Advice for eating healthy and losing weight. - Page 2 - Talk About Marriage
Physical & Mental Health Issues Marriage and relationships are difficult by themselves, but coping with physical or mental health problems can make things even more difficult.

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post #16 of 27 (permalink) Old 12-10-2016, 11:40 PM
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Re: Advice for eating healthy and losing weight.

Don't count calories... watch portions.

There are reasonable portions, and there are unreasonable portions.

No fast food anything...

Fresh fruit and veg... only steam the veg... no salt.

Irish oats are a good source for grains and lowers cholesterol also has a lower Glycemic level for blood sugar spikes. Use a small amount of organic honey to sweeten if needed, fresh peaches or blueberries with a dash of cinnamon are better.

Fish and chicken, grilled, keep the fish skin, ditch the chicken skin.

Kill the red meats for awhile... haven't eaten such in 4 years, cholesterol unchanged in 6 (healthy numbers)

I like apples, but a banana satisfies my sweet tooth.

No sodas, juices, latte's... unnecessary calories and do little for health.

You are changing an eating lifestyle... diets are not this... unsustainable.

Were portions mentioned?

You will become used to being a little hungry all the time, after awhile you will not notice it.

Take a holiday once in a while with a home healthy Alfredo or dessert... remember the portion size.

Fix one meal for all... peanut butter sandwiches and carrot sticks for those who won't eat the good stuff, organic peanut butter is my adult children's go-to snack.

My father spent from the time I was 5 until he passed away last year dieting...50 years of failure.

Yo-yo... lose 30, gain 40, lose 25, gain 30, lose 50, gain 75... he could not pass a by a saturated fat unmolested ... ever.

It was hard to watch him go this year from diabetes, kidney failure, and congestive heart failure, but it was all due to "diet" and his inability to change.

I learned a lot watching him...

You must do what works for you, if you do not own it, you will not live it.

Every path is different... this one is mine.

Walk that path... a lot.

30 pounds in 2 years... about 1.5 pounds a month, then stabilized, then another 10 over 6 months... fighting trim at 190.

I'm sure you'll do better...

The real voyage of healthy eating discovery consists not in seeking new landscapes, but in having new eyes.

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post #17 of 27 (permalink) Old 12-11-2016, 12:07 AM
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Re: Advice for eating healthy and losing weight.

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Originally Posted by CynthiaDe View Post
I'd like to add, that I do not believe in counting calories. I believe in eating good, healthy food until I am satisfied - not full, but satisfied. Fullness takes time to register and usually happens after a person feels satisfied. When I follow this, I am able to easily maintain my weight. This does not work if eating grains, potato chips, or other foods that should be avoided altogether. Like someone else mentioned, eat an apple if you need something sweet.
For me counting calories gave me an idea about how many calories some foods had in them. I had no idea (except for a general this is fattening) and therefore no basis to make good choices. For instance a large buttered bagel has more calories than a McDonald's hamburger. In fact a MD hamburger and coke is not much more then a buttered bagel and orange juice. I would have never thought that. It's things like this that helped me make better choices.
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post #18 of 27 (permalink) Old 12-11-2016, 03:30 AM
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Cool Re: Advice for eating healthy and losing weight.

Just a few general rules:

(1) Working out here at the ranch, and being the consummate old fart, I've found that walking instead of driving the pickup or the ATV out to certain locales here definitely helps me maintain a pretty good physique! In two words, just "stay active" and moving!

(2) With few exceptions, eat whatever it is that you feel like eating, just take your portions in moderation! But if you do overdo it, say at lunch or supper, then get out and do some brisk walking! And whatever it is that you do, do not find yourself a comfortable place like a couch or a recliner to go lay down and fall asleep following a meal!

(3) Eat a moderate breakfast, a good lunch, and more often than not, a pretty light dinner! And always try to stay the hell away from desserts at supper also!

Snacking a couple of times during the day is good, but I opt for various fruit and non-candy snack bars. I only drink coffee sparingly but I do drink my fair share of Gatorade, Coke, and fruit juice ~ but please just give me a sweet brisk iced tea with just a twinge of lime or lemon to keep me happy!

About the only time that you will see me go after a candy bar is whenever I have about an hour prior to kickoff in a football game I'm set to referee; and then, I'll look for something like a Pay Day, Butterfinger, or Snickers! And the consumption of that is solely for sustaining a good energy level during the contest!

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post #19 of 27 (permalink) Old 12-11-2016, 04:04 AM
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Re: Advice for eating healthy and losing weight.

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Originally Posted by CynthiaDe View Post
I'd like to add, that I do not believe in counting calories.
I hear this said quite a lot and I wonder what is the problem with counting calories? I'm genuinely curious because this is the only way I can lose weight - by doing the maths.

