Sissyloo
01-07-2003, 11:40 PM
Hi I have a real problem with my weight. I have gained from 135lbs. to 225lbs. in 5 years. And I don't Know where to start. If any one has any advice or diet tips please let me know. http://www.healthboards.com/ubb/idea.gif
Thanks,
Angel :angel:
Thanks,
Angel :angel:
Sponsor
chitrick
01-08-2003, 09:55 AM
Wow Angel!! 90 lbs in 5 years is a lot. How tall are you? What's your age? Have you consulted a doctor? Do you currently know how this happened? I mean...did your eating habits change that much over the past 5 years? Did you used to be very active, and then all of the sudden stop? If you've put on that much weight and really have no idea why or how, then you need to see if something medical is the culprit.
As for where to begin with diet and exercise. I'm a supporter of Dr Barry Sears' "The Zone" diet (which is really an eating lifestyle that allows you to lose weight if you need to; and maintain it afterwards). Go to any bookstore or library and get his books. He has several. I think his first one is called "Enter the Zone".
Secondly...start some sort of cardio exercising right away. Walking is a great way to begin. You need to do enough so that you get your heartrate up pretty good and keep it there for 20 minutes minimum (60 minutes maximum). You can do cardio every single day; but should do it no less than 4 times per week. In fact, in your situation, it would not harm you if you are able to do it 2X per day. If you aren't used to walking like that, it may take some getting used to. Always make sure to stretch (especially legs and back) before and after each walk. In time, the walks will get easier; and you will begin to look forward to the next one. Good Luck!
As for where to begin with diet and exercise. I'm a supporter of Dr Barry Sears' "The Zone" diet (which is really an eating lifestyle that allows you to lose weight if you need to; and maintain it afterwards). Go to any bookstore or library and get his books. He has several. I think his first one is called "Enter the Zone".
Secondly...start some sort of cardio exercising right away. Walking is a great way to begin. You need to do enough so that you get your heartrate up pretty good and keep it there for 20 minutes minimum (60 minutes maximum). You can do cardio every single day; but should do it no less than 4 times per week. In fact, in your situation, it would not harm you if you are able to do it 2X per day. If you aren't used to walking like that, it may take some getting used to. Always make sure to stretch (especially legs and back) before and after each walk. In time, the walks will get easier; and you will begin to look forward to the next one. Good Luck!
Chelle1977
01-08-2003, 10:01 AM
At the beginning. That is where you should start. ;-D
And chitrick is right, the first thing you should do is check with your doctor for any health complications.
I gained 80lbs in 4 years (college). I understand where you're coming from. To lose weight, you have to change your habits.
Habits shown to be successful include:
1. Keeping a food journal
2. Eating a 1400 calorie/day diet
3. Eating a low-fat, high-carbohydrate diet
4. Weighing daily
These tips come from the database of people who have lost 60lbs or more and maintained the loss. I don't remember what its called. I think some of the tips might be a little extreme - like I wouldn't recommend you dropping your calorie intake to 1400 calories all in one shot and I wouldn't vote for a "low-fat, high-carbohydrate" diet, but it gives you some ideas.
Here are some suggestions that have worked for me:
1. Drink at least 80oz of water/day
2. Eat at least 2 servings each of fruits/vegetables each day (this isn't as many as the gov't recommends, but I find this difficult to do - you might not)
3. Eat around 1600-1800 calories/day
4. Get 30 minutes cardio a day
5. Lift weights 3 times a week
You can't expect to do all these things all at one time. Pick one, or two, and practice them for a few weeks. Once you've got that down, add another.
And chitrick is right, the first thing you should do is check with your doctor for any health complications.
I gained 80lbs in 4 years (college). I understand where you're coming from. To lose weight, you have to change your habits.
Habits shown to be successful include:
1. Keeping a food journal
2. Eating a 1400 calorie/day diet
3. Eating a low-fat, high-carbohydrate diet
4. Weighing daily
These tips come from the database of people who have lost 60lbs or more and maintained the loss. I don't remember what its called. I think some of the tips might be a little extreme - like I wouldn't recommend you dropping your calorie intake to 1400 calories all in one shot and I wouldn't vote for a "low-fat, high-carbohydrate" diet, but it gives you some ideas.
Here are some suggestions that have worked for me:
1. Drink at least 80oz of water/day
2. Eat at least 2 servings each of fruits/vegetables each day (this isn't as many as the gov't recommends, but I find this difficult to do - you might not)
3. Eat around 1600-1800 calories/day
4. Get 30 minutes cardio a day
5. Lift weights 3 times a week
You can't expect to do all these things all at one time. Pick one, or two, and practice them for a few weeks. Once you've got that down, add another.
