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WebMD Tips for Losing 100 Pounds

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This is from WebMD. I thought it was very good. There are more people than you’d think that face this problem. It is painful and sometimes they don’t know what to do. When I watched the show Ruby I was touched by her story. Here are some ideas for others. ALL credit is given to WebMD.

10 Tips for Losing 100 Pounds

Got a lot to lose? Consider these tips for successful weight loss.

WebMD Feature

By Kathleen Doheny

Reviewed By Jonathan L Gelfand, MD

If you’ve got 100 pounds or more to lose, chances are you’ve already been on numerous diets and exercise programs, without long-term success. So, the standard advice — eat less, exercise more, and don’t give up — just isn’t enough.

WebMD polled weight loss experts — as well as men and women who have lost 100 pounds or more and kept it off — to ask for their best tips for those who have lots to lose. Here’s their advice.

1. Shrink Yourself: Analyze the Payoff You Get From Excess Weight

The question can startle people, but Anne Fletcher, RD, a Minnesota dietitian and author of the “Thin for Life” book series, asks it anyway. “What is your excess weight doing for you?”

Put another way, she asks: “What are you getting out of NOT losing weight?”

Her clients and those she has interviewed for her weight loss books have given her some surprising answers. Some told her they were hiding behind their weight as a way to avoid intimacy.

Others had less complicated reasons, she says. “One man said he didn’t like mowing the lawn, and he didn’t have to do it when he was heavy.”

Identifying and understanding your underlying motivation to stay heavy — and getting help if you need it to address the underlying issues — can help spur your motivation to lose.

2. Assess Your Readiness

Your readiness to lose weight, once and for all, is crucial, says Fletcher. For her books, she has interviewed 20 people who lost 100 or more pounds. In general, the more ready they were — with few distractions or excess stress in other areas of life — the better they did.

How do you assess your readiness? Fletcher suggests asking yourself these questions: “Is my financial situation reasonably stable?” “Is my job and my spouse’s job likely to stay the same [for the foreseeable future]?” “Do I have the time to devote to weight control?” “Are my relationships stable?”

That’s not to say if life isn’t perfect you shouldn’t still embark on a weight loss program, she says. But it is easier to focus on weight loss if you don’t have multiple stresses elsewhere, she says.

Of course, there is always the exception. “I had one person who said her life was in complete chaos when she began to lose weight,” Fletcher tells WebMD. “She felt the weight was the one thing she could control. So there’s no one-size fits all.”

3. Consider the Options

A plan that works for some people won’t work for others.

“Get multiple sources of advice,” suggests Victor Stevens, PhD, senior investigator at Kaiser Permanente Center for Health Research, in Portland, Ore., who has researched weight loss.

Whether you choose a supervised, structured weight loss and exercise program, go it alone, or undergo gastric bypass surgery, the process will be a life change, experts say. Instead of thinking you’ll go on a diet (or that gastric bypass surgery will solve all your weight problems), understand that you are adopting a new, life-long plan of better eating and exercise, Stevens says.

4. Build in Accountability

Being accountable for following your weight loss plan — whatever it is — is crucial, says Stevens. “Almost all organized weight loss programs include some sort of accountability,” he says. It could be attendance at a meeting, a weekly weigh in, or other structured program components.

You can build in your own accountability, of course, or partner with a friend. Your structure can be similar to those set by organized programs, or you can make them action based. For instance, you might set a goal and schedule for exercise each week (such as “I’ll walk three times this week after work for at least 45 minutes”). Also set a day mid week to evaluate how well you are sticking with your plans. Adapt them if necessary — or play makeup. For instance, if by Wednesday, you haven’t walked any night, you know you need to walk the next three out of four nights.

Seeking medical help, especially when you have many pounds to lose, is wise. “It’s always a good idea to consult with a doctor,” Stevens adds. A doctor may also recommend other experts, such as a personal trainer or nutritionist.

5. Adjust Your Expectations

It’s frustrating but true. That extra 100 pounds didn’t come on overnight, and it’s going to come off slowly. “We recommend people cut back 500 calories a day,” Stevens says. Losing just one to two pounds a week is best, he says. So it could take a year or two to lose 100 pounds.

Set short-term goals, Stevens and other say, instead of focusing on the 100 pounds. Think about it, for instance, as a plan to lose 20 pounds — five times.

