Need some weight loss support

posted 7 months ago in Food
Post # 2
Member
6 posts
Newbee

I’m also on a weight loss plan through a nutritionist and have lost 11 pounds in the last month!  From years of trying to lose weight on my own, I decided that I needed the help to lose what I need to for the wedding.  If it’s somthing that is accessible for you, I would 100% recommend hiring a nutritionist.  Mine makes me a meal plan and checks in with me once a week to make sure things are going well.  

Wishing you all the best in your journey!

Post # 3
Member
792 posts
Busy bee
  • Wedding: October 2015

It does not sound like you are eating enough, what diet plan are you following and are you working out? This may sound dumb but I just recently had a baby and was diagnosed with Gestational Diabetes so I had be on a low carb diet, it was honestly fantastic because it was like doing the Keto diet just not as strict. I also worked out 1 a week in the gym and went on nightly walks, I lost 28lbs on that diet. 

I would recommend you add meat and cheese to your diet, like I was having the egg with apples and a stick of string cheese (Breakfast) a lettuce bun burger for lunch/dinner, egg white with bacon or even turkey bacon. Don’t starve yourself because the hardest part about losing weight is the eating, if you pick an extreme diet the chances of sticking to it are a lot slimmer then if you just modified what you would normally eat. 

Post # 4
Member
792 posts
Busy bee
  • Wedding: October 2015

Also join an online support group! Best thing ever! I joined a Facebook group and it wasn’t great because everyone has the same struggle and even shared meals/recipes/restaurants 

Post # 5
Member
72 posts
Worker bee

trackwise :  This is very little food, friend. Limiting your calories to this degree will not work and is not healthy or sustainable. It will mess up your metabolism and make your body think you’re starving. It will hold on to every calorie for dear life and make weight loss much harder.

I agree with another poster who recommended seeing a nutrionist. If that is not accessible, here are a few key things that have been helpful to me:

-Maintain your metabolism by eating regularly. Breakfast is so important because it kick-starts things for the rest of the day. Throughout the day, don’t wait until you are pass-out hungry to eat. Have healthy snacks with protein and fiber in between meals. It is possible to lose weight and not feel hungry while you’re doing it. I also really believe you should enjoy the food your eating. 

-Limit processed sugars and fake sugars. If you are a soda drinker–whether regular or diet–try switching it out for water with a squeeze of lemon. Even the fake sugars just make us crave *more* sugar. And they’re just not providing any nutrients for us. Boo.

-More green vegetables, protein, and complex carbs. Boom.

-Drink water. Lots of it! Rule of thumb: if your pee is super yellow, you need more water. Water is so important!

-Shop around the perimeter of the grocery store, not the aisles. Generally speaking, this is where there’s less processed food and more fruits and vegetables and meat. The less food you have that comes in a box, the better. Avoid “products” geared at weight loss or diets. Instead, opt for foods that provide true nourishment. 

-Cook for yourself whenver you can.

-Exercise. There were periods of my life when I went to the gym but I never really liked it. Yoga is all I do now and I’m stronger than I’ve ever been.

 

Good luck, and I’m happy to offer other little tips. 🙂

Post # 6
Member
381 posts
Helper bee
  • Wedding: July 2017

Congrats on making a change! I’ve been on my own weight loss journey for a while, and it’s certainly not easy. I will say this, you do need to add some substantial protein sources to your diet. If you eat meat, grilled chicken and turkey are great sources. I also buy the egg whites in a carton and eat lots of egg white wraps (on wheat tortillas) with a little cheese. They are super fast and easy to make. Another favorite for me and the hubby are personal pizzas on wheat tortillas. You just pop them in the oven for about 5 minutes and they are quite tasty! I’ll probably post some other ideas later, but I just wanted to say to be sure you are getting enough nutrition. I went on a crash diet many years ago and lost a lot of weight, but it created deficiencies and issues I dealt with for a while. So while I did lose a lot of weight, I wouldn’t say I did it in a healthy way. It’s MUCH better to do what is good for your body and go slow. You’re also more likely to stick with it if you eat enough to satiate you rather than feeling hungry all the time. Good luck on your journey!!

