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Shoots like a girl
10-15-2009, 03:09 PM
Im VERY new here so I hope Im in the right place. Im 35 and quit smoking 2 years ago this week. Although I dont regret that decision I have managed to pick up 50 pounds! I was a small girl before I quit. I would love to get back to that happy attractive girl but cant afford a gym membership and I have a husband, 2 kids and one full time job to keep up with. Anyone have any HEALTHY ways to help me drop this weight? Any and all suggestions are welcomed! Thanks!!

County Mike
10-15-2009, 05:24 PM
Diet is most important. Cut down on quantity of food, but more importantly put more thought into what you eat. Cut out ALL soda. Replace it with water. Add some lemon juice if you need a little flavor.

Don't go for artificial sweeteners. They tend to increase your appetite and are unhealthy in worst ways than being fattening.

Of course, exercise as much as you can. Will power and motivation will be important. Find someone/something to help with both.

Shoots like a girl
10-15-2009, 05:28 PM
Mike~ Thank you so much for your advice/encouragement! Its so hard to find time to exercise when you have little ones and its something Ive never HAD to do before.

TexasRN
10-15-2009, 05:38 PM
Carla, how old are your kiddos? Is it possible to get a group of other moms together to do an exercise type program like a walking club or something? No kids, no husbands, no worries, just time with the girls. It is very hard to try and find the time to do something like this for yourself but it's sooo important. Hubby and kids will survive while you are gone and you'll be a much happier wife/mom if you feel better. Do it, make it a top priority. You'll have to really sit down and plan meals and snacks. Make a written plan for a week of meals with snacks so that you eat 6 small meals a day with a ton of water thrown in there. I agree with Mike about the sweeteners and sodas. Give it all a try for 6 weeks and see how much better you feel and by then it will be such a habit that you'll hate to skip a day of planned exercise and will feel 'icky' after eating too much crappy food. And don't forget to sleep. Being sleep deprived really makes you crave carbs. Don't keep junk in the house, no sodas and only healthy snacks. Some occasional cheating is fine but if you don't buy it, you won't be able to eat it when tempted.

And don't be shy, feel free to start a thread here for encouragement posting what exercise you did each day and what you ate. Accountability to another is a strong motivator.


~Amy

Chris F
10-15-2009, 05:45 PM
Mike's advice is real good. I have done much of what he said and have lost about 50 lbs since March. I work 50-55 hours a week married 2 kids and cannot afford a gym neither. My job is the only exercise I get for now so my loss has been by diet alone.

Shoots like a girl
10-15-2009, 06:00 PM
Amy~ Wow, great advice! THANK YOU!!!! My daughter is 14 and my son is 5. I have friends but all of them are VERY anti-exercising or they smoke. I have one friend who loves to walk and exercise and is also trying to lose weight but lives the next town over so its really hard to get together. Although, we are walking 3 miles on Sunday for her church to fight hunger! I cant wait!!! Girl time is so rare that I really enjoy it when I get it! Ive really been looking at my meals the last couple of weeks and Ive figured out what Im doing wrong, but the husband is not supportive enough to change his habits too so it looks like will power for me. Good news is.... Im not a sweets kind of girl. I love fruit. I only drink 2 diek cokes a day, one with each meal. I eat lunch and dinner only but I am overeating then. You would think that if I have enough will power to quit smoking then dieting should be a piece of cake(so to speak). Im not sorry I quit! I can keep up with my kids now! Its great! Thank you sooo much for the encouragement, honestly I think thats what I need most right now!


Carla, how old are your kiddos? Is it possible to get a group of other moms together to do an exercise type program like a walking club or something? No kids, no husbands, no worries, just time with the girls. It is very hard to try and find the time to do something like this for yourself but it's sooo important. Hubby and kids will survive while you are gone and you'll be a much happier wife/mom if you feel better. Do it, make it a top priority. You'll have to really sit down and plan meals and snacks. Make a written plan for a week of meals with snacks so that you eat 6 small meals a day with a ton of water thrown in there. I agree with Mike about the sweeteners and sodas. Give it all a try for 6 weeks and see how much better you feel and by then it will be such a habit that you'll hate to skip a day of planned exercise and will feel 'icky' after eating too much crappy food. And don't forget to sleep. Being sleep deprived really makes you crave carbs. Don't keep junk in the house, no sodas and only healthy snacks. Some occasional cheating is fine but if you don't buy it, you won't be able to eat it when tempted.

And don't be shy, feel free to start a thread here for encouragement posting what exercise you did each day and what you ate. Accountability to another is a strong motivator.


~Amy

TexasRN
10-15-2009, 06:24 PM
Amy~ Wow, great advice! THANK YOU!!!! My daughter is 14 and my son is 5. I have friends but all of them are VERY anti-exercising or they smoke. I have one friend who loves to walk and exercise and is also trying to lose weight but lives the next town over so its really hard to get together. Although, we are walking 3 miles on Sunday for her church to fight hunger! I cant wait!!! Girl time is so rare that I really enjoy it when I get it! Ive really been looking at my meals the last couple of weeks and Ive figured out what Im doing wrong, but the husband is not supportive enough to change his habits too so it looks like will power for me. Good news is.... Im not a sweets kind of girl. I love fruit. I only drink 2 diek cokes a day, one with each meal. I eat lunch and dinner only but I am overeating then. You would think that if I have enough will power to quit smoking then dieting should be a piece of cake(so to speak). Im not sorry I quit! I can keep up with my kids now! Its great! Thank you sooo much for the encouragement, honestly I think thats what I need most right now!


If you don't eat often enough throughout the day, you will overeat when you do have a meal. Also, your metabolism gets all screwy. If you teach your body that you will feed it 6 small meals a day, your metabolism will reset and you will burn fat easier. Honestly. Right now your body feels like it may be starved so it stores fat instead of letting you burn it off.

I work with a ton of diabetics in my practice. They are always so worried we plan to starve them with a "diet". We instead give them a meal plan and show them how they will feel perfectly full with it and can satisfy most cravings very easily with some creative thinking and planning.

I'm always up for encouraging someone to be healthy. Food is a passion of mine.

~Amy

County Mike
10-15-2009, 06:31 PM
Also great advice from Amy. Small meals and healthy snacks throughout the day will keep your metabolism up. Otherwise you go into "starvation mode" where your body tries to store up resources instead of burn them. That means you'll feel more sluggish and add fat.

WATER WATER WATER - can't be empahsized enough either. Drink lots of water. When you get dehydrated, you also feel tired and lazy. The water also helps keep you from craving junk and too much food. If you get sweet cravings, try some gum. That actually works for me. I always want something sweet after a meal. I'm obviously not hungry but the cravings are strong. Gum usually helps.

Shoots like a girl
10-15-2009, 06:48 PM
All great advice. But what would you suggest someone eat when they arent into breakfast? I drink 2 large cups of black coffee for breakfast then eat around noon. I do LOVE fruits too!~

County Mike
10-15-2009, 07:08 PM
Something light at least, to get your metabolism moving. A small bran muffin (if not loaded with sugar). Some toast with a light spread of peanut butter and even a little jelly is OK. (Don't go overboard with PB or Jelly, just enough for a little flavor). Wash it down with water or with your coffee.

Fruit is always good too. If you love fruit, eat a little for breakfast.

TexasRN
10-15-2009, 07:18 PM
A small apple with PB on the slices is pretty good too. Fruit with a handful of nuts works. Or yogurt with granola sprinkled on. Yummmm....:laugh:

I'm not a big breakfast eater either. I wake up at 7 and have my 2 cups of coffee (with milk and sugar-bad I know), and then can't eat before 9 or I'll feel ill. So at 9 I eat my breakfast here at my desk. At 11 I have snack and eat lunch about 1 or 1:30. I have a snack about 3:30 and then supper about 6 if I don't have JJ that night. If I do have JJ I don't get home until almost 9 so I adjust my afternoon snack and just have a late supper. I try to get a bedtime snack in as well on the nights I don't go to the gym. I keep water at my desk constantly so that I sip all day long to stay hydrated.



~Amy

Shoots like a girl
10-15-2009, 07:22 PM
LOL! I hate to eat breakfast so if I can have fruit as my breakfast that would be great!! Any that I should stay away from? My favs are green apples, pineapple and strawberries, but also love green grapes and oranges.

Something light at least, to get your metabolism moving. A small bran muffin (if not loaded with sugar). Some toast with a light spread of peanut butter and even a little jelly is OK. (Don't go overboard with PB or Jelly, just enough for a little flavor). Wash it down with water or with your coffee.

Fruit is always good too. If you love fruit, eat a little for breakfast.

Shoots like a girl
10-15-2009, 07:25 PM
Oh and I love water! Im just not drinking enough of it sounds like! I cant wait to put some of this new info to the test next week! Like I said, Ive never really had to worry about this before so its all new to me.

County Mike
10-15-2009, 07:42 PM
Almost all fruits are good. Some have more calories than others but fructose isn't as bad as table sugar. As long as it's in moderation, nearly any fruit should be OK for breakfast. Try to count up the calories and keep your number down. I'm guessing a good number per day for you would be around 1500.

Shoots like a girl
10-15-2009, 07:54 PM
Ive been trying to stay close to 1500 per day the last week and Im down 1 pound. But Ive been getting those calories into 2 big meals a day! So Im going to start the several small meals plan this coming week. Now, I know losing 1 pound a week isnt bad but I really would like to drop it more quickly than that. :ashamed: Im looking forward to fitting into my old camo again!

Almost all fruits are good. Some have more calories than others but fructose isn't as bad as table sugar. As long as it's in moderation, nearly any fruit should be OK for breakfast. Try to count up the calories and keep your number down. I'm guessing a good number per day for you would be around 1500.

gymcoach97
10-16-2009, 05:08 AM
You must find a way to do some form of resistance exercise. Whether it's in a commercial gym or just body weight exercises at your house. Diet is crucial and eating meals at the appropriate times is also important. But, if you do not have lean muscle tissue, then it is very difficult to raise your resting metabolic rate. The only way to build lean muscle is through resistance training.

Some general tips...some of which were already expressed...

It is best to eat 5-6 small meals per day. This allows for more utilization of the nutrients consumed and keeps the metabolic furnace chugging along. Plus, it keeps insulin levels more steady and therefore less of the nutrients are stored as fats (triglycerides).

It is best to eat lean protein at each of those meals or "feedings." Complete, lean protein has been shown to provide numerous positive benefits including the fact that it is more difficult to digest and will cause you to burn more calories when digesting it. It causes an increased glucagon (a hormone) response that helps lead to more fat mobilization. And, a whole host of other positive effects. Eat more veggies! For your carb sources, it should be pretty much veggies and fruits unless you've just performed a strenuous workout. Then, you can eat foods like pastas or simple carbohydrates like cakes, etc. because your muscles need to be replenished. (i.e. restoring glycogen levels, etc.) Drink more water or if you can't handle water all of the time, green tea is alright as well. Green tea has a lot of antioxidants amongst some other positive qualities.

As it has been said, meal planning and even preparation of meals in advance is crucial from a diet standpoint. Also, you need to eat a nutritious breakfast. Your metabolism slows by about 10% overnight and you should eat within that first hour of waking in the morning.

Now, for exercise, you need to do some type of resistance training. Developing lean muscle mass is crucial. In fact, I rate it as more important than traditional "cardio." Focus on full-body, multi-joint movements like squats or push-ups, for example. These movements burn more calories and provide other qualities such as core stabilization. They are far more useful than exercises like arm curls, etc. because the body does not function in isolation. It is an integrated unit. The core is the centerpiece of that unit. You develop power in the legs and transfer it through the core and up to the upper extremities.

So, that's another thing - do more stabilization exercises (planks, etc.) for your core training. Doing sit-ups or crunches until you are blue in the face and passed out is not going to get the job done. In fact, it's probably doing more harm than good. Considerable research has shown that repeated bouts of lumbar flexion (rounding of the low back) contributes to lumbar disc problems. Furthermore, crunches cause the abdominal muscles to become shortened. Most people have a "forward/rounded shoulders" posture as it is from sitting at the computer so much and doing a million crunches is the last thing to do to enhance posture and alignment. The rectus abdominus muscle inserts at the 5th, 6th, and 7th ribs and originates on the pubic bone. So, a shortened rectus is going to pull the rib cage downward and contribute to a forward shoulder/hunched posture. This can lean to shoulder problems later due to limited thoracic spine mobility. (Sorry, I'm getting off on tangents, here...I love this sh**...what can I say...)

Proper core training involves learning to stabilize to protect your lumbar spine from unnecessary flexion/extension and rotation.

The other key to fat loss is interval training. Research has shown that performing high intensity bouts leads to greater fat mobilization, particularly in the 24 hours after the exercise bout. As I like to say, who looks more cut...a sprinter or distance runner? While the distance runner is very skinny, their body fat is considerably higher than a sprinter because they burn so many calories and lose lean muscle in the process. With that said, do you think a sprinter is logging mileage? There's something to sprint/interval training as it relates to fat loss. Coach/Trainer Alwyn Cosgrove calls this the "Afterburn." You can design strength/training and/or metabolic circuits to produce a similar effect.

I noticed that you live in Indiana. I live in Indiana as well. Whereabouts are you at? I live about 45 min north of Indy.

Good Luck.
Chris

TexasRN
10-16-2009, 11:22 AM
Chris! :w00t: Where ya been? You called meals "feedings." I am soooo using that at work today. I can't wait to say, "Not now, I'm having a feeding." :laugh:


~Amy

gymcoach97
10-16-2009, 12:49 PM
Hi Amy,

I've been pretty busy and quite honestly, the boards have somewhat slowed from in the past. So, I come on every day or two and just take a glance. I'm sure when Matt's next fight is announced, things will pick up around here and there'll be more to post about.

I recently started working as a personal trainer, so that's taken up a lot of my time in terms of trying to find clients, writing programs, and continually educating myself. Plus, I'm still trying to finish up a master's thesis. I didn't get much out of the program, but I figured I might as well try to finish up since I invested two years. Then I can pack the piece of paper away in a box with the others.

I learned more about the application of training and fitness by spending about 8 Saturdays with a couple of respected professionals this summer. As I like to say, I learned more in 8 Saturdays than I probably have in 8 years of schooling - ha ha. It's sad, but true. There is a big disconnect between academia and the real world, practical application. The Ph.D's of the world need to get out of their office and out of the lab and see what's going on in the real world with practitioners. I could go on and on about that...

Anyway, I'm still lurking around. Every now and again I'll throw up a post. I wish this part of the forum were a bit more active and I'd be posting more.

TexasRN
10-16-2009, 02:24 PM
Hi Amy,

I've been pretty busy and quite honestly, the boards have somewhat slowed from in the past. So, I come on every day or two and just take a glance. I'm sure when Matt's next fight is announced, things will pick up around here and there'll be more to post about.

I recently started working as a personal trainer, so that's taken up a lot of my time in terms of trying to find clients, writing programs, and continually educating myself. Plus, I'm still trying to finish up a master's thesis. I didn't get much out of the program, but I figured I might as well try to finish up since I invested two years. Then I can pack the piece of paper away in a box with the others.

I learned more about the application of training and fitness by spending about 8 Saturdays with a couple of respected professionals this summer. As I like to say, I learned more in 8 Saturdays than I probably have in 8 years of schooling - ha ha. It's sad, but true. There is a big disconnect between academia and the real world, practical application. The Ph.D's of the world need to get out of their office and out of the lab and see what's going on in the real world with practitioners. I could go on and on about that...

Anyway, I'm still lurking around. Every now and again I'll throw up a post. I wish this part of the forum were a bit more active and I'd be posting more.


Nursing is a lot like that as well. You go to school and learn a lot of theory and facts but then get into real world nursing and see how things really happen and how people really react to things. Humans are funny creatures. You never know how they will react to anything, not meds, not treatments, not your words or touch, it's all unknown and best guess half the time. Anyway, I'm glad you're still around.


~Amy

Shoots like a girl
10-16-2009, 02:29 PM
Gymcoach~ That was more information that I think I can even wrap my mind around this morning! But it was awesome advice! LOL, I had every intentions of getting on here this morning and patting myself on the back while I told Amy that I had an orange with my coffee this morning insted of skipping food alltogether like usual. I found out over the last 24 hours (thanks to my new friends here) that my biggest problem is that Im eating two HUGE meals a day insted of several small meals. Ive already begun changing that habit! I think my second biggest problem is WHAT Im eating. I totally can get into the fruits and veggies, but what kind of proteins should I be eating? I still have to cook for my family and I will talk with the hubby tonight but Im sure that he wont be up for what I should be eating and I will have to make other arrangements for them. :sad: But I will do it! My other concern is that although I would LOVE to have a membership at a gym thats just not in my budget, I have checked into it. However, it may be something to top off my Christmas list! I have a medium size exercise ball, tredmill and Wii Fit at home. What are my most effective forms of exercise with the tools that I have? I am sooo motivated, you really have no idea, I just need some guidance. I figure if I can quit smoking after 18 years I can do anything! Its just more difficult working with what Ive got. I get home from work at 6pm and have dinner to make, homework to help with, baths to get, laundry to do and winding down to bed. Even with no time taken to exercise I am not getting to bed until midnight most nights and then back up at 6am to start my day again. LOL, Im exhausted just thinking about it! Wow, I sound like such a whinner! Ugh. Sorry. Anyway, to your question, I live pretty close to Terre Haute, as a matter of fact thats where I work. I did however grow up in Indianapolis and still have family there. Where are you? Carla

Shoots like a girl
10-16-2009, 02:33 PM
BTW, Amy~ Hats off to you and what you do. I was an EMT for a year and loved it. Graduated top of my class and was really good at what I did, loved my job and enrolled in paramedic classes. Then I picked up my first kid and realized I just couldnt do that job. Have all the respect in the world for those of you in health care taking care of others! Thank you for all your help the last couple of days. Oh, and I ate an orange with my coffee this morning! LOL :ashamed:

County Mike
10-16-2009, 02:37 PM
Simple push-ups, squats, pull-ups and sit-ups are great and require almost no equipment. If you can't do a regular push up yet, put your hands against the wall and start with those. Keep working your way lower as you get stronger. For pull-ups, you'll have to find a bar but something low to the ground will allow you to lay under it and pull your upper body off the ground. That's easier than a regular pull up as you build your strength.

Nobody needs a gym membership to work out. The equipment can be helpful and the atmosphere is usually good for working out, but it's not required. There's always a way to workout. A pair of resistance bands offers a lot of options as well and won't take up much space.

Shoots like a girl
10-16-2009, 02:55 PM
Thinkin about takin up a lil dancin too! hehe, I figure if Chuck can do it so can I right? :scared0011: