Advice for eating healthy and losing weight. - Talk About Marriage
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post #1 of 27 (permalink) Old 10-23-2016, 12:08 AM Thread Starter
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Advice for eating healthy and losing weight.

I don't really even know where to start with a weight loss plan, but I know it has to happen. My diet is pretty unhealthy. I had labs ran at the doctor and she told me I was pretty much borderline diabetic, so I have to make healthier choices! I am overweight and I am terribly ashamed and embarrassed of it. I want to count calories, but I need to look into how it all works. I also need to cut out lots of carbs and I plan on joining a gym this upcoming week. I have recently cut out all soda. I drink water, juice, the occasional coffee, and I have almond milk with my cereal. It's just hard for me to find "healthy foods" that myself and my entire family will eat. 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?

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post #2 of 27 (permalink) Old 10-23-2016, 01:25 AM
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Re: Advice for eating healthy and losing weight.

Cutting out soda and bread is a good start.I was in the same boat as you and started weight watchers(I've lost 20 lbs and you really learn how to eat healthy and whatever you want(in moderation)...plus their dinners aren't bad at all...good luck to you
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post #3 of 27 (permalink) Old 10-23-2016, 01:35 AM
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Re: Advice for eating healthy and losing weight.

Finding something you enjoy doing for exercise is a huge help. I like walking, so I have a group of friends I walk with every day from work. It may not seem like much but 3 miles a day, while we are having lots of fun conversations actually represents a reasonable amount of exercise.
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post #4 of 27 (permalink) Old 10-23-2016, 10:41 AM
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Re: Advice for eating healthy and losing weight.

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Originally Posted by Robert2107 View Post
Cutting out soda and bread is a good start.I was in the same boat as you and started weight watchers(I've lost 20 lbs and you really learn how to eat healthy and whatever you want(in moderation)...plus their dinners aren't bad at all...good luck to you
I agree, Weight Watches, especially if you go to the meetings, works. I took off 70 lbs in about a year.


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post #5 of 27 (permalink) Old 10-23-2016, 11:41 AM
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Re: Advice for eating healthy and losing weight.

I have lost about 70 pounds on a high protein /low carb program. My family hates vegetables too. I eat bacon and eggs for breakfast, fish or a chicken breast and a big bowl of veggies for lunch and then at dinner I make myself a big bowl of veggies and eat some of what I made for the family (spaghetti, pizza, soup, hamburgers without a bun) and snack on carrots or nuts if I'm hungry. I don't eat junk food or any sweets. I don't feel hungry so it's an easy program to stay on.
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post #6 of 27 (permalink) Old 10-23-2016, 01:04 PM
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Skip the juice. Juice is sugar water, even 100% apple juice. No nutritional value. Eat apples instead of apple juice. Eat an orange.
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post #7 of 27 (permalink) Old 10-23-2016, 02:16 PM
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Re: Advice for eating healthy and losing weight.

Don't eat at night. <--------------I'm guilty of this but because I exercise a lot, my weight still goes down.

If you can't grow it or raise it on a farm, don't eat it, or in my case, I limit it. I rarely eat processed foods or drink anything other than water or unsweetened tea. If that is not possible, then limit your portions. Of all the nuts, pistachios is at the top of the list in terms of nutrients and health benefits. Get the unsalted kind and eat them for snacks.

Exercise should be a combination of cardio aerobics and weight training. Cardio burns calories while weight training develops muscles while it burns fat. You need both. Go to Youtube and research which exercise machines are beneficial and which should be avoided. Certain weight training techniques can cause injuries, so do your due diligence. Learn to do a proper squat as that is one of the best and most essential weight training exercises out there. Take notes and save it on your phone, along with any Youtube videos to help you get down to business when you're at the gym. Throw in a bluetooth headset and your favorite music to help motivate you.

