Rules to Weight Loss

I'm sure that many of you recall the rules to dating. Well, here's my version of the "Rules for Weight Loss". This is the "short version" for those of us that have ADD.

THERE IS NO MAGIC BULLET. There... I've said it. Someone certaintly needed to. Sorry to burst your bubble or whatever, but that's just how it is. The truth is often painful. You did a lot of work eating and drinking your way to the weight you are now. You will have to do at least as much if not more to get rid of those pounds. All the time that you spend looking for a magic bullet, you should be spending reading labels, counting calories, or working out.

I think that this addresses about 99% of the posts I see on here.

1. The pills don't work. If they did, we'd all be skinny.
   
   1. Old-fashioned prescription diet pills are speed - methamphetamine. This has serious health implications for your teeth, hair, skin, bones, eye sight, etc. Think about the side effects carefully and consult with your doctor before taking them.
      
   2. The newer ones have serious side effects from pooping yourself to heart problems. Think about the side effects carefully and consult with your doctor before taking them.
   3. You still have to learn to eat or you just get fat again when you stop taking the pills.
   4. The over the counter ones make expensive pee. I've seen a lot of people post asking about this, that, and the other on here. I've done a pretty careful analysis of the ingredients in quite a few of them. Most are nothing more the good old caffiene combined with some kind of vitamin or mineral supplement. The ones that do contain herbal things do not so in sufficient quantity to be effective. You can get as much from a few cups of coffee or tea and a good multivitamin for a lot less money.
      
   5. Corollary: Herbal DOES NOT equal safe. Hemlock is an all natural herb and lethally poisonous. So are Oleander, Nighshade, and the list goes on. Unless you know what you're doing, don't start mixing herbal supplements. You can seriously harm yourself.
2. The fad diet doesn't work. If it did, we'd all be on it and we'd be skinny.
   
   1. There is no "jump start" or "quick fix". What you're doing is yo-yo'ing. See the note below about yo-yo'ing.
   2. You need to develop a forever healthy lifestyle or you will just gain the weight back once you're off your "diet".
   3. Diet is DIE with T on the end. For that reason, I refuse to be "on a diet" which also implies that at some point I'll be "off my diet". I'm here to get healthy. That means changing what I do and what I eat.
      
3. Surgery isn't a panacea, either.
   1. Surgery, any surgery, can kill you. It should be considered carefully before you attempt it.
   2. The bypass actually permanently removes part of your stomach. OMG!!! That's basically an amputation.
      
   3. The lap band ropes off part of your stomach. And the device moving can cause complications.
   4. You still have to learn to eat properly. Getting the surgery without learning to manage your eating isn't going to help you all that much.
4. Go see your doctor.
   
   1. If you're having a problem you can't explain by looking at your calorie intake and output, see your doctor.
      
   2. If you car wasn't running right, you'd take it to a mechanic. Do the same with yourself.
5. Don't be afraid to hire people to help you.
   
   1. You can hire a personal trainer for a few session. I've seen ads here for $60 for 3 sessions.
      
   2. You can hire a nutritionist or dietician for a few sessions. Your health plan might even pay for it.
   3. If you have emotional issues around food, see a psychologist. They can help you in two ways. One, they can teach you coping mechanisms. Two, they can help you work through your issues. This goes double for any of you that have one of the eating disorders.
      
6. Count your calories in and out
   
   1. "Bites" (as in "I just want one bite"), "Licks", "Tastes", "Nibbles", "Samples", etc. all count. Log them.
   2. No one else is going to see your log. Be honest. It's the only way you'll be able to accurately manage your deficit.
      
   3. Track your burn as best you can.
      
7. Maintain a healthy deficit.
   
   1. So you're a work out diva? Remember to eat enough.
      
   2. So you're a couch potato? You can still loose but you're going to have to be really patient and watch what you eat very closely.
8. Look for support.
   1. If you get it from your family, that's wonderful. If not, look outside.
9. Words about Food...
   1. If it comes in a bag, box, squeeze pack, spray can, etc. it's probably not your friend.
      
   2. If you can't look at it and tell what plant or animal it came from, it's probably not your friend.
      
   3. Start learning about the calorie counts and portion sizes of the stuff already in your house. You'll be in for some nasty surprises. I know I had a few.
      
      1. Mine - Minute Maid Lemonade - more calories than regular Cherry Coke
      2. Another of mine - the 200 calorie each torillas. YIKES!!!
   4. Get a food scale. I can't say that enough. It takes time and practice to teach your eyes and your tummy what a "portion" is.
   5. Fresh fruits and fresh veggies are your friends.
      1. 200 g of an apple (1 apple) or 35 g of Potato Chips are the same 200 calories. You're actually eating MORE food if you eat the apple.
         
