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Post by freecharlie on Jan 2, 2021 23:46:19 GMT
So, I'm at my heaviest. Another round of "that's not enough thyroid medication" pushed me up 20 lbs in less than 2 months and I didn't help things with my eating habits and since my levels were low, I was also sluggish so not moving much and was eating late (730-800) when dh got home and then in by between 9 and 10.
Anyway, I need to face the music. I'd like to lose 60-70 lbs by my son's hs graduation next May.
So meal planning and exercise it is.
But I suck at meal planning. I can figure out dinner, but lunch???
Any go to quick meals I can eat at work? Any other tips or ideas?
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Post by SockMonkey on Jan 2, 2021 23:52:09 GMT
So, I'm at my heaviest. Another round of "that's not enough thyroid medication" pushed me up 20 lbs in less than 2 months and I didn't help things with my eating habits and since my levels were low, I was also sluggish so not moving much and was eating late (730-800) when dh got home and then in by between 9 and 10. Anyway, I need to face the music. I'd like to lose 60-70 lbs by my son's hs graduation next May. So meal planning and exercise it is. But I suck at meal planning. I can figure out dinner, but lunch??? Any go to quick meals I can eat at work? Any other tips or ideas? I'm at my heaviest, too. Tied to a computer screen all day plus stress led to extra pounds I now have to deal with. When I'm really watching what I'm eating, I will make salads with grilled chicken for a few days at a time and put them in containers (or the Pampered Chef salad "jars") so I can grab and go. Other good grab/quick meals are tortilla wraps with turkey & cheese and some spinach and veggie sticks. Easy to prep in advance a few days at a time. Or a couple of hard boiled eggs and fresh veggies, plus a few cheese cubes, a handful of nuts. They're boring lunches, but I have to view them as fuel and not fun.
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Post by cecilia on Jan 2, 2021 23:54:02 GMT
I suck at meal planning too. I have gained 40 lbs because of not eating correctly.
I do get Lean Cuisine meals to eat.
I also salads and add goat cheese to get more protein.
Tuna salad-- canned tuna (drained), greek yogurt, shredded cheese, dry ranch seasoning.
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Post by redshoes on Jan 2, 2021 23:54:13 GMT
I’ve lost weight by eating only when I’m hungry (physical hunger, not emotional hunger-had to learn the difference) and stopping when satisfied (again, had to learn what my body feels like with this). WHAT I ate mattered less than these two things. I naturally gravitate towards healthier food options now but nothing is off limits.
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Dani-Mani
Pearl Clutcher
Posts: 3,706
Jun 28, 2014 17:36:35 GMT
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Post by Dani-Mani on Jan 3, 2021 0:02:15 GMT
Also sitting here at my heaviest.
Working from home for all those months and the gyms closed for many of them didn’t bode well for my body...
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Post by bc2ca on Jan 3, 2021 0:03:03 GMT
Is Intermittent Fasting something you would be interested in trying? I think it was Patter who first mentioned Gin Stephens Fast Feast Repeat which I found really helpful to make a few changes after both DH & I lost weight a few years ago following Dr. Jason Fung's The Obesity Code. Most days my lunch is about a third of a Trader Joe's Healthy 8 Chopped Vegetable Mix* topped with seeds, nuts, half an avocado and an apple. I might eat leftovers every now and then for lunch but probably eat this 5 times a week and still look forward to it every day. Dinner is usually something new, but obviously I don't mind a lunch repeat. Walking and yoga are the best exercise options IMHO. Yoga with Adriene is a great starting point. I'll never be super flexible but I am more flexible than a year ago. *It is chopped red cabbage, green cabbage, radishes, peppers, carrots, broccoli, jicama and celery. I could make my own, but it is easy to buy, so I do that instead.
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Post by jeremysgirl on Jan 3, 2021 0:09:26 GMT
I’ve lost weight by eating only when I’m hungry (physical hunger, not emotional hunger-had to learn the difference) and stopping when satisfied (again, had to learn what my body feels like with this). WHAT I ate mattered less than these two things. I naturally gravitate towards healthier food options now but nothing is off limits. This is the approach I take as well. Redshoes and I are fans of Corinne Crabtree's NOBS program. Corinne has a free podcast called Losing 100 pounds. I highly recommend it.
