and I have to track to have any kind of results. I use myfitnesspal. Didn't track last week, and I am up a couple pounds. If I want ice cream at the end of the day and I am out of calories, I have been known to get up and walk to "earn" back the calories for the ice cream. It really is calories in calories out.

As for exercise, I would aim to get up to at least 60 minutes at least 5 days a week. Is it always fun? No. Is it hard to find the time for most people? Yes. But the reality is, that (in my opinon) exercise is needed to lose weight and maintain.

Exercise has an added benefit of making you feel good about yourself, and I have found the more exercise I do, the less junk I want to eat.

Baby steps. Again, perfection is not required. But it does require a big effort.

Good luck!

 

[lmhall2000]

Redneck caviar!

2 cans black beans (rinsed)
1 can black eyed peas (rinsed)
1/2 cup chopped onions
1 can rotel (drained)
1 can shoepeg corn
1/2 cup chopped cilantro
1 tsp cumin
1 tsp oregano
6 Tbs red wine vinegar
6 Tbs olive oil

Join all together, refrigerate...eat! I allow myself 5 frito lay Scoops (just think large Frito). And eat the rest with spoon! A great easy to eat mix!

Eat less than 500 calories per meal! Make sure you eat a mid meal snack of almonds, berries or other non salted/non sugared snack...not to exceed 100 calories. Cut out sauces/ dressings...I use just vinegar and oil. Cut out sodas..stick to water...lemon helps!

You can do this!

 

[MellieluvsDisney]

I was in denial for a long time. I was watching what I ate, exercised and I thought I wasn't eating that much until I realised that the scale wasn't moving and I was still 235 pounds.

So, 6 weeks ago, I subscribed to Weight Watchers Online and I've lost 10.2 pounds so far. It wasn't easy at first, but now it's like second nature. You really do get used to it. And boy, was it an eye opener! My portions were way too big, that's probably why I wasn't losing.

To lose weight you need to eat less and move more. It's just that simple, but also not that simple. I find that tracking what I eat is what is helping me lose weight. Yeah, it's a pain, but it's better than being overweight.

 

[bumbershoot]

Weight Watchers.


I worked out quite a bit during the 3+ years I put on a ton of weight.

Now that I'm doing WW, I'm losing. I've learned the phrase "you can't out-exercise a bad diet". For some that might not be true, but for me and many others it's absolutely correct.

It takes work to BURN 500 calories. It takes a big handful of m&ms to eat the same calories.

 

[NY Disney fan]

My portions were way too big, that's probably why I wasn't losing.

I'm eating a very large spinich and veggie salad as I read this...is that bad? I may do the WW thing.

 

[amykay9377]

I'm eating a very large spinich and veggie salad as I read this...is that bad? I may do the WW thing.

Depends - how many calories are in the salad? Is it all veggies, or is there cheese, meat, dressing?

I agree with others that you should begin tracking EVERY SINGLE ITEM that you put in your mouth - track for a week or so to get a good idea of what you're eating, what your weaknesses are, and where you can improve.

When I began tracking, I learned that I was eating 4000 calories a day!

I use LoseIT to track - I can track on the computer or using the app for my iPod (they sync together). I put in my height, weight and goal weight and it tells me my 'budget' of calories. As you enter in what you ate, it will deduct those calories from your 'balance' and tell you how many calories you can have the rest of the day. If I don't have enough calories, I don't have a dessert.

Besides the tracking, you need to SEE correct portion sizes. It's easy to say "I ate 3 ounces of chicken" until you put it on a food scale and see that it weighs 14 ounces (I'm lookin' at YOU, Zaycon chicken...). You will be amazed at what a serving of salad dressing really looks like! Invest in some good measuring cups and spoons and a digital food scale (I got one at Walmart for under $15) and USE them religiously.

That's my best tip for you - be aware of what you put in your mouth and how much!

Oh, and I have to add that I've lost 15 pounds since February, ran my 3rd 5k yesterday and have gone down a pant size - mostly by watching calories and exercising!

 

[NY Disney fan]

Oh, and I have to add that I've lost 15 pounds since February, ran my 3rd 5k yesterday and have gone down a pant size - mostly by watching calories and exercising!

Fantastic!

 

[amykay9377]

Fantastic!

Thanks!

 

[JCH]

I'm eating a very large spinich and veggie salad as I read this...is that bad? I may do the WW thing.

Salad can be your best friend or you biggest enemy. Some "healthy" salads at national chains have almost two thousand calories in them. Cheese, croutons, egg, bits of meat, and mostly the dressing add up very quickly. Now, if it's nothing but spinach and veggies with a low cal dressing, eat up!

I second (or third or fourth) using WW online. They usually have a 3 month starter membership for around 50 dollars. I lost 40 pounds in about a year using this, and kept it off. However, I really only paid for the first 3 months as you find you tend to eat a lot of the same things and it becomes very easy even without a calculator. If I do go to a new restaurant, I just google whatever I'm going to eat there.

Good luck!

 

[traviesojmt]

I have lost 14 lbs since June 6th and 25 lbs this year. I can only tell you what has worked for me. STUBBORNNESS!!! Honestly, I have come to learn that it just takes a stubborn attitude. Every single day since June 6, I have written down every single thing I have eaten. I have a food scale to get accurate calorie counts. Using Sparkpeople, I came up with a reasonable daily caloric intake. For me, I strive for at least 1200 calories and no more than 1500 calories. I allow myself Saturday nights to go out to dinner and eat whatever I would like. It is also the only night I get to drink my coveted Coke.

I also make time to workout. At minimum, I walk 3 miles in the morning. I have done Wii Fit and just bought the Zumba workout for variety.

My DH deployed June 6th and we made a deal. If I hit a certain goal weight by the time he returns (6 month deployment) then we get to go to Discovery Cove next summer on our Disney vacation. The goal is as such that I have to average right about 2 lbs per week. It is a lofty goal, but I have become STUBBORN. If we do need to eat out, I check menus and calories and make better decisions. I only allow myself to eat more than the 1500 calories 1 day per week.

The truth is we all know HOW to lose weight. It is doing it that is the problem. I still have a lot of weight to go, but I am going to do it. The kids would really like to go to Discovery Cove, so my DD9 has become a big cheerleader for me.

 

[ZellyB]

I would join the chorus and say tracking calories is really the only sure way to manage it. I use myfitnesspal as well for that. But there are any number of free applications out there to help you. But, you must commit to it and be faithful. Nothing passes my lips that isn't entered in there. It was amazing to me how many calories I consumed in my drinks. I quickly learned that I'd rather drink water and get to eat a bit more. The advantage to me though is that I do sometimes treat myself to a Coke or sweet tea, as long as I know I have the calories available to cover it. You really can still eat everything, you just have to do it in moderation. It's been a huge incentive for me to exercise as well since I really want those extra calories to eat later in the day. Good luck!

 

[kerplop]

I weigh everything when we cook at home. I eat on smaller plates because it works to trick my brain into thinking I'm eating more. Growing up we had the Clean Plate Club and now as an adult it's torture for me to leave food on a plate. So I start dishing up, and put 1/3 of it back into the dishes. I try to leave food on my plate if possible, but that's a mental issue that I'm dealing with it may not apply to you.

When you eat out, ask that they put 1/2 of the food in a to-go container so you're not tempted to eat it all. Order of the kid's menu if they'll let you. If you want a salad out, ask for dressing on the side and dip the tines in it before you take a bite so you're using less. Skip the croutons, cheese, etc and ask if you can have more veggies on it!