Pep Talk Diary for Weight Loss

[Economica]

Another woman who's lost 10 kg over here.

For me, the key (apart from exercise) was a drastic change of diet rather than eating less. I love food and I'm prone to comfort eating so I need to be able to indulge. The trick has been to reengineer my habits (and, admittedly, my taste buds) toward indulging in low-calorie foods. Basically, I eat a lot of vegetables, mostly in the form of salads. Salads can be excruciatingly dull or utterly delectable (CzeCze's point about taste applies here); it's a question of combining the right vegetables, lots of herbs and spices, some other taste givers including high-fat ones (e.g. sundried tomatoes, capers, nuts, seeds, dried fruit, olives, cheese) and a little bit of e.g. oil or low-fat yoghurt dressing. When you eat the right salads, you get to eat so much and feel so full that you hardly notice you're on a diet. (Well, not after the taste bud reengineering, anyway. )

Another thing that is helpful is to find low-calorie comfort foods. As I write I'm snacking on my staple, namely frozen corn (yes, I know, it's weird ) which is really an ideal snack (not that I'm expecting to win anyone over ) since it takes time to eat and thus satisfies the oral fixation. Relatively harmless snacks ftw!

[Little Linguist]

Originally Posted by Economica

Another woman who's lost 10 kg over here.

For me, the key (apart from exercise) was a drastic change of diet rather than eating less. I love food and I'm prone to comfort eating so I need to be able to indulge. The trick has been to reengineer my habits (and, admittedly, my taste buds) toward indulging in low-calorie foods. Basically, I eat a lot of vegetables, mostly in the form of salads. Salads can be excruciatingly dull or utterly delectable (CzeCze's point about taste applies here); it's a question of combining the right vegetables, lots of herbs and spices, some other taste givers including high-fat ones (e.g. sundried tomatoes, capers, nuts, seeds, dried fruit, olives, cheese) and a little bit of e.g. oil or low-fat yoghurt dressing. When you eat the right salads, you get to eat so much and feel so full that you hardly notice you're on a diet. (Well, not after the taste bud reengineering, anyway. )

Another thing that is helpful is to find low-calorie comfort foods. As I write I'm snacking on my staple, namely frozen corn (yes, I know, it's weird ) which is really an ideal snack (not that I'm expecting to win anyone over ) since it takes time to eat and thus satisfies the oral fixation. Relatively harmless snacks ftw!

Hey, that's awesome!!!! Congratulations for losing so much weight!!! It gives me a bit of courage to know that other people have managed to lose it as well. I will keep your tips in mind and definitely try to incorporate them into my diet. Tomorrow I think I won't eat much just because I don't have *time* to eat LOL. I'll have to work about 11 hours tomorrow.

Frozen corn??? You mean frozen corn that you cook in a pot or what do you mean exactly?

Thanks for the tips on how to add flavor because salads can become boring.

If you think of any other helpful tips, please let me know!

[Aimahn]

Admittedly I wasn't that meticulous about my diet( I was blessed with a very forgiving metabolism) but I think one of the keys for me was just finding nutritious snacks that I could indulge in without to much concern, basically to tide my hunger over to the next solid meal or in place of my junk food cravings.

I found investing in low calorie and carb protein shakes was an excellent way for me to enjoy a snack and still get in a decent amount of protein and carbs. my goal was weight gain so I had to get a good amount of carbs in so I added some( you can adjust accordingly). The shakes were also something I could make quickly and they helped tremendously with the time they saved thinking about preparing meals and what not. Another benefit of the shakes is they can be easily timed for workout times so you get the maximum benefit for your muscle recovery.

Cereal and PB and J's( on whole wheat of course) were also key because they were very easy to make and also very nutritious. In the states there is a brand called Fiber One which is surprisingly tasty and very nutritious(packed with plenty of Fiber and not bad on the calories)

But basically the point I was trying to get across, and one that Economica thankfully brought up is just sort of actively looking for that staple comfort food that you know actually contributes to your dietary goals and is also something you look forward to. I think everybody would be lying if they say they 150% stuck to an ultra clean diet for a lengthy period of time, in fact most trainers sort of discourage that sort of extreme devotion( hollywood actors and athletes aside), but if you think of it as an active process of trying to find a balance with a great diet and always striving for more pleasing foods that can be accommodated to your diet you will be much happier.

