New and Shedding for the Wedding!

futuremrsgutwein

Hey everyone! I am a 3rd year grad student in Physical Therapy school and I am getting married in 9.5 weeks! Agh...soo excited Anyway, I have gained about 25lbs in grad school. I worked as a fitness instructor all through undergrad and then when I got to PT school there was no time to do anything but study and sleep. I've tried to loose about 3 different times during PT school without success. I would love to feel confident and happy when I look at my wedding pictures and I am just scared that I might not be able to do it. I've actually lost 8lbs. so far and would like to loose about 15 more. I have the knowledge (I am an ACSM Certified Health and Fitness Specialist) it's just implementing it into my own life that seems to be the issue. If anyone has fitness questions I'd be happy to answer them and I'd love support duing these last 53 days until graduation and 67 days until the wedding!

Atleast40

Congratulations on the graduation and the wedding! And welcome to Fitnesspal. Are you a morning person? Are you going to try to squeeze in some exercise before you start your busy days? What's your plan? Best wishes

fodorl

Welcome!!! U can do it! Just pick the best time for u to excercise. Do u hav a gym available on campus, that may help with your school schedule!
Good Luck & Congrats!
Fill free to add me to ur friend/support list!!

fitzie63

1) BUY: a digital food scale (less expensive at walmart

2) MOVE: your individual measuring spoons and a set of individual measuring cups & put them next to the food scale.

3) KEEP: a small straight blade spatula or knife with the food scale

4) LEVEL OFF: all excess quantities so you serve yourself exactly ONE portion (check the food database on MFP for the items you will be eating/using).

5) NEVER accept the package info for one serving when they give it as: "one piece" or 2 pieces". Look at the WEIGHT for that one portion and put the item on the food scale. My little scale weighs either in grams or ounces. If I want more exact weight info, I switch it to grams.

6) WEIGH AND MEASURE (depending up the item) every single item that goes in your mouth (this is a 24/7 lifestyle change & behavior). If you "eyeball" measure your food/fluid items, you'll underestimate the quantity, size, weight, etc. and you'll either not lose any weight OR you will GAIN weight.

7) RECORD: every single item that goes in your mouth...every single day.

8) REVISE: your food diary profile as soon as possible. You need to set it up so you are having SMALL meals every 3 hours starting with breakfast.
example: breakfast....snack....lunch....snack....dinner....snack

9) Take a look at the NUTRIENT VALUES on your food diary as you revise it.
ADD: SODIUM; FIBER
Those are very important factors in evaluating your total nutritional balance every day. The Recommended maximum daily sodium intake: 1500 mg. If you take in too much sodium, you'll tend to retain too much fluid and not lose weight well. All foods have their own natural sodium. Unfortunately, the stupid food processing companies thing the public won't buy their stuff unless it has a high sodium and/or sugar (corn syrup) content. Prepared foods either frozen, packaged or canned are in the extra high category for sodium and sugars.

10) CAUTION: coffee "creamers" (either dry or liquid) are very high in corn syrup solids. Ketchup: 65 % corn syrup. BACON: loaded with sugars (corn syrup). HOT DOGS: more loaded corn syrup and high sodium. LUNCH MEATS: loaded with sodium & often corn syrup. TWO OUNCES of deli sliced turkey=1000 mg. sodium (you're only permitted not more than 1500 mg. in 24 hours). Put that stuff on a sandwich and you've nearly blown your entire allowance without eating anything else.

11) Add me to your list if you would like to.

Congratulations on your upcoming wedding. I hope your plans flow very well in the next few weeks. Please don't set yourself for "failure" by expecting to dump those 25 lbs. in 9 weeks. Your body will function very independently of your own projected weight loss goals. Just follow whatever weight loss plan that you find works well for you. Take things: one meal at a time/one day at a time. Stay with your program faithfully. I can verify that if you just lose those 25 lbs. and stop recording your food/exercise diary daily, you will pile that lost fat back on. When you lose excess fat and put it back on, your body creates more fat cells as a defensive measure. Then, you end up with more belly fat. Since I was age 18, I have lost and re-gained between 30 to nearly 75 lbs. more times in my life than I can count. If I had not done that yo-yo bit for 55+ years, you will be communicating with a woman who weighs over 800+ lbs. IF~~~~I was still alive.

There are many using this great, free, online food/exercise diary after having lost huge amounts of weight. I have one friend who's lost 104 lbs. & is still at it (he has much more to lose). Another friend, lost 187 lbs. over a 2 year period, the hard way. She's been using this for over a year to maintain her weight loss. She works out every single day at the same gym she used to lose her weight but now, she's teaching classes there + at another gym (and, she has a full time job as well).

EricMurano

1) BUY: a digital food scale (less expensive at walmart

2) MOVE: your individual measuring spoons and a set of individual measuring cups & put them next to the food scale.

3) KEEP: a small straight blade spatula or knife with the food scale

4) LEVEL OFF: all excess quantities so you serve yourself exactly ONE portion (check the food database on MFP for the items you will be eating/using).

5) NEVER accept the package info for one serving when they give it as: "one piece" or 2 pieces". Look at the WEIGHT for that one portion and put the item on the food scale. My little scale weighs either in grams or ounces. If I want more exact weight info, I switch it to grams.

6) WEIGH AND MEASURE (depending up the item) every single item that goes in your mouth (this is a 24/7 lifestyle change & behavior). If you "eyeball" measure your food/fluid items, you'll underestimate the quantity, size, weight, etc. and you'll either not lose any weight OR you will GAIN weight.

7) RECORD: every single item that goes in your mouth...every single day.

8) REVISE: your food diary profile as soon as possible. You need to set it up so you are having SMALL meals every 3 hours starting with breakfast.
example: breakfast....snack....lunch....snack....dinner....snack

9) Take a look at the NUTRIENT VALUES on your food diary as you revise it.
ADD: SODIUM; FIBER
Those are very important factors in evaluating your total nutritional balance every day. The Recommended maximum daily sodium intake: 1500 mg. If you take in too much sodium, you'll tend to retain too much fluid and not lose weight well. All foods have their own natural sodium. Unfortunately, the stupid food processing companies thing the public won't buy their stuff unless it has a high sodium and/or sugar (corn syrup) content. Prepared foods either frozen, packaged or canned are in the extra high category for sodium and sugars.

10) CAUTION: coffee "creamers" (either dry or liquid) are very high in corn syrup solids. Ketchup: 65 % corn syrup. BACON: loaded with sugars (corn syrup). HOT DOGS: more loaded corn syrup and high sodium. LUNCH MEATS: loaded with sodium & often corn syrup. TWO OUNCES of deli sliced turkey=1000 mg. sodium (you're only permitted not more than 1500 mg. in 24 hours). Put that stuff on a sandwich and you've nearly blown your entire allowance without eating anything else.

11) Add me to your list if you would like to.

Congratulations on your upcoming wedding. I hope your plans flow very well in the next few weeks. Please don't set yourself for "failure" by expecting to dump those 25 lbs. in 9 weeks. Your body will function very independently of your own projected weight loss goals. Just follow whatever weight loss plan that you find works well for you. Take things: one meal at a time/one day at a time. Stay with your program faithfully. I can verify that if you just lose those 25 lbs. and stop recording your food/exercise diary daily, you will pile that lost fat back on. When you lose excess fat and put it back on, your body creates more fat cells as a defensive measure. Then, you end up with more belly fat. Since I was age 18, I have lost and re-gained between 30 to nearly 75 lbs. more times in my life than I can count. If I had not done that yo-yo bit for 55+ years, you will be communicating with a woman who weighs over 800+ lbs. IF~~~~I was still alive.

There are many using this great, free, online food/exercise diary after having lost huge amounts of weight. I have one friend who's lost 104 lbs. & is still at it (he has much more to lose). Another friend, lost 187 lbs. over a 2 year period, the hard way. She's been using this for over a year to maintain her weight loss. She works out every single day at the same gym she used to lose her weight but now, she's teaching classes there + at another gym (and, she has a full time job as well).

Very sound advice!