Obesity Discussion Forums

[Kumquat76]

I am 31 years old, and I weigh 271 lbs. Almost 2 months ago I decided I was tired of being fat and made some BIG changes. My problem is, I feel like I'm not seeing the results I would like to. Could you guys tell me if the weight loss I'm seeing is typical, or should I be losing more? Or if you have any suggestions for different things I could try, please let me know. Thanks!

Here's what I am doing:
I stopped drinking cokes and eating candy bars, fried food, all the good stuff
I started eating fruits and veggies
I snack on yogurt or lean meats (chicken, ham, turkey breast)
I drink 6-8 glasses of water a day
I try to eat between 1200 and 1300 cal. a day
Today I started keeping a food diary

I work out at Curves 3 or 4 days a week
I am thinking of adding a work out video, or something to that effect on the days I don't work out.

I've lost 10 lbs (I gained one this week) and 16". I'm proud of myself for what I have done, but I feel like I should be losing faster. What do you think?

[Chrisydj]

sounds to me like you are on the right track. losing 1-2 lbs a week is generally the way you want to lose it I know it seems slow but it is healthiest not to lose it to fast.

[Mollymouser]

I think you may be UNDER eating for your weight and exercise. At some point, if your body gets too large a calorie deficit, weight loss can slow. My advice is to have a 750 calorie per day deficit AFTER factoring in exercise ... that would equate to a 1.5 pound loss per week .... which is a bit better than you have been seeing. I know it sound silly, but if you eat too LITTLE food, your body thinks you are starving and slows your metabolism down.

In addition to counting calories, are you keeping a healthy balance of fats, proteins and carbs? That is also very important, as is getting (at a minimum) 25grams of fiber a day... or more. Be careful about yogurt... your average container of fat free or low fat yogurt still has nearly 20g of sugar and really isn't a healthy food. You want to eat at least 7 servings of veggies a day, and 2 servings of fruit, plenty of whole grains, and lean protein. If you aren't eating a high fiber cereal, start!

I've lost 85 pounds in just over 6 month on 1500 calories a day.... average over 40g of fiber and 10+ daily servings of veggies. It really does work!

Best wishes!

=^..^= MOLLY

[Kumquat76]

Thanks for the info! I upped my calorie intake and I think it really helped. I had more energy and of course, I enjoyed getting to eat more! lol I lost 3 lbs this week, so it seems to be working!

Thanks again!
Tam

[healthy_drinkr]

I don't think that there is a specific daily calorie count that you should be targeting.

The 500 calories you had for breakfast today, is most likely different from the 500 calories I had this morning.

In addition, your body will metabolize those 500 calories differently from how my body will absorb it...even if we ate exactly the same things.

In the long run, you need to train yourself to be more sensitive to your body's cry for hunger or satisfaction.

Ideally, you'll want to eat or snack...just right before you hear stomach grumblings. For some people, dizziness is an indication of low blood sugar.

I think you're off to a GREAT start...all I can suggest is that you start paying attention more to the QUALITY of the foods you eat, and not so much on QUANTITY.

It's not only the healthiest route, but the easiest too.

[Gord0n]

Im glad you put some more calories in there. 12-1300 calories is way too low for your age/weight. Like prev stated, it will cause your body to slow calorie burning. 3lb a week is a great fast pace to lose. About the maximum you want really.

A great tip if you have the patience, is get a program and track everything you eat/calories taken in. Find out what you need to maintain, and nock about 1000-1400 calories off of that, That will probably put you in the 1400-1600 calorie intake range + whatever you burn in workouts. So if you burned 500 calories at the gym, you would take in 1900-2100 calories.

The great thing about doing this, is it really opens your eyes to where your calories are comming from, and you will realize how important fruit and vegetables actually are in a balanced meal plan.

We all know that vegetables are good for us, but when I started tracking my calorie intake i was floored at how good they are. You can eat lots of great vegetables for very low calories. (Cucumbers are godly) So i take foods I really like (chicken for example) portion out a suitable amount, and use veggies to bump it up to a nice size meal.

And for snacks.... well, that takes real discapline . Mine is now apples/oranges/poprcorn(no salt or butter) Or if I really need a fix I take a whole english cucumber, dice it up, fry up about 2 egg whites and 2 tblsp of caloriewise zesty italian dressing (5cal / tblsp) and for less than 100 calories you have a meal. Remember tho, the sodium is a little high, and its 95% water so you will get hungry fairly soon after, but it will get you thru that NEED TO FEED. And keep you going untill that next regular meal.

[Kumquat76]

I started a food diary too, and it has helped a lot! It IS surprising when you can look back over what you have eaten all day. I eat a lot of fruits and veggies now and bring lots of things to the office to snack on. Wheat thins, sugar free pudding and jello, apples, and frozen yogurt. I just try to eat pretty much all day, it helps the cravings if I don't let myself get hungry.

Thanks for all the great suggestions guys, I really appreciate it!

[Mollymouser]

You will also find that foods with LOTS of fiber, and lean protein ... are great ways to feel full/satisfied.

You can DO THIS!!!!

MOLLY

[Gord0n]

Originally Posted by Kumquat76

, sugar free pudding and
jello, !

I love sugarfree jello. And at 20 calories a cup its mmmm mmm good. Put that with 3tblsp on dreamwhip (15calories per 3 tblsp of yummy goodness) and you got yourself a 35calorie desert that you cant believe you are allowed to eat its soo good.