Work the biggest muscle group in your body, which is your thighs. I'm no expert, but for me, I just divide my body into three groups: upper, middle, and lower. I work on one group one day, and another group the next, and yet another group on the third day while allowing time for the two other muscle groups to heal. While we heal, our bodies break down old muscle fibers to make new ones that are stronger and more efficient at burning fat. I throw in cardio several days a week.

Start out slow and do what you can. If you can't run on the treadmill due to your weight, then walk. I see this obese woman at my gym who shows up on many nights, and while she's not able to run or walk on the treadmill due to her weight, she does the elliptical and sweats up a storm. She inspires me to keep going. We all train at our own pace, so don't be discouraged if your body doesn't look like the other fit bodies at the gym.

Be patient and the pounds will come off. Find your why to help you keep going to the gym. For many overweight women, that reason is to be alive to see their children grow up. Other people's "why's" may be to become more attractive, work off stress, etc.

Last edited by becareful2; 10-23-2016 at 02:23 PM.
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post #8 of 27 (permalink) Old 11-16-2016, 06:18 PM
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Re: Advice for eating healthy and losing weight.

cut out soda and grains as previously said. Also cut out all processed foods. The trick I live by is keep most of your grocery shopping to the outside ring of the store (the canned/processed foods on the inside shelves are bad) - produce, meats and dairy on the outer ring. Avoid saturated fats, avoid eating out. Start working out slowly and build up to more vigorous workouts.

Also get a fit bit or smart watch, it helps track your activity and sleep!

there is also an app (my fitness pal) that you can track your daily caloric intake and activity.
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post #9 of 27 (permalink) Old 11-16-2016, 06:49 PM
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Re: Advice for eating healthy and losing weight.

you started at a Doctor I'd suggest keeping with that strategy.
If you insist on a diet book get something on the insulin resistance diet. Loosing as little as 10% of your body mass will make huge differences in your blood sugar. Did your Doctor get an A1C with your blood work?
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post #10 of 27 (permalink) Old 11-16-2016, 07:44 PM
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Re: Advice for eating healthy and losing weight.

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Originally Posted by DesperateHousewife007 View Post
I don't really even know where to start with a weight loss plan, but I know it has to happen. My diet is pretty unhealthy. I had labs ran at the doctor and she told me I was pretty much borderline diabetic, so I have to make healthier choices! I am overweight and I am terribly ashamed and embarrassed of it. I want to count calories, but I need to look into how it all works. I also need to cut out lots of carbs and I plan on joining a gym this upcoming week. I have recently cut out all soda. I drink water, juice, the occasional coffee, and I have almond milk with my cereal. It's just hard for me to find "healthy foods" that myself and my entire family will eat. 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?
Hmm...sadly you will need to cook meals for yourself and something for everyone else if you want to succeed. It will be hard for a time when on the holidays you refrain from the family meal, but, it is not forever and once you reach your goal weight you can eat what you want in moderation.

So, my unlicensed opinion...you need to do cardio and lift weights. Yes...lift weights. For cardio, 5 days a week, 20mins a day. You need to sweat but don't kill yourself, especially initially. I personally like the rowing machine. There is no way you can last 20mins on it. If you can go at a decent clip for 10mins I would be impressed.

If you choose not to row, do something low impact like a stepper or bike and set it on intervals. Once you drop substantial weight you can get more advanced in your cardio and do sprints on the treadmill...etc...

Since you are just starting, you will need to do weight/resistance related work at least M,W,F. Remember, you need to have good form or you will hurt yourself. If you don't know how to do something ask or check the web.

I recommend doing your cardio first as you will be good an warm before the weights. Also, do a decent strecth routine for 5mins.

Monday (Chest/Back)
Try to do as many assisted push ups as you can in a row or 3 sets of 10-12
Fly/Peck Deck machine - 3x12 (good form...decent weight)
Lat pull downs - 3x12 (good form...decent weight)
Seated row - 3x12 (good form..!)
Abs - you can do as many crunches as you can in a row or sets...

