I am one week into a "lifestyle change" and I have lost 7 pounds so far. I know lots of you out there are also trying to lose weight. There used to be a weight loss thread on here, "Shakins weight loss challenge" or something close to that. Anyway, I haven't seen that thread up for months, so I figure it is time for a new one.

I gained 31 pounds in 2008, from a combination of taking Paxil and feeling better (probably from taking Paxil )! I had this insatiable appetite, and just wanted to eat and eat....well I didn't just WANT to, I actually DID!!! Not good. I have cut my Paxil dosage in half, now taking 10mgs a day instead of 20mgs, in hopes that my monster appetite could be tamed a little bit. So far I am feeling fine on the smaller dose, lets hope it stays that way.

So I am willing to embarass myself and put the numbers on the table for all to see. You sure don't have to if you don't want to, but I think the embarassment will motivate me...so here goes.

Starting weight......166
Current weight.......159
Goal weight...........145

Measurements (gulp ) 43 1/2 - 36 (OMG!!!) - 40 1/2. Yup, I have become a stump with boobs!!

I am learning about the low GI foods, and for now eating about 1500 calories a day. The plan I am on starts you a little higher on the calories, drinking the water, and slowly adding exercise. After you lose 10 - 15 pounds, then you drop your calorie intake.

If anybody else out there wants to join in here, to offer support, ideas, tips, or to GET supported...please jump right in!! When I am trying to lose weight, I find it necessary to think about it a lot! Talk about it, etc., basically I obsess! But if it keeps me on point then that is what I will do.

SIGN ME UP!!!!! This is just what I need! I started a "diet" (if that's what you want to call it) a week ago too. It's mainly just watching portions, cutting out sugar and watching fat intake. I'm also walking and biking more. I don't have a whole lot to lose, but want to try to stay ahead of the game here. I have *suddenly* gained 7 pounds just since the satrt of summer, but I attribute a lot of that to the fact that I had absolutely no energy the entire month of July, so basically did nothing. Grrr.

Ok...here goes......current weight...152.....measurements- 38 1/2-35-40....(I didn't measure when I started a week ago. I just used my favorite jeans as a gauge.)

Tell me more about your plan...what are low GI Foods? Is there a place on the internet I can go to learn more? I mostly want to make a lifestyle change to be healthier. Any help is appreciated!
Thanks, Floater!!!

Ajay

Almost forgot....my goal is to lose 10 pounds and keep it off!.......Here's to us and our new bodies!!!

Hi Floater and Ajay!

Well, I am still trying to lose weight. I, like you Floater, gained a ton of weight when I went on AD's. I would rather be fat than sad, however! I am now on a 1000 calorie a day diet and I am walking 3 miles each evening. This is the only way I can lose weight and I need to lose about 40 pounds. It is very hard as I really like to eat!!! I plan to work up to 5 miles a day and hopefully can start joggin part of that. I am jogging about 1 of the 3 miles right now. That is all I know to do.

I, by the way, am really to scared to even get on the scale so I cannot share my numbers. Just suffice to say they are much higher than I would like. I will keep trying.

Shakin'

Hey gals!
I have also been trying to lose some weight. I have been walking almost every day for 2 months - at least two miles and usually more. The discouraging part is that I have failed to lose one pound! I think in the back of my mind I think that since I am walking and burning off some calories, that I can eat whatever I want! I know that I need to restrict my intake and eat more things that are good for me! I also love sweets!

When I went for my yearly with my gyn. last week my weight was 156. Sorry, I don't have any measurements - but suffice it to say, that at only 5-2, I am too heavy. And the majority of this weight is hanging around my mid-section!! The doctor said that at least I have not been gaining (looking back in my chart at previous weights), and that sometimes maintaining is better than nothing. He also gave me the "as you get older, your metabolism slows way down" speech! He encouraged me to eat healthier and try increasing my walks longer and trying to jog, etc... to burn more calories. He also emphasized the importance of getting the regular exercise to help prevent heart disease - a leading killer in women! All the thing he told me made perfect sense!

It's just all so very hard...so any encouragement from all of you is most appreciated! Let's do this together, gals!

Hugs,
Di

Ajay, GI - Glycemic Index. Low GI foods take a long time for your body to digest, keeping hunger away and also keeping your blood sugar level....both help prevent overeating and/or binge eating. It only applies to carbs. I can't live on a no carb diet, so I thought I would try this.

