Can someone help me prioritize my health targets?
meggs9605
Posts: 55 Member
First, I just want to throw out there that I am following a ketogenic diet. Not "keto" as in I eat a pound of bacon and a tub of cream cheese every day; "keto" as in i am trying to eat whole foods, get about 6-8 cups of veggies (usually raw), and avoid processed /prepackaged crap.
That being said, I still have a number of adjustments to my lifestyle that I would like to make eventually. I know if I try to make all the changes overnight I will likely become overwhelmed, feel deprived, and go backwards on my healthy journey. So I want to make 1 small improvement every week or 2. I'm just not sure if the order of my targets matters. And if it does, what targets should I focus on sooner rather than later. Below are my identified targets.
- cut out artificial sweeteners
- extending my IF periods
- introduce structured work outs
- cut out alcohol (I can't seem to let go of my 2 Mich Ultras in the evenings)
- cut out dairy
- smoking (I know this should be #1, but realistically will be the hardest. I feel like I may even need it to be last since it helps me handle all of the changes I have already made. 😕)
Admittedly, my motivation primarily is weight loss. I have about 60 lbs to lose. I have done it before, but not in a healthy manner. I want to lose the weight! But I also want to do it in a healthy and sustainable way. I have found that the ketogenic lifestyle is good fit for me. I am also encouraged by research that has been coming out in the last few years. Finally, I am hoping to motivate my husband to join me if he can see my progress. He has epilepsy and is on a number of meds that have adverse effects on his health. He has gained about 70 lbs in the last 5 years, and has basically turned into a couch potato.
That being said, I still have a number of adjustments to my lifestyle that I would like to make eventually. I know if I try to make all the changes overnight I will likely become overwhelmed, feel deprived, and go backwards on my healthy journey. So I want to make 1 small improvement every week or 2. I'm just not sure if the order of my targets matters. And if it does, what targets should I focus on sooner rather than later. Below are my identified targets.
- cut out artificial sweeteners
- extending my IF periods
- introduce structured work outs
- cut out alcohol (I can't seem to let go of my 2 Mich Ultras in the evenings)
- cut out dairy
- smoking (I know this should be #1, but realistically will be the hardest. I feel like I may even need it to be last since it helps me handle all of the changes I have already made. 😕)
Admittedly, my motivation primarily is weight loss. I have about 60 lbs to lose. I have done it before, but not in a healthy manner. I want to lose the weight! But I also want to do it in a healthy and sustainable way. I have found that the ketogenic lifestyle is good fit for me. I am also encouraged by research that has been coming out in the last few years. Finally, I am hoping to motivate my husband to join me if he can see my progress. He has epilepsy and is on a number of meds that have adverse effects on his health. He has gained about 70 lbs in the last 5 years, and has basically turned into a couch potato.
9
Replies
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Smoking and exercise should be your top two. Everything else I can't comment on because other than alcohol (I never drank much before) those aren't goals I would choose.10
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Hi there! I am also on a keto diet, using MFP to track both calories and macros.
Honestly, if weight loss and health are the top priorities I would rank your list as follows, with the following additions I don't see on there:
1. Figure out how many calories you need to eat to lose weight, and stay within that range (factoring in exercise with a grain of salt--I tend to think both MFP and devices overestimate the burn)
2. Eat within your macros--I try to eat fewer than 20 net carbs a day and then the rest is a split between protein and fat that varies from day to do
3. - cut out alcohol (I can't seem to let go of my 2 Mich Ultras in the evenings)--yeah, this is going to put you over on your carbs and add unnecessary calories to your day. I would go with vodka or a glass of a dry wine, on occasion, definitely not daily
4. - introduce structured work outs
- cut out artificial sweeteners --NOT A HUGE PRIORITY...Switch to Stevia if it makes you happy. You'll lose weight either way if you are replacing sugar with some sort of non-caloric sweetener.
- extending my IF periods--NOT NECESSARY
- cut out dairy--NOT NECESSARY...are you thinking of Paleo instead of keto?
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- smoking (I know this should be #1, but realistically will be the hardest. I feel like I may even need it to be last since it helps me handle all of the changes I have already made. 😕) AGREE. THIS SHOULD BE #1. But it's not related to weight loss, it's related to how long you will live!