Another point I wanted to add is that its very important to sort of step outside of the controlled schedule your on and just listen to your body, your moods, the mirror and acquaintances, friends and spouses to get a more accurate and fluid representation of your efforts. The scale can be maddeningly misleading. I remember when I first started working out the scale didn't move for like a month but I noticed the difference in my clothes and how I felt appearance wise, energy wise, and stomach moods.

[Economica]

Originally Posted by Little Linguist

Frozen corn??? You mean frozen corn that you cook in a pot or what do you mean exactly?

I mean frozen corn, in a bowl, eaten with a spoon like it was ice cream. (In case anyone out there actually wants to try it, I recommend organic corn. ) My excuse is that my mother used to give it to me when I was hungry close to dinner time - so she's really the weird one, not me!

If you think of any other helpful tips, please let me know!

I think my main tip is the change of focus from eating less (in terms of how often you eat and how full you get to feel) to changing your diet. Doing the right thing needs to become second nature, both in order for you to stick to it (I know I never managed to remain hyper-aware and diligent about my food intake for longer than it took for the next distraction (e.g. exams) to come along) and because even if you do lose the weight by counting calories, if you go back to your old eating habits once you've lost the weight, you'll just gain the weight again. For me, it was key that I had a no-turning-back realization that what I'd been eating up until then was the wrong kind of food for someone with my metabolism (which I think is average - compared to my sister and brother who have high metabolisms and pretty much have to eat ice cream all day (as my sister did one summer when she worked in an ice cream shop - I'm pretty sure she thinks it was worth it ) in order to gain anything). Besides, it's unnecessary to starve yourself; the satisfaction and, importantly, the don't-have-to-think-about-it normalcy of eating and of feeling full can be had if you simply eat the right things. (Compare the fullness feeling after some slices of white bread to the same amount of calories in vegetable form.) Once you've made the initial changes (which are admittedly difficult to figure out and implement), the weight will start to melt off almost effortlessly - and it will stay off!

You're obviously motivated right now - how about using that energy to figure out what you will need to say goodbye to (did someone say mayonnaise? I'll take it one step further and say bread (except black bread)) and to find some salad and other vegetable recipes and some low-calorie comfort foods that you'll enjoy?

Originally Posted by Aimahn

Another point I wanted to add is that its very important to sort of step outside of the controlled schedule your on and just listen to your body, your moods, the mirror and acquaintances, friends and spouses to get a more accurate and fluid representation of your efforts. The scale can be maddeningly misleading. I remember when I first started working out the scale didn't move for like a month but I noticed the difference in my clothes and how I felt appearance wise, energy wise, and stomach moods.

I agree wholeheartedly with this. Ignore the scale, at least until you're no longer gaining any muscle. Focus on how you feel and on how your clothes fit you instead.

[Little Linguist]

Originally Posted by Economica

I mean frozen corn, in a bowl, eaten with a spoon like it was ice cream. (In case anyone out there actually wants to try it, I recommend organic corn. ) My excuse is that my mother used to give it to me when I was hungry close to dinner time - so she's really the weird one, not me!



I think my main tip is the change of focus from eating less (in terms of how often you eat and how full you get to feel) to changing your diet. Doing the right thing needs to become second nature, both in order for you to stick to it (I know I never managed to remain hyper-aware and diligent about my food intake for longer than it took for the next distraction (e.g. exams) to come along) and because even if you do lose the weight by counting calories, if you go back to your old eating habits once you've lost the weight, you'll just gain the weight again. For me, it was key that I had a no-turning-back realization that what I'd been eating up until then was the wrong kind of food for someone with my metabolism (which I think is average - compared to my sister and brother who have high metabolisms and pretty much have to eat ice cream all day (as my sister did one summer when she worked in an ice cream shop - I'm pretty sure she thinks it was worth it ) in order to gain anything). Besides, it's unnecessary to starve yourself; the satisfaction and, importantly, the don't-have-to-think-about-it normalcy of eating and of feeling full can be had if you simply eat the right things. (Compare the fullness feeling after some slices of white bread to the same amount of calories in vegetable form.) Once you've made the initial changes (which are admittedly difficult to figure out and implement), the weight will start to melt off almost effortlessly - and it will stay off!

You're obviously motivated right now - how about using that energy to figure out what you will need to say goodbye to (did someone say mayonnaise? I'll take it one step further and say bread (except black bread)) and to find some salad and other vegetable recipes and some low-calorie comfort foods that you'll enjoy?



I agree wholeheartedly with this. Ignore the scale, at least until you're no longer gaining any muscle. Focus on how you feel and on how your clothes fit you instead.

