Hi, I started CC on the 18th. I haven't lost anything yet but my goal is 25lbs. I am 5'10" and currently 180lbs, I'd like to be around 155lbs before June. Would anyone like to join my group so we can help each other stay motivated???
Hi! I started on the 18th too! I haven't weighed myself since I started, so I'm not positive if I've lost anything, but hopeful that I have. My weight loss goal is about 38lbs. I am 5'7" and weighed 181lbs. last week. My goal is 143lbs. by November.
I'd be happy to join your group! Good luck!!!
Hi: I am also 510 and about 184. I have been doing this since Jan 29 and have not lost a pound. I think due to the fact that I was in a cast and not able to move much. (foot)
I need to keep going and also want to be around 155. So I would be happy to keep in touch. This program has kept me from eating junk and I think I would have gained weight
if I had not stayed on the CC.
Welcome to the group guys! Please be sure to add us all as friends.
Sparker-I was hungry a lot for the first 3 days or so but I've found drinking tons of water really helps with that. Even if you put some crystal light in your water or have some iced tea (with no sugar) it really helps curb the appetite for me at least. You may have to go pee a lot more but it beats binge eating on fattening unhealthy stuff! Plus you won't feel guilty!
Just wanted to wish everyone luck, I know we can do it!! I have to agree though, that I sure do get hungry a lot and I crave all sorts of chocolate and sugary things. The hardest part is trying to put it out of my mind... I sure miss peanut butter m&m's. I used to totally binge on those, one of my biggest weaknesses. I bought a bunch of different 100 calorie packs at the store, so I'm trying to keep telling myself that if I do well I can have a pack as a treat. Those little packets are great. One of the hardest things, I think, is portion control.
Kick butt, everyone!!
Hey! I just joined on the 17th! I am 5'9 and started at 190lbs and I am down to about 185. I'm trying to lose a total of 45lbs by July, for my 3 year wedding anniversary. I'll add you all as friends!
I'm trying to figure out how ot add you all as friends. I think I just started at the 'wrong' time of the month. Geez. I started out Monday at one weight and have done very well on the diet - I've been under my number of calories (except for one day) and have exercised 5 days. I could NOT believe that my weight had gone up!! So that's why I was so discouraged. I think stay away from the scale for another week and then see what happens.
Good luck everyone - have a great day!
Hi Sparker- To add us all as friends click on our picture. Once that takes you to our profile page, on the right you will see "add as buddy".
Don't be discouraged it is still very early in our weight loss and truthfully, I'm in the same boat as you. I haven't lost even 1lb yet. I guess we'll see how tomorrow's weigh in goes, lol.
Count me in. I started last monday too. I have lost one pound. Blah. Was hoping for more since it was the first week. Anyway, I weigh 160 and want to lose 25 pounds by June 16 because we finally get to go on vacation.
Sparker- I eat about 1300 calories a day and I don't get hungry, which surprises me because I am used to eating a lot more than that. Do you eat enough protein and fiber? I have been eating a lot of chicken. With Tyson 100% natural chicken, you can eat 4 oz. for only 110 calories. I also drink about 80-100 oz of water every day. Eating protein will also help you lose fat rather than muscle too. Just a thought!!
Thank you! You've been added as a friend!
You're right - it's too early to get discouraged. I'm in this for the long haul and not the quick weight loss. I guess I've just made drastic changes and was hoping for drastic results right away.
So - I don't think I shared my 'stats'. I'm 5'4" and I'm at 145 lbs. right now. I have a 2-part goal, the first getting back down - somewhere between 128-132 lbs. The second part of the goal is to be able to exercise again. I've got some arthritis in my back and hips - way more than I should have at my age (I'm 38) but it runs in my family (thanks grandma!) so I'm stuck with it. However, I KNOW that I'd be able to exercise more with less pain if I wasn't carrying around this extra 15 or so pounds.
As a side note - I'm not even completely sure what my actual weight is. When I went to the doc last month, it was 154 lb. I started the diet last week but didn't get a scale until a few days later and my first weight was 144 lbs. Huge difference! But as I said earlier, the weight has been climbing so maybe my scale is a dud.
Okay - well - weigh in tomorow, eh? Good luck!
I am doing a little bit better with being hungry but I had to switch some things around. It's not easy when my husband isn't dieting. I was doing great during the day but trying to 'save up' calories for a bigger evening meal with the family. My husband's turn to cook was full of such fatty foods that I ended up only being able to eat a tiny portion. He needs some education and I have to give it gently (I don't want to lose him as a cook!) but yikes...the 2nd time he cooked that week he made fish and chips. Is there anythign is the world more fattening? Ha!
