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I need help starting :(

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I need help starting :(

Postby sarahloveshoes » Sat Nov 01, 2008 1:36 pm

Hello everyone, i weigh 86kg and am 165cm tall, this puts me at the very beggining of the obese range according to my bmi which is 31.6. Caloriesperhour.com has told me my maitenance number of calories is 2038, i have read to lose weight u need to substract 500 calories from this amount, and exercise off 500 calories a day just to lose 1kg a week. But honestly im finding it hard to eat 1500 calories worth of food, its to much for me, im getting full and heading to the kitchen to often is encouraging me to eat tastier things. However because i need to lose so much im scared that i will hit a plateau if i eat 1200-1300 calories, plus burn 500 calories a day. :(
As i have a problem with binge eating i feel like snacks throughout the day are giving me to much room to mess up, me constantly in the kitchen is like an alcoholic continually walking in and out of a pub or bottleshop. Id feel more comfortable with three sqaure meals a day, and include my snacks straight after my meal.
Im very woried about losing muscle, but i really need to lose weight for my health.

Im also finding it hard to stick to my diet, i cant even go a day eating healthy without slipping in the evening. At the end of the day, even when im content and not hungry and have eaten healthy all day i feel as if im going to die, its not a physical feeling its a psychological feeling and all in my head. I just feel like i have to eat more food, or i will die, i was thinking maybe its cus my body is so used to heaps of salt, sugar, carbs, and fat that the "receptors in my brain" are going crazy cus there deprives, like on that advertisement about what happens when u quit smoking.

I also feel like im not in control because i live at home with my parents who cook everything, they cook healthy but not neccesarily low fat. My mum thinks just because something is healthy u can eat it and lose weight like a big plate of rice, or pork mince, or baked vegetables in olive oil. They have no idea!!!!! arghh
Im a bit of a control freak and would love to be on lite and easy where everything is planned, counted and already in the fridge but i cant afford it, i also cant afford the gym, feel uncomfortable walking in my suburb with tiny dogs that cant protect me, and cant afford the gym.
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Never eat more than you can lift. - Miss Piggy

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Re: I need help starting :(

Postby liza.hyden » Sat Nov 01, 2008 8:32 pm

Obesity is a big problem now days, many people suffer health problem just because of it. According to me swimming is the best way to do exercise. It helps us in many ways. But with it we have to control on our eating habits too. We need to avoid that food which has fat. I was having the same problem then my friend suggested me to try Mark Patrick's programs. Really it worked. Their weight loss programs are designed to help eliminate the behaviors that are making people overweight. Both the physiological and psychological compulsions to overeat are addressed by nutrition, hypnosis, programming, guided visual imagery and other powerful technologies. *blatant advertising link removed*
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Re: I need help starting :(

Postby Scribbles » Sat Nov 01, 2008 10:30 pm

Oh I'm more or less the same height and started a weigh loss program on October 2nd with a starting weight of 86.2. My BMI was 31 so I know about the obese. I'm now down to a BMI of 29 and weight 80.9

I don't have any profound advice for you other than to ask yourself how serious and genuine you are about how you want to change your life around. I had the desire, but not the seriousness for years and years. I lost 13 kgs at WW only to put it back on again. I've had a couple of light bulb moments during the first 2 weeks I was starting my program. It's my program and not WW or anyone else's. One of them was that if I was going to go back to my old habits once I got to the end of my weight loss journey then I may as well not bother. Because it would have been all for nothing. Those who lose it and keep it off for years afterward made lifestyle changes. It was for a specific time period but for life.

My biggest problem has always been that I can binge. A family size pizza in one sitting. Packets of cream filled cookies day after day. Lots of food in one sitting. So I hear you.

This is my eating plan: it's around 1400 cals a day.

Wake Up: Cup of tea
Breakfast: 1 Weetbix/1/2 cup of All Bran and 150 mils of low fat soy milk
Morning Tea: small apple or banana and a cup of tea
Lunch: 2 slices of multigrain bread with 75 gm tuna and lots of salad veggies sandwich
Afternoon Tea: 3/4 cup homemade fruit salad and 100gm diet yoghurt and a cup of tea
Dinner: lean meat/fish or chicken 100g-120gms cooked weight. Veggies. Sometimes rice (a mix of brown and white). Pasta about once a week.
Supper: 3/4 paw paw and a cup of tea.

