another newbie

Kath712

Hi,
I joined this site a couple of weeks ago, but this is my first posting. I'm hoping to achieve a better balance of calories in/calories out. I have toned down in the past through exercise, but have never really paid attention to my intake.

I just had a physical a few weeks ago, so I know my numbers (blood pressure, sugars, cholesterol) are all good. The only number I don't like is the scale. But I don't want to diet because I'm a "recovering" dieter. I did them all in my teens and 20s. I'd lose and gain, lose and gain. Now, I just want to increase my fitness health and stamina. If I drop these extra 20ish pounds, that would be fine.

At first, I didn't think I'd be posting here on the Community, but I keep reading the posts and really want to participate. I think it will help me stay honest.

So, "Hi" to everyone!
Kathy

MOMOFTWO29

Hello and welcome to MFP, the best website ever!!! You will love this site if you don't already. I love this site. It is so motivational, supportive, helpful, easy to use, and everyone is so nice and friendly. I just wanted to wish you a lot of success on your weight loss journey. You can do this!!!!!!!!!!! :flowerforyou: :flowerforyou:

nanacarol

Hi Kathy, welcome aboard I too am new so maybe we can help each other. GOOD LUCK

brwnsgr

Hi Kathy

I'm new also, just joined this week. Hopefully we can all help each other.

From VA

LittleEva44

Hi! Your first step was admitting you want to lose weight. :flowerforyou:

You seem to think that the calorie intake isn't your cup of tea since you've dieted before. So have all of us. My calorie intake is 1,250. I went from 189 (January 2009) to 172.8 (15 September 2009). Here are MY tips for you:

Make sure you drink 64 oz of water daily; work out 3 days a week for 30 minutes. Take your vitamins/supplements (you've already seen your doctor so kudos!), :happy: use extra virgin olive oil (this is yummy to dip wheat bread when you make your wheat spaghetti); speaking of "wheat" eat wheat products: bread, spaghetti, cereal, etc. Be wise and use coupons found in your local newspaper, eat fruits and veggies, snack on "any" type of nut (walnuts, almonds, and sunflower seeds are best), drink skim/soy milk, yogurt, eat fish/chicken/lean meats, have salads WITHOUT dressing (ask for extra virgin olive oil @ restaurants/use at home), stay away from POPS/SODAS (drink diet sodas/pops once a day if not, once a week), don't eat "fried foods" (french fries, potato chips, etc), try eating Baked Lays, air popped popcorn, buy a pizza stone ($29.99) and you can create your own delicious home made pizzas with Boboli wheat pizza crust (already made); veggies to your hearts content, one can of refried beans (protein), one can of whole kernel corn (drained), and lite mozzarella cheese...yum! You can eat the Oreda crinkle cut fries that you bake in the oven, stay away from the salt shaker, stay AWAY from processed foods, foods made with hydrogenated oils (cookies, cakes, pies, etc).

Stop eating 2-3 hours BEFORE you go to sleep. I learned from Oprah's Boot Camp you have to STOP eating 2-3 hours BEFORE you go to sleep because your metabolism shuts down (as everything does when you're in a REM (rapid eye movement). If you fall asleep w/an "empty" stomach, your metabolism will "kick into gear" and when you wake up you won't have that heavy full feeling.

Don't drink COFFEE. Drink Chai black/green tea instead. Chew gum all night. It keeps your mouth "busy". I've also heard/learned that before you eat a meal eat your soup first since it helps fill you up before the main course.

Please, please, please weigh yourself "monthly". We women have PMS, we retain water, mood swings, cramps, etc., two weeks BEFORE we mensturate. I swear (Eva crossing her finger and doing a "cross" by her ) you WILL lose 3-4 pounds every month. If you do the "math" that's THE average of 1 pound a week. This helps you from NOT getting discouraged IF, if, you weigh yourself daily/weekly.

Thirty minutes before you work out eat one of the following (check out the OR), one apple, OR one small box of raisins with a handful of walnuts, OR soup, OR yogurt. Why? "They are packed with high-quality carbohydrates, which provide a quick source of fuel for your muscles, but they have just enough protein and fat to help you maintain a steady, elevated energy level" (source: Prevention Magazine April 2007).

AFTER your work out, drink a protein shake (Slimfast, Special K, EAS Myoplex, etc). Why? "After a workout, your muscles need protein to repair microscopic muslce tears, plus another shot of carbs to help restock energy stores. Cyclists who drank it after a tough racing session had improved endurance and recovered fast than those who drank an ordinary sports drink (which supplies carbs and electrolytes, but no protein)" (Source: Prevention Magazine April 2007).

Set small goals for right now. Start with the FIRST 10 pounds. If you work out and eat right (the first month WITHOUT cheating), you'll lose 5-6 pounds (mainly water retention weight) because you are flushing your body (detoxing). THEN the weight will be HARDER to lose. Remember, it's soooo easy to gain the weight, but hard to lose it. "No pain, no gain!" No worries if the weight is harder to lose since it means that it is time to "up" your exercise regimen (1 hour 3-4 days a week). If you closely watch "THE BIGGEST LOSER" they have to lose more than 50 pounds; their calorie intake is 1,000-1,100. Wow! Bless their for doing that!!!

If you want more "tips" let me know as you know how to reach me. Blessings and good luck!

Eva