Weight Loss
Moderators: duke3522, devilish_patsy, topanga1485, nycgirl, spoiled_candy, cmillington, coach_k Getting Thru the Hard Parts of Dieting
If going on a diet were easy, it wouldn't be called a diet, it would just be "lunch." Still, we often feel like a new body really is within reach. But while it's easy to eat right, stay strong, and resist temptation early on, it gets trickier and downright treacherous as time passes which is probably why nearly 80 percent of diets fail.
To join the 20 percent who reach the land of leanness, you need to know what tests you'll face along the way and what strategies you can use to best those tests. Keep this week-by-week diet guide handy and turn your resolution into a revolution.
Week 1
The hard part: You're starving. Really, really starving.
Get through it by...not skimping on breakfast. If you're ravenous during the first few days of your diet, it's because eating fewer calories has your body producing extra ghrelin, a hormone responsible for making you hungry, says Robert Kraemer, Ph.D., professor of kinesiology and health studies at Southeastern Louisiana University.
To reduce ghrelin levels while still keeping your calories under control, focus on breakfast. Researchers in the Netherlands found that those who started the day with a high-calorie meal rich in complex carbohydrates produced 33 percent less ghrelin throughout the day and were more likely to feel fuller longer. Aim for a breakfast that's 20 percent of your caloric needs for the day (about 350 calories) and full of slow-burning complex carbs. That means a bowl of raisin bran and one slice of whole-wheat toast with jam, or half a cup of multigrain oatmeal and half a sliced banana sprinkled into a small container of vanilla low-fat yogurt.
Week 2
The hard part: Going low- cal is making you uptight and edgy.
Get through it by... reaching out to your friends. It's no secret that diets are as tough on your mind as they are on your body: A recent UCLA study linked dieting to chronic stress. "The big part of dieting is changing a behavior, which can be stressful," says Mollie Smith, R.D., a lecturer at California State University's Fresno campus. Unfortunately, tension is doubly dangerous for dieters. Not only can it make you revert to your old eating habits, but it can also keep you fat because cortisol, a hormone released during stress, slows down weight loss.?
This is when you need to rely on your friends for support or even enlist them to join you in your weight-loss crusade. Researchers from the United Kingdom found that women who dieted as part of a group had less stress than those who went it alone. "Group support is very helpful: It allows you to share frustrations with other people and learn successful ways to deal with change from other people," Smith says. And have faith: If you've made it this far, you're only a few days away from having things feel easier. "After 21 days a repeated action becomes a habit," says Rovenia Brock, Ph.D., a nutritionist for BET.
Week 3
The hard part: PMS munchies have you craving ice cream and potato chips in the same bowl.
Get through it by... eating more often. During the final 14 days of your menstrual cycle, called the luteal phase, progesterone is elevated. When that happens, the feel-good hormone serotonin decreases, along with endorphins and dopamine, two chemicals responsible for helping your body fight stress. The combination makes your mood plummet and your appetite soar. Additionally, insulin sensitivity increases during this phase of the cycle, which can increase your desire to eat.
During this cravings-crazy time of the month, skip your normal 9 A.M., noon, and 6 P.M. feedings and switch to smaller meals spread throughout the day. "Eating four to six small meals a day will stabilize your blood sugar, cut fatigue, and also prevent bloating and lethargic feelings that can lead to overeating," says Gay Riley, R.D., founder of NetNutritionist.com.
Week 6
The hard part: The scale hasn't budged, despite your best efforts.
Get through it by... trying on your skinny jeans. After about 6 weeks of steady exercise you'll notice you have more muscle and less fat. That's a good thing even though it can temporarily stall the needle on your scale. "Muscle tissue weighs more than fat tissue because it's 70 percent water, while fat is 20 percent water," Riley says. But even though your weight might not be dropping, you're still making progress because your new muscle is helping you burn even more fat. (Muscle tissue uses more calories than fat cells do just to stay alive. So the more muscle you possess, the more calories you'll burn even when you're not working out.) To curb the frustration you feel at this point in your diet, look for other ways to measure your progress. Do your clothes feel more comfortable? Can you hold a conversation when you jog? Do you look better? All those count for as much as, if not more than, what the scale says.
Month 6
The hard part: After steadily losing weight, you stop.
