I started my weight loss quest last November by joining this wonderful web site. I used the calculators here to find out:
A) How many calories I was getting in a day
B) How many calories I should be getting in a day
C) How much I should weigh
D) What I should do to get rid of my weight
I found out I was getting well above 3000+ calories a day. I was 240 lbs (or so) and my ideal weight was 170 lbs. The calculators said that given my current level of activity (pretty much none...except for the daily walking around my classroom) I would need to get about 1800 cals/day in order to lose 1-2 lbs a month and at that pace I should be at my goal weight by April of '09.
So I started my diet. I didn't change what I ate so much (I did cut out sugar as much as possible candy, sweets, regular pop, etc.) just how much I ate. I was meticulous to count every calorie. If a serving of pretzels was 20 I counted out 20. You know how it goes. I introduced more protein rich foods to have a higher sense of satiation at breakfast and lunch. If I went out to eat I ate healthier than I would have in the past when I could, otherwise I ate half of what I normally would and took the rest home. There were times when I felt hungry, but never did I feel like I was starving myself.
I was somewhat surprised when I stepped on the scale for the first time since starting and realized I had lost 4 lbs. in one week. I hadn't been exercising, only watching what I was eating. I figured that wouldn't last forever (I started my diet 1 week before Thanksgiving mind you), but I was motivated to continue. In the coming weeks I averaged 4 lbs. of weight loss per week until just after Christmas (a total loss of about 20lbs since that week before Thanksgiving).
I figured, at this point, that my metabolism had slowed down in order to compensate for the lack of food coming in. I was down to about 2lbs. a week of weight loss and decided I needed to start exercising to boost my metabolism. So I started Jazzercising a couple times a week with my wife and we joined the Y and I started using the elliptical machine when I couldn't go to Jazzercise (BTW Jazzercise is one of the BEST all around workouts I've done to date...cardio and strength training all wrapped into one...but you have to know how to work your muscles and how to push yourself. Other wise it's just a bunch of dancing and hopping around!).
I was back to losing 4lbs a week at this point. Needless to say I achieved my goal weight in April of '08 not April of '09. I took off 70lbs in about 6 months. I am proud of this, but I am also a little nervous.
I am nervous that I'll put the weight back on. I am an emotional eater and when I get stressed or tired I tend to eat. I made a lifestyle change for sure, but I always hear these stories of people putting the weight back on especially if they lost the weight quickly. I am also concerned that maybe the rapid weight loss wasn't that healthy. I feel great, have a lot of energy, but am still concerned that maybe I did something I wasn't supposed to. Losing the weight wasn't easy per-se, but it happened a lot faster than I thought it would.
I just wanted to share my story and my concerns. It seems like we're all on here for the same reasons, to lose weight and be more healthy, I just want to make sure I am doing both.
May peace be with you.
Jason
First of all, Congratulations on your weight loss! You accomplished it fast, but not so fast that it may result in health issues, so no worries.
As for keeping it off, my plan when I get to maintenance is to keep logging my activities and calories to make sure that Im not eating above my maintenance level for a few months. I would also suggest continuing to weigh yourself every week to make sure that your weight is staying fairly constant. If you continue to moniter your weight and you gain a few pounds, then simply eat below maintenance until it comes off! I think the key is to continue watching what you eat and to keep checking with the scales and maintaining your weight should be very do able.
That's reassuring! I have been watching my weight about once a week and everything has been normal so far. I notice a flux between 168 and 172 or so, but I don't weigh myself consistantly like I used to (every week at the same time of day). Thanks for your reply!
May peace be with you.
Jason
Congratulations! That's an amazing transformation!
I think the best part about this site is that it is not a "diet" per say. It is about changing your overall diet and nutrition. None the less, your lifestyle.
Once you learn what is good for you and what porportions you should be eating it makes a big difference. The key is to change the way you percieve food and what you put into your body.
For example, I used to eat sweets like crazy! Now if I pop open a soda (especially orange my favorite) I can only take a few sips because it is just too sweet for me now!
