Weight loss

By Turtle Latest Reply 2011-08-19 12:10:44 -0500
Started 2011-08-18 18:47:38 -0500

I am heavier than I have ever been. It is hard on my knees and back and of course my diabetes. I feel so bad about myself. I look bad and feel bad. I need help losing weight and cannot do the fiber thing. Can anyone help me please?

11 replies

keek 2011-08-19 10:53:59 -0500 Report

So, I am no expert. I do agree with Ray's advice. Let me add a bit of my own. Figure out what makes exercising more appealing to you. If you HATE running, don't start of trying to run everyday. Try biking, or walking or swimming or something that won't feel like a huge chore. I used to be really against the treadmill, so I started out walking outside with my boyfriend. I have worked up to using the treadmill and to jogging outside.
I also need a routine. I exercise in the morning everyday, but sometimes I need encouragement to stick to my plan. I have a few friends who all agreed to add (at least) 30 minutes of daily activity to their lives for 100 days. We checked in with each other to provide encouragement and for inspiration (I sometimes forget that the time I spend vacuuming, mopping and scrubbing the shower walls count as exercise). We have stuck with the plan well after the first 100 days. :)
In my experience weight loss is a combination of managing two things: calories out and calories in. If you eat less but don't burn more, or burn more but don't eat less you probably see the results you want.
Turtle, push yourself, but be kind to yourself. The process is long and sometimes you will feel like you aren't getting results but it takes perseverance. Good luck and keep us posted!

RAYT721 2011-08-19 05:43:31 -0500 Report

This is a repost of an article that I wrote here and on Obesity Connect called "Weight a Minute." I hope that some of the tips will help you. Feel free to write me publicly or privately if there's anything that I can do or say to help you. Don't give up!

Now Just Weight a Minute …

People have been looking for that magic pill that will erase excess weight for years now without success. There have been many programs and products that have made millions of dollars off billions of frustrated dieters. The result? Our society is still overweight but to a dangerous level from the complications of obesity.

If I had all of the answers I would right now be writing what I believe would be a best-selling, billion dollar-earning book rather than writing a discussion post here. I am neither a doctor nor dietician but I am a crazy old man with some common (and not so common) sense tips on how I have lost 30 pounds over the past year. If my plan were easy, I would be discussing it on my own talk show rather than amongst my Obesity Connect and Diabetic Connect friends. It’s NOT easy! But, I love you all that if just one tip can help one person, I’m satisfied.

A few months ago a co-worker came up to me and said, “Ray, You are looking so good” and asked, “How did you do it?” I was flattered and happy to share my story but with each tip I offered she replied with expressions like “I couldn’t do that,” “I don’t like that,” and “that won’t work.” I was thinking to myself, “how about if I take you outside and bludgeon you?” It is understandable that the points that I am about to make are, I believe, true for ME and for my body and likes/dislikes and my tastebuds.

1> Do not starve yourself. Make sure to eat at least three meals a day but with the right portions, you may consider eating 5-6 times a day whether it is a meal or a snack. Breakfast is the most important of all of your daily meals. It helps to fuel your body and you have the whole day to burn the calories. Some people will eat after a certain time at night while others would not consider it. Since I refuse to cook for you, I will leave that decision up to you.

2> Water has many properties and most of my research suggests a minimum of 64 ournces of water daily. This doesn’t mean you should go run outside in search of the garden hose. You can work up to that goal a little at a time. I want to say that tap water is better for you than bottled. Why? Tap water is regulated better, has fluoride, and is substantial cheaper than bottled.

3> Portion control is very important when it comes to a weight loss plan (I hate the word diet). Might I suggest investing in a decent quality scale in order to stick to your plan for counting calories, carbs, etc. Another suggestion is to journal your food. There are many online free services available to you. Simply ask me if you would like referrals to them. By weighing your foods you will be more accurate in sticking to serving size portions.

4> Do NOT weigh yourself daily! There is nothing worse than looking at a one pound weight gain one day even if there’s a two pound loss the next day. The key is losing weight is to be realistic on what’s a safe and sane target per day or week or month. If you are intending to lose ten pounds a week for ten weeks to lose your hundred pound goal, the only thing you’ll lose is your sanity. Slow and steady wins the race.

5> Take baby steps. Make a change that you can live with and live with it before making another change. Nothing will burn you out more than a complete lifestyle change overnight which is why many New Year resolutions do not usually last long. Sure, you’re fired up … but will you stick with it? For me the answer is no.

6> You may wish to consider swapping certain ingredients in your favorite recipes for healthier options and/or to check out new recipes online and in cookbooks or with friends. You don’t have to deny yourself of everything you’ve ever loved. Be sensible in finding alternatives: sugar free for sugared products (if your body tolerates it); lower carb/calorie/fat/sodium this for higher amounts of that; brown rice and breads instead of white. Read the labels!

7> You do not need a gym in order to exercise. Go for a walk; touch your toes; dust your ceiling; grab one pound cans … whatever it takes!

8> Shopping when hungry or unprepared are both bad ideas. Make a list of what you need so you won’t buy what you want. Leave tempting family members art home to avoid having ice cream and Ho Hos tossed in your cart or with that whining “Can I have this?” … that goes for spouses as well as children. If you let your family plan your diet, you’ll be dipping fruit loops in marshmallow crème for dinner tomorrow.

9> Add some new products to your eating plan and find new ways to try them. Don’t like fish? It may be time to try again. Our tastes change every so often that we are no longer the child we were twenty or so years ago. Maybe that explains why many of us are still addicted to sugar? I’m just sayin’

10> Finally, don’t go out rewarding yourself with new outfits if you are sincere about a drastic weight loss program. Consider shopping in thrift shops or for elastic waists and baggy tops for interim clothing to make more room in your budget for a celebratory wardrobe when the time comes. If you are five or so sizes from your target, you could spend thousands of dollars keeping up with the needs for temporary clothing wardrobes.

Be good to yourself. You’ve made the decision to lose weight. Congratulations!!! We are here to encourage each other on the journey. Don’t burn out. Remember that slow and steady wins the race.

realsis77 2011-08-19 10:29:26 -0500 Report

Ray you are soooo right! You have said it all and so perfectly! :) great advice friend! Good job!! :) :) :)

AuntieM234 2011-08-19 06:01:11 -0500 Report

Hey Ray! Good advice/information, frend! Why not post it here on DC, as well. By tomorrow it will be gone and out of reach of most. (Those who don't see it today.) Oh, now I see, you DID post it here! Good man! ;-) Mara

RAYT721 2011-08-19 05:40:27 -0500 Report

I will have to check out what my nutrition books have to say about IBS and will get back to you on what foods are recommended and what is suggested to avoid. As for the weight loss campaign, there's no doubt that it's hard. Have you checked out the obesity connect site affiliated with this one? You can get a great deal of support from both groups. It is important to set your goals at a safe and sane one or two pound weight loss with the concept that slow and steady wins the race. I wrote an article here and on OC titled "weight a minute" with some of my tips. I will repost for you. If there is anything that I can do or say, please say the word publicly or privately.

Turtle 2011-08-18 22:59:05 -0500 Report

Hi fiber cereals, multigrains with lots of grains, stuff that makes your bowels move. I have ibs so one minute I am on the run, the next I am not.

grandmaducky 2011-08-18 18:55:49 -0500 Report

i don't understand what you mean by fiber ?

realsis77 2011-08-19 10:32:04 -0500 Report

fiber is as was said things that make your bowels move, multigrains, spinich, cereals and things like that :) usually if you read labels you can read the fiber content. Then choose things that are higher in fiber and drink plenty of water. Fiber is very filling and with water it will make you feel very full. This is helpful when trying to diet. You can also actually drink fiber with special fiber drinks! Just make sure with any diet to drink /LOTS of water! This helps flush your body and makes you feel fuller! Force your self to drink plenty at least 6, 8onces glasses or more a day! You can flavor the water with lemon or lime but the secret is to drink as much as possiable! I wish you the very best and God bless! Good luck! :)