Get through it by... skipping the gym for a week. Take heart in the fact that you're not alone. "Most research shows that weight loss slows or stops at 6 months," says Julie Meyer, R.D., a dietician from Brooklyn. Too much time at the gym can make your body too efficient it figures out how to do the same moves burning fewer calories. Taking time off can be just what your body needs to jolt it back into gear. Do some light jogging during your off time, and come back to a new routine, says Eddie Carrington, fitness director at Bally Total Fitness. The change should be enough to shock your body back into weight loss.
Year 1
The hard part: You get cocky, thinking you've figured out this diet thing.
Get through it by... knowing that year 2 is just as important as year 1.
After a year you've likely assimilated healthy eating and exercise into your daily life. But you're not quite finished. The world we live in including fast food and eating on the run can make it easy to slide back into old dietary habits. "Right now all these forces are coming together so that when people lose weight, it can be difficult to avoid regaining that weight," says David Gee, Ph.D., professor of food science and nutrition at Central Washington University.
To keep yourself on track, reward yourself for 365 days of success with a body-based treat, such as a new winter wardrobe or a massage. Then get psyched for next year by setting new goals. "If you ran the half marathon last year, this year vow to run the full marathon," says Lona Sandon, R.D., an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center and spokeswoman for the American Dietetic Association. If you vowed to lose 20 pounds but only lost 15, change your goal to a number-free one: finishing a triathlon, wearing a bikini by May.
The good news: If you can keep your healthy habits for another year, you're likely to be a long-term loser. According to a study in the American Journal of Clinical Nutrition, those who maintain a consistent diet through each week for 2 years are 50 percent less likely to regain the weight. You've made it this far; why give up now?
I found this doing research and for me it seems so true... epecially the chocolate.... I hate chocolate except TTOM....... Please give me your input!!!!
To join the 20 percent who reach the land of leanness, you need to know what tests you'll face along the way and what strategies you can use to best those tests. Keep this week-by-week diet guide handy and turn your resolution into a revolution.
Week 1
The hard part: You're starving. Really, really starving.
Get through it by...not skimping on breakfast. If you're ravenous during the first few days of your diet, it's because eating fewer calories has your body producing extra ghrelin, a hormone responsible for making you hungry, says Robert Kraemer, Ph.D., professor of kinesiology and health studies at Southeastern Louisiana University.
To reduce ghrelin levels while still keeping your calories under control, focus on breakfast. Researchers in the Netherlands found that those who started the day with a high-calorie meal rich in complex carbohydrates produced 33 percent less ghrelin throughout the day and were more likely to feel fuller longer. Aim for a breakfast that's 20 percent of your caloric needs for the day (about 350 calories) and full of slow-burning complex carbs. That means a bowl of raisin bran and one slice of whole-wheat toast with jam, or half a cup of multigrain oatmeal and half a sliced banana sprinkled into a small container of vanilla low-fat yogurt.
Week 2
The hard part: Going low- cal is making you uptight and edgy.
Get through it by... reaching out to your friends. It's no secret that diets are as tough on your mind as they are on your body: A recent UCLA study linked dieting to chronic stress. "The big part of dieting is changing a behavior, which can be stressful," says Mollie Smith, R.D., a lecturer at California State University's Fresno campus. Unfortunately, tension is doubly dangerous for dieters. Not only can it make you revert to your old eating habits, but it can also keep you fat because cortisol, a hormone released during stress, slows down weight loss.?
This is when you need to rely on your friends for support or even enlist them to join you in your weight-loss crusade. Researchers from the United Kingdom found that women who dieted as part of a group had less stress than those who went it alone. "Group support is very helpful: It allows you to share frustrations with other people and learn successful ways to deal with change from other people," Smith says. And have faith: If you've made it this far, you're only a few days away from having things feel easier. "After 21 days a repeated action becomes a habit," says Rovenia Brock, Ph.D., a nutritionist for BET.
Week 3
The hard part: PMS munchies have you craving ice cream and potato chips in the same bowl.
Get through it by... eating more often. During the final 14 days of your menstrual cycle, called the luteal phase, progesterone is elevated. When that happens, the feel-good hormone serotonin decreases, along with endorphins and dopamine, two chemicals responsible for helping your body fight stress. The combination makes your mood plummet and your appetite soar. Additionally, insulin sensitivity increases during this phase of the cycle, which can increase your desire to eat.
