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Post by gracieplusthree on Jan 3, 2023 21:03:07 GMT
And get in better shape too.. Im a bit of a medical catastrophe which complicates things but I really know I'd benefit from losing some and simply becoming stronger..
Give me all your tips etc for what's worked, yes I know this is broad I'm not exactly sure which direction I should go. I'm on a blood thinner so can't just eat salad and green things all the time. But also have physical limitations(painful vascular syndrome is only one of the issues) so can't become a gym rat either. And I have some dairy issues, but cheese is ok..
Honestly not sure I can swing keto, but sort of looks like I should consider that path-- but I love potatoes(though I can cut back on them) and I hands down refuse to give up my morning iced coffee or change it up a whole lot..
It's just such a mess I feel like I need to talk to a nutritionist or something to put some meals and snacks together I can do, but I not sure I afford that..
Anyway any advice appreciated
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christinec68
Drama Llama
Posts: 5,383
Location: New York, NY
Jun 26, 2014 18:02:19 GMT
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Post by christinec68 on Jan 3, 2023 21:15:10 GMT
You could try lower carb with intermittent fasting.
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johnnysmom
Drama Llama
Posts: 5,684
Jun 25, 2014 21:16:33 GMT
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Post by johnnysmom on Jan 3, 2023 21:22:53 GMT
You could try lower carb with intermittent fasting. This worked for me. As much as my carb-loving heart hates to admit it, the low carb is important. I’ve been able to maintain while eating more carbs, just fasting, but I haven’t lost the last few pounds and realistically I think it is the carbs 😏. But I never gave up carbs completely, just really really cut back.
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ModChick
Drama Llama
True North Strong and Free
Posts: 5,078
Jun 26, 2014 23:57:06 GMT
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Post by ModChick on Jan 3, 2023 21:24:42 GMT
I have had excellent success with cico. Calories In Calories Out. Meaning I’m tracking everything in an app ( I use Cronometer). I eat at a deficit of aprox 500 calories from my TDEE tdeecalculator.net/result.php?s=imperial&g=female&age=46&lbs=147&in=65&act=1.2&f=2 So I try to eat around 1200 calories and I do eat back some of the calories I burn above and beyond my tdee. I don’t eat all back because fitness trackers are not perfectly reliable and usually over estimate how much you’ve burned. I started in June and not exercised much at all, I needed to get my motivation for health eating and not just a free for all eat what I want when I want. I’m down 40lbs. Have aprox 20 more to go. I started to exercise just within last week.
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Post by peasapie on Jan 3, 2023 21:57:16 GMT
You could try lower carb with intermittent fasting. This is what works for me.
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peaname
Pearl Clutcher
Posts: 3,390
Aug 16, 2014 23:15:53 GMT
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Post by peaname on Jan 3, 2023 22:22:42 GMT
I know the feeling! Best of luck to you. There have been so many success stories here I’m sure you’ll get good advice.
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Post by scrapmaven on Jan 3, 2023 23:19:50 GMT
You gave yourself the best advice when you said you should talk to a nutritionist. You hit the nail on the head. You can get a recommendation from your doctor. You'll want a medical nutritionist who is very knowledgeable about your health issues. That person will be a tremendous resource for you.
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tincin
Drama Llama
Posts: 5,378
Jul 25, 2014 4:55:32 GMT
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Post by tincin on Jan 3, 2023 23:22:13 GMT
I originally had bariatric surgery but gained about 45-50 pounds back. I did try intermittent fastening and lost 30 pounds. Then I had surgery and no appetite so I didn’t eat much at all and lost another 45 pounds. I haven’t been this thin in forever.
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Post by Really Red on Jan 3, 2023 23:30:29 GMT
Keto has been great for me, but if you really love potatoes, you could do IM and no processed sugars (potatoes and fruits are okay).
If it were easy, I'd be a size 4.
I am not a size 4.
Sigh.
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Post by littlemama on Jan 3, 2023 23:32:52 GMT
Weight Watchers is proven time and again to be the most effective weight loss plan. Now that they ditched the "personal points" from last year and are back to a plan more similar to what came before, Ive signed up again.
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Post by Lexica on Jan 4, 2023 0:03:48 GMT
Do you like soups? I made a big pot of vegetable soup every week and ate it for lunch or dinner until it was gone. I sometimes added cooked ground turkey to it. I have a pot in my refrigerator right this minute and ate it for today's lunch. I only pick my favorite vegetables too. I mean, I do like almost all vegetables, but not necessarily in my soup. Sometimes I put cubed potatoes in there and I don't feel at all guilty about it because it is balanced out with so many other vegetables.