Post # 7
Member
9178 posts
Buzzing Beekeeper
  • Wedding: August 2016

That doesn’t sound like nearly enough food! You should be eating at least 1200 calories (but probably more at your weight) and I’m guessing what you listed is barely 500? You will never be able to maintain that and it’s incredibly unhealthy. Under-eating is just as dangerous and unhealthy as over-eating. I highly suggest tracking all your food in an app like MyFitnessPal.

You can lose weight without extreme dieting. It’s a slow process but it will work. Aim for an average weight loss of 1-2 lbs a week. You can do this through simple diet and exercise. Cook healthy meals at home, watch portion sizes, start an exercise routine and be patient! It took time to gain all the weight, it will take time to lose it!

Currently my strategy is:

– Aim for 1200 calories a day

– No eating out, cook healthy meals at home

– More veggies!

– Track all food in MyFitnessPal

– Bullet journaling for a fun way to visualize my progress

– Daily weigh-ins to keep myself honest 

– Cardio 3x a week (I plan to add in strength training days in October but I’ve learned from past failed attempts at weight loss that it’s better to ease into exercise otherwise I burn out fast)

Post # 8
Member
241 posts
Helper bee

I’ve been there, many have. Weight management should be taught better. I lost weight, regained some, and lost it again. 

My mistake the first time was eating so little as to make it unstainable long term. I dropped 45 lbs in less than 6 months. I’d only eat a small dinner. My first vacation caused me to fall off hard and I never hit my goal. Life happened and I regained 25 lbs over the next 2 years. I know how it happened: candy, general tso chicken, bagels, etc. I was eating all of that too often. Luckily, I did still go to the gym and picked low cal food occasionally, or I would have gained more weight.

Last year, I wasn’t happy how I looked in pictures anymore. That was it. I joined dietbet and hopped on the keto bandwagon (I talked to my doctor and discovered he was eating keto as well). Since last year, I made $170 and have dropped 23 lbs. 

I find this sustainable. The weight loss is not as fast, but I can realistically eat like this forever. It’s a lifestyle change. I still very much indulge, but it becomes a real treat. I eat whatever on vacations and holidays, though my binging is no where what it use to be, because I feel physically sick ingesting that much sugar/carbs. 

I also like dietbet because it motivates me and has built in breaks from the diet. I also get to see my progress with charts. I now know weight flucuates daily.

In my personal opinion, what you plan on eating today isn’t a sustainable way to eat. I know I couldn’t eat like that long term.

Post # 9
Member
314 posts
Helper bee

Good luck bee! I am making my grocery list and meal plan for the week and cleaning my diet back up! I’ve fallen back into too much processed garbage and when you are older it really hits you. Going back to overnight oats, fruit, whole grains, beans/legumes, and all the greens and veggies I can pack in! One thing that helps me is keeping microwave steamable veggies (no sauce) on hand for when I come home hangry and need something quick. 

Post # 10
Member
2508 posts
Sugar bee
  • Wedding: December 2018

Honestly it sounds like you’re starving yourself. Why not try watching your calories on My Fittness Pal? It will calculate how many calories you should be eating in a day based on your height, weight, how much you want to lose, your exercise, etc. 

Post # 11
Member
4350 posts
Honey bee
  • Wedding: November 1999

trackwise :  you are not eating enough. You will slow down your metabolism by doing this. If you aim for 1400 calories at your weight you should lose between 500g to a kilo a week which is healthy and sustainable. 

You should aim for healthy lean proteins, lots of vegetables and a small serving of carbs with each meal. I find half a cup of brown rice or a slice of bread helped me feel more satisfied with my meal when calorie counting. 

I like quantity of food so I I really bulked out my meals with vegetables. Cabbage was my friend. You can eat a hell of a lot of cabbage for few calories. An airfryer is awesome for vegetables. It turns a boring carrot, a red pepper, an eggplant and some pumpkin or sweet potato into something tasty in 20 minutes. You can also do whole baked apples stuffed with some sultanas, oats and nuts. That’s a great little dessert served with some yoghurt.

Also look up banana pancakes. They are awesome and my recipe uses, egg, banana and oats that you whizz into oat flour. So delicious and low calories too.