Some easy rules...don't eat anything white! White bread, white rice, white sugar, white pasta, etc. You can eat potatoes IF they are little baby potatoes. The older the starch is in a potato the higher the GI goes...weird, eh!! I have found a couple of websites with lists of the GI on foods, so it is easy to make low GI choices. Even fruits and veggies have huge ranges in their GI. Avoid watermelon, it is very high!! PM me if you would like the links.

Shakin, that AD weight gain is awful! I am so impressed that you are walking 3 miles a day! Wow!! I am not anywhere near that yet. I still have trouble motivating myself out the door. How did you talk yourself into getting out there and actually doing it!

Hi Floater -

The paxil and celexa weight gain was difficult for me to lose. It actually took 2 1/2 years to lose all of the weight gained by SSRI treatment after making a conscientious effort to stop taking ADs. A lot of people initially lose weight in the beginning treatment phases but most will gain weight right around the 6-8 month mark. I LOVED paxil but hated the non-stop, out of control weight gain.

You are on the right path for eating. Lower glycemic indexed foods, more protien, low sodium, good fats, no sugar or alcohol. For me at least, I feel much better eating this way mood wise. I don't have the huge swings in blood sugar anymore.

Floater~

My husband is walking with me and though he doesn't mean to he almost "guilts" me into walking every day. He is much more dedicated to the walking thing than me so he keeps us going. It is easier if you have someone doing it with you. The problem is he doesn't need to lose weight and I do! So, he will probably lose weight and I won't. That is how it usually works!!! It is also VERY hot in Houston right now, so we are having to walk late in the evening. A possible hurricane is on its way too so my workouts for the next couple of days should be interesting. Add my period to that and it will probably be more fun than I can handle

Actually the only real problem I have with walking right now is that it is playing havoc on my poor feet. I have very narrow feet (yeah, it is ironic that God gave me a fat butt and skinny feet! ) and it is very difficult to find sneakers that fit right. So I have blisters on my heels, my big toes are bruising under the nails. If I go with longer shoes then they end up being too wide. If I get them right in the width then they are too short. I have tried Reebok, New Balance, and Nike with very little luck. I am like a walking medicine cabinet as I have band aids on my heels and on the bottom of my feet. I managed to get blisters on the bottom of my feet because I was wearing sandals on Saturday and we ended up having to walk about 2 miles to get to a John Mayer concert. If he wasn't soooooooooo hot I would have skipped the whole thing.

Wow, that was a really long answer to a relatively short question. Hope I did not bore you to tears!! Have a terrific day and GO WALK!!!

Shakin'

Oh I like this thread Can I join in please?

I have a few pounds to lose, --- well okay, more than a few pounds -- I have this little black velvet dress that I'd like to get into by the end of the year It doesn't want to slide smoothly over the hips, it gets kinda stuck

Hey Shakin'!!!
I've been walking too, but right now in the Midwest it's over 90 degrees with a humid heat index of 110!...so when I want to walk but it's too hot outside I just pop in one of Leslie Sansone's Indoor walking dvds. They are awesome. She has all levels and you really get a great workout in just 30 minutes. Right now I'm doing the Walk off the Weight in 30 minute 2 mile DVD. It's easy, burns fat and is over with before you know it. Just a thought. I know what you mean when you say your husband doesn't need to lose weight but probably will. My hubby walks and bikes with me and while he's still eating all the wrong things he still loses weight. But here I am watching portions and sugar intake, depriving myself of all the things I love and I can't lose to save Grace! Frustrating! Thank goodness he's a good encourager otherwise I'd probably give up! Enjoy your walk!
Ajay

Hi Ladies! I'd like to reply to this thread because this is the one thing I think I've done right in the last year ... I've lost 50 lbs. And am managing to keep it off. I'll share with you what I've done ...

I added two snacks to my three meals a day, this way I am never hungry. Truly, I'm not. I eat some protein with every meal -- it keeps you full longer. I try not to eat anything out of a box -- except high fiber cereal or oatmeal. I strive to add as much color to my plate as I can .. in the form of vegetables, all kinds. I only eat whole grain bread, rice, pasta ... and not very much of it. And I allow myself a little something sweet so I won't go crazy ... a very small piece of dark chocolate or fresh strawberries with lite whipped cream or something. And I watch my portion sizes and I do not count calories. I do not think of this as a "diet" -- it is simply healthy eating.