Wednesday (Legs)
Try to get 100 bodyweight squats...do as many as you can in a row and go as deep as you feel comfortable but make it challenging...if you can't get to 100 in total keep working at it every week
Calf raises (machine or freeweights) - 3x12
Abs - switch up the exercise but same rep count as above

Friday (Guns!!!)
Bicep Curls - 3x12
Tricep pushdown (cable or machine) - 3x12
Abs

Food...I can't help you specifically there as I don't have your height/weight but no more than 1,800 cal/day I am guessing. Eat several decent sized meals a day. For example I eat...

Breakfast
1 cup oatmeal with 1 cup almond milk and raspberries
1 cup raw egg whites blended with chocolate protein powder (yes blended)
Cup of coffee

Snack
100 cal Peanut Butter

Lunch
.25lb of meat (lean...nothing fried...baked or grilled...can be fish, pork, beef, chicken, turkey...just needs to be lean)
1/2 cup green beans
piece of bread

Snack
Protein shake

Lunch #2
.25lb of meat (lean)
1/2 cup green beans
Flax wrap

Dinner
.25lb of meat (lean)
Large raw salad with limited dressing topped with low fat feta
Carbs depending upon how I feel

Snack (before bed)
Casein protein pudding

Good luck and if you want any additional help PM me...

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post #11 of 27 (permalink) Old 12-10-2016, 09:45 PM
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Re: Advice for eating healthy and losing weight.

Weight Watchers is awesome!! I lost 40lb doing it and wound up really enjoying the meetings. Some good advice I got was to meeting-shop until you find the right group of peeps.

Pardon me if this sounds callous, but can you just make what you want and let your husband/daughter deal with it? Unless it's something they are allergic to. If it's nutritious your daughter should eat it anyway, and if your husband doesn't like it - there's always Stouffers.

The website Skinny Taste has great family-friendly healthy meal ideas.

Skinnytaste | Delicious Healthy Recipes from My Family to Yours.
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post #12 of 27 (permalink) Old 12-10-2016, 10:07 PM
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Re: Advice for eating healthy and losing weight.

My best results have been by going low carb, high protein. For extended periods of time I eat these foods, and these foods only:

coffee with cream and splenda
pecans and walnuts (in moderation)
cheese
hamburger with no bun
steak
pan fried chicken (no batter)
smoked salmon
bacon
fried pork rinds
eggs (hard boiled and fried)
sugar free jello with protein powder
mushrooms and broccoli with creamy dip
low-carb frozen dinners
protein shakes

You will still feel like you're missing something, but you won't be hungry or have that awful "sick" feeling you can get when you deprive yourself of food. If I were you, I'd take it a week at a time. Start tomorrow by accepting that this week is going to "suck" in terms of eating. For the rest of this week, you just won't be eating all the good stuff you've gotten used to. But it's only for a week, so what's the big deal? Weigh yourself at the beginning of the week and write down the number. No matter how unsatisfied you might feel during the week, just tell yourself "Hey, it's only X more days of this crap, then I can have carbs again. All will be well next Sunday, so why can't I just last a little longer?" Then weigh yourself at the end of the week. You might find that seeing the scale down a few pounds motivates you to go for another "sucky week" right away. Or you can have a few days of break where you have carbs again, but in moderation. Then schedule yourself another "sucky week", and lose a few more pounds when you're ready. Doing it in chunks like this makes the goals more attainable. You will just slowly chip away at the weight without too much suffering.

Note that the high protein is important. Scientists are starting to believe that high protein (like 100-150 grams per day) causes your body to burn calories faster. Low-carb pre-made protein shakes taste better than protein powder mixed with water. Meats and pecans are high in protein. Avoid nuts that have a higher carb content. No desserts of any kind except for sugar-free Jello. Remember, it's a sucky week.
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post #13 of 27 (permalink) Old 12-10-2016, 10:23 PM
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Re: Advice for eating healthy and losing weight.

First off, love your body. It carries you through life. Your body is good. The problem is that you haven't been treating it right. It's time to start treating it with tender care.

