Ava
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Post by Ava on May 9, 2014 7:00:35 GMT -5
for health reasons. I have a tendency to put on weight easily, a huge appetite, and I just don't move. I drive to work and then sit at my desk all day. I drive to classes and sit at my school desk another couple of hours. When I don't have school I go home and either sit and study or sit and surf the net. I don't want to be thin; it doesn't matter to me. I just don't want to be so overweight that I cannot take the stairs because I sound like I'm going to die when I arrive to the upper floor. I feel tired doing household chores; minimal exertion leaves me out of breath. I cannot live like this, and it's dangerous for my health. I want to live long and I want to be healthy enough to enjoy life. I like to travel, too. I enrolled in the YMCA and start tomorrow. Even if I fail Statistics, this semester is over. I have to focus on ME now. I have one more semester left, two at the most. My lifestyle has to change. I cannot continue to prioritize school over moving a little bit. I also use school as an excuse, in fact. But it does take a big chunk of my time. I love swimming, the local YMCA has a pool. They have classes and exercise machines. As for eating, I have a big appetite. I'm cooking more, and trying to eat homemade. It's better than sandwiches and fast-food. It takes time and effort, too. This week I didn't cook because of the finals, but I'll do it again on the weekend. Wish me luck, perseverance, and success.
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lazysundays
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Post by lazysundays on May 9, 2014 7:05:04 GMT -5
A coworker recommended the "myfitnesspal" app. Prevents my evening binging bc I see I already reached my calorie limit. Also can plug in walking dog or standing in kitchen with "cooking-food prep" or carrying baby as exercise, so I like that the small things count. It's sucky for counting weight training in terms of calories, but I use online sites to figure out how much I burn and create my own calories for TRX etc in cardio section.
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Post by Deleted on May 9, 2014 7:06:33 GMT -5
It doesn't have to be either or, or huge changes. I've done my share of reading while sitting on an exercise bike or walking on a treadmill. Not your most vigorous workout, but moving and catching two birds...
And if you can't make big first changed, start small there too... Takes no more time to wrap sandwich stuff up in some lettuce instead of bread. Lots of places offer lighter options...
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lazysundays
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Post by lazysundays on May 9, 2014 7:10:22 GMT -5
I actually am finding that it's harder to lose weight now that I am cooking at home. I think it's because I was eating out healthy, and now it's larger portions that I am not accounting for correctly in my app and think I have calories left to eat at the end of the day. Also, I realized I can't do it all, so now less gym more home cooking. Very disappointing.
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tractor
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Post by tractor on May 9, 2014 7:11:30 GMT -5
The hardest thing to do is start. There will be many days where you're too tired, you don't want to get up, and sitting on the couch just feels better. Don't fall into that trap, get up and get moving, I promise you will feel better when you do.
You need to change your lifestyle, it will take time, but the rewards will be greater than you ever imagined.
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Post by Deleted on May 9, 2014 7:36:45 GMT -5
The simplest thing I did was cut my portions in 1/2 and I said to myself that I will eat again when I am hungry. Which turned out to be every 2 hours or so.
So, for example, I used to have 2 pieces of toast for breakfast, so I went to 1. And then when I got hungry again I would have something small, like a handful of grapes. I also brought in a small bowl (1/2c or so) and that became my portion size. I also stopped using a large plate for dinner and I use the same size as the kids now.
I also cut the cream and sugar out of my coffee because I read somewhere that you could lose 10 lbs in a year just making that change without doing anything else. Also, pay attention to other places that you're drinking your calories. I love my beer so I have to be mindful that I can consume 600 calories just hanging out with friends.
I think paying attention to what is going in your body is a great start! Small changes can turn into big results. But if you try to change too much at once you're going to quit.
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steph08
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Post by steph08 on May 9, 2014 7:40:01 GMT -5
I use myfitnesspal as well - great app! You can track your calories, plus you can put in a goal weight and it automatically tells you the amount of calories you can eat in order to maintain weight, lose .5 pounds/week, lose 1 pound/week, etc. I also love the barcode scanner - I don't have to search for every single food, I can scan a box/package and the information pops right up.
Keys to cooking at home - MEASURING! You might *think* you are only having 1/2 cup of mashed potatoes or 2 ounces of spaghetti, but the truth is that you're most likely putting at least double that on your plate and not accounting for it correctly when you count calories/put it into the app.
Add everything into the app - don't forget the butter you put on toast or the cream cheese you put on a bagel, etc. And drinks! Drinks! Milk has a lot of calories (even the fat-free that I drink). We just switched to diet iced tea/lemonade - it tastes great and has no calories, no carbs, and no added sugar.