OP loads of great recipes exist to eat healthy and lose weight. Starvation and boring food is never sustainable in the long run. Changing habits and learning to eat better are the only way to sustainable healthy weight loss. It took me a long time to learn that and to lose half my body weight. You can do this but do it the right and healthy way because if you don’t you’ll run out of steam early or you’ll drop quickly and then go back to old habits and find yourself back at your original weight plus extra. Learn the healthy habits if you want lasting success.

Best wishes OP on your health journey.

 

Post # 13
Member
4350 posts
Honey bee
  • Wedding: November 1999

trackwise :  Glad to hear you’ve realised extreme calorie cutting isn’t a good option.

Please Download my fitness pal and start tracking and creating a good meal plan. What I did was to work out the calories for about 7 breakfasts, 7 lunches, 7 dinners, and 10 snack option. I then made up a food plan for 14 days which I would repeat on a two week cycle. It basically meant I’d eat the same meal twice a week but not on consecutive days. So when I’d meal prep I do four serves at once so me and hubby would have two serves of dinner cooked and ready for when we were eating that next.

It will take some effort and planning in the beginning but it will make life easier in the long run because you will know what you are cooking and eating which means your less likely to eat the wrong thing when you are time poor or bored or emotional 😊

Example of one day for me

Breakfast: 1 slice of toast with a poached egg, a slice of low fat Bacon, I grilled tomato sliced, 1 cup of raw mushrooms cooked and 1 cup of spinach cooked with I tsp olive oil and garlic. A cup of tea.

Lunch:

Mixed vegetable Salad with a quarter of a tin of beans and an egg (or 45g tuna) sometimes I’d add a quarter of a cup of corn too. I use a teaspoon of olive oil, salt and  white balsamic vinegar as my dressing. I’d also have 3 cornthin crackers with this as they are around 90 calories for 3 and I like the crunch.

Dinner

125g Salmon with mix roast vegetables like zucchini/pumpkin/red peppers/carrot/eggplant,  steamed broccoli/cabbage and half a cup of cooked brown rice.

Snacks

Examples : cottage cheese and celery, fruit, yoghurt, baked apples, roasted stone fruit like plums. Rice cake with ricotta cheese and sultanas on top. Tstaziki dip (sp?) and crudités, an icypole, tomato salad with olives, rice cake with tomato, gherkin and 25g ham. 20g mix of nuts and dried fruit. Low calorie jello with strawberries and yoghurt. 25g 80% dark chocolate.

Hope this helps a little ☺

Post # 14
Member
76 posts
Worker bee
  • Wedding: March 2018

hey bee, i’m glad there’s someone who’s joining my journey to go on a diet! it has been a month now for me and i’ve seen quite a significant change since i decided to go on a diet. but seeing what you eat in a day, i don;t think that you’re eating enough and more, you’re not incorporating exercises to help your diet. i’m afraid that if you goes on with that food plan, maybe you’ll lose weight fast, but it’ll end up being a yo-yo diet somewhere in the future since you’re starving yourself for a faster but not quite effective diet.

i suggest that you to have a high protein meals 3x a day, but weigh and measure them (i’m using myfitnesspal) so that you know the exact calories you’re eating and the total amount of macros you’re having for a day. but note that you should have a deficit in your total calories, let’s say you’re eating maybe around 1850-2000 kcals last time, now eat somewhere around 1200-1400 but do not go lower than that because it may cause muscle loss even though your weight decreases, and it may also affect your metabolism.

for exercise, i suggest some strength training to maintain your muscle volume while dieting and training muscles burns more fat and it helps to make your body looks better.

i think that’s where you have to start first. and remember to commit and to be able to control your mind more than the urge to eat. Good Luck!

Post # 15
Member
899 posts
Busy bee
  • Wedding: September 2018

Weight loss really comes down to calories in vs calories out.  You need to burn more than you eat.  That being said, your body won’t have the energy to burn calories if you’re starving yourself.  You need to fuel your body, not starve it.  By not eating enough all you are doing is forcing your body into starvation mode- which actually means your body will be storing fat, not losing it.  I highly suggest seeing a nutritionist who can help you figure out the correct calories and foods you should be eating.  You also need to be working out on a consistant basis.  Weight training will do wonders for your body!  The more muscle you have = the more calories you will burn.  Having the correct combination of nutrition, weight training, and cardio will be the healthiest, most sustainable way to lose weight and keep it off 🙂  Good luck on your journey, and remember to be patient and trust the process.

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