Also, this is a general weight loss board and not a ton of keto fans are here. You might want to switch to the keto board or LCHF board for more keto-friendly perspectives. Here, you're mainly going to get "calories are all that matter" response, which is technically correct. However, people who have been on a keto plan for months and year can help you with this strategy for controlling calorie intake, which leads to weight loss.5 -
- cut out artificial sweeteners
- extending my IF periods
#3 - introduce structured work outs
#2 - cut out alcohol (I can't seem to let go of my 2 Mich Ultras in the evenings)
- cut out dairy
#1 - smoking (I know this should be #1, but realistically will be the hardest. I feel like I may even need it to be last since it helps me handle all of the changes I have already made. 😕)
And I wouldn't worry about the other three, as they don't affect weight loss or health.18 -
quiksylver296 wrote: »
- cut out artificial sweeteners
- extending my IF periods
#3 - introduce structured work outs
#2 - cut out alcohol (I can't seem to let go of my 2 Mich Ultras in the evenings)
- cut out dairy
#1 - smoking (I know this should be #1, but realistically will be the hardest. I feel like I may even need it to be last since it helps me handle all of the changes I have already made. 😕)
And I wouldn't worry about the other three, as they don't affect weight loss or health.
I like this recommendation.
I'd also recommend getting rid of naming the way you eat.... It's not necessarily keto, but that's ok. Just eat the food you like that makes you feel good physically and mentally without feeling the need to fit someone else's rules.8 -
livingleanlivingclean wrote: »quiksylver296 wrote: »
- cut out artificial sweeteners
- extending my IF periods
#3 - introduce structured work outs
#2 - cut out alcohol (I can't seem to let go of my 2 Mich Ultras in the evenings)
- cut out dairy
#1 - smoking (I know this should be #1, but realistically will be the hardest. I feel like I may even need it to be last since it helps me handle all of the changes I have already made. 😕)
And I wouldn't worry about the other three, as they don't affect weight loss or health.
I like this recommendation.
I'd also recommend getting rid of naming the way you eat.... It's not necessarily keto, but that's ok. Just eat the food you like that makes you feel good physically and mentally without feeling the need to fit someone else's rules.
Agreed.
And I had to come back to add...
You can drink your Mich Ultras if they fit in your calories for the day. I personally cut out alcohol because I would get the drunk munchies and end up going over my calories for the day. If you can work in the beer without going over calories, you're fine.
Weight loss is about calorie deficit.
It isn't about meal timing, or types of foods, or whatever. Eat fewer calories in a day than your body uses and you WILL lose weight.7 -
Smoking kills. Reconsider your decission to put it last. While it may help you with the other changes, you might not be alive long enough to enjoy them.
Yes, it will be the hardest one as it is a very serious drug addiction. It is the hardest thing I've done in my life and I'm a mother and have a masters degree in theoretical physics. But you have to do it regardless. Even if it sets back your weight loss temporarily.
Heavy ex-smoker here.12 -
My thoughts:
- cut out artificial sweeteners Doesn't affect health, so I personally wouldn't bother
- extending my IF periods If you think a smaller eating window will help you stay in a deficit, great. Otherwise, I personally don't think this will have a measurable affect on your health
- introduce structured work outs I'd put this at #2, exercise is good for you in so many different ways, and a structured program just makes it more efficient
- cut out alcohol (I can't seem to let go of my 2 Mich Ultras in the evenings) I don't know that there's a consensus that cutting out alcohol is necessary for good health. There are some things it hurts and some it helps.
I prioritized cutting down, but see no reason to cut it out, unless you have a medical condition that alcohol is a risk factor for. If not, I'd make this a distant #3
- cut out dairy Unless you're lactose intolerant, I don't see how this improves health
- smoking (I know this should be #1, but realistically will be the hardest. I feel like I may even need it to be last since it helps me handle all of the changes I have already made.) #1 #1 #1
I will add, if you still have 60 lbs to lose, losing that weight in any way you choose will benefit your health far more than any other specific goal (except maybe the smoking). So my list if I were you would be:- Keep losing the weight, in whatever way is easiest for me.
- Quit smoking
- Structured exercise
- Cut back alcohol
14 -
Thank you all for the feedback so far. I just want to clarify a few things that I didn't include in my post.