Use smaller plates - we tend to want to fill up our bigger plates with more food when we don't really need it. Use smaller plates to trick your mind and stomach into thinking you are having more food than you really are.
Drink lots of water!
I was just diagnosed with gestational diabetes, so my DH and I have been following the GD diet. We limit carbs to 45-60 at meals and 15-30 at snacks, usually less and we pair it with a protein to keep us feeling full. We actually eat more, just less junk. I eat 3 meals and 3 snacks each day. Breakfast/lunch is usually the same for me - breakfast is scrambled eggs, turkey bacon, one piece of toast, and two cups of milk. Lunch is something like chicken/brown rice, turkey burger/kale, chicken salad, etc. Dinner we try to rotate, this week we've had salmon, tacos, chicken salad, and tonight we'll have steak. Plus small carb (potato/rice/pasta) and a veggie (salad, kale, green beans, broccoli, etc.). Snacks are things like strawberry/yogurt smoothie, turkey pepperoni/cheese stick, pack of almonds, etc.
Also, instead of devoting an hour at a time for exercise, break it up throughout the day. Walk 10/20 minutes after each meal - I do this too because it helps lower blood sugar. At the end of the day, you have walked 1.5-3 miles.
You wouldn't believe the amount of carbs in some foods - I really had no idea until I actually had to pay attention to them.
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Cookies Galore
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Post by Cookies Galore on May 9, 2014 7:45:23 GMT -5
I lost 30 pounds in 2012 and an additional 10 last year. I did it slowly, losing no more than two pounds a week. I did use my fitness pal and it's become such a habit that I still use it. I started my weight loss with pilates videos at home (check out Blogilates, it's all free) and using the elliptical machine at the gym at work. When the weather started to get warm I went for walks outside and I slowly got the nerve to try running. It was hard but I now love running and I get antsy if I don't get out on a nice day.
It was really hard to get started and to keep going, but after I finally lost that first five pounds (I think it took six weeks), something clicked in me and I kept trudging along. It's still hard on some days; I'm lazy and I still feel like I'm overcoming a lifetime of inactivity. It's hard work to lose weight and keep it off, but it's some of the most rewarding work I've ever done. You can do it!
If you ever need advice or motivation we are here for you!
ETA: I bought a cheap kitchen scale so I could measure food. I had to be honest with my serving sizes and not guess! My fitness pal has been an eye-opener.
I am meghan981 on my fitness pal if anyone wants a buddy.
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constanz22
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Post by constanz22 on May 9, 2014 7:47:01 GMT -5
Weight Watchers is wonderful if you can commit to it. You can do it online, which may be better for you with your busy schedule. For me personally, I have to go to in person meetings or I won't follow it. I don't go anymore because they changed almost all of their meetings to their WW store and it is not an easily accessible area or meeting times for me and since I stopped going I have put back on everything I previously lost.
Lots of planning and cooking ahead helps. When I was following it, I would do a lot of prep and cooking on the weekend. I'd make a batch of the veggie soup so I could just dish out a cup to take to work each day. Lots of salads, cut prep veggies and fruits for the week. Really, the basics of WW are lean proteins, whole grains, veggies and fruit. There are a lot of "fad" diets out and some work great for some people (Clean eating, low carb, Paleo, etc,) but WW is really easy to follow and you don't have to 100% cut anything out of your diet as long as most of the time you are eating health foods.
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sheilaincali
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Post by sheilaincali on May 9, 2014 8:43:31 GMT -5
I've lost a significant amount of weight in the past 6 months. It's all about cutting the crap out of your diet. A lot of "diet" food is actually loaded with carbs (with your body treats like sugar). Focus on the good foods like veggies and lean protein.
Switch to proteins and veggies as your primary source of food. Cut out the extra carbs (croutons on the salad, the slices of bread with breakfast, hamburger bun, etc.)
the soda (empty calories in the regular ones and too many weird, artificial ingredients in the diet ones). Drink 64 ounces of water a day.
Plan ahead! My diet is very specific and not for everyone, but the planning part still applies.
Make enough for dinner on Monday night so that you have a lunch size portion leftover for Tuesday's lunch. Make up some Go packages of snacks. DH likes Veggies in the mornings and fruit in the afternoons. At night he'll make up a little Tupperware of snap peas, celery, and carrots and another of strawberries, blueberries and raspberries to have as snacks.
