Healthy Weight Loss
Hi everyone,
I looked for a thread on this topic and didn't see one...so (since this is part of my goal for this year), I thought I'd start one. :) As a diabetic, I have to be careful of fad diets... and losing weight makes it much easier to manage my condition (not to mention finding cute clothes when out shopping!) When I was first diagnosed, I followed the diabetic diet religiously, walked an hour a day, and lost 50 lbs. Woo hoo! Unfortunately, the diabetic diet makes life no fun...and I gradually went off of it. As a result, I've regained about 25 of those pounds over the last 5 years. Not a quick gain, but frustrating and unhealthy. So...for 2011...I've resolved to get back to my walking...starting with 2 miles a day since I'm out of shape and working (as quickly as possible) back to the 4 mile walk that helped me lose weight initially, and which I know helps me maintain a healthy level of fitness. I've also resolved to improve my diet...not the diabetic diet (cuz I'll want to hurt someone), but an easier to manage version using Weight Watchers points. My weight loss goal (for now) is 35 lbs. Here's a link to a very handy list of food point values (but I still cannot figure out the crazy formula on top to save my life...all I know is that about 25 points works for me). Anyone want to share hints, tips, advice, and support on losing weight in a healthy way? |
This is great and the points chart is good too. I am trying to do weight watchers too and have 29 points per day and have to lose like 50 lbs so I am subscribing to this thread for daily inspiration!!
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Subscribing and will be back later!
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Calculating your points allowance
Sweet! I just found this great link for calculating how many Weight Watchers points you're allowed each day...and it's easy.
The best part? I get 26 points, not 25.....wooooooooo hooooooo! :cheer: I also found another link to a calculator that tells you how many extra points you can earn by exercising...so every brisk half hour walk gives me 2 more points. Love it! Now that's incentive to put on my walking shoes. :) |
yaaaaaay ! this thread is right up my alley, actually.. one of my resolutions is not just about losing some weight, but getting healthy again.. i will definitely be checking out the point system links! thank you! looking forward to making some BIG changes in my life :) having some buddies to do it with will help tremendously! |
Subscribing , because, "Healthy Weight Loss" sounds fun.
I go to a WW Meeting every Sat. AM at 6:30. They have a new points calculator and a new ponts system that started this year...UGH..
My Doc told me I was borderline diabetic about 6 months ago. My cholesterol was high, along with my BP..and my thyroid was wacky. She said you must have beans, legumes, veggie's and fruits in the house. You must quit using Drive-Thrus as your food groups, and you must exercise. I BEGAN eating organic fruits and veggies, veggie soups , regularly and quit eating meat, bread and dessert. I eat fish more often. My lab results last month were dramatically improved, plus I had a healthy weight loss, and feel great. It will be an amazing year, and I am dedicated to either growing to 8 feet tall, or losing weight, feeling better, and having my bloodwork and BP results be great. Tired of being undertall for my weight.:) I struggle, but am surviving and thriving. I am a NON-Cook, so, steaming veggies and making veggie soup is easy. After dinner was hardest-because chocolate or sweets call to me. My solution was not to buy, or allow bad stuff in my house. Holidays and Birthdays are exempt, and looked at as an okay time to have single portions of bad stuff I can't leave in the cupboards or fridge. I have air popped popcorn, without anything, and that does the trick. Jacuzzi and pool in the morning, and walking the 2 flights of stairs at work instead of the elevators has helped. When I NOW grocery shop, I take the extra steps and return the shopping cart to the rack at the store. Every step is helping. Oh..and my buddy bought me a new pedometer for Christmas. Okay. subscribing and thriving, with a LOoooooonnnnng way to go. |
[QUOTE=Tommi;261051]
Oh..and my buddy bought me a new pedometer for Christmas. [QUOTE] those pedometers are GREAT.. i have one, and actually need to start using it again, im curious just how much walking i do in the run of a day, but when i was using it, i found that seeing how many steps i took was very encouraging to want more and more, and you are right every step does count Tommi!! mine comes with a radio on it though which burned the batteries like crazy, i need to figure out how to switch that option off, or maybe ill just buy some rechargables! long road for us all, but i'm on board too.. i needed to clear my mind before i could commit, and i feel i am 'there' now.. i need this, for health & for self esteem! |
Yay! I am so glad to have others to share this project with! :)
And yes on pedometers! My doctor told me to aim for 10,000 steps a day...challenging when I work from home and the furthest I go is the coffe pot. I put the dog on leash and walked 2 miles today...first time in a long time (like over 4 months). Wow, I could feel it ...and so could he, poor thing...but it's good for both of us. I figure I'll start with 2 miles and work our way up. The doc said that doing 2 separate walks of 2 miles a day is even better because it keeps the metabolism fired up...so that's what I'm aiming for. Tommi...I'm so glad you're seeing results. You definitely want to stay out of diabetic territory if you possibly can...it's no fun. I have damage to my eyes, and the nerves in my feet...scary stuff. And, oh yea, fast food is my mortal enemy. Periodically it lures me back (because I simply adore Big Macs)...but they really aren't worth what they do to me...or anyone for that matter! Yay us! :cheer: |
10,000 a day! seems like sooo much, hehe..