I am not too worried about the label "keto" and I don't think of it as a diet except if "diet" is used as a comparison to the standard American diet. In general, I have found that eliminating empty carbs, starchy foods, and added sugar helps me feel better, stick to my calorie goals, and not feel deprived and overcome with cravings. I promise that I am not someone who eats spoonfuls of mayo because, hey, its keto!
I do use stevia in my coffee and tea, but I like diet coke. Eventually I would like to cut out the aspartame, splenda, etc.
My concern about dairy is more attributed to hormones, and the fact that too much cheese makes me constipated. 😱
And the alcohol part is more about the fact that I crave it every evening. I think it's more of a habit that I do while I am cleaning up the kitchen. I don't mind having a few drinks every now and then, but I am wasting almost 200 calories a day right now unnecessarily.
And the smoking.... I know. I know. It's my escape and crutch. I am hopeful that as I see progress in other areas I will be motivated to stop. I quit cold turkey for 2.5 years back in 2014 (from the time I found out I was pregnant until I weaned my son from breastfeeding at 17 months old). I honestly don't even know when or why I started again. I know I CAN stop, but it helps me deal with stress. 😔
Thank you all for the feed back so far. I really appreciate it!5 -
Thank you all for the feedback so far. I just want to clarify a few things that I didn't include in my post.
I am not too worried about the label "keto" and I don't think of it as a diet except if "diet" is used as a comparison to the standard American diet. In general, I have found that eliminating empty carbs, starchy foods, and added sugar helps me feel better, stick to my calorie goals, and not feel deprived and overcome with cravings. I promise that I am not someone who eats spoonfuls of mayo because, hey, its keto!
I do use stevia in my coffee and tea, but I like diet coke. Eventually I would like to cut out the aspartame, splenda, etc.
My concern about dairy is more attributed to hormones, and the fact that too much cheese makes me constipated. 😱
And the alcohol part is more about the fact that I crave it every evening. I think it's more of a habit that I do while I am cleaning up the kitchen. I don't mind having a few drinks every now and then, but I am wasting almost 200 calories a day right now unnecessarily.
And the smoking.... I know. I know. It's my escape and crutch. I am hopeful that as I see progress in other areas I will be motivated to stop. I quit cold turkey for 2.5 years back in 2014 (from the time I found out I was pregnant until I weaned my son from breastfeeding at 17 months old). I honestly don't even know when or why I started again. I know I CAN stop, but it helps me deal with stress. 😔
Thank you all for the feed back so far. I really appreciate it!
The good news is that adding exercise is a great way to fight stress, so maybe you can add exercise and reduce or quit smoking at the same time? Should also help with your endurance! Good luck and good for you for making a decision to make a healthier life for yourself.8 -
I agree with KImny72. There are so many choices to help stop smoking. My mother died of emphysema at age 64. The last 2 years she was on oxygen 24/7 and in and out of the hospital with respiratory failure. She never got to see her grandchild.
I personally hate to exercise, but the feeling afterward makes it worth it.
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I know I CAN stop, but it helps me deal with stress. 😔
But it doesn't. You feel like it does but in fact it creates the stress. When you start craving your next cig you get anxious even if you don't realise it is because of the nicotine. And then you need to light up to alleviate that anxiety. But it is only there because of your previous cig.
Please make another attempt to stop.
Go look up some horror stories and pictures from time to time. Smokers avoid those as they are too much to swallow but avoiding them doesn't make them untrue.14 -
This may be a bit of a deep psychological dive, but in general, I find my unhealthy behaviors stem from unhealthy or misguided thoughts, and so getting inside my head can help me sort out what's going on in there to cause the behavior that I don't like.
So a couple of approaches:
When setting priorities among goals, I find it helpful to ask myself:
* if I knew I was going to die 5 DAYS from today, which one would I regret not doing?
* If I knew I was going to die 5 YEARS from today, which one would I regret not doing?
* if I knew I was going to live until I was 100, which one would MOST improve the quality of that future life?
Sometimes one of those questions will shed some perspective on things that I didn't have before.
