healthy eating advice.. i guess. lol

[lauren grier]

so. food sucks. it's evil. i hate it. we fight. you know...
all my life- I've been a sad excuse for an eating human being. I struggled big time maintaining a normal healthy (ie adequate & enough) diet. My body didn't appreciate it- then i got pg, then i got fat, then
it was REALLY hard to lose weight because, well.. I didn't eat properly my whole life and my metabolism was entirely jacked up.

So- you guys know, it took me 2.5 years to lose 61lbs. That's a long time- but I worked hard at it and slowly slowly started getting healthier and healthier.

A month ago I took a giant leap forward- and started eating a lot. Not like gorging myself LOL- but eating like a normal person. I made a deal with myself. That I was going to wake up every morning, and eat breakfast.. and then lunch.. and dinner.. and maybe even a snack in there too..That we'd try it for a month. and go from there.
I've gained 6lbs. I expected it. my body isnt use to it and it has to adjust. I'm taking in a WAY higher caloric amount than I use to. It's ok....
It WILL settle out though right??? right? LOL
i'm not going to keep gaining weight ??

Aside from that I have a couple questions too...
Do you split your calories up.. like.. you get 20% for breakfast.. 20% for lunch and 60% for dinner (those were totally random) or do you just eat willy nilly and stop when you hit your calories?
I'm not a calorie counter.. it makes me insane. But I've been trying to pay more attention- obviously- as I'm trying to eat more well roundedly.
I just ate lunch & a snack and am at 1/2 my personal goal for the day-- is that OK? should I save up more for the evening instead?

Do you really count every little grain of whatever you eat towards your calories? Can i just.. estimate? I'm clearly not over eating.. I think over analyzing would just make me all obsessive and bad boo.

Any other input is greatly appreciated :] I'm not fat, I'm not even overweight at all.. just a little squishier than I want to be- and I really want to be healthy. That's the whole goal.. that and set a good example for kidlet. He def follows my eating habits/patterns and seeing he's been underweight his whole life, I'd say that's a dangerous thing for him to grow into. :]
thanks chickies.

[newfiemountiewife]

I probably shouldn't be giving advice, because I'm a binge eater, however, I do KNOW how to eat properly. I just don't.

I bought an app for my phone called Loseit. It tracks calories as you put in food. I don't divide up by percentages, but we usually have our largest meal at dinnertime. So I don't eat like bacon, sausage, eggs, toast for breakfast, kwim? LOL. I just eat smallish throughout the day, then have the bigger meal for dinner. I am finding that easier to do with the kids back in school too, since they are not here for lunch, I don't have to "make" anything. I'm doing better now than I thought I would be, I figured I'd be eating everything from boredom LOL

Anyway, I just think that you should do it however you want to. There is no rule that you have to eat 3 meals a day, you just need to make sure you get enough calories to keep you healthy. Especially if you're running, which I know you are now.

[Darcy Baldwin]

Well, with eating more, if you're not doing anything else, you'll be likely to gain weight. Even if you're having a healthy amount of calories. If you're body isn't used to the extra calories, and you don't do anything else in your diet to get rid of those calories, you'll gain weight. Even a healthy body will gain weight if nothing is done to expend the extra calories you're taking in. But since you're running again..those extra calories will be expended.

And are those calories good calories or bad? That'll also make a difference in how your body uses them. Extra calories are extra calories, but bad calories do more damage.

I don't split up my calories through the day, but do try to be sure I do higher proteins and carbs in the morning than late at night. But if you're into eating smaller meals through the day - go there. You can do it however your body needs it. I also don't uber-count my calories. I know approximately what I can eat during the day, and just go from there. Generally I know when I've over eaten. The hot fudge Sunday at the end of the evening, even when it's really small, will overbudget my calorie count for the day LOL

[lauren grier]

thanks chicks.. and yeh- I'm def running again so I know i have to be nice to myself ^_^ I don't have a fancy shmancy phone with apps... but maybe I can just use one of those online ones and see if it helps me get a better feel. I may break it down to smaller meals throughout the day- I just had to get over that initial hump kwim. I've never eaten breakfast regularly before this month LOL it was difficult :p

[becca1976]

check out fitday.com It's free and you can easily keep track of all your cals. You just type in a food, and it will bring it up and you choose the amount you've eaten (1/2 c. - 8oz...whatever) and it will figure all the fat, calories, carbs, protein etc...for you. I used that last year, and lost about 25 lbs with it. Of course, I went back to the states for a 6 mo. visit, and ate all that junk food (I tend to binge on Taco Bell when I haven't had it for a couple years haha!) and gained a lot of it back. In fact, posting this message has inspired me to log back in and start keeping track again. I found that if I dont keep track, I end up consuming way more calories than I should. Unfortunatly my whole entire life will be a weight battle, so I need to get in the habit of keeping track. :(