To stay motivated, set realistic goals beyond a specific number of pounds, advises Daniel Stettner, PhD, director of psychology at UnaSource Health Center, Troy, and adjunct professor of psychology at Wayne State University in Detroit. Think about getting to a certain weight, for instance, by a holiday — Thanksgiving, Halloween, whatever — when it’s likely you’ll be in a photo, he says.

Or think about an upcoming special event and decide you want to fit into a favorite, currently snug, dress or suit by then.

Focus on short-term weight loss goals that will help you meet the long-term ones, says Marisa Moore, RD, an Atlanta dietitian and spokeswoman for the American Dietetic Association. “If your goal is to drop three dress sizes, that’s long term. Short term is answering the question, what am I going to do to get there?” You could cut a three soda-a-day habit to one a day, for instance, taking a week to do it. And you could park farther from stores, requiring you to walk more.

6. Develop a Healthy Selfishness

As Fletcher counseled overweight clients, she noticed that many women, in particular, had a difficult time putting themselves first. All day long, they’d help their spouse, family, friends, and co-workers. At the end of the day, these women were exhausted. And they often turned to food. “The only ‘nice’ thing they did for themselves was eat,” she says.

“People who lose weight and keep it off have developed a kind of healthy selfishness,” she says. That means saying no sometimes and putting yourself first at least sometimes.

One woman who learned ”healthy selfishness” told Fletcher she would do anything to stay on track, including carrying baked potatoes in her flight bag to avoid having to eat airport food.

The healthy selfishness helps, too, when dining out, Stettner says. “Pick a place that has the kind of food you want to eat.”

7. Fat-Proof Your Environment

Even if you’re committed to following a new, sensible eating plan, it can be difficult when, say, your teens’ tortilla chips fall out of the cupboard every time you open it.

That’s why it can help to “fat-proof” your environment as much as you can, says Stettner. “Get rid of ‘off-program’ or impulse foods at home and work,” he says.

Call a family meeting and brainstorm options, he says. Say your teen can’t exist without tortilla chips. You might decide as a family that the tortilla chip lovers keep their own stash, not in the kitchen, out of sight. This allows the person trying to lose to feel more in control, Stettner says.

8. Pick the Brains of Healthy-Weight People

Stevens advises those who need to lose 100 pounds to get insight from people who are at a healthy weight. He tells them: “Talk to people who are maintaining a steady weight, who have maintained it for three or four years, and who are your age.”

Then ask them how they stay that way, he says. “You may be amazed,” he says. Many overweight people think people at a healthy weight don’t have to work at it, but those maintaining a healthy weight typically tell an unexpected story. It’s an ongoing effort to stay lean. “They are careful what they eat; they pay attention every day,” Steven says.

Hearing this may help those with lots to lose understand that life is going to be different if the weight is going to stay off, Stevens says.

Those who have lost substantial amounts of weight and kept it off say they stay true to their eating plan and their exercise plan. Wade Wingler, 37, of Danville, Ind., an executive with Easter Seals, took off 100 pounds, going from 317 pounds to 217 pounds.

“I do yoga every day,” he says. He also does long-distance bicycling and follows a sensible eating plan.

Linda Thacker, 60, of Norfolk, Va., lost 120 pounds and has kept it off for 16 years. Healthy eating and working out regularly are habits now. “I do Jazzercise, speed walking, bicycling, and the Stairmaster,” she says. “I try to exercise every day, [though] I don’t always make it.” But if a few days go by without working out, she gets right back to it.

9. Find Your Secret Weapons

Most people who have lost a substantial amount of weight and kept it off have a tool or strategy — or several — that help them stay on track and make this time the time they don’t quit or regain.

Keeping a graphic record of weight loss helps people see the big picture and stay on track, finds Stevens of Kaiser Permanente, especially when they are regaining weight. Looking at the downward trend on the weight loss graph helps people cope with minor weight fluctuations, he finds.

Finding a way to stay focused is crucial, says Allan Goldberg, 54, of St. Clair Shores, Mich., who has lost 150 pounds by cutting calories and exercising. When faced with the temptation of overeating, he says, he asks himself: “Do I want to eat this and undo my hard work?”

10. Reward your Success — in the Right Way

Anyone who’s gotten weight loss guidance already knows the rule: no food rewards for taking off weight.

