I would check out the Glycemic Index of foods and look for lower-GI fruits than bananas and grapes. I believe berries are pretty low-GI.
If you’re looking for more fiber and need your chips, consider a whole-grain chip instead of a high-starch chip.
Have a savory dip or marinade with your pork chops.
Put some mayonnaise on your tuna and salad, it’s ok.
Have grape or cherry tomatoes instead of grapes. Have them with ranch dip.
Add some cheese to your diet, unless you can’t (I see you are having soy milk).
I bet if you reduce the GI load in your diet you will not be craving sugar as much, and then you won’t feel starved (you said you weren’t starving, just craving sugar).
Thanks! I will definitely switch out the grapes for grape tomatoes (love them!). I’ll check out your link too.
The issue is that I avoid grains and foods with preservatives in them. So, the whole grain chips, mayo and ranch dip are out. I suppose I could figure out how to make my own mayo, and I have made a mayo-type dressing before (with egg yolks, coconut and olive oil and lemon), so maybe I’ll whip some up this weekend. I am also avoiding milk products right now because I’ve had a break out of eczema, and it seems to be related to dairy in my case. I LOVE cheese and milk, but have to take a break from it once in a while.
I couldn’t do Core, but a lot of old-timers at my meeting liked it. Even with the new program (which was tweaked again last month), it’s easier to eat out, but it still can be challenging. My mother-in-law, for example, cooks with butter and lots of it. Even though some of her dishes are really, really, really good, they’re off-limits to me because of that because it’s just not worth it. (I keep a frozen WW dinner at her house in case she makes something that I absolutely can’t eat.)
And lots of restaurants don’t make their nutritional information available, and they can be cagey about the ingredients in their food. I don’t eat at Carrabba’s for that reason; the last time I ate there, I asked about a sauce and was told that they couldn’t give out that information. So until they change this policy, they’ve lost a customer. :shrug: But there are still lots of restaurants where I can eat; Cracker Barrel, for example, is one of them, as is the local Chinese joint.
I should correct myself: WW cut calories too low for me, personally, but it’s not some crazycakes tabloid diet that is unhealthy for everyone. I just meant to share my personal experience and say that if someone tries a calorie-restriction plan and still feels hungry, it might really be that that’s not enough food for them.
I do also find that my blood sugar spikes and plummets if I eat a primarily-starch meal. Yesterday I had a fruit smoothie (no added sugar) and a giant bowl of corn Chex because I just couldn’t get it up to make something real. Well, even with the fiber and dairy, 3-4 hours later I was shaking and judgment impaired from low blood sugar and stuffed 4 pieces of pizza into my face for dinner. Sigh. One day I’ll learn. If I’d had the exact same number of calories, but swapped out the cereal for something with some protein and fat, I’d have been fine.
Today’s challenge is that I’m really sick. I have a horrible sore throat and swollen tonsils, and I can feel that my body is valiantly trying to fight off this nasty rhinovirus that’s going around. I took the kids to Bruegger’s for lunch because I couldn’t think of what else to do. I went to the Y and strolled around the track, and I’m hoping to have energy enough to make some squash soup this afternoon, but I’d rather crawl into bed.
Neither. I’m talking about a larger mass of lean muscle burning more calories. Not just after a workout, but in general. Now you’ve got me questioning if it’s true, but I’ve heard it from multiple independent credible sources.
That last study that you linked to sounds pretty flawed, as they only tested after a single workout.
tdn, again I can’t be bothered to look up the citation for it, but I read an article once that calculated a woman who weight trained for six months would initially build enough muscle to burn 60 extra calories a day.
With regards to using exercise to lose weight, it is really important to make sure you are exercising at a level where you are sweating and breathing hard. You want to be working hard enough that your body is using your fat as energy. At low-levels of exertion, your body does not tap into your fat stores.
For example, say you wanted to burn 300 calories. If you walked off 300 calories, your body will only use the available carbohydrates in your blood stream for energy. At the end of your walk, you will have fewer carbs in your blood stream but your fat stores are the same size they were before. But if you ran 300 calories, your body will burn some of your fat stores in addition to the available carbohydrates. When you are done running, you will have less carbs in your bloodstream and less fat on you than when you started.