but, i bet they add up way quick, i am going to dig out my pedometer right now, actually and get the battery/radio situation figured out , and then use it tomorrow or sunday! just curious how many steps i would take in the run of a normal day, without an actual work out.. and then one with a work out.. heh i'm really happy about this thread.. i was tested for diabetes not all that long ago actually, but results came back negative, thankfully.. i had a lot of the symptoms, especially the excessive thirst, i can't seem to quench it most times.. |
I just shoveled not something I really want to do but does that count as an activity?? I also walked today too which should count as an activity also..whoo hoo
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Shoveling does count!!!! Count me in!
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Just for kicks, I plugged my info into the points'ometer and came up with 24. I'm not sure what good that will do me, as I don't count points, but it's good to know, I guess.
*grin* I use the website thedailyplate.com to log my daily food intake and exercise. You set up your free profile, with your age, activity level, et cetera and then, as you add food, it makes the adjustments necessary. When you add exercise or actitivies (shoveling, sex, even walking on crutches!), it makes the adjustments to your caloric limit, since an exercising and/or working hard body requires more fuel. For me, it's helped a bit to remind myself that that's all food is. Fuel. Some days, usually about 10-14 days out of the month, I don't care what the Hell it is, I just WANT it, but the rest of the time, it helps. I don't put sugar or sand in my car. It would ruin my engine, so why do I put so much sugar and junk in my body? I've had to have some pretty heavy 'what is food to me' discussions with myself over the past few months. On my better days, it's fuel for my body. On my less than stellar days, it's comfort to soothe sadness or hurt feelings, to alleviate boredom, or to fill a void of some kind that I'm just not ready to address. I've actively been exercising and eating healthier for about 2.5 months now. I had the luxury of being able to spend a LOT of time at the gym (nearly every day for at least an hour) before I found my job. Now, I am going about 3 times a week for an hour and a half each time. Since I began doing all this, I've dropped about 15 pounds. I still have a little ways to go before I am at my goal weight, but it's not just the number on the scale that I'm working towards. I'm slowing teaching myself that, while it's fine to indulge now and then and for special occasions, when I reach for something to eat, I want my first instinct to be something that is good for me. I am making progress, but it's definitely a journey that I've just begun. |
I had a WW meal and a salad maybe banana bread for dessert or just a yogurt as a snack because you need three milks for WW..I'm so glad this thread is here..Thanks Jo[/COLOR]
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BMI
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So,if interested, here is a Body Mass Index Calculator . Here it is.. :goodluck: |
I don't like the BMI thing at all. it doesn't take into account things like body type and muscle mass.
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Thank you Tommi!!!
I just did the BMI calculation and my results did not please me. I am going to lose those last 30lbs. Zimmy Quote:
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""""CDC:Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problem" The better discriptors here :byebye: How reliable is BMI as an indicator of body fatness? The correlation between the BMI number and body fatness is fairly strong; however the correlation varies by sex, race, and age. These variations include the following examples: 3, 4 At the same BMI, women tend to have more body fat than men. At the same BMI, older people, on average, tend to have more body fat than younger adults. Highly trained athletes may have a high BMI because of increased muscularity rather than increased body fatness. It is also important to remember that BMI is only one factor related to risk for disease. For assessing someone's likelihood of developing overweight- or obesity-related diseases, the National Heart, Lung, and Blood Institute guidelines recommend looking at two other predictors: The individual's waist circumference (because abdominal fat is a predictor of risk for obesity-related diseases). Other risk factors the individual has for diseases and conditions associated with obesity (for example, high blood pressure or physical inactivity). For more information about the assessment of health risk for developing overweight- and obesity-related diseases, visit the following Web pages from the National Heart, Lung, and Blood Institute:"""Assessing Your Risk Body Mass Index Table Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults |
Thank you Jo Jo for starting this thread!
Four years ago I put myself on a diet to lose the weight I had gained from being in college. My starting weight was 210lbs and I am 5'0 tall. I lost 60lbs and I have been able to keep 43lbs off. I was drinking three 20oz bottles of coke a day. That was my first step, to give up soda. I did it cold turkey and I lost 35lbs in two months. I can powerwalk three miles a day and I try to do that atleast three times a week. My goal is now to lose the last 30lbs to bring me down to 137lbs. If you have an iPhone, the app I use is called LoseIt. I'm subscribing! Zimmy |
Give up Diet Coke....So, that really helps huh............
http://4.bp.blogspot.com/_xudVvW5q4R.../diet_coke.jpg |
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Thanks for the BMI link Tommi....I came up much higher than I like. Of course, it says for my height a range of 119 to 152 is normal...and I know that the lowest weight I've had as an adult (living on fish and salad and working out 2 solid hours a day) was 155.
For me, a weight of about 175 is fabulous...I feel good, I look good, clothes fit well, my diabetes is under control...and, yes, I still have a big butt! :cheesy: Weight is such an individual thing...I think as long as the numbers are good (blood sugar, cholesterol, blood pressure, etc.) then the rest is just a matter of where I feel good. |
today and tomorrow i work split shifts, but, i am going to do a work out tonight after work even if its just a walk, or maybe i can do something here at home..
i am home between shifts right now, i walked home from work this morning, and will be walking back to work again shortly, so that is 'some' activity.. but, i walk everywhere, so i guess it is considered activity that my body is used to.. since i walk to and from work everyday.. a site i really like is sparkpeople, you can keep track of everything there, has a blog feature, forums you can join, can even keep track of activity you did, how much water you drink, and gives you goals you can set etc.. the link is sparkpeople .. incase anyone wants to try it.. it has a lot of great articles as well.. my days off are monday and tuesday again.. im going to take the time to get on those WW sites and learn about the whole points thing, thats been suggested to me by a few people, and they really swear by it.. my goal today is to drink lots of water, ive got 3 glasses into me so far, so i'm doing well.. i've cut out all soda pop, finally.. i kept saying i was going to, and then i would allow myself a can a day but, i found (for me) it was encouraging me to want more.. soda pop really makes me feel blah, and prevents me from losing the weight i want to lose as well, so i knew it was something that i needed! |
When I stopped drinking soda and when I craved one, I would keep a natural fruit soda called, Izze soda. It is fruit juice and sparkling water.
Have fun at work! Zimmy Quote:
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response to JustJo's post
JustJo, I am the same way about Big Macs. I have to order 2 to make it worth my while. One only leaves me with the "wanting" feeling. Not that it really helps but I do take out the middle piece of bread. I do it because I am not that fond of bread and it really only serves as bland filler for me.
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I pretty much blew it yesterday....had such a busy day of shopping that I didn't get my walk in...so my exercise was pushing shopping cart and dodging people in WalMart, walking in BJ's, and carrying in bags. Not great. I also ate too much...and was just getting ready to be all hard on myself when I remembered that the last time the WW points thing worked for me, I took one day a week "off." I followed the points 6 out of 7 days, walked at least 5 out of 7....and it worked. So....yesterday was my day off....and I don't even have to feel bad about it! :) Cheers to you all! |
JustJo ...
JustJo, make sure you scrape all the dressing off the middle piece of bread and back in to the burger when you remove it. It makes the experience so much better. :)
Damn, it is 8:30 a.m. ... our city is preparing for an ice storm ... and all I can think of now is a couple of Big Macs. Must get a couple as soon as they start serving burgers at 10:30 a.m. - forunately I have less than a mile to drive. Gotta have ... the craving has hit! LOL! |
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i know what i 'was' doing was allowing myself a can when i truly, truly craved it .. which seemed to work for about the first week but, then i kinda fell off the wagon and so i'm thinking i just need to stop it altogether.. one day i was watching Dr Oz (I LOVE DR OZ!!!) and the program had a bit in it about diet soda, and i learned that diet soda although low in calories really isn't great and a lot of people cannot lose weight while drinking it, kinda screws things up.. wonder if i could find the article on his site somewhere... ANYway, i've been a diet pepsi drinker, so i know i really need to quit it! lol.. finding something as an alternate for when i really crave it would be a great idea, thank you! i'm going to look for something like that.. because i know if i drank mostly water and then had a craving, a small glass of something would be enough to curb my realllllllly wanting that diet pepsi, eh! hehe.. |
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ice storms suck Brock, i remember a bad one we had this way some years ago, knocked electricity off for a week ! stay warm and safe ! |
tomorrow is my really big day - ive been workin alot the last 2 days, but im sooo pushing myself into getting seriously seriously serious (lol) about this.. ive been doing great for drinking lots of water - think ive got that down, and it *is* helping for curbing the appetite some.. my doctor gave me a prescription for a medication called xenical (i think its called that) and i havent picked it up yet, but she says its very, very safe to use when i talked to her about my worry with my appetite.. i hate feeling like im hungry after ive eaten something healthy, lol.. she said that if i stopped taking this medication i wouldnt gain my weight back, like you would with diet pills, that these arent diet pills.. she explained it to me, however i want to do a lil research on it first to be sure .. but in the meantime, maybe drinking all this water will help and i wont need the medication at all, i'd much rather not take anything.. i am starting off at the gym tomorrow, i can DO this.. =) i feel extremely motivated to do this, actually! it's a great feeling! |
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I'm so glad you posted this! I was hunting for a link that I (thought) I had put in the diabetes thread...but now I'm not finding it....grrrrrrr.... Anyway, there have been studies that show that diet soda (and artifical sweeteners) while having zero calories themselves, actually increase your cravings for sweet foods...and also change the way your body processes the calories it receives from other sources and makes you more likely to store them as fat. I'll keep looking for the article... |
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Ohhh Jo, thank you!!
yess, thats pretty much what was being said on Dr Oz too.. i was so focused on the fact of reading labels and thinking that low calories and no fat was a good thing, always.. sooo not the case.. and in all honesty, as much as i love my diet soda.. *ahem* and i hate admitting this, i always feel so blah and sluggish after drinking it.. my energy level is sooooooo awesome if i go a day or some days without it.. TY again for the link! i have a lot of stuff to get myself properly on track tomorrow, but the last couple of days ive been well behaved and at least eating okay and getting the water intake.. i admit though, i'd realllllllllllllllly LOVE a diet pepsi right now LOL.. |
info on xenical.............. http://www.drugs.com/xenical.html
basically it blocks fat from being absorbed.....which means any and all fat you eat gets pooped out almost immediately......get ready for some seriously abnormal stools and gas.....close proximity to a bathroom is a requirement... here is the side effects part from above: http://www.drugs.com/sfx/xenical-side-effects.html I know folks who tried it and lasted maybe two weeks before they stopped taking it......because of the gastrointestinal problems. ------------------- Safeway grocery stores sell stevia.....there are a couple of different brand names....so does Trader Joe's and Whole Foods...it should be in most big chain grocery stores where you find sugar. |
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The company I work for (a wellness company) has a whole system of health coaches and programs for us....and the weight loss program provides Alli to anyone who wants it free....however, they specifically do not allow diabetics or others with any kind of chronic condition to take it through their program. When I asked why, the nurse hemmed and hawed a bit, then said...."well, it's pretty tough on the body. We don't recommend that anyone who isn't in ideal health take it." That was enough for me! |
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see this is why i want to research anything, my doctor is very much a pill pusher, and i'm very much against taking medication for no good reason.. i really, seriously appreciate the link, don't think i'll be trying that , seems the water is curbing it and if i can get over a one or two week period i'm sure the appetite problem will start to get easier. (least i hope so).. |
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i was happy with the fact i wouldnt gain weight back and they werent like a diet pill, but really dont want to cause other problems to myself either.. i want to solve my problem, not create 2 or 3 more lol !!! |
i friended some of ya's from this thread, that i didnt have already as friends, hope tis okay .. kinda like havin' gym pals or walkin' buddies haha.. =) |
I got this www.loseit.com its free. I put it on my iphone and love it. I suck at writing my food journal but this I can enter right away, put the amount of exercise and track my progress. I'm normally awful at this.
You can invite friends to support you. I'm eating healthy but no diet foods for me. screw that! I decided I would eat a huge piece of crusty fresh baked bread everyday and I just do it but try and keep my meals healthy. The most important thing is tracking and I know if I stick to a 2 pound a week weight loss I'll reach my goal. If my calories happen to go over I just exercise more to balance it out. just have a look. I think you'll like it and if you have a smart phone its very cool. |
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