I haven't had any cravings for cakes and cookies or stuff like that since I started. The fruit feeds my sweet tooth. I keep away from trigger foods (Monte Carlo Biscuits).

Hope this helps. Chin up. You can do it!!
Never too late to start again.
SW: 74.4 kg
CW: 74.4 kg
GW: 67.0 kg
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Re: I need help starting :(

Postby Scribbles » Sat Nov 01, 2008 10:34 pm

Wanting to be 50 kgs is a bit low! 67 kg is my top range. Perhaps if you set a goal of the high end of your healthy weight range might encourage more when you think about how much you need to lose. Just a thought. I know it's hard, but you can do it!! Think about all the good things that will result from losing weight and getting down even 10 kgs. Think in terms of small goals and reward yourself every time you get there. I'm only 1 kg from being in the 70s and will reward myself when I do.
Never too late to start again.
SW: 74.4 kg
CW: 74.4 kg
GW: 67.0 kg
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Re: I need help starting :(

Postby Client » Sun Nov 02, 2008 8:30 am

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Re: I need help starting :(

Postby cherry847 » Mon Nov 03, 2008 10:24 am

Hi Sarah,

Not sure how much this helps but just throwing my 2 cents in!
A bit of advice from me is to not feel like you have to follow someone else's program, or follow every exact thing they tell you to do - if you don't want to eat the snacks, then don't! You know best what will be manageable for you. I personally eat my snacks if and when I feel hungry - I have my afternoon fruit straight after lunch and then if I'm hungry again later I'll something, if I'm not then I won't. And I've lost over 10kg this way, because I prefer to have 3 solid meals rather than always eating. But that's just me!

I know exactly how you feel about living at home, my mum was the same way..... it's very frustrating but perhaps you could talk to her about it? Maybe explain your new knowledge to her about what is healthy and low fat, and maybe try cooking some new recipes together.

If you're feeling low at the end of the day, maybe try finding an activity that will distract you. Anything works, even doing the ironing or something means you don't have hands free to snack and you're busy enough to not think of food. Or even doing your exercise after dinner would be a distraction. And if you can't get outside to go walking that's ok! Maybe get a couple of exercise dvds, a skipping rope, and a couple of hand weights and you will be able to have a great workout without having to leave the house. Toning is so important because you will burn more calories with muscle!
And finally if you really can't stand it in the evening and just have to have something, try a hot drink. I have a jarrah for chocolate cravings and it really helps!

Hope this has given you some ideas!
This week's goal... control portion sizes!
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Re: I need help starting :(

Postby Czarina » Mon Nov 03, 2008 11:28 am

cherry847 wrote:Hi Sarah,

Not sure how much this helps but just throwing my 2 cents in!
A bit of advice from me is to not feel like you have to follow someone else's program, or follow every exact thing they tell you to do - if you don't want to eat the snacks, then don't! You know best what will be manageable for you. I personally eat my snacks if and when I feel hungry - I have my afternoon fruit straight after lunch and then if I'm hungry again later I'll something, if I'm not then I won't. And I've lost over 10kg this way, because I prefer to have 3 solid meals rather than always eating. But that's just me!

I know exactly how you feel about living at home, my mum was the same way..... it's very frustrating but perhaps you could talk to her about it? Maybe explain your new knowledge to her about what is healthy and low fat, and maybe try cooking some new recipes together.

If you're feeling low at the end of the day, maybe try finding an activity that will distract you. Anything works, even doing the ironing or something means you don't have hands free to snack and you're busy enough to not think of food. Or even doing your exercise after dinner would be a distraction. And if you can't get outside to go walking that's ok! Maybe get a couple of exercise dvds, a skipping rope, and a couple of hand weights and you will be able to have a great workout without having to leave the house. Toning is so important because you will burn more calories with muscle!
And finally if you really can't stand it in the evening and just have to have something, try a hot drink. I have a jarrah for chocolate cravings and it really helps!

Hope this has given you some ideas!


I agree with Cherry, you have to find out what works for you. A lot of people won't eat much at night, but that's when I get hungry, so dinner is always my biggest meal and it works for me!

I found it hard to eat all of the calories too, healthy foods that have are high in calories are a good way to go, things like nuts, seeds, avocado, etc, can really help.