I eat healthy 90% of the time and I still gain weight. The internet makes calorie counting much easier. I keep a diary of everything that I have eaten or drunk, I keep a tally of my exercise and try and get a deficit of 7000 a week. What I like about calorie counting is that sometimes I get my evening meal and realise I have 1000 calories to spare so I can eat well and not feel deprived. In the same way I also know when to stay away from dessert or have a smaller portion for my main meal.

A good tip whilst dieting is as you said above - get into the habit of being satisfied not full. But I also learn to eat when hungry not because it is 12.30 or just because it is in the fridge. I never eat until I feel famished these days, and then just to the point of being satisfied. So that basically means not eating between meals unless its a piece of fruit. Also take the opportunity to explore new foods and recipes - that's the fun bit.

Currently doing high protein/ low carbs/low fat for the first time and I am enjoying it as I do not feel I am dieting. So far 1/2 stone in a week, I know this will slow down though.
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post #20 of 27 (permalink) Old 12-11-2016, 01:32 PM
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Re: Advice for eating healthy and losing weight.

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I hear this said quite a lot and I wonder what is the problem with counting calories? I'm genuinely curious because this is the only way I can lose weight - by doing the maths.
I have never counted calories in my life. Most of my life I was slim. I gained weight in my early 40's and couldn't lose it until I cut way back on grain and added a lot more vegetables. I also quit cow's milk, as it makes me sick, but I occassionally have goat butter or goat cheese. I lost around 35 lbs. and have kept it off for three or four years. And I feel great.

The problem is counting calories is it doesn't take into account what the food you are eating is doing to your hormones. It's really about hormones. What you eat impacts your blood sugar and your insulin, which determines how your body uses or stores the calories.

Another thing about calories is that different foods fill us up differently. If you want to feel full, eat something with enough fat and protein to satisify your appetite. You don't have to eat a lot of steak to be full, but even if you feel full from steak, you will probably still have room for a plate full of salad. Make sure to use a good oil on your salad, as your body needs the fat to properly digest the greens due to fat soluable vitamins.

Our bodies need a lot of vegetables in order to get the nutrients we need. A person can eat a huge amount of vegetables without it impacting weight at all.

I feed my family a variety of meats. Right now we have chicken, beef, fish, lamb, and venison. Grass fed beef is much better than the grocery store meat, as it has a different fat profile. I buy my beef and lamb from a local farmer. I only purchase wild caught fish.


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post #21 of 27 (permalink) Old 12-11-2016, 06:14 PM
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Re: Advice for eating healthy and losing weight.

You'll probably have to do some experimenting and see what works for you. Weight Watchers worked well for the first 40lbs, and now I'm doing CICO (calories in/calories out) as my work schedule has been conflicting with my WW meetings.

CICO varies for the individual. Most women burn around 2000 calories a day, so I aim to eat between 1400-1600 per day so I create a deficit. I still have carbs every day. Mostly sweet potatoes, brown rice, and quinoa. I try to avoid the white stuff as my body doesn't respond well to it. Same with alcohol which makes me bloated.

Lots of good advice in this thread, although some seems a little drastic. Personally I find it really hard to maintain super drastic changes such as no salt, carbs, etc. I started off by making small changes, cutting out soda, only eating fast food once a week, and just keep building on those.

Last week I prepped my meals for 1500 calories per day (lean proteins, veggies, and complex carbs.) Each day included a chocolate chip granola bar for my sweet tooth and one day I budgeted my calories for 2 glasses of red wine.....still lost 3lbs.
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post #22 of 27 (permalink) Old 12-11-2016, 07:12 PM
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Re: Advice for eating healthy and losing weight.

Keto. Keep carbs below 50g per day. Protein at 30% or less (i.e. Moderate protein) high fat. Preferably monounsaturated and saturated (not so much polyunsaturated). Convert your body from being a sugar burner to being a fat burner.
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post #23 of 27 (permalink) Old 12-12-2016, 02:09 AM
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Re: Advice for eating healthy and losing weight.

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Originally Posted by CynthiaDe View Post
I have never counted calories in my life. Most of my life I was slim. I gained weight in my early 40's and couldn't lose it until I cut way back on grain and added a lot more vegetables. I also quit cow's milk, as it makes me sick, but I occassionally have goat butter or goat cheese. I lost around 35 lbs. and have kept it off for three or four years. And I feel great.

The problem is counting calories is it doesn't take into account what the food you are eating is doing to your hormones. It's really about hormones. What you eat impacts your blood sugar and your insulin, which determines how your body uses or stores the calories.

Another thing about calories is that different foods fill us up differently. If you want to feel full, eat something with enough fat and protein to satisify your appetite. You don't have to eat a lot of steak to be full, but even if you feel full from steak, you will probably still have room for a plate full of salad. Make sure to use a good oil on your salad, as your body needs the fat to properly digest the greens due to fat soluable vitamins.