Start reading the labels of everything you buy. We make an effort to not buy anything "pre-made" and nothing with more than 5 ingredients in it. It's eye-opening to read what is in some of the foods we buy. Yuck
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sunshinegal1981
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Post by sunshinegal1981 on May 9, 2014 8:45:31 GMT -5
I second what meghan said. Get a food scale, and use myfitnesspal. I purchased this one: www.amazon.com/gp/product/B009EUPMFK/ref=oh_details_o00_s00_i00?ie=UTF8&psc=1Can't say enough good things about it. Mfp also has a feature where you cook a big batch of a recipe, enter the amounts of the ingredients you're putting in, then decide how many equal-sized portions you're splitting it into, and it'll tell you the macronutient/energy breakdown per portion. It's a bit of a pita on cooking day, but soooo nice to have when you're eating pre-prepped from-scratch meals.
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NancysSummerSip
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Post by NancysSummerSip on May 9, 2014 8:49:27 GMT -5
Don't be locked into what you have to eat at certain meals. I love breakfast food, but it's not the easiest thing to take to work. A turkey sandwich on whole grain bread, however, is not a problem. I frequently switch meals around, having the lightest (breakfast-type) meal at night.
I get some of my fruits and veggies by making homemade smoothies, a few at a time, and freezing them. Then I can grab one and go when I need it.
You can do this, Ava. I've lost 70 pounds, with more to go. It's not a sprint, it's a marathon. And a lifelong marathon at that.
Buy good spices and seasonings. I get mine online from Penzey's. It's incredible how much better food tastes when it's seasoned well.
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Deleted
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Post by Deleted on May 9, 2014 8:50:18 GMT -5
Quite frankly, if you are a 'i can live by a rule' person, just eliminate corn from your diet.
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swamp
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Post by swamp on May 9, 2014 9:31:22 GMT -5
I'm also a fan of myfitnesspal. I'm down 32 pounds.
And nd just walk more. Go for a 10 minute stroll at work.
If you want to reaaly work out, go to fitness blender.com.
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Post by Deleted on May 9, 2014 9:38:31 GMT -5
I also recommend myfitnesspal.com and will be spending more time reading posts of friends now that I'm about to retire. I enjoy the Community boards and no matter how much you have to lose, you'll see success stories (with Before and After pics) from people who have done that, and more.
What's working for me is 5:2 fasting and they have a whole board on that. Two days a week I take in only about 1,000 calories, mostly fruits and vegetables, and 8 oz. of Greek yogurt with honey at bedtime. Most people restrict it to 500, but I do some pretty heavy cardio and, at 5'7 and 131 lbs., I really don't need to lose anymore.
You'd think that fasting 2 days a week would make you want to pig out the other 5; it hasn't worked that way for me. Even on "normal" days, I'm now more likely to ignore minor hunger pangs, or go for baby carrots dipped in salsa instead of something crunchy and salty (or worse, sugary).
Good luck and I hope to see you on MFP! (I use the same name there.)
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Post by The Walk of the Penguin Mich on May 9, 2014 9:39:45 GMT -5
We started this too a couple weeks ago.
I decided that we are going to get rid of pasta, rice, bread and potatoes. It is not so much 'low carb' but more that TD and I have NO self control when it comes to these things. If I make soup and pick up a baguette (the local bakery is very good), we will eat the whole baguette!
I've been using hard boiled eggs as snacks as I discovered I get a lot of 'bang for the buck'. 2 for breakfast holds me a long time. Dinners are usually large salads with every veggie in the fridge thrown in and a little vinaigrette, or grilled lean meats and at least 2 other veggies.
We usually have one lunch, one dinner out each week. We're not so strict here.
I'm down about 4 lbs in 2 weeks, so it's working ok for me. Even more importantly, as I can't do a lot of weight bearing exercise with walking being so difficult.
This isn't cheap though.
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NancysSummerSip
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Post by NancysSummerSip on May 9, 2014 9:52:50 GMT -5
Healthy eating isn't always the cheap way to go. But what you save later - on medication, doctors, hospitalizations - makes it worth it.
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swamp
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Post by swamp on May 9, 2014 9:57:16 GMT -5
Healthy eating isn't that expensive. I have a yogurt or cheese stick and apple, oranges, or other fruit for lunch. It's cheaper than mcdonalds.
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happyhoix
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Post by happyhoix on May 9, 2014 9:58:09 GMT -5
I started getting raw veggies and taking them for lunch every day. You can make several containers a few days in advance, and you can eat a whole lot of raw carrots, cucumbers and bell peppers for not many calories. I bring some hummus to eat with them.