Of the things you list, I probably wouldn't do any of it if I was going to die five days or even 5 years from today, but if I were to live until I was 100, I would want to be as active and healthy as possible in those later years as I could, and wouldn't want to be imprisoned by COPD, a respirator or an oxygen tank, OR confined to a bed or wheelchair because of weakness and inactivity. That would make quitting smoking and regular exercise my highest priorities.
--
A completely different way of looking at it is the "snowball" approach-- e.g., to start small and then gain momentum through success (think of Dave Ramsey's debt snowball where you pay off your smallest debt first so you get a sense of victory and accomplishment before tackling your really big debts).
The whole point is to set yourself up for some "Atta Girl" and "Yay Me!" moments to motivate you towards the harder stuff.
So which of the things you list do you think would be easiest for you to do?
Would starting with dairy or artificial sweeteners help you build momentum to some of your others?
Also, maybe there are ways to scale some of your goals- e.g., do you have to give up dairy all at once, or could you start by cutting your consumption in half? For example, I switched to almond and soy milk with no trouble, and butter and yogurt were easy because I never really consumed that much, but it took me several months to work my way off of cheese until I found some satisfying alternatives I could live with. Maybe you could approach exercise or even smoking the same way: commit to a 10-minute walk around the block and one less cigarette today than yesterday. Then once you've had some success, that 10 minutes can be increased to 20 to 30 to 40 over a period of weeks or months. Depending on how much you smoke now, one less cigarette a day can become two less then five less then half a pack or a pack less until you get to the point that you have enough momentum and success to take the plunge to quit entirely.
Work with your brain to help your body!2 -
It sounds like you are describing a psychological addiction as much as a physical addiction. Find something else to help with your stress - like meditation. My husband quit smoking in 1980. He did it cold turkey because there wasn't any real help back in those days. He said the thing he had the hardest time with was the habit -i.e., have a drink, light up. hang up the phone, light up, etc which is a psychological addiction.3
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elsie6hickman wrote: »It sounds like you are describing a psychological addiction as much as a physical addiction. Find something else to help with your stress - like meditation. My husband quit smoking in 1980. He did it cold turkey because there wasn't any real help back in those days. He said the thing he had the hardest time with was the habit -i.e., have a drink, light up. hang up the phone, light up, etc which is a psychological addiction.
I agree with you completely. I have a very compulsive personality. Ironically, when I was exercising regularly and quit smoking, my cardio performance got worse. My trainer actually told me that he wasn't surprised. He said smokers have better lung capacity because they are used to taking such deep breaths. (I have no idea if that's true. ) He said he even smoked 2 or 3 cigarettes the morning of a big race. Obviously that piece of info has stuck with me, and I have used it as a way to justify the nasty habit. But I agree with all of you. I. Need. To. Stop. Smoking!6 -
elsie6hickman wrote: »It sounds like you are describing a psychological addiction as much as a physical addiction. Find something else to help with your stress - like meditation. My husband quit smoking in 1980. He did it cold turkey because there wasn't any real help back in those days. He said the thing he had the hardest time with was the habit -i.e., have a drink, light up. hang up the phone, light up, etc which is a psychological addiction.
I agree with you completely. I have a very compulsive personality. Ironically, when I was exercising regularly and quit smoking, my cardio performance got worse. My trainer actually told me that he wasn't surprised. He said smokers have better lung capacity because they are used to taking such deep breaths. (I have no idea if that's true. ) He said he even smoked 2 or 3 cigarettes the morning of a big race. Obviously that piece of info has stuck with me, and I have used it as a way to justify the nasty habit. But I agree with all of you. I. Need. To. Stop. Smoking!
What your trainer told you is absolutely and utterly untrue. Smoking *damages* lung capacity: https://www.verywellmind.com/smokers-lungs-vs-normal-healthy-lungs-4107829
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3944281/
Someone who usually doesn't smoke deciding to smoke a few cigarettes the morning of a big race is so unusual and counter-productive, I have to wonder if this guy knows anything about anything. It's semi-deranged. A PT providing encouragement for clients to keep smoking by providing false information is such a violation. I thought I'd heard everything when it comes to stories of terrible and misinformed PTs, but this is a new one.14 -
Obviously that piece of info has stuck with me, and I have used it as a way to justify the nasty habit. But I agree with all of you. I. Need. To. Stop. Smoking!
Me again. I know I'm getting annoying by now but thought I'd share another piece of experience.