I vary the flavor of my soup by making the main batch pretty generic and bland. Then I flavor each bowl as I heat it up. I may add some marinara and a few noodles if I have any. Or I add some mixed beans, avocado, shredded chicken and taco seasoning for a chicken taco soup.
I just find that by eating soup, I'm getting in so many different colors of vegetables painlessly. I also make a lot of roasted vegetables. Last night I had roasted Brussels sprouts and I squirt a little balsamic vinegar on them before eating. I found this thickened type of balsamic vinegar at Costco that is tasty. I had the sprouts and a half of a chicken breast.
I eat chicken, turkey, and fish and that's it for meats. I rarely eat a salad in the winter unless I am at a restaurant. All of my winter vegetables are cooked either in a soup or roasted.
Also, I don't worry about sticking to 3 meals a day. If I've eaten 3 meals and I'm still hungry, I will have another bowl of soup or something else that sounds appealing. I think limiting how often you eat is asking for problems as long as what you are eating is healthy.
I eat a bowl of Coach's Oats with either fresh blueberries or strawberries. And I put almond milk on it. I eat the same thing every morning and other that changing up the fruit, I'm quite happy eating the same thing. On the rare occasion that I had to buy a meal from a restaurant, I would bring it home and immediately split it into at least two servings. Restaurants always give you too much food! And since I was cutting it in half, I didn't mind splurging on something a little bit more caloric than I usually ate.
Right now, on the days that I am too busy to make my own vegetable soup, I have been buying Panera broccoli cheese soup from Walmart. Not Walmart's own brand, which I tried and it was nasty tasting. I threw it out. Just Panera's own brand. It isn't quite as tasty as from the restaurant, but I still enjoy it. What I do is microwave a full cup of frozen or fresh broccoli in a bowl first and the heat the soup in a separate bowl. I combine the two so that my soup has an extra cup or more of broccoli in it. It keeps me full longer and I don't feel guilty about the cheese. Oh, and I use my kitchen scissors to cut the broccoli up into little bitty pieces because it tastes better to me that way.
I also have multiple health issues so consistent exercise isn't something I can pull off. I go for walks with my dog when I can, but I'm not a gym person. I lost 50 pounds last year by doing the above. I was diagnosed as diabetic and that is what scared me into changing my eating to healthy options only. I had blood work done last month and my doctor said my numbers were perfect. I told her I want to lose the rest of the weight that I had put on during the pandemic and then look at stopping the medication my previous doctor put me on for the blood sugar.
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Post by freecharlie on Jan 4, 2023 2:27:29 GMT
Come join us on the weight loss/healthy living thread.
Try eating lower carb for a week to jump start. I wouldn't do Keto if you can't commit as it is high fat and high calorie and if you add in carbs, it is a recipe for weight gain.
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mimima
Drama Llama
Stay Gold, Ponyboy
Posts: 5,073
Jun 25, 2014 19:25:50 GMT
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Post by mimima on Jan 4, 2023 2:44:33 GMT
You gave yourself the best advice when you said you should talk to a nutritionist. You hit the nail on the head. You can get a recommendation from your doctor. You'll want a medical nutritionist who is very knowledgeable about your health issues. That person will be a tremendous resource for you. Agreed
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Post by tenacious on Jan 4, 2023 2:46:38 GMT
Prioritize protein. try to get at least 100 grams a day, probably more...mostly from whole food sources (as opposed to protein powders/bars). It’s amazing how much more satiated you feel when you eat enough protein!
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Post by getting started on Jan 4, 2023 2:56:47 GMT
I agree with more protein, fewer carbs, regular exercise. Also I suggest reading all labels and don't consume anything with sugar in it for as long as possible. I begrudgingly did this for 2 months and my appetite and taste for foods changed. I then started losing weight (finally) as I kept up the no sugar allowed rule. I had to cut out (and replace with something else such as spices) bbq sauce, salad dressing, jam, peanut butter with sugar (pb without sugar allowed), bread with sugar (bread with no sugar allowed) etc. Plus all the usual (cookies, cake, ice cream etc) sugar culprits not allowed. It has really worked for me.
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Post by cmpeter on Jan 4, 2023 5:58:59 GMT
I agree with the more protein. I aim for 25 gm per meal. My nutritionist wanted me to do 100 gm a day with 25 for a snack. But, I can’t each that much. I do 75 grams of protein and 75 of carbs…mainly veggies.