Our bodies need a lot of vegetables in order to get the nutrients we need. A person can eat a huge amount of vegetables without it impacting weight at all.

I feed my family a variety of meats. Right now we have chicken, beef, fish, lamb, and venison. Grass fed beef is much better than the grocery store meat, as it has a different fat profile. I buy my beef and lamb from a local farmer. I only purchase wild caught fish.
Thanks that makes sense. I have been researching high fat, high protein which I'm going to try. I love vegetables and salad. I have also been reading about not snacking between meals even if it is a healthy food. Better to have 2 meals a day that are full and satisfying with fat and protein - I may try this.
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post #24 of 27 (permalink) Old 12-12-2016, 02:26 AM
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Re: Advice for eating healthy and losing weight.

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Originally Posted by DesperateHousewife007 View Post
My H is super picky about veggies and my daughter is only 5 and she is super picky as well. I want to make a lifestyle change and not just go on a diet, but it seems so hard at this point. Does anyone have any tips for making this work?
What vegetables do they like? Kale and spinach are very healthy. Butternut squash soup and roast parsnip (instead of fries) are delicious. When we have salad we ditch iceberg and just have rocket and spinach as there are more nutrients. Baby vegetables are yummy - mange tout give a satisfying crunch if eaten raw. I discovered when my daughter was little that she preferred veggies only lightly cooked or raw. We have an amazing farm shop nearby and they sell all kinds of unusual things. When my daughter was little I would take her to the shop and let her chose a selection of colourful veggies then she would help prepare them in the evening. In the summer she has large pots in the garden to grow mange tout, spinach and tomatoes.

Do you like red lentils? Kidney beans? Butter beans?

I make veggie burgers and add vegetables to them. Kids love them.

Last edited by peacem; 12-12-2016 at 03:21 AM.
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post #25 of 27 (permalink) Old 12-12-2016, 07:42 AM
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Re: Advice for eating healthy and losing weight.

Is there another reason - other than sugar and cream/milk - you've cut out coffee? Without coffee, I'd never be able to lose weight. I drink it almost black, though - so very little sugar or cream/milk.

Try different lifestyle change methods until one works for you. It's OK if some of those attempts fail. Not all approached work for everyone. Personally, I can't do a low carb diet. I can be conscious of my carbs (open faced or lettuce sandwiches, no soups with pasta, etc.), but I can't cut them out completely. (I play competitive sports so I like to carb up around 3 PM on game days.) Other people swear by vegetarianism, Weight Watchers, etc.

Personally, I use CICO - Calories In/Calories Out. It makes me feel like I'm not constantly living with limitations concerning what I can eat. It can be quite pain staking to learn how many calories are in everything (as soon as I find a decent counting site, I'll let you know), but once you become more aware it's easier to make better decisions.

If you're just starting the counting, don't stress yourself out if you didn't realize how much was in something or when you can't find the amount in something else. It's a learning process. You won't learn everything right away. Be nice to yourself until you become more familiar. THen you can set the bar higher!

Good luck!

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post #26 of 27 (permalink) Old 12-12-2016, 01:50 PM
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Re: Advice for eating healthy and losing weight.

For the record, low carb, high protein is not super effective because it won't induce ketosis. Protein beyond the body's needs will be converted to glucose and used just like carbs. Some protein is needed, but not more than 25 or 30 percent of your calories. Prevent your body from having access to glucose in the bloodstream and it will be forced to create ketone bodies (in the liver) to fuel you. Once you're producing ketone bodies, you are turning yourself into a fat burner and you'll use your fat stores whenever you have a calorie deficit.

A good book to explain it: Keto Clarity.
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post #27 of 27 (permalink) Old 12-14-2016, 08:15 PM
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Re: Advice for eating healthy and losing weight.

My first question about food is: Do you use food as Love and if you want or have to cut back or eliminate certain foods, DO YOU FEEL PUNISHED, DEPRIVED or UNHAPPY?
If you can see food as FUEL only and NOT a source of love, recreation, happiness, pleasure, security, fun, NECESSARY or anything remotely connected to affection and LOVE, you have a better chance at cutting back and eliminating certain foods.
BUT, if you see food as a "feel good" or emotionally comforting, you may not be able to cut back or stop the foods that give you a feeling of being loved and HAPPY.
It's sinister but many of us were taught to relate foods like: donuts, cake, ice cream, candy, pies, breads, etc. with LOVE and HAPPINESS so we are somewhat addicted the the feel good these foods bring and can feel quite HURT if and when those very unhealthy foods are taken away or minimized.
That is the bottom line! We want and maybe even NEED to feel good and have unwittingly connected very bad foods to our happiness, security and self worth and cannot bear to have the love and happiness taken away when those bad foods are reduced or removed!
The solution is to see food as fuel ONLY - just some substances we need to survive BUT not a source of happiness or emotional security!
We eat to live - NOT live to eat!

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