10. Get in touch with your body.
    1. Watch your scale but don't obsess over it. It is not the be all end all of your existence. Easier said than done, I know
    2. If you find that you're suddenly HUNGRY, check your burn. Maybe you really are hungry and your body is saying "HEY!!! FEED ME!!!"
       
    3. If you think you should be loosing and aren't, it might be your body's way of talking to you.
       1. Shake up your work out routine.
          
          1. Do a different kind of carido.
          2. Change the exercises you're doing when you lift weights.
             
          3. Try a new sport.
       2. Shake up your diet.
          1. Try some new foods.
          2. If you're vegan, try eating meat. (Moral & religion aside, of course)
             
          3. If not vegan, try being one for a few weeks.
          4. Try altering your calorie intake.
             

What Yo-Yo'ing does to you...

Crash diets cause your body to eliminate a lot of your muscle, since it's more active and metabolizes more. You drastically cut your calories so your body drastically cuts is caloric needs. It does that by eliminating your muscle tissue.

So, you go in the SuperSlim 2000 diet or whatever. You drop 10 pounds. 5 of that is muscle. 2 is water. 3 is fat. You go off the diet. You gain the 10 pounds back. The trick is you gain back 10 pounds of fat.

Then you go on the WickedSlim2000 diet. You drop your 10 pounds again. 5 is muscle. 2 is water. 3 is fat. You still have 7 pounds of fat from the SuperSlim2000 diet and you've now lost 10 pounds of muscle.

Every time you do that, you just continue to compound the problem. Stop the yo-yo. If you've been doing the yo-yo, you need to run to the nearest weight machine you can find and start lifting.

DiTTO!

I like the one about the fad diets, Paul McKenna says the same thing if someone comes up to you and says "hey im on this new (fill in the blank) diet you can lose 30 pounds in a month (exaggerating of course) he always tells them "ok, come back to me in a couple of months and tell me how your doing" they never come back because the diet didn't work (it only works for so long then they get bored with it) etc....

I am in this for a lifestyle change, eating less and exercising more and suprisingly it's working so far.  I had to get a control on my mindless eating.  As far as diet pills go look how many are out there if they worked everyone like you say would be thin.  The ALLI one scares me to death (anal leakage, oily discharge in your underwear).  As far as surgery goes when your desperate and very obese you see that as an only option.  I did at one time but i saw far too many complications with that.  I am eating sensibly now and exercising daily and finally seeing results!! :)  Im also losing inches.  My clothes are falling off me.  The weight loss industry is like a billion dollar corporation and it's not for nothing they prey on people that think they can't lose weight!! When i wasn't counting calories i was eating probably way over 2400  calories probably sometimes more (so duh no wonder i wasn't losing weight)  I just wanted to say i do believe everything you have said.  :)

Clarice

love this! I'm printing this out and posting it on my wall---thanks!!!

I really love this post! I have noticed a recent spike in the "pill diet aides" posts and I just keep thinking to myself where have all the counters gone?!

"Bites" (as in "I just want one bite"), "Licks", "Tastes", "Nibbles", "Samples", etc. all count. Log them.

That is so true, people think that a bite of this and a bite of this doesn't add up but it does. Just last night I made an observation, a lot of moms (at least the ones I know) seem to always feel the need to finish whatever their kids don't eat. That food still counts for you even though it wasn't yours to begin with.

My big shocker in calories was crackers, like the kind you can put cheese on, I think they are called stackers or something like that 5 of them were 100 calories or 120! Lol, I don't know who eats 5 crackers and feels satisfied but it sure as heck isn't me! The amount of calories in animal crackers amazed me too.

I have always thought of stomach surgery as cheating. Thats just my opinion and I hope I don't get attacked for saying so. If you can afford the surgery why not trying taking that money and getting a personal trainer or a personal chef to teach you how to cook healthy or buying a Bow Flex and using it? But I have a cousin she is still in high school, she recently had the surgery about a year ago I think. Everyone is always "wow, she looks good" and her parents and grandparents will say things like "have you seen how good my girl looks now?" and I just think to myself "SHES A CHEATER! She was too lazy to do it on her own!!" Seriously, we are talking about a girl that would come over to my house to visit with her grandma and ate an entire block of Valveeta (sp) cheese in one visit!