So what can you do? As you meet your short-term goals, buy something new, get a new nail polish color, or book a day at the spa, Moore suggests.

SOURCES:

Anne Fletcher, RD, dietitian; author, “Thin for Life” book series.

Victor J. Stevens, PhD, senior investigator at Kaiser Permanente Center for Health Research, Portland, Ore.

Daniel Stettner, PhD, director of psychology, UnaSource Health Center, Troy, Mich.; adjunct professor of psychology, Wayne State University, Detroit.

Allan Goldberg, St. Clair Shores, Mich.

Wade Wingler, Danville, Ind.

Linda Thacker, Norfolk, Va.

Marisa Moore, RD, American Dietetic Association spokesperson.

Reviewed by Jonathan L Gelfand, MD on August 29, 2011

© 2008 WebMD, LLC. All rights reserved.

 

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Sacrifice Is Necessary

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Greek Café Frappé prepared with soy milk and t...

 

It amazes me that people say they want to lose weight and refuse to do anything to make it happen. It is like saying the words are enough. If that was true, everyone would be skinny. Who doesn’t want to be a healthy weight?

What makes me ask this? A woman at work told me she was interested in the shakes I do and asked how to make them. I explained that I mix the powder with soy milk and then blend with frozen strawberries and Truvia. Her first response was “Ewww! Soy milk! I can’t do that.” I asked her if she had ever tried it and her answer was no. So  I then asked how she could say she didn’t like it if she’d never had it. That didn’t make sense to me.

Here’s the deal, people, if you want to lose weight, you are going to have to make changes. You gained weight because of how you are currently eating. You cannot expect to lose weight eating the same way. It’s not logical. I’m sorry if that offends you. Sacrifice is necessary. You cannot eat biscuits and burgers and expect to lose weight. It is not going to happen. If you have one now and then, that is a different story. But daily? Give me a break. And also quit trying to lie to yourself and say it is possible. It’s not. Most of us are intelligent enough to know this so why people act so shocked by this news astounds me.

Sacrifice is necessary! It is that simple. Start giving up something every day if you have to do it that way. Start adding in something positive. Add more veggies and take out fatty foods. Quit saying you can’t do something if you have never tried it. Quit saying EEWWWW when you have no clue about what something tastes like. For the record, that is something that drives me nuts, especially in adults. Don’t act like you will die if you taste something. You know that the flavor will not kill you. Suck it up, buttercup! Taste it and then make a decision. Quit acting like a baby!

If you want something bad enough, you’ll try for it.

May 19, 2013

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I miss me. Sounds odd, huh? I used to laugh. I used to like being around people more. I don’t do that often now. There are many reasons. Work is a big part of it. 3rd shift wrecks your schedule. I talk to people all the time and have to be nice for the majority of my waking hours even when I don’t want to. So many times I just want to come home and be me. And a lot of those times I do want to be me alone. I need the quiet and solitude of home because I have heard voices for HOURS ON END. My head is filled with junk. I don’t want to hear people talking to me. I can chat online just fine. I just don’t want to hear the words all the time. Maybe that doesn’t make sense but it is the action of listening after so long that can set my teeth on edge. I want to interact, but without the talking part. Damn! I sound like a freak! I guess if I had pleasant interactions the majority of the time I wouldn’t sound that way, but…

So I come home and hole up. I don’t like to go out much. I just want to decompress at home. Plus I don’t have much money to go anywhere. And then there is the fact that my off days are not the normal off days for the rest of the world so when I am off, they are working. Also, my sleeping hours and waking hours are much different as well. It just kinda screws things up.

But then there is the weight issue. I think that I have become so self-conscious of how I look that I don’t want to go out and be seen. I don’t think that is uncommon with people who are obese. Some obese people just don’t care and do whatever, whenever. Others internalize everything and feel so negative. They feel embarrassed and ashamed and just want to hide from the world. So they do as much as possible. It is a lot easier to run home than it is to go in public and have people look at you like you’re a freak show. “Oh my Gawd! Did you see how fat she is?!” I still have ears. I still have eyes. I still have feelings. There are times I want to turn around and ask, “Oh my Gawd! Do you know what an inconsiderate bitch you are?! Do you think I don’t realize how much I weigh? I am not stupid. I am working on it. So back off, Stick Lady, or I’m going to show you what this weight can do!”

