Healthy Weight Loss

[girl_dee]

PaPa is helping me to snap my elastic!

It does help, to "snap" rather than snack

Also chewing gum helps...

But today i had a cookie.

[PaPa]

Originally Posted by girl_dee

PaPa is helping me to snap my elastic!

It does help, to "snap" rather than snack

Also chewing gum helps...

But today i had a cookie.

I really like that!! "Snap NOT Snack!"
I may try this behavioral modification strategy too now.
Have you truly found it has worked??

[girl_dee]

Originally Posted by PaPa

I really like that!! "Snap NOT Snack!"
I may try this behavioral modification strategy too now.
Have you truly found it has worked??

it sounds crazy, but it has. Around 3pm at work everyone wants a snack, popcorn, cookies, ice cream.... and i want to munch too even though i am not anywhere near hungry and it will ruin my appetite for supper...

so i snapped and stopped thinking about snack!

[Kelt]

Warning: product endorsement ahead.

Something that I like to do as a way of keeping an eye on things is to periodically take my measurements. I do this quarterly, it is long enough to show significant progress between measurings. It can also be really encouraging when it seems that progress seems slow. (and helps when shopping for replacement clothing)

I have always just used a cloth measuring tape meant for sewing. I ended up getting this specific body measuring tape as sort of an accident, it ended up being free when I had it shipped with something else.

The Myotape



Getting the measurement right if you don't have someone to help is kind of tricky. I would keep dropping it, or pulling it too tight, or leaving it too loose.This little thing makes it really simple. You just put it really loose around the body part and put the little pin on the end in the holder, then you just push a button and it automatically adjusts to the proper tension and holds it there. Then you can just unhook it and easily get the correct reading. You get the same tension every time. It seems like a little thing, and I never would've bothered with it, but I find it is a really cool little device.

It's $5 on Amazon.

[Mopsie]

So I have changed my mind about my diet.

I am posting it here as a way of holding myself accountable.

I am going to go back to the diabetic plate method diet.

I have done this in the past and it worked well for me.

I'm not diabetic but its such a healthy way to eat.

Okay that is all... thanks for listening.

[Gentle Tiger]

Originally Posted by Mopsie

So I have changed my mind about my diet.

I am posting it here as a way of holding myself accountable.

I am going to go back to the diabetic plate method diet.

I have done this in the past and it worked well for me.

I'm not diabetic but its such a healthy way to eat.

Okay that is all... thanks for listening.

What is the diabetic plate method? Don't want to assume.

[Mopsie]

Basically it divides up a plate this way:

(Picture your plate like a clock as I describe this)

Divide the clock in half with a line going from 12 to 6. The left side of your clock should be some sort of vegetable (non-starchy).

Now draw another line from the center of the clock to the three. The upper quadrant is lean protein and the lower quadrant is carbs.

Then you also add (off to the side) a serving of dairy and a serving of fruit.

It is an easy visual way to see the amount of food you should have each meal.

Here is a link: http://www.m.webmd.com/diabetes/usin...-with-diabetes

[Gemme]

Great find, Kelt!

Good idea, Mopsie.

Hope everything works out, Scarlett.

[PaPa]

Originally Posted by Mopsie

Basically it divides up a plate this way:

(Picture your plate like a clock as I describe this)

Divide the clock in half with a line going from 12 to 6. The left side of your clock should be some sort of vegetable (non-starchy).

Now draw another line from the center of the clock to the three. The upper quadrant is lean protein and the lower quadrant is carbs.

Then you also add (off to the side) a serving of dairy and a serving of fruit.

It is an easy visual way to see the amount of food you should have each meal.

Here is a link: http://www.m.webmd.com/diabetes/usin...-with-diabetes

First of all, Mopsie, I want to thank you for sharing since I know it is difficult for you. Secondly, I did not know that is what it was called!! I am not diabetic, but the High Risk Obesity Clinic gave me a picture of this method. They include it with all packets they give to patients. The page also had a picture of a deck of cards, a baseball, a golf ball, a poker chip, a hockey puck, etc...It is used as a visual method of learning measurements. I have tried to switch to this method because it is easier to see how much I should be eating and then adhere to that amount versus what actually is taken onto my plate and ingested when not keeping a food log or thinking about it.

I think one thing I am battling for me is the actual addiction part. The sensational aspects of food: the smell, the texture, the taste, the visual component...I have realized it was never about hungry or full. As a matter of fact, I have not known hunger in many years. I do not know what it is like for my stomach to growl and tell me that it needs nourishment. Drinking a glass of water a half hour before meals does not diminish my appetite because in my addiction I entered a pattern of eating past the full point. During those times I would keep eating and then be able to eat more and without pain. That to me is just plain scary when I think about it in hindsight!!! That is insane! I guess addictions are crazy like that!