I used to stop at the walking track every day on my way home, but I had to start working long hours and it would be dark by the time I got there, especially in the winter - or too cold, or, in the summer, like a sauna, so I wasn't as dedicated as I should be. No gyms on the way home, and I figured if I had to drive out of my way to go to a gym I just wouldn't go. So we got a treadmill at home and I use it for 45 minutes a night most weeknights (walking not running), good for stress relief if nothing else.
I have a horrible metabolism (thanks mom and dad)- all my siblings are overweight - and losing weight has always been a struggle. Nice big appetite, and I have to get down to 800 calories per day or less to actually lose weight, but these days I'm just trying to stay active, to reduce stress and to eat a lot of veggies and fish. I'll never be a size six but maybe I won't die before I retire.
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sesfw
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Post by sesfw on May 9, 2014 10:51:06 GMT -5
We lost our weight by counting sodium, not calories. THIS IS A LIFESTYLE CHANGE. Limit is 1500 mg per day. Start reading labels and be ready for shock.
The only two cereals we have found with Zero sodium is regular oatmeal and shredded wheat. We eat a lot of fresh fruits and veggies with zero, and always have dark chocolate around the house, also zero sodium. Unsalted nuts are also great.
It isn't what you eat, it's how the seasoning is. Compare a 'low fat' product with the regular and most of the time the sodium has increased. Compare brands. Best Foods mayo has 90mg per 2 T and Kraft has 75mg per 2T.
A serving size of meat is the size of a deck of cards and has 75mg naturally. Any unseasoned meat. Milk, any milk, has 120mg per cup. Flour tortillas have about 250mg per and corn have 5mg. Bread has between 120mg and 180mg per slice.
Several things are off our diet permanently. Chinese food, Mexican food, pizzas.
Good luck.
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NancysSummerSip
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Post by NancysSummerSip on May 9, 2014 10:51:27 GMT -5
Healthy eating isn't that expensive. I have a yogurt or cheese stick and apple, oranges, or other fruit for lunch. It's cheaper than mcdonalds. True, if you shop right - buy in season, freeze what you don't need. Oh, and eat what you buy. It gets expensive when it gets thrown out. BTW, this thread has been very civilized in its tone. And lots of good ideas here.
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HoneyBBQ
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Post by HoneyBBQ on May 9, 2014 10:51:54 GMT -5
You've gotten a lot of good advice. You might also try walking. Just 10 minutes a day, then up it to 15, then 20.
From the food aspect, fill half your plate with veggies or salad. 1/4 with protein or main course, 1/4 with a side dish or bread. Drink lots of water. Broth based soup can fill you up, too.
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tloonya
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Post by tloonya on May 9, 2014 11:03:27 GMT -5
We lost our weight by counting sodium, not calories. THIS IS A LIFESTYLE CHANGE. Limit is 1500 mg per day. Start reading labels and be ready for shock.
The only two cereals we have found with Zero sodium is regular oatmeal and shredded wheat. We eat a lot of fresh fruits and veggies with zero, and always have dark chocolate around the house, also zero sodium. Unsalted nuts are also great.
It isn't what you eat, it's how the seasoning is.
Good luck. Are you serious? You mean if I season my loaf of bread correctly - I can eat it whole? Because as you said it is not WHAT you eat... Correct way to put it is 'it is not what you eat, it is HOW MUCH of it you eat!' Eat all you want but in smaller amounts. If you need to lose half of you - start cutting portion by half. See the result...proceed with cutting portions or be happy with the result!
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sesfw
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Post by sesfw on May 9, 2014 11:30:44 GMT -5
I season my loaf of bread correctly - I can eat it whole?
Yes ........... try a loaf of bread without sodium.
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swasat
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Post by swasat on May 9, 2014 11:42:22 GMT -5
Lots of cool advice here. One thing that helps me immensely is to not bind myself to eating. You don't HAVE TO eat breakfast and/or lunch and/or snacks and/or dinner. Its ok to skip a meal if you are not at all hungry. Our bodies tell us when they need food. If you feel full at breakfast time that means your body is not wanting food then. So skip breakfast. I give myself a range of times to eat. Breakfast has to between 7-9 am. If I am not hungry anytime in between I skip breakfast that day. Inevitably, that day I am hungrier earlier in my lunch time range of 11:30-1:00 pm. Dinner time range for me is 6 - 7:30 pm. My eating times depend on my day's schedule. For e.g. if we go for a team lunch at work, usually I am less hungry and hungrier later for diner. So I will eat something light around 7:30pm. Basically, listen to your body and you will be ok.