And, of course, I exercise. I walk every day at work on my lunch hour, about 1/2 an hour. I also go to the gym five days a week and do an hour of cycling, elliptical or some other cardio in addition to weight training once a week (I should make that 2-3 times, but it's difficult to find the time).

I feel so much better now. And, amazingly, my high cholesterol and slightly elevated blood sugar levels are all back in the normal range. I've had to buy a whole new wardrobe too ... now I can wear some really cute things and feel good in them. I've gone from a size 14-16 to a size 6-8.

Now, if only I could sleep ... damn peri

Best of luck to you all on this weight loss journey!

Hi Skakin,

I am also trying to lose weight. I can't really blame it on peri. I added about 20 pounds over 10 years when my kids were at home and I never exercised and didn't watch what I ate. I am very slowly losing some of that weight.

I, too, was walking every day and not losing much. I read somewhere that walking will pretty much just help you maintain your current weight. My husband has lost some by walking, but it has taken him a couple years.

I joined a gym and I do a water aerobics class 3 times a week. I've lost some inches and now the weight is slowly starting to come off. I have to watch my portions and skip deserts. I only drink 1 glass of wine per day (recommended for helping avoid breast cancer). I asked my doctor if I could skip the wine during the week and have two glasses on the weekend, and he said nope, sorry, it doesn't work that way. Having more than 1 per day increases your chances for breast cancer.

The water classes are a fun way to get a great workout without stressing your feet or joints. I highly recommend it. You also don't sweat in the pool. My face gets very warm, but the rest of me stays cool.

For shoes, I also have very narrow feet, especially in the heel. I found Ryka shoes are great. They are only made for women, have narrow sizes, and are made narrower in the heel. Like you, when I walk a lot, my feet are the first to feel the pain.

Good luck, and don't get discouraged!

WriterMom

Bestlife...you have it right. Eat right and exercise alot. That is what works!!! Pat yourself on the back...you have done good!

Wow...I am going to see if I can find that. I want to walk more and further but it is so darn hot here so it is hard. Thanks for the feedback.

Also, Write Mom....I will check out Ryka.

it's great to exercise but we can't all walk 5 miles -- some of us suffer with fatigue I guess weight loss will be slower compared to those who can exercise every day ---

That is an inconvenient truth for women our age. Reducing calories alone no longer seems to work. Rather than losing weigh, it just slows metabolism further, as the body goes into "starve" mode, and holds onto the fat, while burning our precious muscle for fuel. So that is why so many of us become "flabby" even though we are still slowly losing weight.

Do as much exercise as you can. I bet that your fatigue may disappear as you change your eating habits, and start to slowly lose some weight. Don't expect miracles, this may take a long time. Perhaps a year, but your body will reward you if you take care of it by eating healthy, and not by starving yourself.

I get so confused about how many calories to eat. If you dip too low, your body goes into starvation mode and holds the fat, if you eat too many calories you won't lose. I have tried it both ways. Even 1200 to 1500 calories I can't lose. Under 1200 is too low, I still don't lose plus I feel sick most of the time. What's the answer? Exercise helps, but how much do you need to do to lose? I went to a seminar last month and a doctor giving the class said 60 to 90 minutes MOST days of the week is what you need or you are just wasting your time. I work fulltime, usually well over 40 hours, where do I find 90 minutes a day? It gets so discouraging, but I need to lose the weight I gained from taking Lexapro. I was only on it for about 6 months, but I'm sure hormones are causing problems with weight gain too. Thanks for any suggestions, I guess we are all looking for the same magic answer. Hope

thanks Armadillo!

Fatigue is improving -- I'm walking more, getting more things done around the house -- I just want to be back to where I was a year ago --- weight lifting and cardiovascular exercise -- I guess it's a slow recovery ---

I too am in weight loss mode. Lost 9 lbs in the last couple of months, but have gone on a feeding frenzy in the last week and have already put some of it back on. Having some support would be awesome. Don't know exactly what I'm gonna do yet, but you can betcher boots it will be something slow and sensible. 15 years ago I made up a diet and exercise plan and lost 20 lbs in 4 months. Kept it off for 3 years, then I had some negative changes to my life situation and piled the weight back on, but much more -- 70 lbs. in 3 years!

