I need help to lose weight healthy

[Nanci]

Hi Renee,

I am working on losing weight too. Last July I weighed 178 pounds. I am 5'2". I was NOT a couch potato- I was mountain biking a day or two a week, and running several days, like 40 miles a week, and competing in trail marathons and 50k's. I don't know why my weight continued to increase except I'm 47, had a child, have a (treated) thyroid problem, but wasn't eating like a hog.

I got pneumonia in July. I lost 11 pounds in a week or so. I had routine bloodwork done that showed I was 1 point away from diabetes. I knew I had to do something different. I started riding a road bike more frequently- instead of one day on the weekend, if I felt like it, I started riding both weekend days and as much after work as I could. I went from riding 30 miles with effort to 80 miles effortlessly, and an all-time high of 127 miles, with a scheduled ride next month of 186 miles. Yikes! But I have to say that with faithful daily exercise, my mileage built up extremely quickly and easily.

Maybe your husband can help by watching the kids long enough for you to get out for 30-60 minutes in the evening. I am a true believer that it must be daily, or almost daily, not a big effort on the weekends in order to work.

I also started counting calories. It seemed like it would be a lot of work, but it isn't. I use a computer program called Diet Diary from Calorie King. I have it on my Palm. I can only imagine how many thousands of calories I was consuming every day before I started counting.

I chose a diet of 50% carbs, 30% protein and 20% fat. The program walked me through a calculation of how many calories a day I would need to lose weight, then I ruthlessly cut that back! I started out at 1500 calories a day, _without_ adjusting it for how many I burned by exercising. As my weight dropped, the amount of calories I was allowed dropped to 1400, then 1300. Now if I do a many-hours bike ride, I eat enough to keep going and not feel weak, but not as much as I burn.

I now weigh 143 pounds, up from my pre-Christmas low of 141. I think I am losing at a healthy rate. I have changed my eating habits and think that I can maintain this eating/calorie-counting lifestyle indefinitely, since the software makes it so easy, and it is now ingrained. I want to end up at 120 or so, but would be very happy at 130ish. I bought a pair of pants Saturday in a size MEDIUM!! I wore a dress Saturday that I haven't put on since 2000.

I (bad me!!) do not eat breakfast. I have 60 calories of coffee with creamer and 20 calories of sugar-free energy drink. If I eat breakfast, something happens to my blood sugar that makes me very hungry a couple hours later, but if I just don't eat, I'm usually ok till lunch. If I just can't resist, I have four graham crackers for 60 calories.

I have a 300-400 calorie lunch- usually chicken or fish and lots of veggies.

I have a 500-600 calorie dinner, and because I have a bad wine-tasting hobby, (seriously, like logging it in a journal, taking notes, peeling labels, agonizing over purchases with my wine software in the aisle of Publix) two big glasses of wine. I'm sure I could spend those calories more healthily, but whatever. I take a multi vitamin, and never used to, but feel like it is necessary now.

I measure my portions. I don't exceed the one-serving amount. When BF has a cheeseburger, I have a turkey burger. When BF has filet, I have turkey filet. When BF has grilled chicken breast with cheddar on a bun, I have it plain with a salad or veggies. I can cook similar things to what he is eating and keep him happy and keep my calories low. My biggest challenge is getting enough protein.

When I ride my bike before dinner, I have a 100 calorie snack, and burn about 600-900 calories riding.

I work in a hospital, directly with people who have had gastric bypass surgery. I know it's too late when I see them, but if I could, I would tell them, whatever you do, do whatever it takes to not have that surgery. Seems so effortless- but it will eventually ruin your health.

Good luck, you can do it!!!!!

Nanci

[sandraseigle]

Hi Renee

Have you tried Pilates, since your knee is hurt? It's very low impact (you do most of it lying down) and can help re-strengthen your knee, as well as help tone the rest of your body. When I had each of my girls (both by ceserean), Pilates was what I did to get back into shape. I know it's not the same as your problem with your knee, but it's hard to find any excercise you can do if you're injured in any way. Walking is great too, and since your kids are 4 and 5 years old, you may be able to take them with you. I know it's a rough task, I have two of my own (3 years old, and 17 months old, so I get to put at least one in a stroller :P), but it's worth a try. You could also get your husband involved, and make it a family thing. Just an idea

I'm sure you already know how important water is, so I won't go into that
Try green tea, it cleans out your body and gives you energy, without a lot of caffeine. Try eating 5-6 small meals a day, instead of 3 large ones, this will help you keep your energy up throughout the day, and boost your energy ALL day. I would suggest high fiber & protein foods, and not cutting out carbs, but limiting sugars and starches, like white bread, potatos, onions, junk food, soda, etc. It worked for me I hope this helps some, and good luck to you!

Sandra