My next appointment with the doc is on the 18th. I have a nutrition class beforehand. It will be my first actual class because before I did not attend those. When going through my paperwork from all the times I have been there, I realized I have went there off and on since 2000. That is 13 years!! I think it is time to buckle down now and git 'er done! I am really struggling, but I am determined as I have said before. I also am grateful for this thread and the supportive friends I have here. Thanks to all of you for contributing to my recovery.

[Mopsie]

Reposting for girl_dee

Originally Posted by Mopsie

Basically it divides up a plate this way:

(Picture your plate like a clock as I describe this)

Divide the clock in half with a line going from 12 to 6. The left side of your clock should be some sort of vegetable (non-starchy).

Now draw another line from the center of the clock to the three. The upper quadrant is lean protein and the lower quadrant is carbs.

Then you also add (off to the side) a serving of dairy and a serving of fruit.

It is an easy visual way to see the amount of food you should have each meal.

Here is a link: http://www.m.webmd.com/diabetes/usin...-with-diabetes

[girl_dee]

Originally Posted by Mopsie

So I have changed my mind about my diet.

I am posting it here as a way of holding myself accountable.

I am going to go back to the diabetic plate method diet.

I have done this in the past and it worked well for me.

I'm not diabetic but its such a healthy way to eat.

Okay that is all... thanks for listening.

i'm interested in this.....could you explain?

ETA I googled this- smart way to eat!

[Syr]

Originally Posted by girl_dee

PaPa is helping me to snap my elastic!

It does help, to "snap" rather than snack

Also chewing gum helps...

But today i had a cookie.

You best be reading labels as gum is usually full of artificial sweeteners

[Miss Scarlett]

This past month has been an out of control emotional roller coaster for me for far too many reasons...as a result I haven't been eating, just can't, and have lost 14.6 lbs as of this morning. I see my WL doctor this morning and can't wait to see what his scale shows...that's where I get my "official" weight. He'll be thrilled at my loss but is going to blow a gasket when he finds out how I did it.

This is a scary time for me; not eating has become very easy and, heaven help me, somewhat "comforting" which is NOT a good thing at all. It's no secret that I am a recovering Bulimarexic, I've posted about it many times. And while I'm not in the incidious binge/purge cycle, I fear that I am heading down the more perfidious path of anorexic behaviors. And they are far more difficult to overcome...

[alexri]

Originally Posted by Syr

You best be reading labels as gum is usually full of artificial sweeteners

Glee Gum is a really good natural brand that does not have aspartame or any of the nasty other artificial chemicals. They even sell a home kit for making you own gum. Spry gum is also another good brand.

I avoid any of the major national brands because of the chemicals, dyes and artificial ingredients they put in the gum.

[girl_dee]

Originally Posted by alexri

Glee Gum is a really good natural brand that does not have aspartame or any of the nasty other artificial chemicals. They even sell a home kit for making you own gum. Spry gum is also another good brand.

I avoid any of the major national brands because of the chemicals, dyes and artificial ingredients they put in the gum.

Where can you get this?

[alexri]

Originally Posted by girl_dee

Where can you get this?

You can get Glee Gum or Spry Gum online, at Whole Foods, or at local indi or health markets.

[PaPa]

I wanted to share with y'all the paper they gave me at the High Risk Obesity Clinic about plate and portion control. I have this posted to my fridge. It is what I referred to when I said I knew what Mopsie was talking about. It helped me to be able to visualize servings and how I should be eating.

I also switched to luncheon plates quite awhile back. My main thing is portion control and this guide definitely helps.

http://www.webmd.com/diet/printable/...rol-size-guide

[Kelt]

I was doing some reading and thought I would share a small snippet. I haven't seen this mentioned in here before.

Compensatory mechanisms

The human body is very “smart” and has a strong innate drive to keep us alive and to maintain the status quo. When we cut calories without exercising, our metabolism decreases, and proteins like leptin set off the drive to eat more.

Likewise, when we exercise at the same time as we cut calories, the metabolic efficiency of exercise often increases so that we burn fewer calories for the same amount of exercise.

Meanwhile, we also want to eat more – and, without even meaning to, we may reduce our non-exercise activity thermogenesis (NEAT).

For example, maybe after a long, tough workout you decide to go through the drive-thru instead of cooking. Even if you choose healthy food, it doesn’t take much energy to get it. Meanwhile, if you’re a 150 pound male, you could have burned roughly 136 calories by cooking for one hour (2). That may not sound like a lot, but if in addition to going to the drive-thru, you also let the kids walk the dog and the dishwasher wash the dishes, and then you drive to the corner for your mail instead of walking, the calorie-burn edge of your workout is completely lost.

As this example demonstrates, it’s tough to capture everything that goes into our energy balance equation and this presents a puzzle for researchers trying to understand the relationship between exercise and weight loss.

I have caught myself doing this more than I care to admit and it can really effect results. It's very easy to say to myself "I killed it on the beach today, this other stuff can wait" and easy as that, lose some of my results.

Just a thought.