Things really are better though - I'm eating a snack right before I go home from work so I don't walk in the door famished and eat too much.
Thanks for the advice!
Hi Guys and welcome to the group wvallie! I found this posting on another forum, it's got a lot of great info in it from a nutritionalist and I thought I'd share it w/ everyone...
Sharing Info from My Nutritionist- Slow Weight-Loss/Low Metabolism, Helpful Tips That WorkAuto Harping, anyone? Learning Healthy Habits for Life!2beittybitty
Dec 26 2007 17:07
Quote | Reply
Hi! I had nearly 100 lbs to lose, and have been losing very slowly, so I decided to see a Nutritionist for advice. I've averaged 1 lb. a week or less ever since the 2nd month here, doing all I'm supposed to do- including heavy weights and walking, etc.
This is a laboriously copied hand-out that was given to me by this professional Nutritionist/Dietitian/RN as an aid to help me lose better with my slow loss rate. She was very happy with my current loss-rate, as very healthy and likely to be more successful over time, as it caused me to learn new habits for a longer period of time vs. a fast loss that might not teach me how to maintain or sustain my losses. Her experience was that slow was more lasting, which is what I want! However, she understood my desire to try to lose a healthy 2 lbs. a week if I could, while I still have about 65 lbs. to go. I understand slowing down as I lose... but not so soon, lol!!!
This is copied word-for-word from her, not me, so please don't take offense at her strong feelings! I seriously wanted help, and paid for it as a sacrifice at this time for my resources, and I wanted to share the advice I received with anyone else who is frustrated like I was. I added a few thoughts, and marked them with (*...) so it is clear, I hope, that it is me at those points.
I may have a slow metabolism and/or a low-acting thyroid, she agreed, but understood that I couldn't afford testing at this time. As long as I am still losing, she said I'm fine. Also, as my metabolism is probably slow-as proven by over 6 months of low loss rates- I'm not burning as many calories as the burn rate tools here say for me, so my true deficit is guess-work. She wants me to get a heart rate monitor to help me with this. As long as I'm not losing over 2 lbs. a week and eating 1200 calories or more daily, I won't be in danger of starvation mode- which was a major reason for my visiting her. That really troubled me- and hindered me from increasing the cardio she has now said I should increase. As CC has taught me so much already, cardio was the only real change she could tell me to make! Now I can, without fearing a over-sized deficit or starvation mode, as long as I am sensible, of course!!!
CC got GOOD GRADES!!!!
I don't know if this will fit in the text allowance, yet, so I'll see what happens when I try to post it!!!
Here is the 4 pages, 3 hours of typing, labor-of-love!
Burn Fat Faster!
ONE or TWO meals a day is a disaster. If you haven't been eating at least three times a day, you are causing serious damage to your metabolism.
True, calories count. But the amazing thing about eating frequently is that IT MAKES YOU BURN MORE CALORIES! Five or six meals a day accelerates your body's natural rate of burning.
If skipping meals is the cardinal sin of fat burning and muscle building nutrition, then skipping breakfast is a capital crime suited for the death penalty! And yet "everybody" is doing it! When I analyze nutrition programs for my clients, one of the most common errors I see is skipping breakfast or eating it late, around 10:00 a.m. or even later. "I don't have time" is usually the excuse justifying this unforgivable blunder. ( She's REALLY TOUGH on this, isn't she!!!) Let's take a close look at the devastating impact this lack of planning and discipline has on your fat loss efforts:
If you're still not convinced yet that eating six times a day is worth the effort, then this ought to hammer the point home for you: Here are the seven reasons why frequent meals of the proper quantity and quality will turn your body into a turbo-charged fat burning machine!
- Frequent eating speeds up your metabolism due to the thermic effect of food.
- Frequent meals prevent binges and control cravings.
- Frequent meals help maintain high energy levels by regulating blood sugar and insulin levels.
- Frequent meals are ANABOLIC: They help promote muscle growth by regulating insulin levels and providing a steady flow of amino acids into muscle cells. (*This may be why she said I could grow muscle, and encouraged me to maintain my heavy weight lifting efforts!, though I'm in a calorie deficit- but, I do believe it can't be much muscle growth?)
- Frequent meals are ANTI-CATABOLIC: they help promote muscle growth by preventing muscle breakdown (you stay in positive nitrogen balance).
- Frequent eating promotes better utilization of nutrients.