I just need to do now what I was doing then, although this go round I have lots more than 20 lbs to lose -- at 230 as of this morning before breakfast. Am finally shooting for about 175 (I know that sounds high, but I'm a big girl of Scottish/Russian descent and I look pretty good at that weight.) I'll be happy to be under 200 at first. I measure at 5'6' but am rather swayback so my actually body length if I had just a regular back curve is more like 5'8". Size 9-1/2 shoes size 10 ring.

For anyone who's interested in tracking their progress...there is a website that might help. I know I can't post the link, so just google Fit Day. It's really cool, easy to use and FREE. Takes a bit to get it set up...entering your profile and goals and so forth, but it's easy after that. The hardest part is remembering to use it!

Good luck girls!

Right on the money, Armadillo. My experience has been that cutting calories loses lbs and exercise loses inches. So just eating less will help you lose weight, but you'll look all drawn and flabby. Exercise alone is good for your heart and so forth, and will build muscle. That scares a lot of women, but you'll only get the bulky stuff if you are powerlifting or taking steroids. That's a good thing, because muscle takes up less space than flab so you look thinner even if you haven't lost lbs. But some women are so obsessed with what the scale says that they get discouraged if the extra muscle adds a couple of lbs, even if their clothes tell them they're smaller. I've found that drinking water helps too. A nurse told me once that water helps dieting in that it flushes all the blech out of your system.

I also have been using a FREE website designed to help with nutrition, fitness and health. If anybody would like the link, PM me and I will give it too you. So far it hasn't been that hard...well the first 3 days were brutal, drinking all that water, and cutting my soda addiction down to one a day. I am hoping to get rid of it entirely, but I can only do so much at one time.

So today I have already drank all my water and will have more, it is hot and I am sure I could use more. I went berry picking for 40 minutes, that was hard work in the heat too! But they are so good, don't require any sugar and are low GI fruits!! So I stocked up, gonna freeze some of them.

I plan to walk the dogs if the weather holds, after I water the flowers. Trying hard to just keep moving. Obviously I am taking a break right now as I am on here!!!

Floater,
I too struggle with a soda addiction. I also limit myself to one a day at the most. Some days I am well behaved and drink none at all. But, sometimes, especially in all this heat we are having, I just crave an icy cold Coke! It's one of my greatest weaknesses!
I know I have read that if you just cut out ALL soda drinking, you can lose 15 pounds in one year!
I'll keep working on my addiction, if you work on yours!
I am also trying to push tons of water!

Hugs,
Di

Ok I guess I need to also join. Between the ad's and quitting smoking in March The diet I WAS on died !!!! Well actually it wasnt a diet , it was portion control and exercise. When I was doing it it was great but as usual I fell off the wagon. Grrrr but I am ready to get back on.Pull me up girls..... lol Oh what did I read watermelon is NOT good while on a diet . I thought it was only water . Cant someone explain ? Thanks, Cathy

Good luck to ALL !!!!

Hey cathy,

Watermelon is not good because it has a really high GI. Which means it converts into sugar in your body really fast. All carbs do that, but you want to eat the ones that take the longest to convert. You can still eat watermelon, just beware that it will make your blood sugar spike....or eat it with something that has a low GI.

Hope,

I know how hard all this losing weight can be! There are some rules you can try and follow, like NEVER eat less than 1200 calories a day, and if you are seriously exercising that won't even be enough. You have to take in enough fuel for your body to run, the trick is to take in less than you are burning....but to stay healthy the reading I have done says you should only take in about 500 calories less than you are burning.

Eating often is key. It keeps your blood sugar levels even and you will avoid those "sick" moments. Also try and eat low GI with all your meals as well as some protein. I am having trouble getting enough protein! I can give you a website link to a site that calculates your caloric needs based on your height/weight/activity level/age etc. Then you will have a starting point. PM me if you would like it.

Good luck!!

Di!

Oh man...an icy cold Coke!! YUM!!

I am still holding with one a day....and yesterday it wasn't even that good! I didn't drink it all. That is a good thing. I think my next step with the cola addiction should be to buy those little half cans (sometimes you can get them at Walmart) and try them for awhile. Yesterday I ended up drinking 10 glasses of water and I managed to sleep thru the night without getting up to use the loo. Yea!!

My probelm is still the exercise. I am managing the food and water. Someone Kick My Butt!!!

Arm,

You are the BEST coach we could possibly have!! You are so knowledgable AND you actually DO IT!! Just what we need....our own Personal Trainer. So tell us, please, what us overweight, lazy ladies should do to start....and please try and be specific. Maybe just give us one suggestion at a time so we can implement it into our routine. And only if you want to, of course!

Thanks

OK, Ladies!!

Armadillo's first "Tip of the Day" Series has begun.

Our first tip comes from our own lovely and knowledgeable Webalina.

Don't get hung up on a NUMBER!!! As a matter of fact, I would throw your scale out the window, just for now, if I could. Instead, do the following:

Get a tape measure. A cloth tape measure, not your husband's metal thing.
Measure around the widest part of your chest with your bra on.
Measure your waist at your navel.
Measure around the widest part of your hips.
Measure around your right bicep, halfway between your elbow and shoulder. If you're left handed, measure your left side.
Measure around your right quad (thigh muscle) halfway between your knee and hip. Lefties measure the left side.

Record these simple 5 measurements every 2 weeks. Those of us who are obsessive are allowed to measure every week, as long as we don't get discouraged.

Track your progress in inches and centimetres, rather than pounds.
It will not be as dramatic as a 5 pound weight loss in one week, but it is far more accurate in the long run.
Weight is just a number.

The measurements on your quads and biceps will compensate for any temporary increase in waist measurement due to "bloat factor" so many of us experience. Again, some may gain weight while bloating, some may not. Another reason not to trust the scale.

Good advice, Arma, as always! Except I DON'T WANT TO KNOW MY MEASUREMENTS, LOL! It's the same psychology as looking in mirrors. I avoid any mirros at all cost, because it sets off all kinds of negativity and I end up in a very depressed state. I'm sure that if I knew my measurements it would shipwreck any future endeavor and would result in an eating binge instead ("What?? 49 inches???? I can't be THAT big!! But I am!! This thing doesn't lie!! Okay, I'm going to eat all the wrong stuff for the rest of the day!")

So I don't look and I don't want to know!

I just wanted to add for people who have troubles with walking and fatigue, that I am a race walker now, and it's the only exercise I get (I know, I know, I should lift weights and do other stuff, too, but I don't). However (a big HOWEVER), ladies, I never started out that way. It's been about three years, and my only goal for those years has been TO WALK, AT ANY SPEED I CAN, for as long as I can, no requirements, no judgements; just walk! The only thing I did over time was to push myself just slightly. Instead of strolling along at a completely comfortable pace, I push myself just a bit so it isn't totally easy. I gradually worked my way up.

Now I do 3.75 miles in 58 minutes on a treadmill, alternating the incline from 0.5 to 2.0 every five minutes, up and down. I go down so I can "rest," then back up to 2.0. I'm still pushing upward. I'll stay with a regime for a while until it's easy, then up I go. I'm sweating now from head to foot when I get done, but I've knocked off about 10 more pounds because I found a daily food intake based upon Weight Watchers that enabled me to maintain my weight, but with the added (brutal) walking I'm still losing.

No problem. Find a pair of pants that are tight on you. Real tight. Put them on every week or so, to see how they feel. Use them to track your progress. When they get loose, you get happy! Voila! No need to ever look in a mirror.

Thanks so much Arm! I am gonna get that tape measure out right away! I already put my chest, waist, hips on the thread. I will add the arm and leg to my own records, and the neck. My neck gets really fat!

Ladies, I am SO PROUD OF MYSELF....I went for a 3 km walk today, a brisk walk...took the dogs and my sister and her dog came too. I walked hard enough that I was slightly out of breath...this was no leisurely stroll! THEN, get this!!...I did an hour long workout video...Callanetics. It is a combination of yoga and pilates type exercises, easy on the old bones! Google it if you are curious.

I can't believe I actually did all that!!! I have also drank 6 glasses of water so far...and it isn't 2pm yet!!

Arm, I would like to start some light weight exercises tmo. Nothing crazy yet. I have a set of really light weight dumb bells. I think the heaviest is 5 pounds. Any ideas?? Suggestions??

