Drop the Pop (soda) + a couple thoughts

2

Replies

  • ShammersPink
    ShammersPink Posts: 215 Member
    It sounds as though you have a sweet tooth, and hence you reach for the pop or maple syrup or brownies when you're feeling low.

    Could you sidetrack those cravings with, say, a satsuma or kiwifruit, which is sweet, and does contain natural sugars, but only about 30-40 calories, and will give you fibre and vitamins?

    If you are trying to eat at a very low calorie intake, you are more likely to feel terrible and to reach for the pop and syrup in desperation, whereas you'd do better just eating slightly more in the first place, on a balanced diet. You might need to juggle a bit in the first few weeks to find what works best for you.

    Everybody has an opinion on what they personally found sustainable, but you haven't failed if you don't find the same approach works for you, you just have to keep tinkering till you find something that does.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    edited December 2016
    I agree with everything @Sued0nim posted regarding the calories, diet soda...well, everything, really!

    Listen to her! :)
  • dejavuohlala
    dejavuohlala Posts: 1,821 Member
    heather240 wrote: »
    I'm really struggling with making a lifestyle change. Its only been about a week and I'm trying not to beat myself up but I'm a self-defeating pessimist.. So its hard. I really do want this. Mostly for my health.

    Its been 7 whole days since I've cut back on the pop. I had 20oz of pop Wednesday but I haven't had it at all in my house. I was drinking 2ltr to 3ltrs a day. Yes really. My a1c is ranging from prediabetes to diabetes and back for the last few readings. I'm suffering from a few health conditions.. How long does it take to really get over the fatigue I'm feeling? I'm drinking crystal light tea.. So I'm getting the caffeine. I hate to admit that I've caught myself a cpl time drinking from my maple syrup bottle!! (Didn't log those episodes) my first night of logging I had to go back and edit cause I downed 5 brownies. I don't really eat much "junk" food.. Cakes chips ice cream type stuff. But I don't eat healthy either. Actually I'm deficient in vit D folate and b-12.. That's the only ones they tested. I haven't truly had 3 meals a day in about 20yrs. Pop. Pop. Pop. Late massive dinner. Pop pop pop. I also feel like my digestion has taken a dive since I've cut back on the pop. Any advice would help from people who've been there. I don't want to fail again. I have so many hurdles. But I'm still trying. First the pop. Then I need diet help. Exercise is a whole other story. Thank you for reading and for any advice.

    It's good that you are admitting this is a great problem for you, so good start. You really must log everything food and drink everyday. If you fail one day don't let that become a failed week and month and so on. You really can do this. Surround yourself with mutually supportive friends on MFP be honest, open your diary and let us support you. If we know your troubles we know where to support you. Take one change at a time, that dependency feeling will go off but it will take time, mealtime routines are good too. Can you pre plan your food diary for the day first thing in the morning. Any restricted foods shoul not be in the house. Lastly good luck, if we can help let us know. Good luck
  • _Justinian_
    _Justinian_ Posts: 232 Member
    edited December 2016
    Water. Your answer is water. I, too, used to drink the equivalent of 2+ liters of soda or "insert sweet drink here" a day. I focused on trying to drink 8 oz of water every hour and ignored all other beverages. What happened was my desire and cravings for sweets dropped dramatically. Now, I may drink maybe a 12 oz coke once in a few weeks and that is only if I'm in the mood for one. I look at soda and sweets as a dessert rather than a drink.