- Eating smaller meals more frequently reduces fat storage through portion control.
* whew! I'm NOT a typist, lol! *
The perfect meal size
Ok, so now you know all the reasons why you must never skip meals and why you must eat small meals every three hours. The next question is, "What is the definition of a small meal?" Well, if you've done your calorie calculations already then this is very easy to figure out.
On average, the optimal intake to lose fat is about 2400-2500 calories per day for men and 1500-1600 for women. (* I was recommended 1200 here at CC and by the Nutritionist, as I am 45 and small framed, usually sedentary, so she said adjust these figures to 1200 calories for me, and agreed with my 1350 +/- on my gym days. Adjust as you need to for your own calorie level.) Naturally if you are a serious athlete or bodybuilder with high activity levels, these calories will be higher. To get your ideal calorie intake per meal is easy; simply divide your total daily calories by the number of meals you are aiming for (preferably five or six).
Average optimal caloric intake for fat loss=2400
Desired number of meals=5 or 6
Target calorie intake per meal=400 to 800 calories per meal
Average optimal caloric intake for fat loss=1500
Desired number of meals=5
Target caloric intake per meal=300 calories per meal
(* She loved my mid-morning Fiber One cereal mixed with 7 raw 'chunked' almonds and a Tbsp. of dried fruit for about the ideal 150 calories snack. With my 1200 calorie level, 150 for a snack is what she recommended for me.)
As you can see, these are fairly small meals. Now let's take a look at the calorie contents of some sample meals you might encounter while eating out:
- Big Mac and large fries=980 calories
- Denny's Grand Slam Breakfast=1100 calories
- Porterhouse steak, steak-house size portion (one pound)=1150 calories
- Spaghetti with tomato sauce, restaurant serving a93 1/2 cups)=850 calories
- Medium movie theater popcorn with butter=1100 (*Wow!)
- Chinese/Kung Pau chicken with rice (1 order)=1620 calories (*Wow!!!)
The problem is obvious: Most people are over-eating, big-time! (And these examples aren't even including drinks or desserts.) An average restaurant meal, whether we're talking steak, breakfast, Italian, Chinese, or fast food, can easily top 1000 calories. An average sized meal for fat loss is 300 calories for women and 400 calories for men, based on five or six meals per day, respectively. Even if you have a large frame and you're highly active, the upper end of the calorie range for fat loss is usually around 400 for women and 550 for men. Your objective is to never, ever eat huge meals- not even on a "cheat day." It's permissible to enjoy cheat foods occasionally in small amounts, but NEVER binge or stuff yourself-EVER! Always spread out those calories! (* Wanna eat the whole cake??? I guess you need to freeze it and take at least a week/month/year? One small piece at a time...lol!!! She's SERIOUS!!!)
>>> Taper your calories: Make breakfast your largest meal and dinner your smallest.
Although these "average" caloric amounts were divided evenly in each meal, there's one small adjustment that can increase your fat loss even further; it's called "calorie tapering." There's an old saying, "Eat breakfast like a King, lunch like a Prince and dinner like a pauper." This arrangement of meals from largest to smallest is wise advice. The typical eating pattern of the average American is; no breakfast or skimpy breakfast like a bagel or doughnut, then a big lunch, usually fast food or cafeteria food, concluding with a huge dinner and a late night snack. (* ouch!)
>>> Start eating early in the day and eat your last meal at least two or three hours before bedtime.
Ideally, you should begin eating early (6:00 a.m. to 7:00 a.m. or earlier), so you can fit in five or six meals and your last meal falls two to three hours prior to going to sleep. If you sleep in and miss your first meal, or wait until late morning or early afternoon to start eating, you're leaving a gaping hole between meals. This gap can be 16-20 hours long if you haven't eaten since six or seven the night before. This sends you into starvation mode and causes an incredibly catabolic (muscle-wasting) state. Yes, this means you must become a morning person if you're not one already. (* pitiful wail!!! I'm a 'Night-owl!!!') Brian Tracy, one of the world's leading experts on personal achievement said, "In my studies of successful people over the years, I have never found any highly successful person who was a late riser." Get up early and start eating early! (* snif! )
So, with our slight adjustment for a smaller evening meal and a larger first meal, our sample day might look like this:
Men/2400 calories/six meals:
- Meal 1: 500
- Meal 2: 400
- Meal 3: 400
- Meal 4: 400
- Meal 5: 400
- Meal 6: 300
Women/1500 calories/5 meals:
- Meal 1: 375
- Meal 2: 300
- Meal 3: 300
- Meal 4: 300
- Meal 5: 225
* Me/1200 calories/5-6 meals:
- Meal 1: 300
- Meal 2: 150
- Meal 3: 300
- Meal 4: 150
- Meal 5: 300 or split into a meal and a snack=300
- Meal 6: 150 for gym days, protein shake
>>>Maintain a consistent eating pattern seven days a week
Consistency is the hallmark of all people who successfully lose body fat and keep it off. Because most people work on a regular schedule Monday through ?Friday, it's often easier to follow the meal frequency guidelines on the weekdays. On weekends, it's tempting to sleep in, miss meals or fall off your regular schedule.