You learn to look at food a little bit differently, start to learn that all that "junk" food has consequences (And not only body fat wise, but health wise as well) and you change the way you eat.
I think that's what makes the difference and that's what reassures me that the weight that I'm losing/going to lose/hoping to lose is going to stay off.
Maybe that will make you feel better!
You weren't losing your weight in an extreme/unhealthy way, (fasting, purging, pills) So you shouldn't have anything to worry about just maintain your new healthy lifestyle on only indulge ocassionally :-)
I'm also an emotional overeater. This isn't for everybody, but a low-carb diet has revolutionized my life. Staying away from the foods that trigger my binges (to me "comfort" = fat/sugar/carb) is so important to my ability to stay healthy. I also found that a higher protein carb-from-vegetables diet keeps my appetite under control because I'm not living on an insulin rollercoaster.
My compulsion to overeat used to be so overwhelming my life was unmanageable. I could NOT stop eating, no matter what I tried. I've binged on everything from cookies to raw oatmeal. Anything with a grain was fair game.
Now when I get that urge I try to do something else, like go for a walk or call a friend. I came "out" to all of my family and friends as a compulsive emotional overeater & that has also helped a lot. They understand how devastating it is to me, like alcohol is to an alcoholic, and they are very supportive.
If I still "need" that sweet treat I make something high in protein instead, like 4+ egg whites whipped with Da Vincis sugar free syrup, an extract (I like lemon or almond) & microwaved... it sounds odd, but it turns into kind of a souflee & really hits the spot. It makes for a high volume, low calorie, high protein low calorie snack, opposed to a small high calorie high carb insulin rush. If you have the restraint to stick to a serving size, a good sized dollop of cream cheese+cinnamon turns it into a yummy danish. Or I'll make a bowl of cauliflower with sausage & cheese sauce... delicious, right?
Anyway, staying away from trigger foods is really important for me. So is eating a sugar free, high protein/fat low carb diet. I know a lot of people are anti-low carb, but every body is different, and there are some of us here who cannot consume grains without being triggered to overeat.
Those are awesome ideas! I keep a lot of the sugar free syrup on hand for my non-fat, sugar free coffee drinks. I will have to try the egg white thing. Awesome! I will say I'm not as much of an emotional eater that I used to be. There is something to feeling better about myself that has helped me refrain from eating as compulsively as I used to. I appreciate your info and candidness.
May peace be with you.
Jason
I just have one tip....maybe check out the Body for Life recipes...they are just good healthy ideas taht are yummy, cheap and easy!
as everone else has said: congrats! and every time you feel emotional and wanna eat, rememebr how far you'Ve come. is it worth it? do you wanna go back? think of this, then go for a walk. treat yourself to a massage, a book you really want, a movie, cd, something else that you love.
rock on and keep it up!
And you should be proud.
The best thing you can do is continue to "be aware". Like others have mentioned above - still step on that scale and if you see yourself slipping you will be able to notice it quickly and take the steps necessary to correct things!
To often we all just ignore or don't notice the weight gain in the first place. Being aware is the best thing you can do for your body.
Be aware of your nutrition!
Be aware of your body's need for exercise!
Be aware of yourself!
Best Wishes for the healthy new you!
What a helpful and supportive place! Thank you all so very much for the words of encouragement and good luck to you all in your respective journeys.
May peace be with you all.
Jason
Original Post by carleyrapp:
Anyway, staying away from trigger foods is really important for me. So is eating a sugar free, high protein/fat low carb diet. I know a lot of people are anti-low carb, but every body is different, and there are some of us here who cannot consume grains without being triggered to overeat.
Grains don't trigger overeating, at least not in a direct way. They are easy for your body to convert to energy, so you don't get the same felling of satiety when you consume them without fats and fiber. With portion control and balanced meals, grains can be included in a diet.
Original Post by mistere29:
Grains don't trigger overeating, at least not in a direct way. They are easy for your body to convert to energy, so you don't get the same felling of satiety when you consume them without fats and fiber. With portion control and balanced meals, grains can be included in a diet.
Grains may not trigger YOU, but they do trigger me regardless of how I consume them. Every body is different.
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