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MNTWHITTEN
New Member
| Joined: | 21 Mar 2006 |
| Location: | Utah USA |
| Posts: | 52 |
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Posted: 27 Mar 2006 04:31 pm |
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I hate theses ups and downs of eating and dieting. I found out that I'm like 8 lbs. off on my scale. and to top it off, A friend sent some pictures of a party and I look so huge. It feels like the last 2 months have meant nothing to me. I'm not losing any weight. I'm trying not be discouraged about that, now I'm bigger than I thought and the worse part is it makes me want to give up completely.
I've been averaging like 500 cal between breakfast and my first snack. I seperate my food 2-3 hours (no more) apart and I'm STARVING at lunch. So I try to have something really healthy and one my goals is to not finish my plate. Well that hasn't been working. Then I have a small snack (100 cal) before dinner and I've been eating dinner (not great, 'cuz hubby won't eat really good. But I've had a lot more veggies and not as much meat) at least 3-4 hours before bedtime. I've been hiding all chocolate that has been coming in and nothing is working. I know i Have to be more disiciplined, but its so hard.
I had a really bad weekend. Long story, but we had to commit my mom to a mental instituition and it was so hard. The whole time i'm eating candy. I noticed how much I depend on food for that emotional support. While I'm eating I'm looking at my sisters (who are eating the same stuff) and they are skinnier and they are worried about it like me.
I just want to be at peace with myself and I don't know how I'll ever be able to.
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NevD
New Member
| Joined: | 26 Oct 2005 |
| Location: | |
| Posts: | 1536 |
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Posted: 27 Mar 2006 05:01 pm |
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Hi -
You're having a hard time of it, no doubts there.
I wrote in your first post that you need a program. It seemed like what you had was just a goal and only a general idea of what you needed to do to achieve it.
Could I suggest that you post your stats and your general exercise activity level, and we'll see what we can do about coming up with some concrete steps you could follow?
I'm thinking you need a little help and support right now...
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MNTWHITTEN
New Member
| Joined: | 21 Mar 2006 |
| Location: | Utah USA |
| Posts: | 52 |
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Posted: 27 Mar 2006 05:54 pm |
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Thanks. I don't mean to be a complainer, but to be honest I would rather find the help here instead of constantly talking to my hubby about it.
I don't know exactly what yo mean by stats, but for the past 6 weeks I've been averaging about 45-50 minutes of Taebo 4-6 days a weeks. I have a desk job. I'm always sitting. Sometimes I have to walk up and down a flight of stairs 5-10 times a day (for work) and at home when not excercising to be honest I'm normally down watching T.V.
Before I started excercising, I was pretty much just sitting not doing anything. I have been a lot more active lately though even on the weekends (I used to literally sit all day on Sunday and not do anything, now I'm cleaning something or running errands, taking the dogs for a walk, etc.)
As far as food, I'm horrible. I was eating fast food (Taco Time, Gandolfos, etc) everday. Plus at night I would eat things like a hamburger or tacos or pretty much whatever. Then the weekends would be drinking and going out to dinner breakfast in the mornings and meeting someone for lunch.
Now I've made certain rules like I have to eat breakfast (oatmeal) and no pop and no eating less than 3 hours before bed. A lot more veggies at dinner and I limit my fast food to 1-2 days a week. Weekends are still terrible. But I'm watching a little more (not much beer, order less food or ask for a substitute).
I'm 5'2" and 156 lbs.
I'm 27 years old
My measurements (kind of guessing 'cuz they are at home)
Chest 40"
Arms 11-11.5
waist 34"
hips 38"
legs 19"-20"
There's some history. I know what I have to do, I just get confused on how to do it and how to keep my motivation.
Thanks for any help!
:)
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NevD
New Member
| Joined: | 26 Oct 2005 |
| Location: | |
| Posts: | 1536 |
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Posted: 27 Mar 2006 06:02 pm |
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That's fine. Don't have time for the math tonight, but will get some suggestions up here tomorrow.
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Peter
Founder of this forum
| Joined: | 24 May 2005 |
| Location: | |
| Posts: | 4180 |
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Posted: 28 Mar 2006 05:33 am |
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That's very sad about your mom and it must be very difficult for you.
I wish you the best,
Peter
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NevD
New Member
| Joined: | 26 Oct 2005 |
| Location: | |
| Posts: | 1536 |
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Posted: 28 Mar 2006 10:50 am |
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Finally got time to concentrate on this post...
Using your stats (ht, wt and age) and assuming your activity level is 'lightly active' the calculation yields: Daily calories - 1740.
If your exercise goes higher than 'light' then that will be a bonus and you should lose faster.
As a starting point, try to keep your fat calories below 20% of the total and your protein calories above 25% of the total. That leaves around 55% carbs, but let them take care of themselves. For 1740 calories, that would be 39 grams of fat maximum and 108 grams of protein minimum.