It does make me feel good that my dad brags about me now though, "She's lots 39 pounds, she watches everything she eats and works hard" I would much rather have someone say something like that rather than "yeah she had stomach surgery" lol. Thanks for letting me vent about that, its been bothering me for awhile.

Sounds like that girl had emotional eating disorder maybe?? An entire block of velveeta/?? Good lord!! If you do emotional eat you do need to find out why you overeat.  I totally agree with everything you say lilysmominpa!!


Clarice

This is a great post...thanks. I'm gonna print it out.

I agreed with everything you said and I've seem almost all of it first hand.

well said.

EXCELLENT post!!!!!!! Thanks so much ....everything said here is sooooo true. Been there done that and now I am doing it the right way!! Slow and steady wins the race!! Good luck to everyone on their journey and keep this post as something to go by!! Thanks again morrighu!!!

lillysmominpa said :::I have always thought of stomach surgery as cheating. Thats just my opinion and I hope I don't get attacked for saying so. If you can afford the surgery why not trying taking that money and getting a personal trainer or a personal chef to teach you how to cook healthy or buying a Bow Flex and using it? But I have a cousin she is still in high school, she recently had the surgery about a year ago I think. Everyone is always "wow, she looks good" and her parents and grandparents will say things like "have you seen how good my girl looks now?" and I just think to myself "SHES A CHEATER! She was too lazy to do it on her own!!" Seriously, we are talking about a girl that would come over to my house to visit with her grandma and ate an entire block of Valveeta (sp) cheese in one visit!:::

*******

My best friend had the lapband done (so did her mom) and while her mom added exercise to her post surgery regime...my best friend...not so much...and she is stuck at about 30 pounds lost. Me, I am crankin it on watching what I am eating and working out AND have a personal trainer (best one...a former teacher for women in weightlifting) and I am on the cusp of finally losing 100 pounds from my heaviest point.

So sure surgery can help you if you really work with it afterwards but then again save the 18 to 20 K and just watch what you eat and bust it working the rest off.

Amen to that Morrighu. I respectfully add: invest in a scale that measures your fat %. I have one. It's not 100% reliable, but it gives you the big picture. If you gain pounds, or don't loose pounds, and the fat percentage does not budge, you cannot delude yourself that you gained 2 pounds of muscles in a week. I bought one a while ago and while I cursed it innumerable times it has been a huge help.
Here are fat % for women:

Acceptable      25-31%
fit                     21-24%
athletic             14-20%

all i have to say is I LOVE IT ALL!!!

My mom had the surgery about 10 years ago maybe more now... and it was ridiculous... it basically made her anorexic...she'd eat 2 slices of cheese and throw up. absolutely INSANE! my dad and I were so mad at her for it, but she thought it was "the answer"... well now she's gained back weight (not all of it, but alot of it...) and she's realized there is no "magic answer" and she went and got herself a treadmill and she does the walking fitness dvd's that i get for her from netflix.  ya, so basically it was a HUGE waste of money and oh ya, now she's anemic and has alot of other troubles because of it.  I know ppl say it's the "help they need" but i totally agree, they're lazy and they need to spend the money on a personal trainer or something more worthwhile... and get on CC and start loggin and working out!!!!!!!

morrighu said:

>THERE IS NO MAGIC BULLET

I agree, and want to point out a positive thing. There is no quick fix, but equally, you cannot undo months of good eating habits in just a few days. I've been away for four days, been to two birthday parties, visited a town famous for its puddings, and basically ate and drank stuff I wouldn't normally have. Am I any heavier than when I went? No.

 

There is hope!

yeh this is a very possitive message for people who feel they can only rely on things such as pills and fad diets.

its just about gaining a possitive energy within yourself (without sounding all floaty and hipyish) i guess. Just accepting who you are as a person and work on the extras (such as weight) healthily. I think being a happy person is a big factor.

Im not gona lie - ive probably tried the whole book- and i know what it feels like feeling down sometimes. that feeling of being trapped within something and just wanting to change and finding the first thing available to deal with it. like what youd do with um, when youve got a night out with your friends? dashing to the shops for a new outfit and coming home succesful. there is a need for imediate cure....

tho my situation is an odd one. I was down for many years so i comfort ate but then i got happy when my life turned a new leaf and i lost LOTS of wieght thru being happy but also reducing the amount of what i eat  and cutting out crap  but its gone from one possible extreme to another just because of an incident that has taken alot of my will power. 

but i do think its also living in london with a huge need for perfection with young people. its a pain. I think more messages of healthy wieght and lifestyles needs to be encouraged. its going to be hard for me to bring myself out of this hole but i've got to give it a try.