But most of us who are at this point, just walk off and go home and internalize some more and self-medicate. Usually my medication for those feelings is some Ben & Jerry’s. Fast acting! Great taste! What more could you ask for in medication? Oh yeah, it would be nice if the calories weren’t 50 bazillion! But who cares at that point, right? You’ll care later when you are thinking clearer. Then you’ll be upset that you let yourself fall prey to that Stick Lady vulture. Then you might need to self-medicate some more because you feel like shit again. It’s a cycle. A very bad cycle indeed.

So I was thinking about all of this. (Obviously!) It bothers me that I feel this way. I know not everyone looks at me and feels this way. Some of it is me projecting how I feel onto others. I feel they must feel this way about me since I do about myself. And, yes, I have been met with these reactions before. But I don’t like living like this. I want to kinda like people a little more than I do. I used to like people. I used to laugh. I used to do things. I used to interact with real people. I don’t like limiting my life.

I was talking to my friend about this today. She was really encouraging. It was a true heart to heart. Who really tells the people in their lives this stuff? Usually I keep this shit to myself. I bring it here from time to time. But ya know, I surely can’t be the only one who feels this way.

I am slowly working on my goals. I have done things around the house today, which has me tired and achy. I suppose that is good in some sadistic way. I downloaded an app for my phone called “Lose It!” which allows me to calorie count and exercise count calories MUCH EASIER! I just punch that crap in! I can also add in foods that aren’t in there. I have started using my smoothies to help forego my cravings and fill me up. They’re helping. I’m being honest a little more, which is hard. I am only doing that with a few close friends and then here. Y’all understand or at least empathize.

I am NOT asking for pity or sympathy. I got here on my own. I have to get out of this mess somehow, but I now believe I don’t have to do that part on my own. That is part of the reason for this blog. I think I am not the only person who has gotten to this level. If you are like me, I send you hugs and encouragement. Many people don’t get it. I do. It ain’t easy overcoming something that has overtaken your life. And some people think you can just make simple changes. If only it were that easy! Food addiction is not like alcohol addiction. I can abstain from alcohol. I cannot abstain from food.

Thanks for reading my ramblings. Much love.

April 2, 2013

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I have been thinking and thinking and have really come to some very good conclusions. I know why I have been fighting myself on weight loss. My heart was sabotaging me. My brain says all these great things but my heart has been in control. Why? It’s afraid of moving forward in life. Have you ever felt that way? What am I afraid of? Everything! Absolutely everything!

I am afraid of moving forward in life. What if I move forward and no one loves me? What if I stay stuck and no one loves me? I finally thought about it and realized I don’t love how I feel and I am not giving anyone anything TO love. Yes, I am a wonderful person, but if I don’t feel good with who I am and how I look then how can someone else?!?! It isn’t their fault. It is mine! I did this and am doing nothing to fix it!

I also realized in all of these ponderings that I cannot change everything in one fell swoop. That is just asking for failure. What can I do? I can start making a few changes here and there that will hopefully become good habits. So like what?! I need to quit eating and then going to sleep. Working 3rd shift is hard and when I come home I am hungry and tired. I need something but I eat too much and then I fall asleep. No stopping for fast food on the way home, eating and going to bed. Gotta stop that. I could have a yogurt and fruit. It’s not as bad as a big ol’ breakfast. Or I could drink a Slim Fast in order to fill me up before sleeping so that I am having something and then getting some rest.

I can also care more in general. I got a hair cut today for the first time in ages. I noticed how gray my hair was. I also got some hair color at the drug store and plan to color my hair before work tonight. It is something.

Sooo…these are my thoughts today.

 

10 Easy Ways to Make Exercise a Habit

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Is it easy to make exercise a habit? I haven’t found it to be. I don’t like it. Maybe I don’t have the right attitude. I look at it negatively. I need to look at the positive aspects and realize what it does for me and what the benefits are and my mind will change. Maybe? I don’t know. I just know I want a change of attitude with it. I want to do better. I want to quit procrastinating and start D-O-I-N-G!

I am never going to change my life if I don’t make a habit of exercise. I certainly have other habits. And I have broken some bad habits. So why not create a good one? What is wrong with me?!

So maybe the whole thing is following what this article says. I think it is a good article. I think it is beneficial. I have to do it! So I am working on it. I really am. It’s hard.

10 Easy Ways to Make Exercise a Habit.