>>> How snacking fits into the fat loss-eating plan
Most people's snacks of choice are refined carbohydrates and fatty foods such as crackers, cookies, candy, muffins, potato chips and pretzels. This is largely because "carbo snacks" are so readily available (it's not like you can grab a chicken breast or Salmon steak at the checkout counter of a convenience store!) Eating "carb snacks" by themselves is not a good idea. On the fat loss-eating plan, usually you won't want snacks because you'll be eating meals so often that hunger and cravings between meals will be a thing of the past. If you make healthy choices and stay within your calorie limits, snacks are perfectly acceptable if you want them. Some of the best snacks include fruit, raw vegetables (carrots, celery, cauliflower, etc.), nuts and seeds (in small quantities) non-fat or low-fat cottage cheese and non-fat or low-fat sugar free yogurt.
>>> Transition gradually into five or six meals a day if you find frequent eating difficult.
If you find it too difficult to eat five or six meals a day right from the start, you may need to use a transitional period. If you've only been eating two or three times a day, there's a simple way to get started on the habit of frequent eating: Continue to eat your three full meals per day, properly combined with a lean protein and a complex carbohydrate. Then simply add two or three snacks; one in between each full meal.
Transitional menu plans
Men/2400 calories/six meals
- Meal 1: 575 (breakfast)
- Meal 2: 225 (snack)
- Meal 3: 500 (lunch)
- Meal 4: 450 (mid aftern. meal)
- Meal 5: 425 (dinner)
- Meal 6: 225 (evening snack)
Women/1500 calories/5 meals
- Meal 1: 400 (breakfast)
- Meal 2: 175 (mid morning snack)
- Meal 3: 400 (lunch)
- Meal 4: 175 (mid aftern. snack)
- Meal 5: 350 (dinner)
(* adjust to your own calorie level!)
A "snack" such as a piece of fruit, is only 60-110 calories, and does not by itself constitute a full meal by the standards of this program(it's not a full "meal" without protein). However, it does get you into the habit of eating frequently, and that would be a start. (Snacks such as non-fat cottage cheese or non-fat yourt with a scoop of protein powder would provide more calories and a solid serving of protein). As you get accustomed to eating more often, you can progress to four full meals and finally to the more effective habit of eating five or six meals, each containing a lean protein and a complex carbohydrate.
FAT BURNING AND FITNESS TIPS
- Increase aerobic activity (cardio) for at least 30-45 minutes, 5-7 days a week! Increase your intensity in spurts during your work-out for even more fat burning powder.
- Watch less T.V. and do less of other hobbies that require you to sit on your behind, especially if you have a desk job. (* Lol!!! Typing this has taken me over 2 hours now!)
- Use metabolism-stimulating exercise such as weight training exercises that utilize large muscle groups like the back and legs. High rep compound leg exercises (squats, lunges, leg presses, etc.) are particularly effective for this purpose.
- Restrict refined carbohydrates (i.e. white bread, white rice, sugar, chips, cookies, cake, etc.), and eat more whole grain products. (i.e. whole grain bread, brown rice, oatmeal, barley, whole wheat pasta, and other whole grain products. Kashi makes good whole grain cereals, granola bars, and other whole grain products).
- Be consistent and persistent. You must be very consistent and diligent in eating and exercise habits 24 hours a day, 7 days a week, 52 weeks a year. Going on and off diet and exercise programs will never work for you to achieve your goals. Make it become a part of your lifestyle. Even if it takes you longer to lose weight than others, stick with it. Remember, patience is a virtue that you must cultivate!
I hope this helps!!! I'm working for a Happy, Healthy New Year!!! Wooo Hooo!!! Love CC!!!!
Edited: Tried to fix goofs and spelling, lol!Edited Feb 05 2008 11:55 by nycgirl
Reason: 12/30/07: Stickied. 2/5/08: Unstickied