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Post by birukitty on Jan 3, 2021 0:30:50 GMT
As many of you know I lost 60 pounds in 2014 by going on a whole foods, plant based diet, got to my goal weight, and have kept it off for a number of years. This past year I slipped up and started eating dairy again and have gained back 20 pounds through a combination of eating dairy and stress eating. It's been such a difficult year. I know 20 pounds doesn't sound like a lot but I'm only 5 foot, 3 inches so it does show up a lot on my small frame and I'm so tired of it.
Anyway, what I wanted to say is that I'm committed to getting it off and getting back 100% to a whole foods, plant based diet. I'm planning on starting by re-watching the documentaries "Forks Over Knives", "What the Health" and a couple of others and then setting a date and beginning this diet and sticking to it 100%. If anyone would like to join me we could do it together. I know this diet (it's not actually a diet that you do for a short while, but a life long eating plan change) works because I've seen it work for me for a number of years, and read a numerous number or testimonials on forksoverknives.com If you'd like to read the testimonials for yourself once you get to the website look for the Newsfeed section across the top, click on that and then click on Success Stories. A whole foods, plant based diet, for those that don't know, is a diet that doesn't include any animal products (no meat or diary) and no oil. It mostly consists of fresh produce, and a little processed food that has as little ingredients as possible-trying to eat as healthy as possible. Bread, spaghetti noodles, things like that.
If you think this might be worth trying out please send me a PM. I will say that for me this was the easiest diet I've ever tried. I love the food and I am able to each as much as I like until I am full. There is no measuring of food or limiting of food. There is no fasting. There is no additional cost. In fact, my grocery bill actually went down so much I am now able to buy all of my groceries at Whole Foods. I'm on a strict budget and know how much I spend on groceries and this is absolutely true. Since so much of my groceries are now produce I prefer to shop at Whole Foods because their produce tastes so much better. Yes, you will be cooking more-there is no getting around that-but not all of the recipes take a ton of time and you can do batch cooking on the weekends.
I'd been overweight for 25 years before I tried this diet, and I'd tried many diets before. Jenny Craig, counting calories, portion control, diet pills including Phen-fen and more. I'd lose the weight but then I'd gain it back and then some. It was an endless and depressing cycle. And each time I blamed myself and my self esteem took a harder and harder hit. This diet worked for me and it can work for you. Oh, I forgot about the health benefits! That is the best part. Before I started the diet back in 2014 I weighed 189 pounds and my cholesterol was 220. I wasn't taking any medication for it yet. My blood pressure has always been normal. I also had asthma. With this diet my cholesterol fell to 165 (without medication!) and my asthma completely disappeared! My doctor was so shocked when he did the asthma test (blowing out the candles on the screen) and I had plenty of breath to not only blow out the candles but even had some left. He couldn't believe it and insisted on repeated the test. He declared my asthma to be cured and asked me what I'd been doing. I happily told him.
Also, my Integrative Medicine doctor does my annual blood work and does a test called HS CRP. It's a Cardiovascular Risk test. Heart Disease is one of the highest causes for death in the USA. 1.0 to 3.0 is average relative cardiovascular risk. 3.1-10.0 is higher cardiovascular risk. At 58 years of age after 4 years on this diet my results came back at 0.2 and they listed it as out of range. Out of range because it was so low! I was thrilled with this result and it made me believe 100% in this diet. Once you watch "Forks Over Knives" you will understand why. This diet helps to keep your arteries clearer than the typical American standard diet.
I'm sorry this dragged on so much. I love to help people so I get excited over this. I promise not to be demanding or pushy if anyone decides to join me in this. Freecharlie-I hear you. I too have hypothyroid and it's so frustrating. I attended my son's college graduation when I was about 2/3 of the way to my goal weight and it felt so darn good. Especially since my ex was there.
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ellen
Pearl Clutcher
Posts: 4,505
Jun 30, 2014 12:52:45 GMT
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Post by ellen on Jan 3, 2021 0:36:05 GMT
I bring the same thing almost every day for lunch - a piece of fruit or veggies, container of yogurt or cottage cheese, and 1/2 a PB&J sandwich. I don't have a lot of variety in what I eat for breakfast either. I found if I bring a banana or apple to eat shortly before I leave work I am less likely to overeat when I get home. A couple years ago I did the Omada program that was available through my workplace insurance. I lost about 20 pounds following it and have pretty much kept it off. They have you weigh yourself every single day first thing in the morning. I know a lot of people might think that sounds awful, but it becomes something that you just do. Two years later I still do this and I think it has a lot to do with why I have stayed the same size. When you know that you'll be standing on the scale the next day, you often make better choices. You learn a lot about how your body weight fluctuates. I make adjustments when I see that my weight has been showing a consistent increase. Increasing fruits and vegetables was a big part of it, limiting carbs and sugar, drinking a lot of water, and making some time for exercise.