    Drinking lots of water will also make you less hungry as you won't confuse hunger for dehydration.
  • kgirlhart
    kgirlhart Posts: 4,960 Member
    If you are deficient in B-12 that can cause extreme fatigue. I take monthly B-12 shots, but when I was first diagnosed I had to take daily injections for a while, then bi-weekly, then weekly and then monthly once I got my levels up to normal. If your body doesn't absorb the B-12 then an oral supplement may help. If you are a vegan or vegetarian then it may be that you just don't get enough from your diet and an oral supplement should help. As for the soda, you have already gotten a lot of good advice. You don't have to go cold turkey. You might try diet soda if you don't mind the taste of the artificial sweeteners. And log everything.
  • Duchy82
    Duchy82 Posts: 560 Member
    edited December 2016
    heather240 wrote: »
    I think I worded my post wrong.
    I've only had 1 20oz bottle of soda in 7 days.
    I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
    However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
    @kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl. Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
    @riffraff2112 I'm trying and I don't want to give up. Ty for the encouragement. I don't care for diet pop or plain water. Juice won't help my sugar. So CL it is. Its tolerable :)
    @Duchy82 ty as well for the advice. I'm going to try yogurt in the mornings. I've tolerated it well in the past and maybe a banana.Can you elaborate on deficit and maintenance? I forget what my goal is 12-1300. And I don't quite get the macros yet

    Deficit basically means you're eating fewer calories than you need to maintain your weight ergo weightloss, maintenance would be eating the number of calories you would need to maintain the weight you are on now.

    You can simply tell mfp you wait to maintain your weight and it will give you the calories you can eat in the same way you have set it to lose weight and I'm guessing you have opted for 2 lbs a week, 1200-1300cal is tough and may explain the sugar splurges maybe start slightly less agressive. It could be an idea to start at maintenance calories and slowly reduce from there you can manually alter you calorie allowance to whatever number you like that is the great thing with mfp you are in control.

    Forget about the macros for now that can come later, getting a decent eating pattern/ healthier relationship with food is more important right now. Breakfast can be eaten later on it doesn't need to be straight away and you know, if it doesn't work for you then start with lunch instead. The low vit D and B12 are probably what are making you so tired it may be worth having iron checked too, anaemia is also exhausting. It may be worth supplementing the vit D and B12 for the time being.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    You're probably not getting the same amount of caffeine between the soda and the Crystal Light tea. Some of water flavors that aren't tea are also caffeinated, you might look into some of those, or diet soda.
    The low levels of B-12 could also be contributing to the fatigue. The good news is, you can get a supplement inexpensively at your local Wal-Mart (or whatever version of big-box story is near you.)
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited December 2016
    heather240 wrote: »
    I think I worded my post wrong.
    I've only had 1 20oz bottle of soda in 7 days.
    I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
    However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
    Your body needs nutrition and hydration. Food and water is fine. You are not feeling fine because you are getting in insufficient nutrition and/or hydration.

    @kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl.
    You are not a pig. What other people think about you is something 1) you can't control, 2) you don't have to worry about, 3) doesn't matter. What you think other people think of you is even less important and useful, but that's something you can change. What is important is that you eat well. How many meals you eat per day, is not that important, but it's easier to eat well when you're splitting your intake sensibly. 2-6 meals per day is normal.
    If those thoughts are just flying thoughts that you just think because you haven't thought it through, you just have to stop thinking like that and structure your eating better. If you really believe those thoughts and you can't tidy up your eating pattern alone, get professional help.

    Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
    When you start eating better, you'll feel more energized and awake. Maybe it will improve your allergies as well. If you get in all your food at dinner, you won't have room for breakfast. Too large meals can also make you sleepy and tired. Try to eat at least two good meals per day.

    I forget what my goal is 12-1300. And I don't quite get the macros yet
    1200 is way too aggressive. Set your calories to 1500. Hit it every day. But lose some of the junk and replace it with more food (you can get a lot more food than junk for the same amount of calories). Focus on that. Don't worry about macros.
  • heather240
    heather240 Posts: 27 Member
    So many helpful responses.. Ty!
    I screwed up Saturday and yesterday. I drank soda 3cans and ate take out at my bros. Yesterday I had a small amount of McDonalds and another bottle of pop. I did grab skim milk (yuck) and applesauce as an attempt for breakfast. Also for the first time in years my urine was CLEAR! ..... And I wasn't fasting :)
    I do take scripts for the b12 d and folate
    I do agree with those saying I need breakfast and lunch.. Mostly from a diabetes standpoint.. Its prolly not wise for me to go on a glucose coaster ride. So I'm trying to nibble until I can get there!

