Tired of being the size I am

[am1star]

I am a wife and mother of three . I currently weight 275. Was 305. I have not been able to pass 275 in four years. I have tried weight watchers, firelean ef, stacker 3, trim spa, green tea pills, b-12 shots with phetamine pills. The only thing that worked was the shots and pill combo. But it is costly. I bought an excersie bike with about 14 work out tapes. I just do not have the the energy needed to get up and work out. And self control when it comes to food is not possible. An advice on controling my appettie and gaining some energy.

[maverick]

Originally Posted by am1star

And self control when it comes to food is not possible.

Yes it is.

On that note, I suggest chatting with awelch, since he used to be 300+ and is now down to a trim 180-ish I believe. Also, Firehawk used to have some mad binging issues that he now has under control. Perhaps these 2 could share some info and motivation with you.

[Firehawk]

I still do the mad binging but it works for me, and i know that when i go to a bulk diet i will be able to contain it and make a couple cheat meals a week rather than one massive binge day, BUT the binging day works, as long as it's kept to 1 stinkin day.

I feel for you amstar. It may seem like you are absolutely depressed with the struggling to stick with a diet, but if you can just get over the hump and begin to see that you can in fact make changes to your body, then you will gain more and more confidence.

What I have done for a long time and it does work, is I am very strict 6 days of the week on my diet. This means i eat very clean and count all my calories. On the 7th day i eat whatever i want and as much as I want. Usually i feel like crap on this day but at least my cravings are quenched lol. In fact i'm about to give it up permanently because i hate the feeling of not being able to sleep at night when my belly is stuffed.

Anyways, if you are really struggling to stick with a good diet, then my advice is to try sticking to it for 6 days and then scratch/claw your way to that 7th day and have at it. Get ice cream, pizza, mc donalds, whatever. Just keep it to one day and keep your calories low and clean the other 6. I lost 74 lbs in about 11 months time on this, gained 30 back because i was trying to put muscle on, and am now back down again...

Others don't agree with me on this, but it works. You also need to exercise almost every day, especially on the cheat day as it will help kill the extra calories you take in.

The thing to remember is the bigger and more out of reach you get, the harder it will become to make the change. So, start now. Keep at it and you will get where you want to be.

[Ashes78]

Originally Posted by Firehawk

I still do the mad binging but it works for me, and i know that when i go to a bulk diet i will be able to contain it and make a couple cheat meals a week rather than one massive binge day, BUT the binging day works, as long as it's kept to 1 stinkin day.

I feel for you amstar. It may seem like you are absolutely depressed with the struggling to stick with a diet, but if you can just get over the hump and begin to see that you can in fact make changes to your body, then you will gain more and more confidence.

What I have done for a long time and it does work, is I am very strict 6 days of the week on my diet. This means i eat very clean and count all my calories. On the 7th day i eat whatever i want and as much as I want. Usually i feel like crap on this day but at least my cravings are quenched lol. In fact i'm about to give it up permanently because i hate the feeling of not being able to sleep at night when my belly is stuffed.

Anyways, if you are really struggling to stick with a good diet, then my advice is to try sticking to it for 6 days and then scratch/claw your way to that 7th day and have at it. Get ice cream, pizza, mc donalds, whatever. Just keep it to one day and keep your calories low and clean the other 6. I lost 74 lbs in about 11 months time on this, gained 30 back because i was trying to put muscle on, and am now back down again...

Others don't agree with me on this, but it works. You also need to exercise almost every day, especially on the cheat day as it will help kill the extra calories you take in.

The thing to remember is the bigger and more out of reach you get, the harder it will become to make the change. So, start now. Keep at it and you will get where you want to be.

I totally agree. You need to cheat once in a while or the cravings will kill you..lol. Weight Watchers does work if you stick with it. I have been doing it since Jan. and have lost 77lbs so far. As far as exercise, start slow then build up. Don't think you have to push yourself to go the whole mile or do the whole exercise video. If you get too tired, stop. Don't try to overwork yourself. You will gradually be able to do more and more if you keep at it. I also exercise every single day. Start out with smaller goals. When you reach your first goal make a new one. Try rewarding yourself for each goal. Like going shopping for something you want, etc.

[CF-OC_gal]

Originally Posted by am1star

I am a wife and mother of three . I currently weight 275. Was 305. I have not been able to pass 275 in four years. I have tried weight watchers, firelean ef, stacker 3, trim spa, green tea pills, b-12 shots with phetamine pills. The only thing that worked was the shots and pill combo. But it is costly. I bought an excersie bike with about 14 work out tapes. I just do not have the the energy needed to get up and work out. And self control when it comes to food is not possible. An advice on controling my appettie and gaining some energy.

Hi and welcome am1star!