From a mathematical standpoint it doesn’t matter-300 calories is 300 calories. But it will make a difference in how you feel. Your body does not want to use fat energy in your day-to-day sedentary activities. So if you just cut back on food and force your body to burn fat for energy, it freaks out. It thinks it is starving and will lower your metabolism, make you lethargic, and make you feel hungry. It does everything it can to preserve the fat stores. But when your body burns fat during exercise, it doesn’t care. It doesn’t miss the fat after it’s gone. Your body forgets about the fat it burned during exercise. In addition, your body will up your metabolism the harder you exercise. It fills your body with energy so you can be ready for the next heavy exertion.
All exercise is good, but it’s important to be realistic about how the exercise you are doing applies to your weight loss goals. There are many benefits to walking for a few miles, although the effect to your weight may be small. To get a big effect to your weight loss, make sure your exercise is at a level where you are burning fat stores during the activity.
That hardly seems worth it. Then again, that’s an extra 420 colories a week, so it’s a small help.
I’ve heard some sources say the it’s the short bulky muscles that do that, so weight train. Others said that it’s the long lean muscles that do it, so aerobicize. I’m playing it safe by doing both!
I definitely get to the sweat/breathe hard point but I’m wondering if it’s more effective to get to the “OMG I’m literally dying” point using an interval method for shorter lengths of time-what do you think? Also, how long would you say the sweating/true exertion length has to last? For example, on the elliptical trainer (I use one of the miserable new Precor’s that you can’t cheat on using your body weight) I can generally make it 20 minutes before I have to reduce the tension and then spend 5-7 minutes at the lower tension before I can start working my way back up to a higher tension.
Great post-what you’ve said strongly applies to me. I have never been able to take it off with just diet or just exercise. It really has to be the 2 together for me to drop weight. I lose the most on a high protein, low fat diet with very few processed carbs.
Sounds like you’re talking about the former case, then- bigger people burn more calories just by existing, especially muscle (because it works). That’s mainly what I was getting at, and it’s true as far as I know.
But also, people with healthy muscles are more likely to not mind taking the stairs or taking two trips with the groceries or walking the dog. If it’s easier to move, you’ll do more of it.
And after a couple years of consistent training, couldn’t you get up to between 100 and 150 calories per day? 60*4 six-month periods is 240, but I’m assuming a nonlinear curve. At the top end that’s about a thousand calories a week, a bit more significant and definitely helpful for long-term loss and maintenance.
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What’s the most accurate way of measuring caloric output and caloric needs? I use a Polar HRM with a calorie count, but even with setting its data (gender, age, etc.) and doing its fitness test, I still feel it runs pretty high. If I wanted to shell out a few bucks (how many?) could I do one of those run on a treadmill with a breathing tube things to get a more accurate result? Would it be helpful without knowing how my base metabolic rate? Is there a way to determine that?
I have a Garmin w/ GPS and I feel it runs high as well. You’d think it would be more accurate.
I’ve had my BMR measured properly and if I recall correctly, it cost me $125 or so. The VO2 Max test your referring too measure how well you handle oxygen (my husband has to do one every year, lol @ him!), though there may be something similar out there that will measure how/what you’re burning during exercise.
I lost 30 lbs last year on Weightwatchers online and found it reletively easy to do. I tried going to meetings a few years ago (before the last 2 changes to the plan) and I found it a) humiliating as the leader was mean and b) I was starving all the time. My sister lost a bunch of weight in 2010 with WW online so I gave it a go and it worked for me. I was doing well then got derailed with a move across country, stress over trying to deal with selling a house via short sale, knee surgery and many other things. I didn’t lose anymore but I didn’t gain any either so at least I seem to know how to maintain when I get to that point
Just before Christmas I was given the all clear by the ortho to start gentle exercising again so walking everynight for at least 30 mins and there is an all woman gym near work that does water aerobics at lunch so when I am in town I am going to do that. I am back on weight watchers and my weigh in is Friday morning and I feel like I am doing really well. I have to remember to drink more water. I want 20 lbs more off by my birthday in April which is more than reasonable. Good luck everyone
Water is a big thing! I want to remind everyone in this thread to drink more water! I remember the last time I did low-carb I was having trouble losing at all in the first few weeks. Well, I wasn’t drinking hardly any water. Once I started, weight fell off.
I’m pretty sure we can all agree that no matter how much we have to lose and how we’re going about it, staying well hydrated is very important.
You’d probably want to work out at least 20 minutes in the fat-burning zone. If you work out less than that, your body won’t really make permanent changes. You’ll burn calories, but you won’t see changes to your metabolism. If you work out longer, your body will make permanent changes to allow more energy to get to the muscle and more efficient waste disposal away from the muscle. If you can exercise for 40-60 minutes, that’s probably the best tradeoff between the time invested and the results you’ll see.
It’s okay to work out hard as long as it’s not so hard you have to stop. For weight loss, it would be better to run 3 miles at a 10 minute pace than sprint 1 mile at a 6 minute pace and then collapse with exhaustion. But if you can do a combination of sprint-jog-sprint-jog then that’s great. The sprint phase will force your body to make changes to become efficient at that higher level of exercise.
So I looked into MyFitnessPal. Unfortunately, the company demands nearly complete and total access to every single part of your Android phone–or you can’t use it. Ostensibly it’s so they can “track bugs better.” I guess I could try the web version though.
Thanks for the info! Just to clarify though, I do work out for 60 minutes or more at a time, just that I can’t do any longer than 20 to 25 minutes with my heart rate above 170. I need to take a few minutes “off” at lower tension or speed and then accelerate back up for another 20 to 25. I would love to do all 60 at such an elevated pace but I’m just not there yet. I probably lose 10 to 15 minutes in 60 in at a recovery rate.
I can definitely do the sprint-jog-sprint-jog thing now (just tried today). I think in the past (like this last year) I’d get too tired to run many intervals and quit because I hadn’t focused on concentration and endurance. But I’ve built it back up to 60 minutes and want to weave this in.
One of my goals is also to conquer the step mill, which is a beast. I’ve heard people burn a great deal of fat on that machine.
Finally, I’ve turned into one of those minimalist shoe assholes. Are any of the rest of you wearing Vibrams or Merrells? I opted for the Merrells because they don’t invite commentary from others (they look just like other shoes). I absolutely adore them.
Sorry for the double-post but I had the absolutely the same social experience with WW, although I did drop about half the weight I wanted to while I was on it before starting b-school. The leader was fine but the overall the group I joined wasn’t the right fit. My personal feeling is that almost everyone who later Gen X, Millenial or younger does WW online. I was the 2nd youngest person there, the youngest had gone to high school with my sister and we were both single, in grad school and the other group members made us feel like interlopers and would frequently even mock my sister’s classmate (you know, for having the audacity to suggest the Sparkpeople App or whatever).
I’m im, need to lose 5 holiday pounds to put me back at my standard “I would love to lose 5 lbs”. It would also be great if I could lose those 5lbs too.
I’m formerly obese, maintaing a 75lb weight loss (March will be 7 years). I do a combination of: whole foods, calorie counting, volumetrics and low carb. As much as I hate exercise, I’ve been on the treadmill TWO DAYS IN A ROW (ohmygod). My exercise goal is to get my heart rate up between 130 and 150 for about 30 minutes (45 total minutes of exercise with warm up and cool down). I am watching Breaking Bad on Netflix streaming on my phone and I’ve told myself I can ONLY watch it on the treadmill. It’s surprisingly good incentive.
I don’t like being hungry, so I carefully manage my eating. Typical day: B - 2 scrambled eggs with salsa, L - big salad with some form of protein (grilled chicken), lite dressing, S - fruit (love oranges, mangos, grapes and I don’t care how much sugar is in it), S - tall non fat latte, D - lots of veggies, measured portion of protein. I try to aim for 1400 - 1500 calories.
Once I get focused and start eating on plan, tracking my food, exercising, the weight normally drops off pretty quickly.
I just checked out MyFitnessPal on my iPod Touch and online and I like them both pretty well. I was using MyPlate (from Livestrong.com) before and this seems nicer - at least they have good and free smartphone app (I can’t speak for anu-la1979 and the Android!)
I wonder how long I’ll be able to keep up my Fitocracy account along with this one. At Fitocracy I can brag about how much I lift weights. At least with MyFitnessPal it is really easy to copy food and exercise. That seems to be its selling point.
I guess I could try the web version though.