shunny20
01-08-2003, 11:00 AM
i agree with the other poster those are some great things to try to get your weight down and maintain. you have to find whats right for you, because what makes one person lose might not work on the next person. the journal is a great idea because it may help you find where your problems is. i too highly recommend you speak with your doctor about it because when i was 16 i gained 60 pounds in one year with no change in eating or activity level also had some other problems with my periods went to the doctor and i've been diagnosed with polycystic ovary syndrome and i was advised to start a low carb lifestyle as this has helped most in my condition so you really should see a doctor and also start that journal......GOOD LUCK
chitrick
01-08-2003, 01:15 PM
Chelle...I'm curious as to why you recommend a low fat, high carb diet for somebody trying to lose weight. I sort of understand the low fat philosophy. But isn't a high carb diet primarily intended for endurance athletes? Correct me if I'm wrong...but don't carbs turn into sugar, turns in fat...if they don't get burned as fuel? I'm more of the opinion that we need more of a balance between proteins, carbs and fats...being careful not to overload on one and deprive ourselves of another. As for fats...they are an important part of the whole metabolism process. The key is to try and eat the good fats (nuts, olives/oil, avacados, fish, flax seeds). And more importantly...stay away from too many sugars, (which includes too much fruit and vegetables that are high in sugar)(carrots, beets etc...). Proteins are essential. If you eat meat, try to stick with skinless chicken, turkey & fish. If not a meat eater...tofu, beans, nuts...
Chelle1977
01-08-2003, 02:21 PM
Actually, if you re-read my post you'll see that 'I wouldn't vote for a low-fat, high carbohydrate diet'. The four things I listed were found statistically to be true of adults who have lost 60lbs or more and maintained the loss. There is a college that maintains a database of people who have lost weight - I forget the name .. something Registry.
I tend to agree with you to an extent. I don't see any reason to avoid any fruits or vegetables because those do usually have some fiber. I do recommend avoiding, or limiting, candy, cookies, most muffins, etc., white bread, white rice,
I agree that you should aim for balance. I usually try to get 6 servings of grains (not 11), 3 servings of protein and I try to keep my fat to 20-30% of total calories.
I tend to agree with you to an extent. I don't see any reason to avoid any fruits or vegetables because those do usually have some fiber. I do recommend avoiding, or limiting, candy, cookies, most muffins, etc., white bread, white rice,
I agree that you should aim for balance. I usually try to get 6 servings of grains (not 11), 3 servings of protein and I try to keep my fat to 20-30% of total calories.
Chelle1977
01-08-2003, 02:25 PM
The database is called "National Weight Control Registry" and is maintained at the University of Colorado's Center for Human Nutrition.
If you go to the WebMD website, they had an article not long ago about what has worked for the people in this database. You might search the web in general for more info as well.
If you go to the WebMD website, they had an article not long ago about what has worked for the people in this database. You might search the web in general for more info as well.
Chelle1977
01-08-2003, 02:26 PM
Quote from a WebMD article
"Most "successful losers" have several healthy habits in common, Hill says at an American Medical Association-sponsored conference held here on obesity. They eat a low-fat, high-carbohydrate diet, eat breakfast every day, weigh themselves frequently or keep a food journal (as long as 20 years after the weight loss), and exercise for about an hour a day.
Through the National Weight Control Registry, Hill and colleagues have been tracking about 3,000 successful losers who have lost an average of 66 pounds and kept it off for 5.5 years. "
"Most "successful losers" have several healthy habits in common, Hill says at an American Medical Association-sponsored conference held here on obesity. They eat a low-fat, high-carbohydrate diet, eat breakfast every day, weigh themselves frequently or keep a food journal (as long as 20 years after the weight loss), and exercise for about an hour a day.
Through the National Weight Control Registry, Hill and colleagues have been tracking about 3,000 successful losers who have lost an average of 66 pounds and kept it off for 5.5 years. "
chitrick
01-08-2003, 02:48 PM
That's some interesting informatin Chelle! Thanks! And I had missed your full point, when I read your first message. Thanks for pointing that out!
Chelle1977
01-08-2003, 03:06 PM
S'ok. I am not an expert .. I do have some personal experience though.
I know that for me, I just have to stay away from the vending machine and the fast food resturants and I do pretty well with weight loss. I know that slipping back to those things has made me re-gain.
The article actually went on to say that less than 1% of the database used a low-carb diet. I thought that was interesting. I wish they would publish findings on the participants health so we know that not only does this work; but its good for you too. I don't just want to be thin. I want to be healthy too!
I know that for me, I just have to stay away from the vending machine and the fast food resturants and I do pretty well with weight loss. I know that slipping back to those things has made me re-gain.
The article actually went on to say that less than 1% of the database used a low-carb diet. I thought that was interesting. I wish they would publish findings on the participants health so we know that not only does this work; but its good for you too. I don't just want to be thin. I want to be healthy too!
Sissyloo
01-13-2003, 07:46 PM
Thanks everybody your advice.I was recently told by my doctor that I am suffering with Pcos(Polycystic Ovarian Syndrome) and I've been reading about the illness and how following a low carb diet can help. I don't know what my doctor is going to do next he's in the process of running more test. And I'm going to explore all my options.And I will check on those books. Thanks Again.
Sissyloo :angel:
Sissyloo :angel: