Official Weight Loss Club Thread

[KELLYLYNN]

Originally Posted by Muffie's Mom

OK everybody! Here's a diehard and another girl after my own heart.

I drink about a half bottle of 24 oz of water every morning just to get my meds down.

Keep up the good work! I'm proud of all of you!

Thank you i'm trying.... i drink a cup of coffee in the morning, and drink 3 glasses of water and reward myself with another cup of coffee. if i play these little games with myself - it helps me drink more water....

[Muffie's Mom]

Originally Posted by mcsyzzerz

Im sorry but he knows im trying to eat right and drinking nothing but water.

Anyway this morning he fixed me two eggs (fryed) with potaoto wedges (fryed) and 2 whole wheat toast..

I ATE THE TOAST AND TROUGH THE REST IN THE TRASH!!!!!!

Hope he doesnt see them when he takes it out ...

Oh me! That sounds like something that I'd do BUT I'd hope that he DID see it in the garbage.

But you need to eat a bowl of cereal, toast & juice in the morning. A piece of toast won't do you justice. You need to start the day off right.

[Muffie's Mom]

Originally Posted by KELLYLYNN

Thank you i'm trying.... i drink a cup of coffee in the morning, and drink 3 glasses of water and reward myself with another cup of coffee. if i play these little games with myself - it helps me drink more water....

I'm glad you're drinking your water but make sure that you are eating breakfast also. That's very important. Your body needs you to start the day off right with something to eat - a balanced healthy breakfast.

Keep up the good work.

[KELLYLYNN]

Originally Posted by Muffie's Mom

I'm glad you're drinking your water but make sure that you are eating breakfast also. That's very important. Your body needs you to start the day off right with something to eat - a balanced healthy breakfast.

Keep up the good work.

I wish i could eat breakfast, everytime i do i get sick i have to be at work by 6 am, so im running all morning and when i get here, it's rush,rush, rush, i get a break around 9:00 and i eat some fruit or i bring dry cereal, or some crackers to munch on...

[Muffie's Mom]

Originally Posted by KELLYLYNN

I wish i could eat breakfast, everytime i do i get sick i have to be at work by 6 am, so im running all morning and when i get here, it's rush,rush, rush, i get a break around 9:00 and i eat some fruit or i bring dry cereal, or some crackers to munch on...

Does that mean that you're up for 4 HOURS before you eat anything?

Are you getting up EARLY enough to give herself time to eat leisurely?

Your body is having to work without any sustenance.

[Muffie's Mom]

Excuses For Not Keeping Up With Your Lifestyle Changes

Changing habits is one of the most difficult challenges we human beings are facing. This also applies to changing food habits, and especially when you are used to eating what you want when you want it. When we feel defeated by this challenge it is easy to find excuses for not doing it. Here are some tips on what to do to get your mind "on track" again.

1. "I simply love good food, I will never be able to carry this diet out!"
There are two points worth commenting on in this statement. If you tell yourself THAT you will never be able to carry out your new lifestyle changes, I can almost guarantee you, you won't. What you should tell yourself is: "I definitely will be able to carry out this new way of eating" and repeat it as often as possible. If you do, your mind will trust you more and more and finally it will know this as the truth.

Who said that you can't eat good food? There are plenty of delicious foods you can eat and good healthy foods, too.

2. "I have tried this many times before and I'm always falling back to my old eating habits before I have reached my weight loss goal. "

1st of all, we are NOT dieting. So, why not do it right this time for changing your Lifestyle? What did you do wrong last time you dieted, so you flipped out from your weight loss program? And the time before that? And before that? Do you see a pattern here? Did you use the same excuses? Be aware of what you said to yourself to justify the quitting of your diet. Look at your mistakes in a positive way, learn from them and do not make the same mistake this time.

3. "I will not be able to do my work good enough when I have to starve every day."

If you have been eating healthy before, you know that this is BS. First, after a few days of little but healthy food - you will feel an increase in your energy. If you exercise in addition, the raise in energy will be even greater.

And which other person but yourself, said that you have to starve?

4. "My family and I always go to Sizzler's every Sunday - a tradition that we love."

If that is a family tradition you love, there is no reason to stop it. You can eat grilled meat and mix it with vegetables. Or if you prefer fruits and vegetables. Anyway, eat which ever combination you want but don't eat so much - especially of foods high in fat and sugar. If this is the only "freak-out" per week, go to Sizzler's, MacDonald's, Golden Coral or wherever and just be careful what you eat.

5. "I love to take a glass or two of cold beer when I'm sitting in the garden after dinner."

Do it, but not every day. If you limit it to let's say twice a week, you're on the safe side; You will still eat healthy, even with a few glasses of beer, vine or brandy per week. So, don't use this argu-ment for an excuse not to begin to eat healthy.

6. "I travel much in my job, and hav e to stay in hotels and eat the hotel's food. Most hotels will give you the food you order. If you're on a low fat diet, order low fat food or choose food low in fat from the buffet. The same with low carb diets; order meat, fish, low carb vegetables and even carbohydrate substitutes. So, if you really want to eat healthy, the hotel and traveling life is no valid excuse for not doing so.

7. "Many fat people seem to be very happy - why can't I just be happy with who I am?"

Maybe you can. The question you have to ask yourself is: Am I happy with myself now? If you can answer an honest "yes" to this question, stay away from weight loss diets. If your answer is "no", then start eating healthy.

[Muffie's Mom]

The most important part of being a normal weight isn't looking a certain way - it's feeling good and staying healthy. Having too much body fat can be harmful to the body in many ways.

The good news is that it's never too late to make changes in eating and exercise habits to control your weight, and those changes don't have to be as big as you might think. So if you or someone you know is obese or overweight, this article can give you information and tips for dealing with the problem by adopting a healthier lifestyle.

What Is Obesity?

Being obese and being overweight are not exactly the same thing. An obese person has a large amount of extra body fat, not just a few extra pounds. People who are obese are very overweight and at risk for serious health problems.

To determine if someone is obese, doctors and other health care professionals often use a measurement called body mass index (BMI). First, a doctor measures a person's height and weight. Then the doctor uses these numbers to calculate another number, the BMI.

Once the doctor has calculated a child's or teen's BMI, he or she will plot this number on a specific chart to see how it compares to other people of the same age and gender. A person with a BMI above the 95th percentile (meaning the BMI is greater than that of 95% of people of the same age and gender) is generally considered overweight. A person with a BMI between the 85th and 95th percentiles typically is considered at risk for overweight. Obesity is the term used for extreme overweight. There are some exceptions to this formula, though. For instance, someone who is very muscular (like a bodybuilder) may have a high BMI without being obese because the excess weight is from extra muscle, not fat.

What Causes Obesity?

People gain weight when the body takes in more calories than it burns off. Those extra calories are stored as fat. The amount of weight gain that leads to obesity doesn't happen in a few weeks or months. Because being obese is more than just being a few pounds overweight, people who are obese have usually been getting more calories than they need for years.

Genes - small parts of the DNA that people inherit from their parents and that determine traits like hair or eye color - can play an important role in this weight gain. Some of your genes tell your body how to metabolize food and how to use extra calories or stored fat. Some people burn calories faster or slower than others do because of their genes.

Obesity can run in families, but just how much is due to genes is hard to determine. Many families eat the same foods, have the same habits (like snacking in front of the TV), and tend to think alike when it comes to weight issues (like urging children to eat a lot at dinner so they can grow "big and strong"). All of these situations can contribute to weight gain, so it can be difficult to figure out if a person is born with a tendency to be obese or overweight or learns eating and exercise habits that lead to weight gain. In most cases, weight problems arise from a combination of habits and genetic factors. Certain illnesses, like thyroid gland problems or unusual genetic disorders, are uncommon causes for people gaining weight.

Sometimes emotions can fuel obesity as well. People tend to eat more when they are upset, anxious, sad, stressed out, or even bored. Then after they eat too much, they may feel bad about it and eat more to deal with those bad feelings, creating a tough cycle to break.

One of the most important factors in weight gain is a sedentary lifestyle. People are much less active today than they used to be, with televisions, computers, and video games filling their spare time. Cars dominate our lives, and fewer people walk or ride bikes to get somewhere. As lives become busier, there is less time to cook healthy meals, so more and more people eat at restaurants, grab takeout food, or buy quick foods at the grocery store or food market to heat up at home. All of these can contain lots more fat and calories than meals prepared from fresh foods at home.

[Muffie's Mom]

Who Is at Risk for Becoming Obese?

The number of people who are obese is rising. About 1.2 billion people in the world are overweight and at least 300 million of them are obese, even though obesity is one of the 10 most preventable health risks, according to the World Health Organization. In the United States, more than 97 million adults - that's more than half - are overweight and almost one in five adults is obese. Among teenagers and kids 6 years and older, more than 15% are overweight - that's more than three times the number of young people who were overweight in the 1970s. At least 300,000 deaths every year in the United States can be linked to obesity.

In the United States, women are slightly more at risk for becoming obese than men. Race and ethnicity also can be factors - in adolescents, obesity is more common among Mexican Americans and African Americans.

How Can Obesity Affect Your Health?

Obesity is bad news for both body and mind. Not only does it make a person feel tired and uncomfortable, it can wear down joints and put extra stress on other parts of the body. When a person is carrying extra weight, it's harder to keep up with friends, play sports, or just walk between classes at school. It is also associated with breathing problems such as asthma and sleep apnea and problems with hips and knee joints that may require surgery.

There can be more serious consequences as well. Obesity in young people can cause illnesses that once were thought to be problems only for adults, such as hypertension (high blood pressure), high cholesterol levels, liver disease, and type 2 diabetes, a disease in which the body has trouble converting food to energy, resulting in high blood sugar levels. As they get older, people who are obese are more likely to develop heart disease, congestive heart failure, bladder problems, and, in women, problems with the reproductive system. Obesity also can lead to stroke, greater risk for certain cancers such as breast or colon cancer, and even death.

In addition to other potential problems, people who are obese are more likely to be depressed. That can start a vicious cycle: When people are overweight, they may feel sad or even angry and eat to make themselves feel better. Then they feel worse for eating again. And when someone's feeling depressed, that person is less likely to go out and exercise.

How Can You Avoid Becoming Overweight or Obese?

The best way to avoid these health problems is to maintain a healthy weight. And the keys to healthy weight are regular exercise and good eating habits.

To stay active, try to exercise 30 to 60 minutes every day. Your exercise doesn't have to be hard core, either. Walking, swimming, and stretching are all good ways to burn calories and help you stay fit. Try these activities to get moving:

Go outside for a walk.

Take the stairs instead of the elevator.

Walk or bike to places (such as school or a friend's house) instead of driving.

If you have to drive somewhere, park farther away than you need to and walk the extra distance.

Tackle those household chores, such as vacuuming, washing the car, or cleaning the bathroom - they all burn calories.

Alternate activities so you don't get bored: Try running, biking, skating - the possibilities are endless.

Limit your time watching TV or playing video games; even reading a book burns more energy.

Go dancing - it can burn more than 300 calories an hour!

Eating well doesn't mean dieting over and over again to lose a few pounds.

Instead, try to make healthy choices every day:

Soft drinks, fruit juices, and sports drinks are loaded with sugar; drink fat-free or low-fat milk or water instead.

Eat at least five servings of fruit and vegetables a day.

Avoid fast-food restaurants. If you can't, try to pick healthier choices like grilled chicken or salads, and stick to regular servings - don't supersize!

If you want a snack, try carrot sticks, a piece of fruit, or a piece of whole-grain toast instead of processed foods like chips and crackers, which can be loaded with fat and calories.

Eat when you're hungry, not when you're bored or because you can't think of anything else to do.

Eat a healthy breakfast every day.

Don't eat meals or snacks while watching TV because you'll probably end up eating more than you intend to.

Pay attention to the portion sizes of what you eat.

[Muffie's Mom]

What Can You Do If You Are Overweight or Obese?

Before you start trying to lose weight, talk to a doctor, a parent, or a registered dietitian. With their help, you can come up with a safe plan, based on eating well and exercising. Remember that teenagers need to keep eating regularly. Don't starve yourself because you won't get the nutrients you need to grow and develop normally.

You may also want to keep a food and activity journal. Keep track of what you eat, when you exercise, and how you feel. Changes can take time, but seeing your progress in writing will help you stick to your plan. You might also want to consider attending a support group; check your local hospital or the health section of a newspaper for groups that meet near you.

Above all, surround yourself with friends and family who will be there for you and help you tackle these important changes in your life.

[Muffie's Mom]

I don't want to start eating health food. How can I get more fiber without changing my diet completely?

You don't have to change your diet all at once.

Try making 1 small change at a time.

For example, if you eat 2 slices of white toast for breakfast, replace 1 of them with a slice of whole grain bread.

If you drink orange juice every day, eat an orange instead for 3 days of the week.

If you prefer salty snacks, try low-fat popcorn instead of potato chips.

Some people find it helpful to focus on adding a single high-fiber food at each meal or snack time.

[Muffie's Mom]

I often have a hard time sticking with something, even when I know it's a good thing to do.

How active you are and what you eat are habits.

Picking up healthy habits can be tough.

But by starting small and rewarding yourself for each step you take, you can make a difference in how good you feel.

You may find it easier to be more physically active and eat more fiber if you think of every day and every meal as a chance to do something good for yourself.

[Muffie's Mom]

Good Health Habits at 50 and 60 and Beyond

Do you feel as good now as you did at 40 years of age? At 50? At 60?
If the answer is no, read on. You might be able to feel as good as you used to—or even better—by picking up 1 or 2 new good health habits. It may seem like more trouble than it's worth to start doing something new.

However, even small changes can improve your health. One small change you can make is to add some activity to your daily life. Another is to eat more fiber.

What if I've never been very active? Will starting now really make a difference?

Yes! Physical activity is good for people at any age. Among older adults, falls are a common cause of injury and disability. Physical activity makes your bones and muscles stronger. When your muscles are strong, you're less likely to fall. If you do fall, strong bones are less likely to break.

Regular physical activity is good for your brain too. Recent studies have shown that people who do simple exercises (for example, walking briskly) on a regular basis are better able to make decisions than people who aren't physically active.

I haven't been physically active in a long time. I'm afraid I'll get hurt when I start.

From diabetes to heart disease, many chronic (ongoing) health problems are improved by even moderate amounts of physical activity. For people who have these conditions, not exercising is a bigger risk than exercise-related injury.

Talk with your doctor about your plans before you get started. Your muscles will very likely be sore when you first increase your physical activity, but don't consider that a reason to stop. Mild soreness will go away in a few days as you become more used to the physical activity.

What's the best way to get physically active now?

For most people, walking is one of the easiest activities to do. Experts recommend at least 30 minutes of physical activity on most days of the week, but you don't have to do all 30 minutes at once. Try walking for 15 minutes twice each day or for 10 minutes 3 times each day.

People who have started being physically active later in life say that exercising with a partner or a friend is the best motivation to stick with it. Some suggest starting or joining a walking group with friends or neighbors. Others suggest getting a dog that needs to be walked.

If walking isn't your idea of a good time, try gardening or dancing. Go fishing or swimming. The activity can be enjoyable and good for you.

What about strength training?

When your muscles are strong, activities like getting out of a chair or holding a door open are much easier. If you decide to lift weights, start with a 1-pound or 5-pound weight. If you don't have weights, you can use a can of soup, a book or a full water bottle. Keep your weights in the same room as your television and do a few exercises while you watch.

Another way to build muscle is to use a resistance band (also called an exercise band). Resistance bands are flexible and come in different lengths. They are commonly used to strengthen upper arm and leg muscles.

Why should I eat more fiber?

Fiber can improve your health in 3 ways:

It helps your colon work better;

It reduces the risk of heart disease and cancer; and

It is associated with lower cholesterol levels.

Men over 50 years of age should get 30 grams of fiber per day; women over 50 should get 21 grams per day.

[Jaspermom]

Originally Posted by mcsyzzerz

Im sorry but he knows im trying to eat right and drinking nothing but water. Anyway this morning he fixed me two eggs (fryed) with potaoto wedges (fryed) and 2 whole wheat toast..

I ATE THE TOAST AND TROUGH THE REST IN THE TRASH!!!!!!

Hope he doesnt see them when he takes it out ...

You may want to take out the trash just this once, lol!!

GOOD JOB, Mary!!

[Muffie's Mom]

Nutrition and Exercise: Healthy Balance for a Healthy Heart

How does what I eat affect my heart?

The food you eat can affect the way blood flows through your heart and arteries. A diet high in fat and cholesterol can gradually cause a buildup (called "plaque") in your arteries. That buildup slows down the blood flow and blocks small arteries. If the blockage happens in an artery that carries blood to the heart muscle, a heart attack can occur. If the blockage happens in an artery that carries blood to the brain, a stroke can occur. The right diet helps keep your arteries clear and reduces the risk of heart problems and stroke.

Keeping your heart healthy by watching what you eat and making healthy food choices isn't as hard as it sounds!

Tips for a heart-healthy diet

Eat less fat (especially butter, coconut and palm oil, saturated or hydrogenated vegetable fats such as Crisco, animal fats in meats and fats in dairy products).

Use nonstick vegetable oil cooking sprays instead of oils.

Buy lean cuts of meat, and eat fish, skinless chicken and turkey instead of beef.

Try low-fat snacks that have been baked instead of fried, such as pretzels.

Choose low-fat dairy products, such as skim milk, and low-fat cheese, yogurt and margarine.

Try to limit how many sweets you eat.

Eat no more than 4 egg yolks a week (use egg whites or egg substitutes).

Bake, broil, steam or grill foods instead of frying them.

Eat fewer "fast foods" (burgers, fried foods), which are high in fat. Instead, eat more fruits, vegetables and carbohydrates (rice, pasta, breads, grains).

Drink low-calorie beverages, such as unsweetened tea or diet soda pop.

How much should I weigh?

Talk to your family doctor about determining your ideal weight, because every person is different.

If you're overweight, the extra pounds put extra stress on your heart. Losing weight will help your heart stay healthy.

If you need to lose weight, remember that losing just 10% of your body weight will reduce your risks for diabetes and heart disease.

Why is exercise good for my heart?

Exercise makes your heart stronger, helping it pump more blood with each heartbeat. The blood then delivers more oxygen to your body, which helps it function more efficiently. Exercise can also lower blood pressure, reduce your risk of heart disease and reduce levels of LDL ("bad" cholesterol), which clogs the arteries and can cause a heart attack. At the same time, exercise can raise levels of HDL ("good" cholesterol), which helps protect against heart disease.

Combined with a healthy diet, exercise can speed up weight loss. Exercise is also the best way to maintain weight loss. Regular exercise also helps you burn calories faster, even when you're sitting still.

What's the best type of exercise for my heart?

Aerobic exercise causes you to breathe more deeply and makes your heart work harder to pump blood. Aerobic exercise also raises your heart rate (which also burns calories). Examples of aerobic exercise include walking, jogging, running, swimming and bicycling.

How much exercise do I need?

In general, if you haven't been exercising, try to work up to 30 minutes, 4 to 6 times a week. Your doctor may make a different recommendation based on your health. If you can't carry on a conversation while you exercise, you may be overdoing it. It is best to alternate exercise days with rest days to prevent injuries.

How will I fit exercise into my busy schedule?

There are lots of ways to raise your heart rate during your regular day. Take the stairs instead of the elevator. Walk during a coffee break or lunch. Walk to work, or park at the end of the parking lot so you have to walk farther. Walk more briskly. Do housework at a quicker pace and more often (for example, vacuuming every day). Rake leaves, push the lawn mower or do other yard work.

[Muffie's Mom]

Healthy Living: What You Can Do to Keep Your Health

Does what I do really affect my health?

Very much so. All of the major causes of death--cancer, heart disease, stroke, lung disease and injury--can be prevented by things you do.

Don't smoke or use tobacco.

Using tobacco is one of the most dangerous things you can do. One out of every 6 deaths in the United States can be blamed on smoking. More preventable illnesses are caused by tobacco than by anything else.

Limit how much alcohol you drink.

This means no more than 2 drinks a day for men, and 1 drink a day for women. One drink is a can of beer (12 ounces), a 4-ounce glass of wine or a jigger (1 ounce) of liquor.

Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol also contributes to deaths from car wrecks, murders and suicides.

Eat right.

See the boxes below for tips on eating healthy. Heart disease, some cancers, stroke, diabetes and damage to your arteries can be linked to what you eat. Fiber, fruits and vegetables can help reduce your risk of some cancers. Calcium helps build strong bones.