Thank you so much! You're right, of course - I have to make a permanent change, or it's no use. I guess counting calories just reminds me that I'm keeping on track until I get the hang of it all.

Frozen corn??? Really? Ha, interesting - perhaps I shall try it too, if it really is yummy. I mean, I can't knock it til I try it right?

No bread??? At all??? Forever and ever??? Nooooooo please noooooo....Oh, okay, if I have to, then fine.... What about multigrain or wholewheat bread??? I like those, and I don't know - but I don't think they are too bad, right?

Well I started today by getting rid of mayonnaise and butter - I think that's a step in the right direction! And I did not eat any sweets today at all (did I? no...I didn't).

I think you're right about the scale. I should look at the fat percentage anyway, shouldn't I?

Thanks once again for your help and support - I do appreciate it!!!

[Little Linguist]

Caloric Intake:

Breakfast:

1 multigrain roll with pumpkin seeds 150 kcal
100 g light turkey breast 100 kcal
2 tablespoons mustard 50 kcal
1 pear 75 kcal

Total: 375 kcal

Snack:

500 ml A-C-E juice 205 kcal
1 protein bar 175 kcal
1L tea (camomile, peppermint) 0 kcal

Total: 308 kcal

Lunch:
1 apple 80 kcal
1 pear 75 kcal
300 g low-fat yogurt 240 kcal

Total: 395 kcal

In between:

500 ml water 0 kcal
1L fitness water 120 kcal

Total: 120 kcal

After-workout snack (I was starving folks)

1 protein bar 175 kcal
125 g grapes 85 kcal

Total: 260 kcal

Total damage: 375 + 308 + 395 + 120 + 260 = 1458

Calorie Expenditure:

BMR: 1100 x 1.2 = 1320

Extra calories expended:
Walking (to bus, to work, to bank and back, to bus stop, back home = 55 minutes) 265 kcal
Elliptical trainer, 50 minutes, level 6, avg. 55 rotations a minute = 595 kcal
Weight lifting (15 minutes) 57 kcal
Calisthenics (15 minutes) 75 kcal

Total extra calories burned: 265 + 595 + 57 + 75 = 992 kcal

Total calories burned: 1320 + 992 = 2312 kcal

Total calories burned off: 2312 - 1458 = 854 kcal

Muhahahha - gettin' betta!!!!!!

[Grayscale]

economica and aimahn are right, although fat percentage is the important indicator (Understanding Your Body Fat Percentage) it moves rather slowly, so at least on a day-to-day basis, it's more useful to use your general overall feeling you get from being more energized, not as bloated, compliments from friends and better fitting into your clothes to motivate you to keep going.

and it looks like you've already got the basics down pat... as the other two stated, the key now will be to learn to eat a variety of foods, a long lasting diet is a balanced one.

some other "trick" food is sugarfree candy and gum, low cal frozen treats like otter-pops and fat-free fudsicles, and rice cakes.

[Little Linguist]

Originally Posted by Grayscale

economica and aimahn are right, although fat percentage is the important indicator (Understanding Your Body Fat Percentage) it moves rather slowly, so at least on a day-to-day basis, it's more useful to use your general overall feeling you get from being more energized, not as bloated, compliments from friends and better fitting into your clothes to motivate you to keep going.

and it looks like you've already got the basics down pat... as the other two stated, the key now will be to learn to eat a variety of foods, a long lasting diet is a balanced one.

some other "trick" food is sugarfree candy and gum, low cal frozen treats like otter-pops and fat-free fudsicles, and rice cakes.

Thank you, that is true. I will try to work out as often as I can so that my fat ratio goes down and my muscle mass increases. Do you think I can do anything better to increase muscle mass or am I on the right track?

Yeah, I see what you mean with varying my diet. I think I will do some experimentation when I get on vacation.

[Little Linguist]

By the way, I really want to thank all of you for your help and advice.

Today I almost did not go to the gym - but then I thought, SHIT, you're going to have to admit you were a lazy ass tonight, so I went to the gym, and look how good I was. This was such a good idea!!! And you all helped make it worthwhile, too!

[Grayscale]

Originally Posted by Little Linguist

Thank you, that is true. I will try to work out as often as I can so that my fat ratio goes down and my muscle mass increases. Do you think I can do anything better to increase muscle mass or am I on the right track?

naw, it will develop naturally.

all i can say is be patient and stick to it, results will come.