Help!!!!!!!!!!!!!!!!!!!!!!

trynhrd2lose

It is hard to stay on the straight path to weight loss. My night shft is going haywire PLEASE HELP.

Iffer75

Plan ahead, it will help you tremendously. :bigsmile:

vraehn

If you have a microwave to use, I'm a big fan of Healthy Choice or other such meals that are low cal and nutritional. Then plan healthy snacks. The meals are around $2.50 apeice. Where can you get a well balanced meal for that?

nolachick

I agree HEALTHY CHOICE meals are a great option. They have a great variety and are yummy. Some of them even include a lil dessert in the meal tray and taste yummy.
Try the steamers too... I like Chicken Margherita, Chicken in Basil sauce, Salisbury steak....n others too!

Iffer75

Try to stay away from processed foods. There is way too much sodium in them. Try fresh fruits and veggies. You might even take a look at my food journal and try some of those ideas. Or even tweek them to your liking. Processed foods are your enemy. :bigsmile:

ali258

What is it that's making it hard for you to stay on track? Are you not eating enough and then eating too much because you're too hungry? Eating for emotional reasons? Boredom? Sometimes if you figure out why it's so hard for you to stay on track, you can do specific things to problem solve.

When I'm short on time during the week, I like to make a big casserole on Sunday so I can have at least one meal pre-made for most of the week. You can also spend a day making two or three cassaroles and then freeze them in single-serve portions so you can just heat them up later.

LittleEva44

Hi! Your first step was admitting you want to lose weight. You think your problem is that you work late nights and it's hard for you. It really isn't. Here are MY tips for you:

Make sure you drink 64 oz of water daily/nightly; work out 3 days a week for 30 minutes. Take your vitamins/supplements, talk to your doctor before exercising/dieting, 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'm thinking after your shift you go have a big breakfast w/family, friends, and/or go home and eat then conk out. That's a no, no. 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). So just think, after your heavy breakfast you fall asleep and the food has not fully digested in your stomach; so it just sits there like a hybernating bear during winter time. 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). When you've lost the weight, then you can go "up" to 1,500 calories (maybe for the last stubborn 10 pounds). 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

Iffer75

Eva, that is great information. I agree with almost everything you said.
You say no salad dressing. I suggest if you want/need dressing use spritzers. I have started using them and now I do not use dressing nearly as much as I use to.
The important thing to know when you workout is to have a good protien source after a HARD workout. If you are just taking a walk a recovery drink is not needed. If you go for a jog, then yes recovery drink. The harder the workout is then yes you need a recovery drink. Cleaning house, no.
Other than that I absolutely agree with everything you said.
Your idea for a pizza sounds really good. I will have to give that a try.

LittleEva44

Eva, that is great information. I agree with almost everything you said.
You say no salad dressing. I suggest if you want/need dressing use spritzers. I have started using them and now I do not use dressing nearly as much as I use to.
The important thing to know when you workout is to have a good protien source after a HARD workout. If you are just taking a walk a recovery drink is not needed. If you go for a jog, then yes recovery drink. The harder the workout is then yes you need a recovery drink. Cleaning house, no.
Other than that I absolutely agree with everything you said.
Your idea for a pizza sounds really good. I will have to give that a try.
Jennifer :0)~

Remember that pain is just weakness leaving your body.

*************************************

Thanks Jennifer. I refer to ANY type of workout regimen since all muscles are being utilized and a protein shake doesn't hurt to drink afterwards since it contains all the nutrients that Gatorade doesn't (thus the quote from Prevention magazine). I've been doing this since January 2009 and I have lost 16.2 pounds (seeing is believing) so I MUST be doing something right! as I work out M/W/F for an hour (3 miles) and on Tuesdays I do weights (sit down for upper body strengthening) then follow 15 minutes in the hot tub and then drink my Slim Fast shake.

You'll LOVE the pizza stone. Here's another recipe: Use extra virgin olive oil on pizza dough (already made; wheat), use pizza sauce (Muir Glen organic pizza sauce), light and/or organic pepperoni (hardly a "drop" of fat), light mozzarella cheese, and veggies to your s content! Yummy! Prevention magazine (again) has Greek style pizza recipes as well as others. The refried beans & corn is "Mexican" style pizza...check out their website.

Blessings!

Eva

vmlogan

Dear Eva!!!

Do you know where I can get a balanced meal plan including snacks?

I like to cook all my meals on Sunday and place them in the freezer.

I just need a food plan.

Can you help me, please!!!

Iffer75

Thanks Jennifer. I refer to ANY type of workout regimen since all muscles are being utilized and a protein shake doesn't hurt to drink afterwards since it contains all the nutrients that Gatorade doesn't (thus the quote from Prevention magazine). I've been doing this since January 2009 and I have lost 16.2 pounds (seeing is believing) so I MUST be doing something right! as I work out M/W/F for an hour (3 miles) and on Tuesdays I do weights (sit down for upper body strengthening) then follow 15 minutes in the hot tub and then drink my Slim Fast shake.