I wanna join, I wanna join!

Big pat on the back to you Floater!! That's great. Doesn't it feel good to be pround of yourself instead of feeling the regret that we get from over-eating?


I'm ready to drop about 15 lbs... I would love to drop more but I'd be happy with 15. I've done this long enough now that I do a lot of things right. My last blood test showed that my sodium was low so my doc has cautioned me against drinking too much water. I'm still getting about 64 oz, and since I have allergies to gluten and problems with dairy, I don't eat processed foods but I do eat a lot of fruits and tootsie rolls. (my weakness-- why couldn't it be wine? That's so adult!) What I need to concentrate on is to journal and keep track of what I eat and how much. I've done the online journals but find that for myself, it's easier to use pen & paper and track points. (WW style) I think the information is more accurate on the fit days and such and love the completeness of them but I don't stick to it the way I do with paper.

If anyone is interested in the WW plan, I have a pointgiver that will tell you how many points you need, plus a point tracker program that will tell you how many points are in a given food. Just PM me your email address and I'll send it to you. (It may be 24 hours later as work is really busy right now. )

My quote for the day.... 'You can't out-exercise a bad diet' That wasn't always true. I remember when I could burn off any junk calories I ate but at this age that is no longer true. If I want to get the results I talk about then I have to come to terms with the new rules.

Do we check in here everyday?
Water - Check
Journal - Check
Workout- Lifted weights -45 min

Carol!!

Good idea, lets do that!!!

Water - 9 glasses
Exercise - 120 minutes

Journalling (Tracking food) - check

I vote the above as another "tip of the day". Find something that you could wear when you were at a size at which you were comfortable and use that as a guide to what size you are. I did that when I lost the 20 lbs. back in '94. I had a pair of lime green Gloria Vanderbilt jeans (cool when I bought 'em in '83, hideous now) that I wore when I weighed 153 lbs (at 23 years old). At 185 (33 years old) I could only pull them up to about mid-thigh. I told myself that when I could "wear" (meaning button and zip with no problem or strain) those jeans I would be small enough.

The interesting thing was that I only got down to 165, but because I had been drinking lots of water (lots for me...about 48 oz a day, plus the occasional soda for a little more fluid) and walking a mile and a half every day, I got into those jeans with zero problem. That's the proof that measurements are more important than lbs. But you have to be realistic, though. Don't start trying to get into something you haven't worn since you were 16. I know that at 48 years old and 230 lbs, I wouldn't even be able to get calf into those jeans. Need to find something a little bigger to start with, then work my way down.

I have to join the ranks of those addicted to an icy cold CocaCola (NOT the diet...blech). I practically gave them up for quite a while. But you have to pick your battles, and there's lots of things I'm willing to give up rather than my Cokes. A calorie is a calorie. Giving up that second helping of mac n' cheese or the 1/2 can of Pringles at one sitting will have the same effect as giving up Coke.

Try picking yourself up. That's sounds rude and flippant, but what I mean is how about some good old fashioned push ups, crunches, etc? Don't need any extra equipment, just an open floor area. I can't do a push-up from the floor to save my life right now -- not even a girlie one. Too many years of doing nothing but typing drained me of any upper body strength. I do them against the closet door instead. Plant my feet and start pushing. Not quite as effective as floor work, but you'll know by how sore your arms and shoulders are that it works. I read just the other day that the most effective non-aerobic exercises were those that work against gravity. Every time you pull your chest off the floor or do a leg lift you're fighting the gravitational pull.

I started something a few weeks ago that really helped. Instead of concentrating on intensity or reps or weight or whatever, I told myself just to move my joints. I started out by just bending elbows open and back, holding on to the back of a chair and swinging my legs to stretch out my hip joints... I kept remembering more and more joints, even fingers and ankles and such. It then moved to "well, I could stretch the backs of my thigh muscles while I'm at it". It's turned into a 20-minute routine without me even planning it. And before you say "Oh, but you probably LIKE exercise!", I say "NAY!" I'm the worst couch potato in the world. But lots of the moves -- shoulders, ankles -- didn't need me to get up to do it. I know aerobic exercise is important though. So now I'm adding 10 (working back up to 30) minutes on my Gazelle-like glider. I used it for quite a few years, but it's been broken for over a year. It's fixed now, so I don't have an excuse any more.