It might well be that you need to combine some protein whey drinks into your meals to achieve that level.
When you've lost 5 pounds or so, you need to adjust your calories (and those carbs/protein/fats) down a little. And again when you've lost more.
Try to have some protein at every meal. Try not to have any meals that are only liquid. Try to eat 5 times a day: 25%/20%/25%/20%/15%. The last meal should avoid complex carbs. So a good time to have leafy veg and protein.
Try to alternate a cardio day with a weights day. Do that 3 times a week and take one day off (maybe just a short walk?).
Most importantly, write down your goals. And read them back to yourself, at least twice a day. This helps you stay focussed and less likely to quit. Make your goals in the present tense, so instead of "I want to be maximum 24% body fat", you write "I have a body fat % of no more than 24".
Sounds daft, I know, but you're convincing your subconscious mind, and it doesn't recognise daft from sensible!
Finally, I bang on about this a lot, but 'weight' means nothing. If you lose 15 pounds of fat and put on 3 pounds of muscle, your scales say you've lost only 12 pounds, which is nonsense, as the mirror will attest.
Buy a skinfold calliper and learn to use it accurately. It will give you much more meaningful feedback about how you're doing. Making you much likelier to succeed.
Good luck - and keep us appraised of your progress?
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snussster
Distinguished Member
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Posted: 28 Mar 2006 12:44 pm |
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He's right about all of that, Mntwhitten -- especially the part about writing down your goals. That's the part I've been slacking off on. You really do have to get them down on paper -- don't let them get trapped in your head, because all they'll do is keep floating around in there. Say them out loud to yourself when you're alone, too, maybe when you're driving to work and back.
I'm glad you're here. You're terrifically honest and I don't think you're a complainer! You're in a very stressful time of your life right now, and I think it's great that you understand how important it is to take care of yourself through this.
Susan
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MNTWHITTEN
New Member
| Joined: | 21 Mar 2006 |
| Location: | Utah USA |
| Posts: | 52 |
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Posted: 28 Mar 2006 12:51 pm |
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Thanks so much for that advice. I'm going to print it and go over it later after work.
Today I brought the following:
Oatmeal 120 cal 2 fat
Yogurt 100 cal 0 fat
Slimfast bar 190 cal 6 fat
Soup 300 cal 9 fat (2 cups)
Choc Jello Sugar free 60 cal 0 fat
This doesn't include Dinner, but this is kind of the average when I'm watching. Is this in the right ball park? I know I'm suppose to eat a big breakfast, but I just don't like to. It's hard enough eating the oatmeal.
Thanks again for all the help!!
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NevD
New Member
| Joined: | 26 Oct 2005 |
| Location: | |
| Posts: | 1536 |
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Posted: 28 Mar 2006 01:04 pm |
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I know I'm suppose to eat a big breakfast, but I just don't like to.
Cereal, skim milk and a protein drink will get you on your way without your feeling 'bagged'.
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MNTWHITTEN
New Member
| Joined: | 21 Mar 2006 |
| Location: | Utah USA |
| Posts: | 52 |
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Posted: 28 Mar 2006 05:55 pm |
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Thanks again everyone!
You sure know how to make a girl feel welcome. I'm just glad to be in a place where I can talk about my feelings with food. I hate hiding it in me and letting it build up.
As for goals, What are good ones? Like saying I want to lose 5 lbs. before May 5? and I just want to look in the mirror and not completely hate myself. I want to be able to look at other people and not compare myself with them.
So what the baby steps in doing things like that? Is it things like making little rules for myself. Like see how many days I can stay in my calorie and fat range without slipping?
I guess my point is, I've never really made goals for myself. Or if I have, they've been unrealistic.
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NevD
New Member
| Joined: | 26 Oct 2005 |
| Location: | |
| Posts: | 1536 |
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Posted: 28 Mar 2006 06:04 pm |
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Like see how many days I can stay in my calorie and fat range without slipping?
One of the things I omitted to mention in my suggested 'program' was a weekly 'lapse' day.
On that day, you have some of the foods you've denied yourself. And you eat up to, perhaps even a little over, your maintenance calories. In your case, for your present weight, that would be 2000 cals. that gives you something to look forward to - a reward for being good all week. And it prevents the build up of cravings that knock you off-course.
There's a definite difference between a planned lapse day and an unwanted lapse. The former shouldn't make you feel guilty or out of control.
But you do need to watch that you don't 'overdo' it on that day, otherwise you undermine the mental strength you're building.
As to 'mini-goals', why not set 'fat %' goals or inches lost? The former is better, because there's no way of predicting how the body will lose fat. So if you want an inch off the waist, you'll be disappointed if it doesn't happen. But if your goal is (say) to drop 1.5% body fat, then it shouldn't matter where it comes off, it should show up on your reading.
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