I agree with the high protein and low carb advice.
Go for a lifestyle change, not a temporary diet.
Do not use artificial sweeteners of any kind. If you want more info on that, check out Dr. Mercola's website. artificial sweeteners dangers - Search Results
Eat as many vegetables as you can get down. That is the most important thing.
Cut back on grains or eliminate them.
Stop eating sugar or drinks with sugar. This means no soda pop, even diet soda.
Saturated fat is not necessarily bad for you. Stay away from canola, soy, corn, and vegetable or seed oils. Eat palm fruit oil, coconut oil, olive oil, avocado oil.
Drink plenty of water.
Herbal teas are usually good.
If you follow these general guidelines, you can keep it healthy and simple. It doesn't have to be complicated, but you will have cook from scratch. If you need suggestions, let us know.

Start an exercise program that you can stick to. Don't be discouraged due to lack of ability. Start slow and work your way up. Building and toning muscle is especially important when you are losing weight. I personally workout at home, in my small bedroom with hand weights and other exercises. I started with this DVD https://www.amazon.com/Callanetics-O...allanetics+dvd. It kicked my butt and I couldn't do the whole thing for a while. Just be patient and give yourself some time.

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post #14 of 27 (permalink) Old 12-10-2016, 10:47 PM
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Re: Advice for eating healthy and losing weight.

For me it started when my wife got me a Microsoft band for Christmas. MS stopped making it unfortunately but a Fit-Bit will do, kind of the same thing. This got me thinking about my lack of activity. So I started at first by doing about 20 mins of cardio. This got about 10 pounds off quickly, but then it kind stopped at just the 10 pounds. So next I added 20 mins of weight training. This got me another 10 pounds but then again it stopped. The only thing that got the rest of the weight off was counting calories. I use a free app called Loose It, which is on my iPhone and connects to my band.

At first it will ask you what you want to weigh. It will then give you an amount of calories you can healthily eat daily to get down to the weight you want in a realistic time period. When you work out the app contacts the band and subtracts the calories from my daily allowance, so you can eat more when you exercise. You then basically game your meals as to not go over your budget. Meaning on a day you go out for dinner or you know you are going to have a big dinner you eat a lighter lunch. The good thing is that app makes you think about what you eat. You will be surprised what stuff is fattening and what is not (well not really what's not, but what is a better substitution, I think we all pretty much know what is not fattening, everything that doesn't taste great!). The point is you will start to get a mindset about what you are eating and how it effects you losing or gaining weight. It is actually kind of like a game. You also start wanting to go for a walk so you can have that desert with dinner.

The app is very easy to use and I highly recommend it, before I got it I had no idea how to count calories. I was overwhelmed by the prospect of it. With the app you just think about what you want to eat and type it in. The app then gives you an idea how many calories it is. Then you decide if that is OK or you want to choose something else. If you are at the store it has name brands or you can even scan a bar code on a package and it will come up. It is also much cheaper then Weight Watchers. Also I haven't stopped eating things I like for the most part, I just don't eat them as much or eat as much of them in one sitting.

Also because I took it slow I was only really hungry for about one week, then my body got used to it.

I have lost about 30 pounds in 6 months about 10 more to go, unless I try to go for the Huge Jackman look, which my wife is hoping for. I haven't been in shape like that since I was in my 20's. That would probably take about another 10 pounds after my target weight, the fact I can even think about that is shocking to me, because when I first started this 6 months ago my target weight seemed like an insurmountable task. The biggest factor with my success is that I eased into it. I just slowly started to change my lifestyle. The tech also helped because it gave me the information I need to make good choices. It also made the work of counting calories much much easier. If you want to stay thinner you really need to make a lifestyle change.

Good luck.

Last edited by sokillme; 12-10-2016 at 11:03 PM.
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post #15 of 27 (permalink) Old 12-10-2016, 11:16 PM
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Re: Advice for eating healthy and losing weight.

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.

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