Web! I was kinda freaked out at your first two sentences...I am thinking...Oh no, what did I say???? haha!! Paranoid or WHAT!!

I went for my 3k walk this morning, after I worked for an hour, and now I am back at work....but feeling SO tired! I just want to crawl into a corner and have a snooze. Perhaps I didn't eat enough, or not enough protien....I don't know, but man, am I beat!!

I have been keeping the water intake up, 1400 ml so far....sheesh, what IS that in oz?? 250 ml to a cup.....so almost 6 cups. I made some homemade veggie chowder that was really good, but I discovered it has WAY too much sodium...it was fat free Campbells Chicken Broth. Watch out for that. After I ate it my mouth felt salty, and for a long time....so I read the label, and sure enough HUGE amount of sodium. I ended up drinking probably another 3 glasses of water, over the 8 yesterday...trying to wash that salty taste out of my mouth.

Guess I am going to have to make my own chicken broth...unless somebody knows of a good brand that is low in salt and fat????

Where is everyone?

Water - 8 glasses
exercise - 3 km brisk walk
journalling - check

I'm here... Ok this is for Wednesday...

Water - Check
Exercise- 55 minutes intreval treadmill (why not another 5 minutes, right?)
journal - Check

I'm checking in:

Water: doing okay - could maybe push it some more

Exercise: 2.5 miles walking every morning this week, despite high temps, heat index, and humidity! I made myself do it! I feel like, if anything, maybe I sweat off a few ounces!

The next several days will be a challenge for me. We are leaving tomorrow AM for Chicago for the weekend. I know the only walking I will get done will be at the malls! We are stopping off on the way back at Starved Rock State Park, and they have some wonderful hiking trails. So, I will get some exercise on the trip.

Of course, we will be eating meals in restaurants, so that is going to be a challenge as well. I will try to order water with all my meals!
And, worst of all, I will not be able to log on to PS and get the wonderful support of all of you...I will try to make you all proud and will check back as soon as I can!

Hugs,
Di

Hope we are all different with our schedules and life. Start with 20 minutes. My son in law is a personal trainer and he say it is about just starting. Instead of counting calories, start journaling what you eat so you will know where to cut back. See on the palp side girl
Glen

College Inn makes a Light and Fat Free chicken broth.

Calories per serving: 5
Carbs: 0 grams
Fat: 0 grams
Protein: 1 gram
Sodium: 450 mg
Sugars: 0 grams
Cholesterol: 0 mg

My doctor said 1300 is too low a calorie count. I have eaten more but nothing comes off. Is anyone on primarily fruits and vegetables to lose? I think that is what I am going to try next but ugh, they don't satisfy me at all.

You need to balance your macronutrients. That's why you are not satisfied. Where is your protein coming from? Fruits and vegetables are wonderful, but they are all carbohydrates. Nothing wrong with these good carbs, but you need to balance them with protein and fat. Yes, fat!!! Do you know that you need to eat fat to lose fat? I don't mean greasyfoods, or fatty meat. I mean olive oil, healthy Omega 3 oil in fish, and Omega 3 and 6 oil found in nuts and seeds.

Eat 5 to 6 SMALL meals a day
Eat lean protein at each meal. Protein keeps you full and satisfied, so you will eat less.
Drink lots of water.
Avoid processed foods that come out of a box.

You cannot diet to lose weight. You'll just end up getting fat again. You must eat healthy, and do it for the rest of your life.
This is a LIFESTYLE. Not something you do temporarily to drop weight and ruin your metabolism.

Armadillo is right. You need to add lean protein to the mix. You shouldn't need to count calories if you eat a well balanced diet, mind your portion sizes, drink plenty of water and do some exercise. If you can consistently do this, the lbs. should drop off. They did for me!

Exercise - 3K BRISK walk and 60 minute Callanetics workout
Water - 7 so far, and not stopping there
Journalling - check

I have run across of couple of issues.

No. 1 - I am consuming WAY too much sodium. It is EVERYWHERE. And you start chosing low fat items, they just crank up the sodium content. Apparently the only things that taste good are sugar, salt or fat!! Even canned tuna packed in water...full of sodium. All the low fat or no fat salad dressings...loaded with sodium. I am just so frustrated, the sodium is making me swell up, even with all the water I am drinking!!

