Lifestyle changes...

flcaoh1 · Post by **flcaoh1** » Thu Nov 15, 2007 7:54 pm

Sorry this is so long

Thanks to those of you that are brave enough to read through the whole thing...

The hardest part of losing weight for me is the eating right part. I am sure I am a food addict. I think about food almost constantly and I seem to always feel hungry. I rarely get full. I attribute part of that to a "clean your plate" upbringing, and part of it to a lack of willpower on part.

I have often gorged and binged on unhealthy food only to be "hungry" half an hour later. I am approximately 60 pounds overweight. I have lost weight several times through out the years. But I always gain it back.

I know I need to make a lifestyle change, and not just follow a diet. I am currently on the Weight Watchers point plan to try to teach myself portion size and just how much I should be eating on a daily basis. At first, I was ALWAYS hungry on the plan. It was honestly close to a third of normal intake (no wonder I'm 60 pounds overweight LOL). But I tweaked eating schedule a little, and learned to eat things that are low in points to fill me up (like steamed vegies, sugar-free jello, air-popped popcorn, and salads with very little dressing). I can now eat points and not feel starved throughout the day.

I also just started an exercise routine. I trully love to exercise. But, I am naturally lazy. So... once I get into the daily habit of exercising I am fine but the first week I start back after not exercising for a long long time is really hard for me. I have been back at it for only 5 days now. I have heard that it takes approx. 21 days to make something a habit. In that case... I have 16 days to go

To all fellow food addicts, I feel your pain. I am right in the midst of emotional battle of accepting the fact that unless I want to lose this weight and then gain it back again then this is a lifestyle change. I know I need to learn moderation and portion control. I know I need to make exercise a daily part of life, like sleeping and eating. So, wish me luck all

And for those of you that are fighting this battle as well, or have succeeded... any advice or suggestions are greatly appreciated!!!

P.S... here is something I just discovered that works very well for me. I have problems eating too fast, so when I eat something like FFSF pudding, or unsweetened applesauce (or anything I can eat with a spoon) I use a teeny tiny spoon. Specifically a 1/2 tbsp measuring spoon. Generally I can eat a pudding cup in three bites. SO... with the teeny spoon method, it takes me significantly longer and I feel like I have eaten so much more!!!

swanso5 · Post by **swanso5** » Fri Nov 16, 2007 12:09 am

- WW is good for a starting point in regards to portion sizes etc but it doesn't really emphasise food choices...jello and pop corn being prime examples of this...they say they're fat free, which is their main thing with their foods but if it's low in fat than it's high in carbs and / or artificials which are just as bad as carbs if not worse

- if the 1st week back is hard than don't take a week off...if you can't find 10mins a day for 3 - 5 quick 3 exercise bodyweight circuits than you'll never get anywhere

- i think it's 28 days to change a behavioural pattern...

- a good way to think is that "you have to exercise to eat"...e.g. if i want to have cake once a week than i better do at least 3 hard exercise sessions each week...if you only do 2 than no cake for you!!

- good move with the small spoon and small dinner plates work too...even better choose foods that require chewing

- 1 tip from me...the brain takes 10mins after eating to decide it's full so have your moderate portioned meal, drink 2 cups of water before and after it than wait 10mins before going back for 2nds

flcaoh1 · Post by **flcaoh1** » Fri Nov 16, 2007 10:30 am

swanso5 wrote:- WW is good for a starting point in regards to portion sizes etc but it doesn't really emphasise food choices...jello and pop corn being prime examples of this...they say they're fat free, which is their main thing with their foods but if it's low in fat than it's high in carbs and / or artificials which are just as bad as carbs if not worse

- if the 1st week back is hard than don't take a week off...if you can't find 10mins a day for 3 - 5 quick 3 exercise bodyweight circuits than you'll never get anywhere

- i think it's 28 days to change a behavioural pattern...

- a good way to think is that "you have to exercise to eat"...e.g. if i want to have cake once a week than i better do at least 3 hard exercise sessions each week...if you only do 2 than no cake for you!!

- good move with the small spoon and small dinner plates work too...even better choose foods that require chewing

- 1 tip from me...the brain takes 10mins after eating to decide it's full so have your moderate portioned meal, drink 2 cups of water before and after it than wait 10mins before going back for 2nds

Thanks for all the advice!

As for the not taking a week off... not to make excuses, but for someone who has never been athletically inclined, that is easier said than done. I have never really been active and am just now learning how to incorperate exercise into life. As a matter of fact, I was such a book worm as a kid that if I misbehaved, mother would send me outside to play as punishment. I'm not kidding. I do like to exercise, but I am naturally an indoorsy type person. Anywho, 21 days or 28 days... which ever one works, I AM working on making exercise a habit. Fat Free air Popcorn may not be "good" for me... but it fills me up and kills munchy craving. At this point, its either eat a bowl of popcorn or eat 10 cookies. willpower with food is minimal at best. The popcorn helps divert "hunger". I don't eat it (or jello) often, maybe once or twice a week.