Good Luck! :D
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Re: I need help starting :(

Postby helenelizabeth » Sat Nov 08, 2008 2:11 am

With food you need to find the right balance of carbs and proteins. I have found that when I started on a weight loss program counting calories had me in a complete knot! I found I was thinking all day about food and nothing else! I have since modified my food intake to protein and produce (ie vegs, fruit) at each of my meals. Sometimes I eat 5 and sometimes 6 depending on how I feel.

I have also cut out pre-packaged food where it tells you it is low fat or something like that and stuck to a lot of chicken and fish with vegetables and included pulses such as chick peas in things like home made hummus with vegetable sticks for snacks and things. I have also found that chilling out a bit about it has helped too!

Also I have found short sharp bursts of exercise combined with body-weight resistance work has helped to increase my metabolism, burning up fat more quickly helpful.
Life expectancy would grow by leaps and bounds if
green vegetables smelled as good as bacon. ~Doug Larson


http://www.MumsWeightLossProgram.com
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Re: I need help starting :(

Postby kangagirl » Sat Nov 08, 2008 8:18 pm

Scribbles wrote:...
This is my eating plan: it's around 1400 cals a day.

Wake Up: Cup of tea
Breakfast: 1 Weetbix/1/2 cup of All Bran and 150 mils of low fat soy milk
Morning Tea: small apple or banana and a cup of tea
Lunch: 2 slices of multigrain bread with 75 gm tuna and lots of salad veggies sandwich
Afternoon Tea: 3/4 cup homemade fruit salad and 100gm diet yoghurt and a cup of tea
Dinner: lean meat/fish or chicken 100g-120gms cooked weight. Veggies. Sometimes rice (a mix of brown and white). Pasta about once a week.
Supper: 3/4 paw paw and a cup of tea.

I haven't had any cravings for cakes and cookies or stuff like that since I started. The fruit feeds my sweet tooth. I keep away from trigger foods (Monte Carlo Biscuits).

Hope this helps. Chin up. You can do it!!


Hi Scribbles, I really like your suggested menu plan - infact am printing it out now and will stick it on my pantry-door, as I am similar in cw and gw to you. You sound like you have a good workable plan, I like it...
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Re: I need help starting :(

Postby yommys01 » Thu Nov 20, 2008 2:28 pm

To lose weight you must first deal with binge. You don't lose weight by eating junks. I am not sure if this forum allows but here is link to an article that can help you deal with binge.

spamming - please dont paste links, i think having the link in your signiture is sufficient
I hope I don't get banned for this
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Re: I need help starting :(

Postby bluet » Fri Nov 28, 2008 2:15 pm

You can try to take an online test to find out how many pounds that you have to lose. And then you can create a personal daily meal plan. The reason why I like to do it online, is because we can do it anytime, and the daily plan can be switch.
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Re: I need help starting :(

Postby mumnbub » Fri Nov 28, 2008 5:02 pm

First thing- counting caleries does not work- it does not take into account sugar content or what nutients are in the food your eating. If your feeling like sugary foods at night its because your body has not recieved what it needs so its giving you those signals to force you to eat in the hope you will eat something with the missing nutrients- or you could be really thirsty, your body only gives out one sort of signal for hunger and thirst so could be either. So, make sure your eating the right kinds of food- even if you go over the caleries you supposedly should be eating and drinking at least 2L of water per day, more if your exercising. When you feel hungry, first drink a big glass of water and find a distraction, if after 15min your still hungry, take a small serving of what your craving, put it on a plate, use a knife and fork and sit down and enjoy it- really enjoy that small serve so you will be satisfied and not want to go back for more.
Also- dont think about how many caleries you have burnt, its just a number and does not know if it is a body builder on the machine weighing 90kg or an obese young woman with no muscle tone. Just work out to your limit, do a mix of cardio and weight training- both are as important as the other.
With your meals, are you able to just ask to do your own cooking? Is good practice for when you move out anyway as if you dont know how to cook properly now then you will put on more weight when you move out. If you are unable to cook all your own meals then just make sure your having smaller portion sizes. Maybe have the main part of the meal but only a small amount and serve with a salad- you can turn anything into a salad, even lasagne.

I hope this helps :)
Start weight: 98kg April 2008
22/12/08- 80.7kg
29/12/08- 81.8kg
04/01/09- 81.6kg
12/01/09- 81kg
19/01/09- 80kg
09/02/09- 79.3kg
Next goal 75kg

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