During this cravings-crazy time of the month, skip your normal 9 A.M., noon, and 6 P.M. feedings and switch to smaller meals spread throughout the day. "Eating four to six small meals a day will stabilize your blood sugar, cut fatigue, and also prevent bloating and lethargic feelings that can lead to overeating," says Gay Riley, R.D., founder of NetNutritionist.com.
Week 6
The hard part: The scale hasn't budged, despite your best efforts.
Get through it by... trying on your skinny jeans. After about 6 weeks of steady exercise you'll notice you have more muscle and less fat. That's a good thing even though it can temporarily stall the needle on your scale. "Muscle tissue weighs more than fat tissue because it's 70 percent water, while fat is 20 percent water," Riley says. But even though your weight might not be dropping, you're still making progress because your new muscle is helping you burn even more fat. (Muscle tissue uses more calories than fat cells do just to stay alive. So the more muscle you possess, the more calories you'll burn even when you're not working out.) To curb the frustration you feel at this point in your diet, look for other ways to measure your progress. Do your clothes feel more comfortable? Can you hold a conversation when you jog? Do you look better? All those count for as much as, if not more than, what the scale says.
Month 6
The hard part: After steadily losing weight, you stop.
Get through it by... skipping the gym for a week. Take heart in the fact that you're not alone. "Most research shows that weight loss slows or stops at 6 months," says Julie Meyer, R.D., a dietician from Brooklyn. Too much time at the gym can make your body too efficient it figures out how to do the same moves burning fewer calories. Taking time off can be just what your body needs to jolt it back into gear. Do some light jogging during your off time, and come back to a new routine, says Eddie Carrington, fitness director at Bally Total Fitness. The change should be enough to shock your body back into weight loss.
Year 1
The hard part: You get cocky, thinking you've figured out this diet thing.
Get through it by... knowing that year 2 is just as important as year 1.
After a year you've likely assimilated healthy eating and exercise into your daily life. But you're not quite finished. The world we live in including fast food and eating on the run can make it easy to slide back into old dietary habits. "Right now all these forces are coming together so that when people lose weight, it can be difficult to avoid regaining that weight," says David Gee, Ph.D., professor of food science and nutrition at Central Washington University.
To keep yourself on track, reward yourself for 365 days of success with a body-based treat, such as a new winter wardrobe or a massage. Then get psyched for next year by setting new goals. "If you ran the half marathon last year, this year vow to run the full marathon," says Lona Sandon, R.D., an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center and spokeswoman for the American Dietetic Association. If you vowed to lose 20 pounds but only lost 15, change your goal to a number-free one: finishing a triathlon, wearing a bikini by May.
The good news: If you can keep your healthy habits for another year, you're likely to be a long-term loser. According to a study in the American Journal of Clinical Nutrition, those who maintain a consistent diet through each week for 2 years are 50 percent less likely to regain the weight. You've made it this far; why give up now?
I found this doing research and for me it seems so true... epecially the chocolate.... I hate chocolate except TTOM....... Please give me your input!!!!
Edited Sep 15 2007 04:20 by united2gether
Reason: Previously set as sticky, please contact the mods if it needs modification, clarified topic in title
Reason: Previously set as sticky, please contact the mods if it needs modification, clarified topic in title
thanks for posting this...I also tagged it!
Thank you for posting this, what a great read :) I'm on week 6 and plateaued scale-wise, though the slimming-down does continue in my measurements and clothes-fitting :)
vendetta~~ I ONLY drink water.......and I lost 67 lbs in 3 months and a total of 110 in 7 months...... But when I hit that ever so famous WALL...... THIS WORKED!!!!
Quoted: Don't skip, as mentoined, breakfast, the sooner you have a breakfast, the sooner your metabolism wakes up, even 100-200 cals are enough. eat lot's of protein, fish and healthy oils.
It doesnt say SKIP breakfats it tells you NOT TO SKIMP on breakfast as its the most important!
I agree with every thing else you have said as I have done the same things.. I do not eat ANYTHING processed and I eat fruits veggies & lean metas.. turkey ect.. I have given up all grain right now as I do not need those calories and I an supple on my calories and healthy foods..... Thanks for your advice to others ... I SOOOOO agree on the pop/anything but water rule too.. I think that was the hardest thing for me to over come!!
Quoted: Don't skip, as mentoined, breakfast, the sooner you have a breakfast, the sooner your metabolism wakes up, even 100-200 cals are enough. eat lot's of protein, fish and healthy oils.
It doesnt say SKIP breakfats it tells you NOT TO SKIMP on breakfast as its the most important!