 

EXCELLENT post!  I'm sharing with all my friends.  thank you!

BRAVO BRAVO BRAVO! I've finally figured it out this time but hubby's still looking for the easy fix; printing this out to put on the fridge for him!

Great post! I'd add the most important factor is find what works for you! For instance, although I'm petite (5'2, 122.5 pounds (down from 150)), there's no way I'd feel satisfied on 1200 calories a day! I need much closer to 1600, and I exercise to make up for that. Likewise, I'm not really a 'five-six meals a day' sort of person--I just don't have the time, and I like being 'full'.  However, there are others who feel best if they munch throughout the day and equal out 1200 calories. Our bodies are complex, and losing weight can be tricky! In the end we all have to find something we can deal with for life. :-)

I lost over 100 pounds using diet pills and fad diets. So I disagree, but whatever.

Thanks, this is a fantastic post. Some much needed motivation :)

Original Post by lillysmominpa:

I really love this post! I have noticed a recent spike in the "pill diet aides" posts and I just keep thinking to myself where have all the counters gone?!

"Bites" (as in "I just want one bite"), "Licks", "Tastes", "Nibbles", "Samples", etc. all count. Log them.

That is so true, people think that a bite of this and a bite of this doesn't add up but it does. Just last night I made an observation, a lot of moms (at least the ones I know) seem to always feel the need to finish whatever their kids don't eat. That food still counts for you even though it wasn't yours to begin with.

My big shocker in calories was crackers, like the kind you can put cheese on, I think they are called stackers or something like that 5 of them were 100 calories or 120! Lol, I don't know who eats 5 crackers and feels satisfied but it sure as heck isn't me! The amount of calories in animal crackers amazed me too.

I have always thought of stomach surgery as cheating. Thats just my opinion and I hope I don't get attacked for saying so. If you can afford the surgery why not trying taking that money and getting a personal trainer or a personal chef to teach you how to cook healthy or buying a Bow Flex and using it? But I have a cousin she is still in high school, she recently had the surgery about a year ago I think. Everyone is always "wow, she looks good" and her parents and grandparents will say things like "have you seen how good my girl looks now?" and I just think to myself "SHES A CHEATER! She was too lazy to do it on her own!!" Seriously, we are talking about a girl that would come over to my house to visit with her grandma and ate an entire block of Valveeta (sp) cheese in one visit!

It does make me feel good that my dad brags about me now though, "She's lots 39 pounds, she watches everything she eats and works hard" I would much rather have someone say something like that rather than "yeah she had stomach surgery" lol. Thanks for letting me vent about that, its been bothering me for awhile.

What I've noticed about the surgery route (or fad diet), is that after the weight is lost, there's a lot of saggy, ugly skin hanging all over, not a tight firm body.  Then what?  Another surgery to remove the excess skin?  It takes more time, discipline, and hard work - but exercise is so important to a healthy body (and healthy body image).  Just think about The Biggest Loser show - after they lose the weight, they look great because they've exercised their way to a nice body.

 

Great post for the most part.  A few notes: 

That 200g apple is more like 110 calories, not 200.  Counting calories correctly is also important.

Not everything is right for everybody.  Not everything in a box, bag, etc is bad. 

Find what works for you - and take with a grain of salt!

Good luck!!

Can you help, I am training (not sure if correctly) and eating really healthily but have managed to gain 3ibs this week. Where am I going wrong- could someone in laymans terms advise me on high intensity, low intensity workouts- I dont have any monitors etc so wondered how I know when I'm doing what. I am new to all this and very distressed. Help!

Original Post by octopusqueen:

I lost over 100 pounds using diet pills and fad diets. So I disagree, but whatever.

From YOUR journal and I copy and paste  "At this point I was just so upset and I wanted to know what was going on. I had my last painful attack about a week later, and again, went to the hospital. They performed the same scan on me as they did the first visit I had. They at first thought it could be my Appendix, but later after closely examining they found it to be my Gallbladder. I had obtained Gallstones during the past few months due to significant weight loss in a short amount of time."

Obviously what you were doing was not healthy or this problem wouldn't have most likely happened. The point of this post was to show how to diet properly. So "whatever" yourself, don't be hatin' Diet pills and fad diets are not healthy what so ever and you should know that from first hand experience.

Minipops- if you want people to be able to help you you are going to have to post you height, weight, gender, and amount of calories you eat a day and maybe even a sample of what you eat daily.