No. 2 - For the life of me I can't seem to get enough protein in me. I try, but it is turning out to never be enough....or I eat something like tuna and end up with too much sodium. Eat nuts, I get too much fat. Sheesh!

Anybody have any advice on how to balance this all out??

Di, you are doing GREAT!! I have been doing my walking in the mornings to avoid the heat. When are you walking? 3km is just a shade under 2 miles, so you are really doing well.

Eating in restaurants is so difficult, and more from the sodium you will be consuming. Enjoy your holiday!!

What is intreval treadmill?

Sounds like you are doing awesome! Good job!!

Have you discovered anything in your journalling? Like I discovered the sodium intake was HUGE and the protein was too low? I am trying to get this eating thing right. And as a lifestyle change, not a diet. I am shocked at how hard it is to get it all balanced. I don't find I am "cheating", just can't get it right.

To get a balanced meal, I try to fill my plate with 1/4 protein, 1/4 whole grain and 1/2 vegetables. Of course you have to watch your portion sizes. For instance, the right amount of protein should be about the size of a deck of cards or the palm of your hand. This is what I do for dinner.

For breakfast, I usually have a 1/2 banana on a cup of whole grain cereal with skim milk (or it might be low sugar oatmeal or a protein shake with soy milk and berries). For a mid-morning snack, I might have a handful of almonds and lite yogurt. Lunch is almost always a salad with dark greens, peppers, carrots, chick peas, tomatoes, etc. and a balsamic vinagerette. Afternnon snack is usually a piece of fruit and maybe a little Smart Balance peanut butter. I also eat a small square of dark chocolate each evening ... I have a weakness for chocolate

I also drink lots of water and exercise virtually every day. This is what I have done to lose 50 lbs. in the last year. It took persistance, but it was not really that hard for me. I stuck to it and weight came off.

Now I am maintaining, but I find I have to watch my portion sizes or they'll creep back up to match what my husband eats and I watch my salt intake. One dinner of Chinese food and I'm up 2-3 lbs. the next day. I know its just water weight, but I don't want to ever go up in weight again so I try to avoid the Chinese food and anything out of a box or can. I try to really just eat fresh foods for the most part.

I don't find eating out that difficult. I almost always order grilled or broiled fish and ask the waiter to substitute any starchy/creamy side for extra vegetables, most places don't have a problem with this. I love to go to nice restaurants and enjoy a good meal, so I'm not giving that up. I just try to make the best choices of the food they're offering and I don't worry about the calories for that meal.

Oh, and I still have a glass or two of red wine most nights.

I don't know if this way of eating will help anyone else. I just wanted to talk about what has worked for me. It is certainly a way of eating that I can enjoy for the rest of my life and I never feel hungry.

Best to you all.

Sounds like all of you ladies are doing great! Extra kudos to Floater. I know you have been trying for a while to get into this. Hooray for you. I walked/jogged 3 miles yesterday in 45 minutes. Fastest we have ever done three miles. It was soooooooooooooo hot, but I figure somehow that will work off a little more weight.

I do have a question and hopefully someone can give me some good advise. I happen to be well endowed with big breasts. Trust me when I say I wish they were a little smaller. I swear when I run/jog it feels like I have 10 pounds of flour flopping on my chest and crushing my lungs in the process. I wear very supportive bras but still get some major flopping going on when I run. I am afraid one is going to flop up too high and knock me out Can someone please recommend a good sports bra. I have tried several and none seem to really work very well.

Thanks for any feedback! It is embarrassing running and holding up my breasts at the same time

Shakin....Thanks for the Kudos! I need it today, I am feeling pretty unmotivated. I think I am taking a day off from the exercising. My muscles are really sore and I feel kind of tired. Perhaps after work I will take the dogs for a walk.

As for the bouncing boobs! I am pretty big up top too, so I would suggest wearing your regular full support bra and wearing the sports bra over top of it. I can be a little warm, but it does seem to help keep them in place a little. But you are never going to stop the bouncing altogether!

Best Life, thats for that example of your diet. It is very close to what I am doing these days. It is the dressings that are getting me with the sodium. I will have to look more carefully BEFORE I buy them. I managed to keep my intake down to 1600 mgs yesterday. Much better than the two days before that. I was so overloaded with sodium my mouth tasted salty and I was all swelled up.