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souldoubt
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Post by souldoubt on May 9, 2014 12:09:38 GMT -5
I'm a guy so what's worked for me may not always translate as well for the opposite sex. When I buckle down of my 3 main meals breakfast is the biggest, followed by lunch and dinner is the smallest meal. I cut out alcohol for weeks or months at a time not because I drink a lot or even regularly but because a few drinks are basically empty calories and if I do go out with friends to drink I'm less likely to exercise the following day. Balanced meals mean a healthy amount of fats, carbs and proteins and all of my meals have fruits and or veggies. I eat dinner before 7pm and eat nothing after that and this meal involves less carbs than any other. Early on when I start doing this I'm hungry when I go to bed and my stomach may grumble but after a week or so my body adjusts and I wake up hungry at which point I eat breakfast to kick start my metabolism.
All the while I continue to exercise 5-6 days a week but one huge advantage I have is the gym by work I go to during my lunch break. I work a desk job too and part of my problem is getting so busy at work that I don't get up and take walks. Even though I go to the gym regularly my metabolism has slowed down a lot because I'm stationary for 40+ hours a week in front of a computer. If you need to set a reminder in outlook to get up and take a 10-15 minute walk a few times a day just so you get up and move and give your eyes a break from staring at a screen.
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greeniis10
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Post by greeniis10 on May 9, 2014 12:12:31 GMT -5
We lost our weight by counting sodium, not calories. THIS IS A LIFESTYLE CHANGE. Limit is 1500 mg per day. Start reading labels and be ready for shock.
The only two cereals we have found with Zero sodium is regular oatmeal and shredded wheat. We eat a lot of fresh fruits and veggies with zero, and always have dark chocolate around the house, also zero sodium. Unsalted nuts are also great.
It isn't what you eat, it's how the seasoning is.
Good luck. Are you serious? You mean if I season my loaf of bread correctly - I can eat it whole? Because as you said it is not WHAT you eat... Correct way to put it is 'it is not what you eat, it is HOW MUCH of it you eat!' Eat all you want but in smaller amounts. If you need to lose half of you - start cutting portion by half. See the result...proceed with cutting portions or be happy with the result! sesfw is specifically referring to sodium. I agree that if you eat half of everything you normally do you probably will lose weight. However, I do exactly what sesfw does: I monitor sodium FIRST. And sugar. Reading labels is key. Some brands of PLAIN greek yogurt are loaded with sugar while others are not.
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Sam_2.0
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Post by Sam_2.0 on May 9, 2014 12:33:47 GMT -5
I lost the most weight when I went gluten-free. I am not a big fan of breads/pasta anyway so I just never replaced them. However, reading the labels carefully meant that I cut out most processed and junk food. Right now I try to focus on getting in lots of protein and fiber at each meal. I can be satisfied with less if I have the right mix of nutrients. Right now I am tracking in MFP to make sure I don't gain too much but still keep track of my nutrients.
I've been making green smoothies for breakfast & lunch. They pack well in canning jars and are easy to assemble. I found a chart on Pinterest, but the basic recipe is 1) liquid - water, almond milk, juice, about 8oz, 2) greens - kale, spinach, broccoli, 3) fruit - apple, banana, handful of grapes, 4) veggies - carrots, cucumber, bell peppers, squash, 5) extra protein if desired - flax meal, oat meal, protein powders. To keep it cheap and easy to prepare I use a lot of frozen veggies and fruits. I also mix up 2 smoothies at a time, they will store for about 24 hours in the fridge. My drinks today cost about $2.50 for both of them and contain 3 servings of fruit/veggies, protein, and plenty of fiber. One 16oz drink will keep me full for about 4 hours and has 300 calories or less. And I know that I am not getting some of the weird ingredients that are in normal meal replacement shakes. "Green Thickies" is a great site to look at for substantial meal replacement shakes.
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Artemis Windsong
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Post by Artemis Windsong on May 9, 2014 13:57:05 GMT -5
I started logging food, activity, water and weight on calorie counter. I was surprised at how high my calories were the first few days. I cut back a little at a time to get into my range.
My food/activity wrecking time is traveling. Sitting too much and eating the wrong foods for quick meals out.
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Nazgul Girl
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Post by Nazgul Girl on May 9, 2014 15:10:26 GMT -5
I've lost 18.1 lbs so far since last fall, and I want to keep on my good trend, so, since my daughter has had great success with myfitnesspal, I decided to join today. I just completed my food diary for the first part of the day, and I can see where I've missed some chances to improve my caloric intake, so I already feel motivated and happy. I had gained about 4.5 lbs back again, and just got it off, down to where I was a little below than before, and I don't want to go backwards again.
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