    @ShammersPink no more syrup! I will try to get out for pics at least 3x a week. I have such a fear of people judging me exercising.. Walking up the road.. At least I can take pics when a car is passing to not feel awkward :)

    @SwankyTomato I've tried weaning. If I have it in my house and I drink one can.. I can't control myself and I don't like the diet stuff at all. And yes I was living on pop all day until super late dinner

    @SuperNerd42 it was cold turkey. I made mistakes last 2 days but I didn't even enjoy it. My body had very negative reactions to it

    @U2R2 great job quitting.. And wonderful analysis and perspective.. Esp when taking the sugar out of its liquid form. Insane and eye opening!!

    @snowflake954 I've been logging away. All but the syrup. Ty so much. Encouraging and I'm not giving up!!

    @ming1951 it appears we have a lot in common. I will send request. Ty. I'm happy you're getting your life back! I plan to do the same! :)

    @lemurcat12 its a combo of issues I believe.. I'm trying se of your suggestions

    @dejavuohlala Ty for advice and luck! I need it!

    @_Justinian_ I just may be dehydrated too! I was only consuming 16oz cranberry juice upon waking.. Then late at night when I realize I haven't had anything else I was chugging the 2 bottles of CLight. I'm gonna shoot for smaller amounts every hour. I pretty much drank pop all day. Glass empty.. Fill it back up. Congrats on getting rid of it!
  • heather240
    heather240 Posts: 27 Member
    @kgirlhart they wouldn't do the shots! A script is all they'd give me. I think I suffer from major malabsorption of some sort. I have major bowel issues with "D" for 10+yes. multiple medical problems with my stomach lining and large intestine. I think the drs don't believe my D is as sever as I say because I'm obese!! But BUN levels don't lie and they've been low for years (blood urea nitrogen) its frustrating :(

    @Duchy82 I will request iron again. It was normal when the checked it about a year ago. Ty for calorie explanation. I may try the protein powder. Just afraid of wasting money and not liking it. Goal for next week

    @kommodevaran very insightful. I am a chronic overthinker. Spent most of my life thinking about what I was going to do yet not doing it!! Gets you nowhere. Then I beat myself up for not doing what I planned to do. Ugh. Self doubt and insecurity take over.. Yada yada. So I guess it is projection in a way.. I feel like a pig and disgust myself so I assume everyone thinks the same way about me. BUT let's be honest we all have the friends that went to a beach and came home with stories about the whales they saw.. And it wasn't shamu. Or the snickers and looks obese people get if they go to a buffet. Sometimes even fat people at the gym.. And they're trying! People do judge. And I'm an introvert always have been. I even took up photography as a hobby so I'd never be IN the picture.. Lol. It's not really funny.. But its me.
    Goal this week
    ****I will make a personal goal to start eating 3meals even if only a few bites and nasty gross skim milk. I will also walk or something 15-20 min at least 3x this week
    Goal next week
    ****next week I will increase to 1500. Unless I try the protein powder before then. Also increase walking to 30min 3x.. Or 15min 6x
    Does that sound reasonable?
    Oh and I took dreaded before pics and I'm scared to death to post. My son took them and told me how kids on the bus say I'm fat. I said "I am fat" we laughed really hard. But as soon as he fell asleep I broke down :(
    Sorry so long. Have a great day!
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    heather240 wrote: »
    @kgirlhart they wouldn't do the shots! A script is all they'd give me. I think I suffer from major malabsorption of some sort. I have major bowel issues with "D" for 10+yes. multiple medical problems with my stomach lining and large intestine. I think the drs don't believe my D is as sever as I say because I'm obese!! But BUN levels don't lie and they've been low for years (blood urea nitrogen) its frustrating :(

    @Duchy82 I will request iron again. It was normal when the checked it about a year ago. Ty for calorie explanation. I may try the protein powder. Just afraid of wasting money and not liking it. Goal for next week

    @kommodevaran very insightful. I am a chronic overthinker. Spent most of my life thinking about what I was going to do yet not doing it!! Gets you nowhere. Then I beat myself up for not doing what I planned to do. Ugh. Self doubt and insecurity take over.. Yada yada. So I guess it is projection in a way.. I feel like a pig and disgust myself so I assume everyone thinks the same way about me. BUT let's be honest we all have the friends that went to a beach and came home with stories about the whales they saw.. And it wasn't shamu. Or the snickers and looks obese people get if they go to a buffet. Sometimes even fat people at the gym.. And they're trying! People do judge. And I'm an introvert always have been. I even took up photography as a hobby so I'd never be IN the picture.. Lol. It's not really funny.. But its me.
    Goal this week
    ****I will make a personal goal to start eating 3meals even if only a few bites and nasty gross skim milk. I will also walk or something 15-20 min at least 3x this week
    Goal next week
    ****next week I will increase to 1500. Unless I try the protein powder before then. Also increase walking to 30min 3x.. Or 15min 6x
    Does that sound reasonable?
    Oh and I took dreaded before pics and I'm scared to death to post. My son took them and told me how kids on the bus say I'm fat. I said "I am fat" we laughed really hard. But as soon as he fell asleep I broke down :(
    Sorry so long. Have a great day!
    I think those are very good goals! Just keep in mind, you don't have to force down anything - for this to last, you have to like it, or at least not hate it. Your tastebuds will slowly adapt to what you expose them to, so what you hate/can't live without now, can be totally different in just a month.

    Some of us are a bit too sensitive, and we tend to think that we stick out like sore thumbs. But in reality, most people are more focused on themselves... just as we are ;)

    People who comment on other people's weight - well, they are just rude. It's not acceptable.

    I also think a lot of your deficiencies stem from just a lack of real food. We need to keep a steady intake and eat a varied diet to function properly. A treat now and then doesn't negate that, it's just about not letting that treat becaome bigger and bigger and more and more often.
  • snowflake954
    snowflake954 Posts: 8,400 Member
    edited December 2016
    I can understand your sensitivity about being overweight, but everyone has to start somewhere. People that laugh about other people have their own hangups (think kids on the bus), and try to hide them by putting the spotlight on someone else. You want your son to be proud of you---so make hin proud. Show him that you love him enough to change for him, and yourself.

    PS: And when going for your walks, think about smiling at the people you see. Then they will just think that you are nice.
  • heather240
    heather240 Posts: 27 Member
    @kommodevaran Are you a 22yr old male or a female born in 1970? Either way can I add you? I like your way of thinking. think cranberry juice and crystal light leave a horrible taste in my mouth all day. But I had a hard time with the skim milk!
    I think you're right about the deficiencies.. But I also have horrible stomach reactions to food. May also contribute to some of it
  • heather240
    heather240 Posts: 27 Member
    @snowflake954 that is very true. He doesn't understand why they say it. Some people just don't raise kids to be respectful of peoples differences. My lil guy holds the door for people and helps older people load groceries in a parking lot. So I'm very proud of him
    Can I give them a smirk? Lol. I don't smile often because I don't like my spaced teeth.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited December 2016
    heather240 wrote: »
    @kommodevaran Are you a 22yr old male or a female born in 1970? Either way can I add you? I like your way of thinking. think cranberry juice and crystal light leave a horrible taste in my mouth all day. But I had a hard time with the skim milk!
    I think you're right about the deficiencies.. But I also have horrible stomach reactions to food. May also contribute to some of it
    I AM a 46 year old woman - the profile "lies" because I sometimes "simulate" others' calorie goals in setup (people asking for help in the forum) and I don't bother to change it back - that's why I wrote my age/gender in the profile (maybe I should state explicitly that the conflicting "info" must be ignored :* ) Yes, you can add me, but I'm not active outside the forum.

    I have some theories about your reactions to certain foods too. Real food is harder to digest than "junk food", which is practically predigested. That's part of the reason why it's so easy to eat too much of it. If your system isn't used to "working" on your food, you need to let it get used to it. So baby steps. Maybe cut/blend/cook as much as you can - you don't have to eat a pound of raw broccoli the first week :#

    How about 2% or whole milk? You can make hot cocoa if you aren't too fond of the taste. Cocoa is filled with antioxidants.
  • heather240
    heather240 Posts: 27 Member
    Ok. Ty.
    Ugh I do cook a lot. This has been an ongoing issue for over 10years. No Chrons colitis or celiac. So I'm baffled. I'm probably not buying the skim milk again after this. Ironically my son didn't even notice it was skim and he drinks whole milk regularly! Cocoa sounds good. I need sleep. Its almost 6am. 4 days of insomnia.. Wish I felt this awake during daylight hours :)
  • ShammersPink
    ShammersPink Posts: 215 Member
    There's nothing wrong with whole milk in moderation. I use it for my breakfast cereal. I could manage skim when it is mixed with enough other things to disguise the thin texture, but I don't really use enough of it to be an issue. I keep some skim powder to use in mixes.

    Sometimes, it's a case of trying something a few times before you get used to the difference from what you are accustomed to, but you don't need to eat anything you genuinely dislike. While you are losing weight, your intake is pretty restrictive - make sure it's made up of things you like, just less of them. Otherwise you are more likely to give up.

    You can smile at people without it being an open-mouthed grin. Does it get cold in winter where you live? If you're wearing a coat, your shape will be concealed, at least to some extent, if you're feeling self-conscious about walking.

    There's no need to post "before" pics unless you want to. You've taken them for yourself. I hate photos of me, and stick behind the lens for the same reason - I'm not really a flower beetle.
  • Ming1951
    Ming1951 Posts: 514 Member
    I am not much of a milk drinker. I only buy fat free, its healthier for my household, none of us need the added fat. You actually get use to it, but as others have pointed out your taste buds will change. In the mornings now I have black coffee with a packet of stevia. Then water water and more water until I have all 64 oz in. LOL After that I don't have room for any further drinks. I now eat 3 meals a day plus snack. Mostly my snacks consist of fresh fruit like halo tangerines, which are in season now, and raw carrots. And while your changing your meals and weighing and logging keep in mind this is a healthier eating style for your son also. I made mistakes when mine were small and would grab McDonalds as a fast meal after school etc. but that gave them bad habits too. You will do this as it sounds like you have made your mind up. And by the way I basically had to stay housebound except for my walks for about two weeks while I got control of my eating. Now I'm good and no longer tempted. In fact a neighbor brought over some cake the other day, never even poked my finger in it. LOL.
  • heather240
    heather240 Posts: 27 Member
    @ShammersPink I think I'm going to buy whole until I get something healthy to mix in. I did do better today managed to eat 3 meals and a snack although it did include some unhealthy choices. I didn't know you have to eat more if you exercise. OH first time in idk how long. I walked only for 15min. But it was .9 miles.. So its a start. Funny thing happened to me today.. I had no appetite. At all. I had to force in everything I ate. Idk how that happened but it felt good to feel like I can really do this

    @Ming1951 I did struggle with the skim milk today and with the water.. I'm going to switch milk for a week or so. Yes I agree with my son needing to eat better too. We hardly eat out but now he has basketball practice so we stopped at disgusting McDonalds. I felt guilty the whole drive thru.. I told him that its unhealthy for both of us and although I strongly dislike McDonalds I usually end up grabbing a Burger if he gets one. He said he understands so hopefully it will be our last trip to buy pink foam filled burgers!! I can get sick just thinking about it.. Or taco bells 30%beef tacos. Now I just buy the taco bell seasoning and make my own.
    And ty I feel that my mind is made up!! I will do this! I need a darn scale tho. Haven't owned one in years Lol. I'm anxious to see if I dropped a pound. I sure hope. It feels like it!! Oh and I know about going out being a weakness.. Almost every crappy choice I made was out.. Or visiting relatives. I need to take drinks with me so no excuses
  • snowflake954
    snowflake954 Posts: 8,400 Member
    Please take your measurments and keep a journal with the dates--I do once a week but once a month is fine too. Sometimes you won't drop weight, but will lose inches. Also, when you think you're not making progress you can go look at that tape measure and see how many inches since you started. Seems strange, but as you lose you forget how far you've come.