Thanks for the little plate thing, I have tried that and it does work for me. I also you containers that have seperate measured sections. I put meat in the little part and vegies in the big part... that way I eat 2 or 3 times more vegies. I rarely go back for seconds this way. I also have been working on eating slowly. Which helps me feel full faster.

Anywho, thanks again!!!

ryan y · Post by **ryan y** » Mon Nov 19, 2007 2:28 am

hello, good job on starting to eat healthy and start exercising

here are some inputs i can help you

- u dont need to go crazy jump into a strict diet cuz it wont work, slowly make smarter choices with food, (ex. if u feel like getting a big mac/cheeseburger from mcdonalds, instead go to subway and get a grilled chicken sub)

- any exercise is better than no exercise at all,

- like swanso stated, use the cake as a reward if u sucessfully achieve ur goal of doing that 3 or more excercise session

- also if you get hungry, try drinking water first to see if it will fill you up because sometimes drinking water will tone down ur cravings (well it worked for me at least)

- try to find a motivation to help you want to work out more, (ex. try finding a picture of you when you were in normal weight and compare it to a picture of you right now at 60lbs overweight)

- losing weight takes time and it will require a lot of patience

- body fat loss > body weight loss

- it will be a hard road and it will mentally and physically test you, u gonna have to think how bad u want the success

good luck with it and we will be here for adivce and support

flcaoh1 · Post by **flcaoh1** » Mon Nov 19, 2007 7:05 am

Thanks Ryan!

I have already started to do a few of those things like...

Instead of "dieting" I am journaling what I eat (to keep myself accountable) and I am eating healthy food. I haven't ruled out any food groups but I'm eating mainly grilled chicken, fish, turkey, lots of vegies, some fruit, brown or wild rice, lots and lots of water (I don't really drink anything else). There are of course other foods, but those are the staples of daily meals.

I did the picture thing... I found a few pictures of me at 140lbs and a few pictures of me at 190lbs and posted them on the fridge. I also signed a contract with boyfriend saying if I don't work out atleast 4 times a week then I have to pay him $500. We've been together a long long time and he has seen me yo yo back and forth with weight. He's seen me say "this is the time I'll lose it for good" time and time again. So, he's supportive, but skeptical. BTW...The contract thing was idea.

I thought about using the food reward thing but I don't think I am going to use food as a reward. I understand the whole working out harder if I want something special...but food is main issue. So, I don't want to "reward" myself with food. If I did that I'd end up working out 3 hours a day LOL.. I love food too much. So, I am going to reward myself with other things, like new clothes and vacation times. Plus... once I lose the 60lbs boyfriend has to take me on a week long vacation!

I really believe and feel with all of heart that I will lose the weight and keep it off this time. I have failed many times at attempts, but with each failure I have learned more about myself and what works and what doesnt work for me. I have faught this battle so many times and lost. I know I will win this time.

Thank you everyone for all of your advice and support. It is greatly appreciated and is an awesome motivation to keep going.

Joesportstalk · Post by **Joesportstalk** » Mon Nov 19, 2007 5:18 pm

I am gonna try that wait ten minutes thing ... never heard that before .

swanso5 · Post by **swanso5** » Mon Nov 19, 2007 6:52 pm

- also if you get hungry, try drinking water first to see if it will fill you up because sometimes drinking water will tone down ur cravings (well it worked for me at least)

dehydration is often mistaken for hunger and before you actually feel thirsty, you already are

pylon · Post by **pylon** » Wed Mar 05, 2008 5:46 pm

i realize this is an old post, but i just joined the forum...

I too have some pretty serious food addictions, however I did embrace a healthy lifestyle change and lost 50 pounds and have been able to maintain a body that i'm very happy with.

If your issues are with food (bad choices/huge portions) then it is not a good idea to use food as a reward.. I found that spa stuff is a much better reward.. especially massages, because you don't wanna be all flabby under that towel! Although the best reward is the results!!

You have to force yourself to make the obvious changes like whole wheat or multigrain breads and skim milk! Some people really hate that stuff, but after a week or so you get used to it and after a month I found I never wanted to go back to sugary breads and fatty milk! bleh! If you don't eat a lot of veggies.. you gotta suck it up and find at least a few that you like..

Sandwiches were what really helped me get used to eating healthy.. switch lettuce for fresh spinach and put lots of cucumber for a nice crunch! and use lean meats and whole wheat buns.. *a great tip i did, was to scrape some of the bread out of the bun, making it a bowl* this takes out some calories from the bread and makes room for more veggies!!

For exercise, you really can learn to love it. Trust me! this might seem silly, but i found it helpful when i was kinda thinking about ditching a workout to just talk out loud to myself haha "you just have to do it.. otherwise you will get fat and in the long run it will make you unhappy" "think how good you'll feel in a couple hours when it's over"

Now i exercise regularly, and don't even have to think about food because eating healthy is just part of life now.. So it is possible!!

GOOD LUCK!