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Post by drummergirl65 on Jan 4, 2023 6:42:23 GMT
Well first up I would recommend a certified Dietician not a nutritionist. A Dietician has way more learnin' under their belt. Pretty much anyone can call themselves a nutritionist (doesn't take nearly as much education. At least where I'm from) Otherwise could you possibly just start walking? Just one step at a time. Oh and I thought I'd add that you should track all your food and see where you can improve. Download the MyFitnessPal or something like it. Make sure you get at least 20 grams of protein per meal. Make sure you get protein in snacks. Prioritize protein, vegetables/fruit and then carbs (with carbs being the least amount). Eat as much whole foods as you can and wean yourself off added sugars.
The best in your endeavours. It's difficult but doable.
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RedSquirrelUK
Drama Llama
Posts: 6,899
Location: The UK's beautiful West Country
Aug 2, 2014 13:03:45 GMT
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Post by RedSquirrelUK on Jan 4, 2023 6:53:06 GMT
Lots of good eating advice, but it's about keeping moving too. You don't have to move into a gym, but can you put in a 20 minute walk every day? It doesn't have to be super-charged energy, although going up and down hills is great, but just getting consistent exercise helps your metabolism to speed up and burn more calories. If you're up and moving then you won't be eating, and you'll feel better in yourself.
Personally potato and wheat are my baddies, so I avoid those. Good luck!
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smartypants71
Drama Llama
Posts: 5,816
Location: Houston, TX
Jun 25, 2014 22:47:49 GMT
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Post by smartypants71 on Jan 4, 2023 14:04:11 GMT
What works for me is to count my macros and then just stay in a calorie deficit. There are plenty of macro calculators on the internet. I wanted to aim for under 50g of carbs, so that put me at 100g protein + 112g fat per day. If I stick to that, the pounds do come off and I don't feel deprived.
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Post by CardBoxer on Jan 4, 2023 14:28:41 GMT
No wonderful tips other than that going on a diet doesn’t work long term for about 95% of people, and restrictive or extreme diets are even worse for rebounding. Something that we go “on” means at some point we’ll go “off” of it. And our bodies react as if they’re starving—all kinds of physiological responses.
So eating enough is important. Healthy foods—protein, grains aka good carbs, not empty ones. Sufficient healthy fat is important and slows down digestion. Moving is important. A chunk of protein—piece of skinless chicken, hard boiled egg—can help make one feel fuller.
When I have a craving—not hunger—asking myself what I feel right then, identifying the feeling, can short circuit the craving. Because the craving is trying to keep me safe and distract me from the “dangerous” emotion. i literally will say out loud, “what am I feeling?!” Or what am I feeling, damn it.
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Post by disneypal on Jan 4, 2023 14:35:43 GMT
Honestly not sure I can swing keto, but sort of looks like I should consider that path-- but I love potatoes(though I can cut back on them) and I hands down refuse to give up my morning iced coffee or change it up a whole lot.. Doesn't have to be Keto, but I have had success with eating low carb with more protein. In all honesty, if you are really serious about losing weight, you will give up potatoes completely, at least until you lose some weight. You don't need to give up your iced coffee but depending on how much sugar you typically use, you would need to figure out a way to enjoy it with reduced sugar.
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Post by idahomom on Jan 4, 2023 14:48:29 GMT
Can you exercise in a pool? I have had both knees replaced and one hip and had to start back by exercising in the pool. I lost 50 pounds. Now I do group classes that I shouldn't, but I keep it low impact - step, high fitness, strength training. I've lost a total of 75 pounds. I go to the Y and they have the normal lap pool but also a warm shallow pool for older active adults and arthritis group classes.
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Post by auntkelly on Jan 4, 2023 14:48:46 GMT
I was on the drug ozempic and lost about 46 pounds. I exercised and ate healthy, but I think ozempic was the real key. Unfortunately my insurance stopped paying for it because I am not diabetic. It has been approved for weight loss, but my insurance doesn’t pay for weight loss drugs. I’m doing everything I did before I was on ozempic (recording every bite of food and exercising at least an hour a day) and still not losing weight, although I am at least maintaining. As I understand it, ozempic, munjaro and other new drugs somehow affect hormones, which I believe is the major cause of my weight problem. (I’m apple shaped and was diagnosed w/ PCOS by an endriconologist years ago). I learned about ozempic on Tic Toc and asked my GP about it. She was completely on board with it.
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Post by epeanymous on Jan 4, 2023 15:00:22 GMT
I don't want to be too evangelical about it but I think strength training is important for health and well-being, and, as someone whose knees are not great, I have found barre to be a great, miminal-impact way to build strength. The women at my classes are of all shapes and weight, and it's easy to modify as you gradually build muscle. My barre studio is also just a really nice community. If you have one nearby, give it a try (the major national chains are pure barre, barre 3, and bar method, but there could be others in your area)--usually they have free trial classes or low-cost trial packages.
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