What to eat

2 to 4 servings of fruits and 3 to 5 servings of vegetables a day

6 to 11 servings of bread, cereal, rice and pasta a day

2 to 3 servings of low-fat or fat-free milk, yogurt and cheese a day

2 to 3 servings of meat, poultry, fish, dry beans, egg whites or nuts a day

Lots of fiber (found in whole-grain breads and cereals, fruits and vegetables)

What not to eat

Saturated fat. Saturated fats include animal fats, hydrogenated vegetable fats and tropical fats (coconut and palm oil). A high-fat diet increases your risk of heart disease, breast and colon cancer, and gallbladder disease.

Sodium. Sodium, found in table salt and some foods, increases blood pressure in some people. Don't cook with salt, avoid prepared foods that are high in sodium and add salt sparingly, if at all, when you're eating.

What's a serving?

Fruits
1 medium piece of fresh fruit
1/2 cup chopped or canned fruit
3/4 cup fruit juice
1/4 cup dried fruit

Vegetables

1 cup raw, leafy vegetables
1/2 cup other vegetables, cooked or raw
3/4 cup vegetable juice

Grains

1 slice of bread or a small roll
1/2 bagel or English muffin
1 oz. cold cereal
1/2 cup cooked cereal, rice or pasta
3 or 4 small or 2 large crackers

Dairy

1 cup milk or yogurt
1 1/2 oz. natural cheese
2 oz. processed cheese

Proteins

2 to 3 oz. cooked lean meat, poultry or fish; 1/2 cup cooked dried beans, 1 eggwhite or 2 tablespoons peanut butter equal 1 oz. meat

Lose weight if you're overweight.

Many Americans are overweight. Carrying too much weight increases your risk for high blood pressure, high cholesterol, diabetes, heart disease, stroke, some cancers, gallbladder disease and arthritis in the weight-bearing joints (like the spine, hips or knees). A high-fiber, low-fat diet and regular exercise can help you lose weight gradually and help you keep it off.

Exercise.

Exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis, depression and, possibly, colon cancer, stroke and back injury. You'll also feel better and keep your weight under control if you exercise regularly. Try to exercise for 30 to 60 minutes, 4 to 6 times a week, but any amount is better than none.

Don't sunbathe or use tanning booths.

Sun exposure is linked to skin cancer, which is the most common type of cancer. So it's best to stay out of the sun altogether or to wear protective clothing and hats. Sunscreen may help protect your skin somewhat if you can't avoid being exposed to the sun's harmful rays.

Practice safer sex if you're having sex.

The safest sex is between 2 people who are only having sex with each other and who don't have a sexually transmitted disease (STD) or share needles to inject drugs.

If you're at all uncertain about your partner, use latex condoms and a spermicide (sperm-killer). If you're concerned you may be at risk of having an STD, see your doctor about being tested.

Control your cholesterol level.

If your cholesterol level is high, keep your level down by eating right, such as by reducing how much fat you eat, and by exercising.

Control high blood pressure.

High blood pressure increases your risk for heart disease, stroke and kidney disease. To control it, lose weight, exercise, eat less sodium, drink less alcohol, don't smoke and take medicine if your doctor prescribes it.

Keep your shots up to date.

Adults need a tetanus-diphtheria booster every 10 years. People 50 or older and others at risk should get a flu shot. Ask your doctor if you need other shots.

Check your breasts.

Breast cancer is the second most common cause of death for women. Examine your breasts every month beginning about age 20. Talk to your doctor about how to check your breasts. Have your doctor check your breasts every 1 to 2 years beginning when you're 40. After age 50, you should have a mammogram every 1 to 2 years.

Get regular Pap smears.

Cancer of the cervix in women can be detected by regular Pap smears. Start having them when you begin having sex or by age 18. You'll need them once a year at first, until you've had at least 3 normal Pap tests. After this, you should have them at least every 3 years.

Ask your doctor about other cancer screenings.

Adults over age 50 should ask their doctor about being checked for colorectal cancer. Men over age 50 should discuss with their doctor the risks and benefits of being screened for prostate cancer.

Should I have a yearly physical?

Health screenings are replacing the yearly physical. Instead of every person getting the same exams and tests, only the appropriate ones are given. Talk to your family doctor about your risk factors and what tests and exams are right for you.