You'll LOVE the pizza stone. Here's another recipe: Use extra virgin olive oil on pizza dough (already made; wheat), use pizza sauce (Muir Glen organic pizza sauce), light and/or organic pepperoni (hardly a "drop" of fat), light mozzarella cheese, and veggies to your s content! Yummy! Prevention magazine (again) has Greek style pizza recipes as well as others. The refried beans & corn is "Mexican" style pizza...check out their website.

Blessings!

Eva

This greek style sounds even better than the mexican. Thanx. Will give it a try.
It sounds like we have started out about the same time. I also stated my lifestyle change the first full week of January this year. I can finally say that I have lost 30 pounds and only have 11 to go to my ultimate goal weight. I wish you the best of luck with your journey and if you ever need any motivation, feel free to send me a message. :bigsmile:

ali258

I find I eat a lot more salad if I do use dressing. I get a little out of control with the spritzers, but I either just use balsamic vinegar (with or without a little spray of olive oil) or get a side of dressing and dip my fork in the dressing before getting a bite of salad. With the salad-on-the-fork method, you can eat a whole salad with just a couple tablespoons of dressing. If you love a ton of dressing, this will probably take some getting used to, but it's a great way to get the dressing taste without adding a ton of calories.

LittleEva44

Dear Eva!!!

Do you know where I can get a balanced meal plan including snacks?

I like to cook all my meals on Sunday and place them in the freezer.

I just need a food plan.

Can you help me, please!!!

************************
Balance meal plan including snacks. Well, you could try SLIM FAST (www.slimfast.com). They have a buddy system too, nutritional plan (includes snacks), coupons that can be mailed to you if you join as a member, a meal plan, and a log system just like MFP does :happy: Prevention magazine (if you subscribe) will send you a FREE pedometer (one should walk/step 10,000 steps a day) with your year's subscription...www.preventionmagazine.com. They also have many, many yummy recipes that you can use for your "balanced meal" with portion size (fist for the size of chicken/fish/lean meats, orange size for a cup, etc). The website is FREE if you don't want to subcribe to it as the same month is viewed (Oct) and last month (Sep) with all inspirational stories, advertisments, etc. Good luck and I'm always here to help! :flowerforyou: :flowerforyou:

Eva

LittleEva44

Thanks Jennifer. I refer to ANY type of workout regimen since all muscles are being utilized and a protein shake doesn't hurt to drink afterwards since it contains all the nutrients that Gatorade doesn't (thus the quote from Prevention magazine). I've been doing this since January 2009 and I have lost 16.2 pounds (seeing is believing) so I MUST be doing something right! as I work out M/W/F for an hour (3 miles) and on Tuesdays I do weights (sit down for upper body strengthening) then follow 15 minutes in the hot tub and then drink my Slim Fast shake.

You'll LOVE the pizza stone. Here's another recipe: Use extra virgin olive oil on pizza dough (already made; wheat), use pizza sauce (Muir Glen organic pizza sauce), light and/or organic pepperoni (hardly a "drop" of fat), light mozzarella cheese, and veggies to your s content! Yummy! Prevention magazine (again) has Greek style pizza recipes as well as others. The refried beans & corn is "Mexican" style pizza...check out their website.

Blessings!

Eva

This greek style sounds even better than the mexican. Thanx. Will give it a try.
It sounds like we have started out about the same time. I also stated my lifestyle change the first full week of January this year. I can finally say that I have lost 30 pounds and only have 11 to go to my ultimate goal weight. I wish you the best of luck with your journey and if you ever need any motivation, feel free to send me a message. :bigsmile:

Thanks again, Jennifer. I just "added" you as my buddy and forgot to mention about the DRESSING for salads. It's best to use Extra Virgin Olive Oil. All restaurants have this in their kitchen (ask for it if you don't see it) and buy it when you want to have a salad at home. Inform yourself by Googling extra virgin olive oil. It will give you all the nutritional values, history, and how "good" it does for to your Bad/Good cholesterol.

BTW: Mexican style pizza is nothing BUT low fat refried beans which is a good source of protein, vitamin B & C(corn; remember to drain and rinse in water to get rid of the "salt" contents), onions (red/white/or yellow) B12, B6, folate, vitamin C, potassium, and manganes, bell peppers (orange/red/green) have vitamin A, B, C, folate (orange and red have MORE nutrients).

Remember, you need protein to substitute for "red meats" since they clog your heart and is hard to digest in your stomach thus sitting in your bowels. "An average person throughout their life time has 15 pounds of undigested red meats in their bowels", quote from "Beverly Hills Cop" (Judge Rhinehold); Google "red meat". If you eat hot dogs, hamburgers, bologna, ham, ribs, steaks, carne guisada/asada, etc., they fall into this caterory as "red meats" (Google, too). Eat turkey burgers/turkey hot dogs/turkey bologna, ORGANIC meats, etc. Eggs also contain protein. That's why boxers eat so many "raw" eggs for breakfast. When you saw the movie, "Rocky" it's true (raw eggs). If you have high cholesterol, then you eat egg whites (omelets). ANY type of "nut" also contain protein (pecans, peanuts, cashews, walnuts, almonds, sunflower, etc).

Blessings!