[ColleenSwerb]

La, check out Sparkpeople.com. You can track your food and exercise, you can set goals if you want, there's a whole forum and support community, etc. I used it before I had a "fancy phone" with an app ;)

I use lose it now too (or at least I did for like 3 months, but the past 2 weeks I haven't, it's been crazy). I was working on eating 1200 calories a day to lose some weight. It's taking effing forever, but whatever, not the point. According to my weight (around 145 depending on the day, the time, and the phase and location of the mooon) my body nautrally burns 1500 calories a day doing big fat nothing. That's my BMR (base metabolic rate). So by eating less than that I'm automatically burning calories, plus whatever I burn by working out. Of course now I'm not trying to fit into a bikini for another 7 months or so, so I'll probably up the calories a little for myself. 1200 is do-able, but still a little rough.

Anyway. I tried to stick to around 300 calories a meal, but dinner was usually more like 400. I've gotten a lot better about snacking, (I used to snack WAY too much at work in the afternoon) so that made it a little easier. 300 calories goes pretty fast once you realize where they come from (aka cheese has a ton of calories, and that sucks, LOL!).

I think the most important thing is to listen to your body. I think breakfast is really important, so that's awesome that you're working on eating breakfast every morning. If you're not that hungry at lunch, eat something small and then have a bigger dinner. If you're starving at lunch one day, and then still hungry for a big dinner, go ahead and eat it. Just don't make that a daily occurrence and you'll be fine. It all evens itself out.

Oh and drink tons of water. If you're STARVING, drink a big glass of water first and wait 15 minutes before you devour a carton of ice cream. It really does help you realize that you're not hungry, you're thirsty. The body sends the same signals to the brain for hunger and thirst, so it's easily mistakable.

[eranslow]

Col - how did you figure out your BMR?

La - I think all the other chickies have everything covered :)

[ColleenSwerb]

Google BMR calculator and you'll find a whole bunch. It's a complicated equation, but the calculators make it easy.

[lauren grier]

yeh i looked up one of those things.... and it told me i needed over 2000 cals a day if i'm exercising and trying to lose weight.. realistically this will never happen.. it did say though 1500 to lose WithOUT exercising... so I put my goal at 1600. I think that's fair. and it's a substantial increase anyway... so I'm probably going to have to work way harder for a while than I would normally :p

[ColleenSwerb]

I would kill for 1600 calories, LOLOL! I also tend to look at my exercise calories burned as "bonus" though. I don't eat 1500 calories and burn off 300 in exercise and call it even, kwim? And I have to say that for the most part, I wasn't hungry on the 1200. I tried to eat more filling foods for meals so that I didn't snack as much. And on the rare occasion I was hungry after dinner, I had a scoop of ice cream, or some fresh strawberries (which are like 0.5 calories, it's awesome), or a cookie. It's all about the moderation :)

[lauren grier]

are you really short col? I only weigh a few lbs less than you lol

[lauren grier]

i said that backwards i think.. I was meaning i thought we'd be near the same calorie reqs.. :p but maybe i am just way taller than you

[Kat Stokes]

Well here's my deal... I used to use SparkPeople before I got my iPhone and then I started using LoseIt.

For me to lose weight (I am 5'3" and weighed 161 pounds when I started), LoseIt said I could have 1499 calories a day. So I made my goal 1200 unless I worked out. If I work out, I allow myself the 1499 but NOT OVER. My workouts usually consists of jogging 5 miles which burns about 500 calories. That way I am almost always under.

Before I started really watching my calories I was drinking alcohol and sodas every day. Which was adding between 240 to 1000 calories. I now only drink alcohol on the weekends and in moderation and sodas very, very rarely. I'd rather fill up on food than have a soda. Raley's/Bel-Air has a calorie free flavored sparkling soda that I drink when I really want something sweeter than water.

I have lost 9 lbs. since weighing in on July 6th. I am determined to get down to 140. I want to be a comfortable size 8 again.

As for my meals, breakfast is usually 200-300 calories (a yogurt and hard-boiled egg and maybe a small banana), lunch is around 300-400 calories (my favorite is a Morningstar Spicy Bean burger with lettuce, pickle, mustard and a little ketchup on a low cal hamburger bun since it's the most filling), dinner is round 400 calories (protein of some sort and a veggie - I try to avoid carbs at night). In between breakfast and dinner I like to have a snack which is around 100 calories (a quaker granola bar or a protein water) to help keep me full.

Basically, my key to losing is 1200 calories a day, no sodas, very little alcohol and exercising!!!

[Kat Stokes]

And also, drink LOTS of water if you don't already!!!

[meems]

To me it makes more sense that breakfast be the biggest meal of the day. Lunch next biggest. Dinner is smallest. Because as the day goes on, you're needing less calories for the rest of they day. Or as they say, Eat breakfast like a king, lunch like a prince, dinner like a pauper. Also if you don't eat too much at dinner you may be likelier to eat a bigger breakfast the next morning.

But I also agree with Col about listening to your body.

I had great success with calorie counting. But am now totally sick of it and have gained 10lbs as a result, boo hoo.

And I agree with what Darcy said too.

How much are you running?

[lauren grier]

nothing to speak of yet mimi.. since I just started up again - I'm only doing a mile at a time to ease back into it so as, I don't die LOL.. so im not burning a zillion calories or anything yet- but i know i need to make sure I'm getting enough protein & carbs if I plan on being able to build up and keep going.

eta: in the last 7 days ive walked 14 miles and only ran 2.75.. lol. My first start back up run was the 3/4 mile- just to make sure I wasn't going to splat. then i ran monday, and ran today too. So I'm still def mostly walking :p I can walk forever..... can't quite run forever yet :p

[neenee]

great thread! I am counting my calories, trying to stay 1300 or under and walk/jog at least 21 miles per week at minimum. This averages out to 3 miles per day obviously but, I don't like daily goals for exercise. If I miss a day then I am REALLY hard on myself and will sabotage my diet.

When I was at my (then) heaviest at 172 lbs. in early 2006, I cut back calorie intake to 1200 per day and worked out 1 1/2 hours a day 5 days a week. I lost 30 lbs. in 5 months and felt AMAZING! So, this is the same strategy I am going with now. I started at the end of August and am currently down 6 lbs. :thumbup:

I try to eat around 200 cals for breakfast, 100 calorie snack, 250 - 300 for lunch, 100 calorie snack, 400 calories for dinner, then one last 100 calorie snack.
It seems to work well for me.

[meems]

I think walking is good too. The only other time in my life that I lost weight was when I was walking pretty much every day at least 45 minutes. I don't think I changed my diet much. I was walking mainly because I was bored.

[lauren grier]

totally.. I lost the bulk of my weight just walking-- its way undervalued lol i'm not going to lose weight running 1 mile every other day :p

[ColleenSwerb]

Yea, I'm short. I'm 5'-4" on a tall day :P
I've gained and lost the same 5 lbs over and over lately, it's driving me insane. I go between 145 and 150. I WANT to be 140. I can squeeze myself into some size 8 Gap jeans, which is nice because that's my goal size, but I'm still not happy yet.


I've all but given up on the scale, and just do what I do and make sure I *feel* good. I've learned that with my metabolism, I have to work out 5-6 days a week and eat really healthy. Otherwise I'm gonna gain weight. I shudder to think of how much I'm gonna struggle later on in life if I'm like this at 27.

[rach3975]

I don't lose anything without counting calories, and as soon as I stop counting I gain weight back even when I'm eating well. But tracking gets old fast. My compromise lately has been to allot a certain number of calories per meal, like 300 for breakfast, 400 each for lunch and dinner, and some for snacks. I'm up late, so I save most of my snack calories for the evening. I don't think it matters when you use them, just think about when you like to eat.

I learned that with my metabolism, I have to work out 5-6 days a week and eat really healthy. Otherwise I'm gonna gain weight. I shudder to think of how much I'm gonna struggle later on in life if I'm like this at 27.

Yeah, I've always been like that, too. It stinks. Careful eating and some exercise worked until I was 28 and started having kids. It's been all downhill since then :( I'm 35 now and it's starting to look like I might have thyroid issues complicating weight loss. I hope getting older is a lot kinder to your metabolism than it's been to mine!

[newfiemountiewife]

Google BMR calculator and you'll find a whole bunch. It's a complicated equation, but the calculators make it easy.

Thanks Col, I'm going to try this.

[AmyM]

I have had to drastically change my eating habits the last 7 weeks after the diabetes diagnosis. Every bite every gram of sugar every carb every portion and the time I look at the clock has to be accounted for. It's a friggin full time job and the first 3 weeks I hated it.
Now. That said. This is the only way in my entire life actually lost weight through just diet with no pills and crazy amounts of exercise.

You might try a glycemic index diet, something similar to the way us diabetics eat. The nutritionist told me to never eat a carb without protein to minimize blood sugar spikes. You keep your blood sugar level, you have a much easier time losing weight. I don't know if that goes for the general population but it has worked like a charm for me and it sure can't hurt you. The easiest thing for me has been a simple "plate" method. Half the plate has veggies, the other half is split with meat (okay, some non meat protein stuff I forgot for a second you are vegan) and low carb grains (quinoa is excellent).

Everything you eat is either protein, carb, or fat. Basically, I eat as few carbs as humanly possible, always pair them with protein, and read labels like you wouldn't believe.

Hang in there girl. Your metabolism will level out. BTW, it took me 3 years to lose 28 pounds. The last 16 have been in the last 7 weeks. I feel your pain.

[AmyM]

If you didn't read all of that I posted up there-
Never eat carbs without protein. And ideally, protein should outweigh the carbs.

[cheltzey]

I hate to jump in like this, but I'm fairly concerned at the very low amount of calories so many people are eating. It's not reasonable, and I really don't think it's very healthy.

In my personal opinion, it's so much more important to watch WHAT it is that you eat, rather than how many calories. Your body will treat 100 calories of plain yogurt very differently than a Nabisco 100-calorie snack pack. Remember Michael Pollan's mantra: "Eat food. Not too much. Mostly plants." Remember that "food" means REAL food. Something your great-grandparents would recognize as food.

http://2.bp.blogspot.com/_uRkuxuyWxeY/S6lkrVv1_MI/AAAAAAAAAJ0/qg0eipbqx7c/s320/low-fat-crap.jpg

I found that I lost body fat when I focused on cutting out refined carbohydrates, ate more fruits and vegetables, and focused on eating filling foods like cottage cheese, nuts, tuna, etc. Remember, despite what the media tells you, the goal is to be healthy, not skinny. Generally speaking, skinny is NOT healthy. I would also focus on lifting weights in addition to running. That will help your "squishyness."

[nonnie]

I hate to jump in like this, but I'm fairly concerned at the very low amount of calories so many people are eating. It's not reasonable, and I really don't think it's very healthy.

In my personal opinion, it's so much more important to watch WHAT it is that you eat, rather than how many calories.

http://2.bp.blogspot.com/_uRkuxuyWxeY/S6lkrVv1_MI/AAAAAAAAAJ0/qg0eipbqx7c/s320/low-fat-crap.jpg

"


YES YES YES YES YES -

I think we are so stuck on Calories and fat - the BEST advice I ever got from a nutritionist was to STOP looking at fat and calories - look at Fiber and Protein - If it does not have at LEAST 3 grams of fiber - do not eat it - and if it does not have a high protein content do not eat it -
This really really changes the way you eat and what you eat -
Stop dieting and start a lifestyle change -
Throw away white bread - get rid of all the simple starches in your diet -
red meat only occasionally -
eat food that does your body good! - For example - don't eat a salad with Iceberg lettuce - it is a total wasted food that does nothing for your body - Instead eat spinach with your salad -
Jay was hooked on rice cakes - total wasted food - instead he does a handful of almonds - much healthier and fills him up -
Look at the kinds of food you are eating - don't get hung up on the calories -
Also we stooped eating so many processed foods - way more fruits and veggies for snacking

[lauren grier]

fwiw my OP was about eating more- not less- and being healthy :]

[ColleenSwerb]

I appreciate the concern, but I am eating well. Mostly whole wheats, lots more fruits and veggies, more protein and fiber. I rarely drink soda or coffee anymore, mostly just water (although I have been on a hot chocolate kick in the mornings lately, which I know is wasted calories but right now I don't care). I refuse to give up chips or cheese, which doesn't help my cause. I'm not starving myself by any stretch of the word. I am running 3 days a week, and weight training 2-3 days a week. If I want a cookie or some ice cream, I eat it - but in moderation. 1 scoop vs 3 scoops, 1 cookie vs 3 or 4, etc.

[neenee]

I eat very well also. I eat a lot of "clean" foods and those are very low in calories. So, yes you are right to say that eating less calories but still eating junk is bad and not healthy. For example: 2 double cheeseburgers and fries would take up all of my 1200 calories for the day. However, this is not how I eat and not the advice I would give anyone and I hope I didn't lead anyone to think that is okay. :p

But, it is a fact that if you are eating cleaner, you are eating less calories. Because from the earth foods are just lower in calories than processed foods. It's just a matter of how you look at it. My brain and motivation functions better with the calorie mentality.

[Shawna Clingerman]

lala, just look at the clock, this is how i starting upping my calories after all my stuff last year.

the nutritionist told us to never go more than 2 hrs with out eating - so yes lots of teensy meals is the best. just take it small, one small food thing every two hours.
8am cereal
10am fruit and some nuts
12pm sm bagel with cream cheese
2pm... something...
and so forth

if each of your mini meals is around 200 calories, that will get you up to 1400, then add in a hundred or so extra for the 6 pm time when you eat din din witch connor.

that will def kick start your metabolism and i think it will cater to your .... very in control personality ;)

[alaskan]

The easiest thing (hack hack wheeze...not that I follow my own advise...but my sister does, and it works for her)

is to not eat anything after about 7pm.

A large breakfast is great, but the majority of all evening foods go straight to fat, so that is when you want to watch it.