Popsugar Fitness is my favorite youtube channel for a large variety of quality exercise videos. A lot of health clubs have released some really good workouts for people to use at home because of Covid. Lately I have been doing BodyPump videos from a YMCA in North Carolina.
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Post by melanieg on Jan 3, 2021 0:36:24 GMT
I cook 2 to 3 meals on sunday and portion it out for the week. Lunch and supper done. Sometimes breakfast...im not opposed to eating whatever for meals.
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finaledition
Pearl Clutcher
Posts: 4,896
Jun 26, 2014 0:30:34 GMT
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Post by finaledition on Jan 3, 2021 1:25:56 GMT
Can I suggest #sweetsavoryandsteph on Instagram. She also has a blog. She does/did weight watchers. But each week she meal preps her breakfasts and lunches and she also shows dinners. I have found her suggestions so helpful. I’m a huge fan. sweetsavoryandsteph.comI prefer following her on Instagram as she stories her actual meal prep. But most of the recipes can be found on her blog. She provides enough variety that it doesn’t feel boring.
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keithurbanlovinpea
Pearl Clutcher
Flowing with the go...
Posts: 4,268
Jun 29, 2014 3:29:30 GMT
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Post by keithurbanlovinpea on Jan 3, 2021 1:42:05 GMT
I’ve lost weight by eating only when I’m hungry (physical hunger, not emotional hunger-had to learn the difference) and stopping when satisfied (again, had to learn what my body feels like with this). WHAT I ate mattered less than these two things. I naturally gravitate towards healthier food options now but nothing is off limits. ^^^ This
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paget
Drama Llama
Posts: 6,749
Jun 25, 2014 21:16:39 GMT
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Post by paget on Jan 3, 2021 1:44:23 GMT
I bring the same thing almost every day for lunch - a piece of fruit or veggies, container of yogurt or cottage cheese, and 1/2 a PB&J sandwich. I don't have a lot of variety in what I eat for breakfast either. I found if I bring a banana or apple to eat shortly before I leave work I am less likely to overeat when I get home. A couple years ago I did the Omada program that was available through my workplace insurance. I lost about 20 pounds following it and have pretty much kept it off. They have you weigh yourself every single day first thing in the morning. I know a lot of people might think that sounds awful, but it becomes something that you just do. Two years later I still do this and I think it has a lot to do with why I have stayed the same size. When you know that you'll be standing on the scale the next day, you often make better choices. You learn a lot about how your body weight fluctuates. I make adjustments when I see that my weight has been showing a consistent increase. Increasing fruits and vegetables was a big part of it, limiting carbs and sugar, drinking a lot of water, and making some time for exercise. Popsugar Fitness is my favorite youtube channel for a large variety of quality exercise videos. A lot of health clubs have released some really good workouts for people to use at home because of Covid. Lately I have been doing BodyPump videos from a YMCA in North Carolina. I also did the Omada program through my work. When the program ended at the end of January 2019 I had lost 45 pounds. It’s almost one year later and I am still maintaining that weight loss. I, too, still weight myself each morning. It’s just habit and works for me. It’s helpful for me in two ways - it keeps me accountable- no pretending weight is not creeping up or that the recent dietary choices resulted in weight change. But it is also good for seeing trends over time- dessert sometimes doesn’t matter (for me). It’s just the overall trend over time. And that makes it easy to keep as a lifestyle. I don’t do anything special diet wise and no counting anything (calories, macros, whatever)- I just eat but I eat less than I was in general and much less of sugar and bread. I started doing yoga in studio after starting and that also helped. Now I have a peloton and do spinning and yoga and weights but I lost the weight with just diet change and yoga. Small manageable for me steps. I knew I wanted a lifestyle change not a diet, so the habits I adopted were things I could continue long term.
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johnnysmom
Drama Llama
Posts: 5,682
Jun 25, 2014 21:16:33 GMT
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Post by johnnysmom on Jan 3, 2021 1:45:50 GMT
I actually find lunch easier. Maybe it's b/c I leave my choices to either a salad or a lean cuisine/healthy choices meal. Between those two I can mix it up enough without getting bored and I'm only worried about myself. It's dinner that I find challenging b/c what I can/should eat for dinner others don't like or don't find it filling enough and if I'm making pasta/potatoes/basically carbs in any form I want to eat them....and lots of them I already warned dh that we're dieting starting with tomorrow's grocery run, we'll see how long it lasts before someone complains....I give it 2 dinners.
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Post by **GypsyGirl** on Jan 3, 2021 3:26:47 GMT
This is the approach I take as well. Redshoes and I are fans of Corinne Crabtree's NOBS program. Corinne has a free podcast called Losing 100 pounds. I highly recommend it. NOBS has been the best program.
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Post by PolarGreen12 on Jan 3, 2021 3:53:45 GMT
I’m right there with you sister. I meal plan for the week for dinner and breakfast.
Breakfast is half pre-made for the week. I make a dozen egg cups in a muffin tin. I take two thin slices of turkey lunch meat and press them into the muffin cup, put a tablespoon of shredded cheese, crack and egg and then top with everything bagel seasoning. Bake at 400 for 15 min if you like soft yokes. Add 3 Minutes if you like hard yokes. So I’ll take two of these with a piece of fruit and a belvita or granola bar or a cup of Greek yogurt.
My lunches aren’t quite as planned. But I do put them together the night before. Sometimes it is left overs from dinner the night before. Another typical lunch is soup ad sandwich/wrap and some fruit. My main go to is a charcuterie lunch. That would be some lunch meats, like turkey or salami, cheeses, fruit, nuts, olives, cucumber, carrots, and crackers. I always have a selection of those things on hand so it’s easy to throw together.
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Post by scraphollie27 on Jan 3, 2021 4:36:11 GMT
I eat the same thing for lunch every single weekday. Breakfast and lunch are easiest for me because it’s routine and I’m not trying to feed any one else. Warmer months are mixed greens, chicken and a 1/4 avocado with a basic dressing (no sugar, no dairy, no gluten) and colder months either lentil vegetable soup or turkey chilli. No dairy, no gluten, no simple carbs because those sneak their way in other meals and weekends.
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Post by elaine on Jan 3, 2021 4:37:14 GMT
For me, I am most successful at losing weight when I track every thing I put in my mouth.
I originally used the MyFitnessPal app, but then when I went on Weight Watchers, I used their app. A year ago my weight had crept up, so I just paid for the app - no meetings - and got it all back off in 2.5 months. Just in time for COVID. 😜
I’m about to start tracking everything again. For me, it is very easy to underestimate how much I truly am consuming. Tracking keeps me honest. A handful of crackers here and a piece of cheese there all adds up quickly.
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Post by newfcathy on Jan 3, 2021 5:46:04 GMT
I wish you the best of luck.
I had lost 40-59 pounds several years due to new diabetic meds. These meds were very rough on my body. I ended in the ER one day to rule out pancreatitis (a side effect of the meds). It was just a horrible stomachache. Tried some different meds, the last one gave me severe acid reflux that lasted for 6-8 weeks.
I regained the weight. Hurt my back lifting the dog. Flat on my back with Percocet for 2 plus months.
That was my rock bottom.
I joined HMR, healthy meal replacements. I am on the healthy solutions phase 1 of the program.
That was 14 months ago. I’ve lost over 65 pounds.
Each day, I eat 3-4 shakes/oatmeal, 2 entrees, at least 5 servings of fruits/veggies. They also recommend getting in 2k calories of physical activity per week. I have a nearby center, get weighed each week, have a group meeting for an hour. The centers were closed for several months, our meetings were virtual and the product was shipped without shipping charges.
It is not a diet that I would have considered before, but what I was doing was obviously not working. It was highly rated by USNews & World.
I am so grateful that I was in this program this year, I would have gained so much, I fear during the shutdown.
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Elsabelle
Pearl Clutcher
Posts: 3,609
Jun 26, 2014 2:04:55 GMT
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Post by Elsabelle on Jan 3, 2021 7:31:53 GMT
My weight has crept up since spring and I’m ready to shed those pounds. I’m not at my heaviest but I know if I don’t take action now I very well could be. In the past I was most successful with counting calories on My Fitness Pal. I walk for an hour 4-5 days a week and I’d like to get back into weight training again. Breakfast and lunch have never been a problem for me. I can always keep those in check. Dinner is always the challenge. I need to work on a menu plan that includes meals that are easier to track on MFP.
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Post by Patter on Jan 3, 2021 11:36:57 GMT
bc2ca is correct, I do intermittent fasting. It is the ONLY thing that has worked for me since menopause. I LOVE it. Easiest thing I have done in my life. It makes sense, it works, it's easy, and it's a lifestyle. I am not starving myself. Food is available. I am choosing to only eat in a 5-6 hour window each day. And because the window is small, I want to eat things that fill me up and will hold me until the next day at 12:30 p.m. (when I open my window). Can I have a fun day? Absolutely. I did for Christmas and Thanksgiving but just for that day. I felt awful, and then that's a reminder that eating this way is amazing. I had back surgery on 1/24/2020. I have now lost 30 lbs., and that's 300 lbs. of pressure off of my back. I was taking nine 300 mg gabapentin a day; I am now down to three a day!!!!! That's because of the weight loss. I also went to my GP, and he ran my bloodwork and everything looks great! I even had my blood draw 30 minutes after having lunch, and my blood glucose was 83! I started this journey on 6/30/2020 and on 12/30/2020 I had lost 30 pounds. I had tried IF before when everyone would talk about it but until I read Fast.Feast.Repeat by Gin Stephens I didn't really understand. Knowing exactly what is happening, how you can change it for you, why WW and all of those things were not good for me, etc., has helped immensely!! I cannot recommend the book enough. I have recommended it to many local women, and they are succeeding too. Gin has a fast start section. I did that (which takes 4 weeks), and I read the rest of the book while doing the fast start. Truly amazing. I hope you find what makes you successful!
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Post by hookturnian on Jan 3, 2021 12:30:40 GMT
If you're stuck for meal plans, how about signing up for a weight loss meal kit service for about a month. Then replicate their menus yourself. A one month plan means you won't be eating the same thing over and over. Bonus is the calories are already worked out and you will know how much food is a "portion".
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Post by anxiousmom on Jan 3, 2021 16:33:58 GMT
Funny thing happened on the way to a diabetes diagnosis...
When first diagnosed, my doc suggested losing 10 pounds. I wasn’t overweight by much so he didn’t really care. But after all the research and cutting the carbs for better blood sugar management, I ended up losing 25 pounds in about 3 months. I haven’t been this thin since high school.
So lunches are often leftovers from previous night-lots of chicken, veggies, yogurt, nuts,...just not a lot of carbs. I don’t do Keto per se, but my diet trends that way. For lunches I sometimes do lunch meat with cheese and lettuce rolled (and what ever other vegetables I have) for sandwiches (no breads) and 8 potato chips. And yes, I count them lol. Keeps me in my carb count zone.
Side benefit is that in spite of menopause I haven’t gained weight and have been sitting at 113 for a year with a normal A1C and very changed food tastes.
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cathit
Shy Member
Posts: 47
Jul 9, 2014 1:28:53 GMT
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Post by cathit on Jan 3, 2021 17:52:02 GMT
weight loss meal kit service??? Does anybody have any recommendations for this? I would be interested in checking them out as a quick start. Thanks.
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luckyjune
Pearl Clutcher
Posts: 2,685
Location: In the rainy, rainy WA
Jul 22, 2017 4:59:41 GMT
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Post by luckyjune on Jan 3, 2021 18:01:50 GMT
I do intermittent fasting, 7 days a week. Basically, breakfast is a thing of the past in our house (except for coffee and water!). I'm finding that the only thing that works for me is to eat as few carbs as possible. I've been eating "Ketovore" for that last four months and I don't know how much I've lost because I chucked the scale. I did make my A1c number go from 7.4 to 6.3, after it had not budged for three years, no matter how I ate or what meds I was on. I'm just going to keep on this lots-of-meat-some-veggies path, maybe forever. I made it through Thanksgiving and at Christmas I had half a "real" cookie and a 2 by 2 inch square of a magic bar cookie. That was the extent of my holiday eating.
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Post by longtimenopea on Jan 3, 2021 18:17:49 GMT
My lunch this week is red beans and rice made with chicken andouille sausage.
I also make chili with lean beef for lunch.
Chicken enchilada bake with light cheese.
I get tired of salads but a big salad with chicken, veggies, and tasty dressing is good sometimes.
Can of soup and half a sandwich.
Leftovers in an individual container!
I work and need something ready to take with me in the mornings that doesn’t take any real effort so I prep on Sunday and Wednesday nights.
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Bridget in MD
Drama Llama
Posts: 6,041
Member is Online
Jun 25, 2014 20:40:00 GMT
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Post by Bridget in MD on Jan 3, 2021 19:19:13 GMT
I'm right there with you. I have been stress/bored snacking and not good things. I walk 4.5 mi a day, and eat like I am about to be executed. I need to meal plan, and eat more veggies and protein and less carbs. My DH cut out sugar and lost 30 lbs, but I am not interested in cutting out anything (like carbs) but rather plan and have better portions.... Good luck! I have a goal of THIS may, when my DD graduates from HS, plus if my son gets his Eagle I would like to look better for his COH.
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Post by lostwithout2peas on Jan 3, 2021 19:29:04 GMT
After a pre-diabetes diagnosis in May 2019, my Dr sent me to a weight management class that was run by the clinic she is a part of, a community funded clinic, all in one type of clinic.
This weight management class was run by the Dr's from the clinic and incorporated a dietician, a behavioral specialist, an excercise person, support staff and was 3 months long. You had to attend every class and if you missed just one they kicked you out. There was a waiting list to get in.
They taught us not to deprive ourselves. To eat healthy, fresh fruit, veggies, lean meats and fish, the right kinds of carbs, including breads and pasta, and the science behind it. They also taught us it was ok to have tacos once in a while and a cookie or 2. Not 5-6 like we used to. Basically nothing was off limits, it was about making better choices, moderation, and eating for a lifetime.
I lost 75lbs in 10 months. I've kept off all but 10 since this damn pandemic started! And I've not made good choices, but its been in moderation, nothing like I used too.
Anyways, to answer you question, for lunch if it's not leftovers from dinner, I will have a sandwich made from multigrain sandwich thins, a few slices of ham, lots of spinach, and either honey mustard or a little light mayo, and either a side of baby carrots or pretzel thins. Or light greek vanilla yogurt with sliced strawberries and some granola sprinkled over it. I also like hummus with pretzel thins and a side of fresh fruit. And if I'm in a rush a Lean Cuisine!! If I'm out and about it will be a grilled chicken sandwich from wherever. I try to make the best choice possible. And I track my food in My fitness pal. But it's to the point where I already know what a day of eating should look like.
And I did bring my A1C down to normal non pre-diabetic levels!!!
Good luck and remember one day at a time.😊
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Post by Really Red on Jan 3, 2021 19:31:28 GMT
Me, too. I was doing great until the end of August when I had my gallbladder out. Suddenly I could eat ANYTHING!!! Like dairy and stuff. I went crazy. I think I have gained 30 lbs, and I was 20 lbs overweight at that time. So my goal is 50 lbs now. I am starting tomorrow. I am making a serious meal plan and sticking to it. I am going to TRY IF, but I am not too worried about that. I have a plan (mostly keto) to stick to 1400 calories/day and since I have planned each and every meal for one week, I think I can do it. I am eating a lot of soup. It fills you up and it's healthy. I make veggie soup every couple of days. When I am really hungry, I will have a bowl of that and it's less than 100 cals and it fills me up. The hardest is that I'm going to try to go no alcohol. It is easy to do that when I eat, but when I don't eat, it's a lot harder. I haven't had anything to drink since Christmas, but I know tomorrow I am going to want a drink like crazy. I just need to stay busy. That part is NOT hard
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Post by Patter on Jan 3, 2021 19:56:23 GMT
They taught us not to deprive ourselves. To eat healthy, fresh fruit, veggies, lean meats and fish, the right kinds of carbs, including breads and pasta, and the science behind it. They also taught us it was ok to have tacos once in a while and a cookie or 2. Not 5-6 like we used to. Basically nothing was off limits, it was about making better choices, moderation, and eating for a lifetime. This is how I am with IF--nothing is off limits. Gin Stephens teaches the science behind it but in lay terms. She is a Ph.D. Anyway, I definitely make better choices, eat in moderation, and can do this for a lifetime. It is a lifestyle not a diet.
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