I agree with every thing else you have said as I have done the same things.. I do not eat ANYTHING processed and I eat fruits veggies & lean metas.. turkey ect.. I have given up all grain right now as I do not need those calories and I an supple on my calories and healthy foods..... Thanks for your advice to others ... I SOOOOO agree on the pop/anything but water rule too.. I think that was the hardest thing for me to over come!!
**bump** To me this is that good!!
yeah- this is incredible!
Great advice :-)
Great advice :-)
Danielle~~ Thanks for the reply..... Finally answers for the time we questions... Doesnt seem fair that we fight all of this CRAP lol ...... An we wonder why it will drive ya insane!!!!!!
A great read with plenty given to think about. Thanks for sending me the link. Makes a lot of sense to me.
Fantastic Read! I'm in week 7 ~ I figure it took me 40 weeks of pregnancy to put it on originally so it will take at least 40 weeks to get most of it off. I will definitely be tagging this post to remind me of the 6 month, 1 year, and 2 years struggles that may hit me as I continue along this journey.
Loosingthepounds ~ You are always posting such wonderful and helpful topics. THANK YOU! I'm always so anxious to open up a post when I see your name next to it knowing that it will be helpful information to keep me on track!Thanks again!
Loosingthepounds ~ You are always posting such wonderful and helpful topics. THANK YOU! I'm always so anxious to open up a post when I see your name next to it knowing that it will be helpful information to keep me on track!Thanks again!
ALIEAJO~~ You made me smile.... I thank you for your kindness... I AGAIN had a really bad weekend.. Not diet wise..... My daughter was sick , in the hospital ( shes 8 will be 9 a week from today Aug 27) and I was run ragged... no very much sleep.. and here I am At work Mon morning while my daughter is with my grandma because I HAVE TO BE HERE... ITS PAYROLL DAY.. no one else can do it but me! ( No one else here to do it but me) so Here I sit.. on my lunch, eating my salad, checking my email....... I feel guilty that Im here and she's there type of thing.... But your kind words were warm on my heart! Thanks
Thank you for posting this!! I'm off to a great start. I'm in week two and doing great!!
I will be printing this out!!
HUGS
I will be printing this out!!
HUGS
bump. Thought it is so good the new persons can have a chance to read it.
I do think this is very very informative!!!!!! I wish everyone would look at it.. If you read it and like post something to keep it going.. I think newbies could get alot from this!
Thanks
Thanks
Loved this one...I lost it, thanx for bumping it!
Thanks so much for this post! After reading it I feel so much more at ease. It explains my post today about why I'm a tad on the 'psycho biotchy' side this week... poor hubby!
Thanks Loosing!!!
Thanks Loosing!!!
No problem ladies.. so much expalnation in one story HUH!!!!!
HAPPY HEALTH to all LADIES.. enjoy your day!! I am off owrk and taking the kids fishing and the coming in for a late night ride onthe horses... 94 and humid here!! YUK!!
But imagine what that humidity would feel like 117+ lbs WOO HOO!!!!
HAPPY HEALTH to all LADIES.. enjoy your day!! I am off owrk and taking the kids fishing and the coming in for a late night ride onthe horses... 94 and humid here!! YUK!!
But imagine what that humidity would feel like 117+ lbs WOO HOO!!!!
bump** for someone who was lookinf for it via email**
Thanks everyone for bumping this. I was one that had lost sight of this thread and am tagging it this time.
Made through week one and almost at the end of week two, successfully. Anytime I get too frustrated and my "one day at a time" mantra is not working, I pull up this post (I tagged it as soon as I figured out how), and re-read it. It reminds not only are there lots of folks out there going through the same thing I am, but also that this should get easier (kind of, in a weird sort of way), the longer I stick with it!
Thanks again, Trisha for keeping me inspired!
Thanks again, Trisha for keeping me inspired!
coack K.. your awesome....
Anyone who reads this if you dont mind posting something to keep it at the top..... I keep getting emails asking fo rthe link to it.. I had 18 emails this AM asking for it!!! Im glad everyone likes it... Just keep it going..
It is a GREAT REMINDER!
Anyone who reads this if you dont mind posting something to keep it at the top..... I keep getting emails asking fo rthe link to it.. I had 18 emails this AM asking for it!!! Im glad everyone likes it... Just keep it going..
It is a GREAT REMINDER!
Just a little bumpty bump
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