You are getting some good feedback from others here. Although I've not been in your situation I have seen on many online communities I've been a part of, a lot of people go from where you are to a healthy weight and lifestyle and maintain it. The trick is that it is going to take time - quite possibly a few years worth of steady dedication. We're here for you !:

[.V.]

Hello, you are on the right track even if you don't think you are.

You have recognized that there is a problem. Now let's find out how to fix it.

Lets start out with some stats, height, weight, age, sex, neck measurement, abdominal girth. What kind of workouts do you do? Weights?? Cardio??

From there, you can find out how many calories you need each day.

After that, it's time to decide what kind of nutrient profile you need. How to time your food, how to control it (and yes the cheat day is a great idea if you keep it under control - I think a cheat meal or two per week is better though). I wish during my large weight loss I knew about and understood the concept of a cheat meal - they actually help and speed fat loss...I thought they would hurt.

It can be done - even pizza eaters can lose fat. On my weight loss, pizza was a planned part of it, not a cheat. Just no crust. Pasta eaters can do it too.

Don't expect it to happen all at once but it can happen. It's been 3 years and I still don't have the body I want but I'm much closer than I was back then. You can inch (pun intended) your way closer to your goal over time too.

[rab91787]

She said she is a "wife and mother of three." I think the sex is already covered. I hope it's a she atleast... :P

[.V.]

Originally Posted by rab91787

She said she is a "wife and mother of three." I think the sex is already covered. I hope it's a she atleast... :P

I do believe you are correct on that. Missed the first sentance.

[rab91787]

Hehe :P

[.V.]

OK lady, let's get some numbers so we can get you on the right track. Don't let being a mother of 3 put you off. Having had 3 babies gave you a some fat gain - so what...it can be solved. It just takes some time and dedication.

Include a measurement around your hips too since you are female.

[Certifiedp]

I argee with firehawk on having a cheat day, but I think the should only come after your closer to your goal. To start I would recommend a cheat meal one a week, Same day, same meal (example:every Sunday for lunch) I also think you should be eating some dense foods to help you stay fuller longer. Almounds for example and a glass of water for a snack will keep you full.....An apple and a tablespoon of organic or all nuts peanut butter will also help with your cravings. Here's a tip....It has been proven that thrist is often mistaken for hunger, so before you reach for that chocolate bar, have a tall glass of water. Good luck, and try to stay motivated and realistic.

Hope this helps

[Ashes78]

Oh yes..I forgot to mention that. Make sure you drink plenty of water!

[am1star]

Neck 14
waist 50.5
arm 15.5
thighs 32
calf 18
hips 54.75

I do cardio I have a bike. I always crave salty and pasta food. Once I start workout I am fine. But I am always hunger. I dont eat after 7:30 sometime 8:00 PM. My energy level is always low. Even when I Push to work out. I once followed the walk scheduel to train for the Marine Corp Marthone. I was able to do the miles. But did not lose one pound. I have been at 275 for about six month.

[Firehawk]

Originally Posted by Certifiedp

I argee with firehawk on having a cheat day, but I think the should only come after your closer to your goal. To start I would recommend a cheat meal one a week, Same day, same meal (example:every Sunday for lunch) I also think you should be eating some dense foods to help you stay fuller longer. Almounds for example and a glass of water for a snack will keep you full.....An apple and a tablespoon of organic or all nuts peanut butter will also help with your cravings. Here's a tip....It has been proven that thrist is often mistaken for hunger, so before you reach for that chocolate bar, have a tall glass of water. Good luck, and try to stay motivated and realistic.

Hope this helps

I disagree with you, and say that a cheat DAY should come early. The reason i say this is because the bigger that you are, the easier it is to lose fat if you put the effort in. The amount of calories required for your body per day when you are 50% bodyfat is higher than when you are 20% bodyfat at the same lean body mass. It takes less effort to lose more weight than it does when you are close to your ideal weight.

In addition, it would be easier to stick with at the start if she takes a full day to relax instead of 1 meal. It was not until very recently that i was able to get my binging under control. If i had tried to keep it to one cheat meal when i first started, i NEVER woulda stuck with it. This is speaking from soneone that has an extremely difficult time watching the quantity of food he takes in. This has been my experience. If one meal a week is enough to keep you in check, then i'd most certainly agree, but if she has any problem like i did, then 1 cheat meal is not enough.

[.V.]

From the numbers you've given it appears that you are about 59% body fat. That puts you with about 130lbs of lean body mass. This includes bones, blood, muscle, water...

For now, those salty chips and pasta are going to have to go.

I'm no expert, but I'll tell you what I'd do in your shoes. This is actually what I did when I had a body fat percentage a little over 60%. Except my protein/fat numbers were different because I calculated them for my body. Just like I calculated what I'd do if I had your current body.

First off, no sugar/no starch. This isn't permanent - it's just a starting place. Any foods that are missing will be added back in later including sugars and starches. They do have their place in a balanced diet, help build muscle and give you energy. However, for now your body needs to learn to burn fat for energy instead of storing it for later use.

In your shoes, here's what I'd do. Make a list of foods - including eggs, cheese, red meats, eggs, chicken, pork (even sausage and bacon, BBQ ribs (low carb/sugar free sauce of course), lamb...whatever you like.

Then from this list, I'd try to eat about 87g of fat and about 130g of protein each day. You don't want to go over this amount of protein because excess protein beyond what your body can utilize for muscle synthesis will go through glucogenesis, becoming sugar in the blood and then storing in the liver and cells as glycogen. Excess glycogen is stored in and on the body as saturated fat and cholesterol.

Spread these foods out over 6 meals throughout your waking hours. If you aren't hungry (and that is a big possibility doing this) then you must not go more than 6 waking hours without eating. I found that eating about every 3 hours worked best for me.

Now for the veggies - with at least 3-5 of your meals you will want to have a green vegetable or two. The veggies are where your carbs come from, most of your vitamins and a great many of your minerals will come from them too. The more fiber in your veggies compared to the carb content/serving the better. This includes things like big salads (yes you can have full fat/no sugar/low carb dressings on them..tomatoes and onions are optional - croutons and crackers are a no no). Kale, spinach, broccoli, cauliflower, green beans (you want to cook them with salt pork or fat-back...go ahead they do tend to taste like ass without it), asparagus,...the list goes on you should be able to get the idea from here. Eat as much of these things as you like with your meals.

Between meal snacks can include things like a small handful of nuts, a boiled egg, even pork rinds (only a bit). With snack time - it's important that you don't binge. Just eat a bit - only until satisfied and hunger stops - not until you are stuffed.

Here are some examples of the meals I ate initially.

Omlette
2 eggs, sausage (or ham), cheese

Steak and salad with lettuce/tomato/ranch dressing.

Pork Chops with mustard greens.

Pizza - fully loaded - eat all the toppings and skip the crust.

These are just some ideas.

Now with this the thyroid may get a bit sluggish and the pancreas may get lazy from not being used to kick out big loads of insulin in response so a weekly cheat meal helps out here...this is where I made my mistake - I never cheated. Sure the results were fast and good - I lost 100lbs in less than a year, but now I'm having to work very hard to gain muscle mass. Once I started timing my carbs (the next step...it'll be a while before you have to do that), my lazy thyroid went into hyperdrive and now all I want to do is burn everything I eat - don't wish for it - it's not as good as it sounds.

Pick a day each week when you will have your cheat meal - it will give you a goal to make it through the week to.

Then for that meal, have spaghetti with meatsauce, meatballs...macaroni & cheese, one or two slices of pizza-including the crust...whatever. These are choices not a plan for one meal. It could even be having baked beans and cornbread with your ribs...whatever food does it for you. Again, eat until satisfied, not stuffed then stop.

Now for the workout. Two or three days a week - get out and walk as far and fast as you can. It doesn't matter for now how long or far. When you are tired stop. Then next time go more. The same for your bike - go for a bike ride instead if you prefer if it gets your heartrate up and makes you sweat. Each time, go a bit more. When I started, I could only walk maybe 1/8 of a mile then I'd sit down, have a smoke, then stumble back to where I started. It does get better...I just did my first triathlon this past May.

Resistance training. I feel that free weights are best, but do what you have available. If you can join a gym - great. If you can get a crossbow, bowflex, one of those chuck norris total gym contraptions...whatever as long as it's resistance training - do it.

There are some really great splits you can use, but it's not time to explore those things yet.

Start with something simple like

Legs: Leg extension and leg curls. Or squats if you are able.
Back: Deadlifts if you can - if not do low cable rows
Chest: Bench Press
Shoulders: Military press or overhead press - this can be done with light dumbells or a barbell.
Arms: bicep curls and tricep extensions..sitting, lying...however.

Start with light weight 8-12 reps. When you can do 12 reps of any exercise easily - increase the weight a little bit.

This full body workout will be done 2 or 3 days a week.

OK, that's how I did it to start out. As you improve your body and start to feel better - you'll learn more and be able to come up with better, more interesting dietary choices and workout routines.

Start a workout/diet log here at DF in the "online journals" section. Open a free account at www.fitday.com to track your food and make sure you are actually eating what you think.

Good luck to you.

PS. I almost forgot. STAY OFF THE DAMN SCALE You've got your measurements so you can track your body mass/lean mass/fat mass changes. Measure every week or two. If you must weigh do it weekly at the most. Sometimes I lost a pound a day, sometimes I didn't lose a pound in a week, sometimes I gained scale weight. But every week my abdomen got a bit smaller, my big man boobs got less and less (yeah, I was a D cup I think).