Posts by silverschuie
|Weight Loss||Is anyone trying to lose 300lbs or more?||Jul 22 2013
Well put, weirdfish! Garryw, read my post #20, where the endocrinologist who heads up the weight and metabolism clinic at our biggest and best local health care facility said that he "doesn't care if his patients lose weight initially AS LONG AS THEY ARE BUILDING MUSCLE, since that is what they need in the long run". Under "EXERCISE", he also says "muscle has HUGE health benefits". START with increasing exercise, concentrating on that. THEN, while continuing to build up the exercise as much as you can manage timewise, start decreasing your calories. And don't forget that a little fat is needed for the absorption of some vitamins from all those vegetables and fruits.
I DO understand your desire to get off to a fast start, but in the long run, I don't think you are helping yourself toward CONTINUAL weight loss. Now that you have done the first month at starvation level dieting, please consider weirdfish and the endocrinologist's explanations and advice. Good luck to you and all who have posted, and keep us informed as to how y'all are doing!
|Weight Loss||Is anyone trying to lose 300lbs or more?||Jul 02 2013
There is some good advice here. I thought I'd share my notes from a free class given at one of our local med centers. The speaker was the MD who heads up the Dept of Endocrinology. The talk was about metabolism and losing weight (fat).
At one point, he did mention that he doesn't care if his patients lose weight initially, as long as they are building muscle, as that is what they need in the long run.
He spoke of how our survival instinct wants us to store up fat for future famine, and how our BMR declines with age. Unfortunately, our activity level usually declines as well, so it is small wonder that we put on pounds of fat.
Your set point is your highest adult weight, and your body fights very hard to defend it by altering your metabolism and efficiency in burning calories. The exception is pregnancy, which does NOT reset a woman's set point IF she takes off the baby weight soon after delivery.
The first 3 months, up to six months, of dieting, you will lose weight. That is why almost any fad diet or gimmick will work, and why such programs make money. As he pointed out, if there were really a magic bullet, don't you think that the pharmaceutical companies and/or physicians would jump on it? These fads (Ideal protein diet, HCG injections, special meal plans, etc) all prey on our ability to lose weight for those first three months.
When you have lost 5% of your body weight, your body goes into crisis mode. If it succeeds in getting you to eat more, you will regain what you have lost AND a bit beyond to reset your set point somewhat higher than it was. This is the dreaded yo-yo effect, with each round of weight loss resulting in more gain and a higher set point.
What can we do to lose wight and keep on losing?
1. breakfast is a MUST. Within 2-3 hours of arising, eat some protein and fiber.
2.eat more slowly. A meal should take at least 20 minutes. People who took over 20 minutes to eat a meal ate 250-350 fewer calories.
3. Never ever ever watch tv during meals. Your brain is less active when watching tv than it is when you are sleeping. People eating without the tv ate 300-350 cal less. Conversation, reading are okay.
4. Reduce portion sizes. Eat out fewer than 3 times/week.
5. Eat nuts and berries. They make an excellent mid morning and midafternoon snack.
6. If it was available to eat 200 years ago, it's okay to eat it now. Don't get hung up on glycemic indexes. Eating a potato when you have a bite of potato, a bite of chicken, a bite of salad, etc is okay. Eating a baked potato all by itself is not so good.
7. No artificial sweeteners. They trick your body, change your metabolism, and actually encourage your body to store more fat.
Get your ducks in a row:
1. Deal with sleep problems caused by sleep apnea, snoring (yours or your spouses), pet sleeping on the bed, etc
2. Deal with vitamin D (actually, it's a hormone, not a vitamin) deficiency. You need 5,000-6,000 units per day. Previous studies that showed it didn't help used only 500 units/day. Have your blood level checked; it should be over 50. If it's not, take the D and recheck in 3 months.
3. Have your thyroid checked and well-balanced. Taking too much thyroid med can also cause you to gain weight.
4. Check your B12.
5. Men: testosterone declines with age, which can cause you to gain weight.
Antidepressants can put the brain into hibernation and cause weight gain, although different people react to different meds in different ways.
It takes 20 minutes of activity for your body to start burning fat. You need activity EVERY day, and short bouts are good, too, but at least once or twice a week, you need 45-60 minutes.
Older people may need an hour of walking a day.
Everyone should walk at least 12 miles/week.
Muscle has HUGE health benefits.
Of course diabetics must take insulin, but injecting insulin (as well as that of nondiabetics, whose eating releases their own insulin) tells your body to store fat. This makes it very difficult for a diabetic to lose weight. They especially need regular exercise (walking) and muscle-building exercise.
Whenever you have lost some weight (about 5-10% of your body weight), you will reach a plateau. Your body is reassessing its set point and trying to get back to the higher level. You must persist.
I have been using a Fitbit, and have come to understand that although minutes of exercise and total daily steps are important, so is the "activity level" readout. I need to get moving more often, just walking around the house or store, pacing around while talking on the phone - anything that has me on my feet and moving a bit.
|Motivation||Getting ready for the summer!||Apr 24 2013
Attagirl, Claire! You CAN do it, you WILL do it. You are already minus 22, which is enough to make a noticeable difference to those who haven't seen you in that time. That will be rewarding! I'm sure you FEEL better, too.
Lose what you can before your trip, but it may be even more important to think about how you will refrain from gaining on your trip. How long will you be here? It may be difficult to hold the line while socializing with friends and family, wanting to eat your favorite family meals, having everyone push your old favorites on you, etc. Will your family and friends be supportive and respectful of your wishes to stick to your new eating style? Can you work in some regular exercise during your visit?
Yes, you CAN, yes you WILL.
|Motivation||Why Do The Numbers On My Scale Keep Changing !? ????||Apr 17 2013
First of all, Bunny, don't give up. You deserve a big attagirl for having lost 10-12 pounds in 5 weeks. That's excellent!
Yes, weight fluctuates hour-to-hour and day-to-day, depending on many factors having to do primarily with fluid balance. When I eat a bigger dinner or dinner out (more food, more sodium), I can count on weighing a pound or two more the next day, but it's usually back down the day after that. Hormones also affect fluid retention - think premenstrual bloating.
I DO weigh daily, and some studies have shown that works best overall when trying to lose weight. You have daily feedback and are hopefully encouraged to see your weight go down every few days, or are reminded that you overate the previous day and need to get back on track.
Because of fluid fluctuations, I have stuck with an old style needle scale that doesn't show tenths of pounds.
I weigh at a consistent time in my daily routine - after coffee, bowel movement, breakfast, exercise, urination, and shower. I have 2 different spots I place my scale, since slight variations in the flooring can affect the reading. If those two don't agree, I try again, at which point they usually do.
If you weigh daily, you can see the trend over a few days or a week and discount the times you retained - or lost - fluid. Remember that a pint of fluid weighs a pound, so drinking an extra glass of water or mug of coffee, or not emptying your bladder, just before weighing makes a difference (see above about consistent weighing in regard to daily routine). Suppose your true weight is 200 pounds, but on Monday morning of week 1 you have less fluid in your body than normal for whatever reason, and get a reading of 197. The next Monday morning you are well hydrated and weigh 198. You think you've gained a pound and are discouraged, but actually, you have lost 2# and should be feeling pleased and encouraged!
Play around with this a bit and see what works for you. Again, congrats on doing so well!
|Foods||Crystal Light. Good or Bad?||Mar 12 2013
I have been to a couple talks by an endocrinologist at our medical center. He is strongly against artificial sweeteners. Not only may they keep you craving sweets, but, more importantly, they affect your metabolism, telling your body to STORE MORE FAT.
I thought "Well, I don't drink much diet pop", but then realized that every night before bed I was having a cup of artificially sweetened cocoa! I like my milk icy cold, but have learned to like a bedtime cup of hot milk, after skimming off that yucky skin.
And, of course, artificial sweeteners are present in many "low cal" or "diet" foods and recipes.
I do like a glass of water with 1/4 lemon squeezed in, or orange, or a squished strawberry, or some bruised cilantro with a little lime, or mint, or cucumber. Experiment and find a few favorites for different seasons.
|Recipes||~One Pancake~||Feb 12 2013
There are quite a few good pancake mixes available in the grocery store, including some tasty high fiber ones. Using one that calls for adding water only, start with the amount of mix/serving according to the nutrition panel, and add the appropriate amount of water. That's often a 1:1 ratio, but you can always start with less and stir while add gradually adding water. The batter will likely thicken a bit after standing for a minute or two. I just tried it for breakfast using a mix that called for water AND one egg for 2-1/2 cups of mix. I omitted the egg for the 1/3 cup mix I used (one large, two medium, or three small pancakes), and it worked just fine. For that one, I needed about half as much water as mix. It's fast and easy!
Most from-scratch recipes call for eggs, so you'd have to experiment. You may be able to eliminate the egg, or to use a little powdered egg or liquid egg substitute.
|Weight Loss||My summer program to drop lbs.||May 15 2012
I agree with Nancy. Don't overdo it with your exercise. If you try to walk too far at first, you will end up sore and discouraged at best, seriously injuring your knees at worst. Try frequent smaller bouts, building up gradually. When I was working as a med tech on a clinic, we had a patient who was quite overweight and was diagnosed with insulin-dependent diabetes. He immediately took 6 weeks off from work and researched good eating. At first, he could barely walk from his front door to the curb and back without stopping. He did that every half hour the first few days. Then he walked to the corner and back, then further and further. Meanwhile, he worked at cutting down simple carbs, eating more veggies, fish, and lean meats. Soon he was not only steadily losing weight, but was reducing his insulin, later getting to an oral med, and eventually off all diabetes med as well as his blood pressure and cholesterol meds. We had a few other patients who did similar things, although this guy was the most dramatic improvement.
I think it's good you have set a time to start and are planning for it. By the time school starts again, you WILL have made noticeable progress. And you can come up with a plan to plan your meals and your exercise for when you are back in that routine.
DO keep us posted.
|Motivation||Frustrated (nothing new, I'm sure)||Apr 18 2012
I absolutely agree that weight is not as important as fat vs muscle, and we should not get hung up on what the scale says. Seeing your clothes get looser and your measurements go down is a better indicator of how you are doing. But for those like me who like frequent positive reinforcement, measurements are a good monthly indicator, but not a daily or weekly one, as measurements don't change very quickly. My problem with weighing once a week or less is just what you said about how our weight can fluctuate daily. Example: For 7 days I weighed essentially the same, which is a pound less than I had weighed for several days before that. On day 8, I weighed 2# MORE. If I had just weighed on days 1 and 8, I would think I had gained 2#. But on day 9, I lost that 2#, held it for day 10, on days 11 and 12, I have dropped 1# more, etc. My weight graph is not a straight line, but more like a jagged lightning bolt. When I weigh only once a week, I sometimes think I have GAINED when I have actually remained the same or even LOST, and I find that discouraging. I do NOT use a digital scale, but if I did, I would not pay much attention to the decimal points. I AM very consistent about weighing at the same time and point in my day - after breakfast, exercise, and shower.
Looking better, feeling better, having more stamina and energy, maybe cutting down or getting off any meds that might be at least partly due to overfatness - that's what counts.
|Motivation||Frustrated (nothing new, I'm sure)||Apr 17 2012
It sounds as though you are on the right track now, sohely. If you weigh about the same, but can wear a smaller size, it is because you have lost fat while gaining muscle. That's why, although the scale is helpful, we shouldn't be completely hung up on the weight it shows. Use the fact that you can wear a smaller size as encouragement. Measure yourself in a number of places (biceps, calves, thighs, butt, belly-button, waist, bust, under arms, neck, etc. Be consistent with the spots you use and the tension on the tape, and do it about once a month or every other month. Some times/areas will be more dramatic than others, but overall, the measurements will go down. For those of us who have a fair amount of fat to lose, so will the weight, but it doesn't always directly reflect the amount of fat we have lost because of the muscle we have gained.
|Foods||Late Night Snack||Feb 15 2012
I think that what works for you to eat in the late evening depends, at least in part, on WHY you are eating then. If you don't eat something, do you have trouble falling asleep because you are hungry, or awaken in the wee hours feeling hungry? I find that my best option is a cup of 60 cal Swiss Miss cocoa. It stops the hunger pains and has also become a ritual that helps me fall asleep. If I had an earlier and/or lighter than usual dinner, I may have a piece of string cheese along with it. Or I occasionally stir 1/2 T of PB into the hot cocoa. I like chunky because I like spooning out the little peanut pieces at the end. I find that I need something with some protein. Good luck with finding something that works for you while keeping the calories low.
|Weight Loss||Sleep and weight loss||Feb 07 2012
swearl, you should not be urinating every hour on the hour. That certainly is very disruptive to your sleep. Are you drinking too many fluids? It is possible and harmful to overdo it. The hydration calculator at http://nutrition.about.com/library/blwatercal culator.htm will help you determine how much to drink. The climate part should take into account the indoor climate as well. When either the furnace or the A/C is running a lot, the air is drier. A 150# person who is exercising 30 minutes/day in a dry climate should drink about 86 oz, or about 2&1/2 qts, of ALL fluids that day. Unless you eat a LOT of veggies, fruits, or soup, you don't need to worry much about the water they contain, but remember that they DO contain some.
I am concerned because frequent thirst and urination are classic signs of diabetes, and urge you to consider this and get checked out ASAP - preferably TODAY.
|Foods||potassium rich foods?||Jan 31 2012
Another way to decrease your sodium intake and increase that of potassium is to substitute a product such as NoSalt (there may be others, but that is the only one I have found) for regular table salt. You can buy it next to the regular salt in the grocery store. It contains 650 mg of potassium (from potassium chloride and potassium bitartrate) per 1/4 tsp. When I first started using it, I thought it had a more acid taste, so mixed it half and half, then 3:1, then was able to use it straight. That 1/4 tsp is listed as 19% of your daily value of potassium, and the fruits, veggies, and meats are still important sources, but it helps.