Stop calling your drug addiction 'a habit'. It is not a bad habit. It is a very serious condition which affects your brain and ability to reason (you'd rather light up a ciggy than live another year or save your legs from being chopped off after being diagnosed with Buerger's disease from smoking for example) and should not be dumbed down to a mere habit.
I stopped smoking and gained some weight (intentionally as I wanted to stop at all costs and needed all the help I can get). When I felt stronger I started using MFP to lose weight. I've now lost all the weight I gained and more.
Think of it this way. If you successfully stay nicotine free for several months you will become so confident in your abilities and willpower that losing weight and exercising will feel like a piece of cake! And will come naturally to you. This is how smoking can aid you. And not by masking itself as a tranquilant.
Good luck with your transformation. It worked for me and I'm sure it will work for you too! ❤8 -
First, I just want to throw out there that I am following a ketogenic diet. Not "keto" as in I eat a pound of bacon and a tub of cream cheese every day; "keto" as in i am trying to eat whole foods, get about 6-8 cups of veggies (usually raw), and avoid processed /prepackaged crap.
That being said, I still have a number of adjustments to my lifestyle that I would like to make eventually. I know if I try to make all the changes overnight I will likely become overwhelmed, feel deprived, and go backwards on my healthy journey. So I want to make 1 small improvement every week or 2. I'm just not sure if the order of my targets matters. And if it does, what targets should I focus on sooner rather than later. Below are my identified targets.
- cut out artificial sweeteners
- extending my IF periods
- introduce structured work outs
- cut out alcohol (I can't seem to let go of my 2 Mich Ultras in the evenings)
- cut out dairy
- smoking (I know this should be #1, but realistically will be the hardest. I feel like I may even need it to be last since it helps me handle all of the changes I have already made. 😕)
Admittedly, my motivation primarily is weight loss. I have about 60 lbs to lose. I have done it before, but not in a healthy manner. I want to lose the weight! But I also want to do it in a healthy and sustainable way. I have found that the ketogenic lifestyle is good fit for me. I am also encouraged by research that has been coming out in the last few years. Finally, I am hoping to motivate my husband to join me if he can see my progress. He has epilepsy and is on a number of meds that have adverse effects on his health. He has gained about 70 lbs in the last 5 years, and has basically turned into a couch potato.
Since you've only been ketogenic for a couple of weeks, I would consider easing into exercise. Maybe start with going for walks. It will take another month or so for you to be fat adapted, and until then you may lack some energy for weights or more explosive movements. On the other hand, if you start now, it may be one suddenly easier for you in a month or so.
Artificial sweeteners you could cut at any time. Or not. Some stevia in coffee is often not a problem for people.
If dairy is a problem for you, cut it out now. If not, keep it. If you suspect it is a problem I would cut it out once you are comfortable with keto and know how you feel eating that way, so you will be able to recognize improved symptoms that you can attribute to dairy being eliminated.
Many keto'ers find they naturally fall into IF due to reduced appetite. I did after a few months. Perhaps just listen to your hunger cues and go with longer IF when it is warranted.
Alcohol... If it is a problem then cut it back or out. If not, just choose lower carb drinks.
I'll just wish you luck on the smoking. I would do that one once you are stable in your diet too. I know a few people who gained when they quit do being comfortable and steady with your diet could help prevent that.
Good luck with your hubby. I'm surprised he won't try keto with you since it is often a successful treatment option for epileptics. Is he aware of that? There are a number of keto'ers around here, and in the Low Carber Daily and Keto MFP groups who use keto to control their seizures.2 -
janejellyroll wrote: »elsie6hickman wrote: »It sounds like you are describing a psychological addiction as much as a physical addiction. Find something else to help with your stress - like meditation. My husband quit smoking in 1980. He did it cold turkey because there wasn't any real help back in those days. He said the thing he had the hardest time with was the habit -i.e., have a drink, light up. hang up the phone, light up, etc which is a psychological addiction.
I agree with you completely. I have a very compulsive personality. Ironically, when I was exercising regularly and quit smoking, my cardio performance got worse. My trainer actually told me that he wasn't surprised. He said smokers have better lung capacity because they are used to taking such deep breaths. (I have no idea if that's true. ) He said he even smoked 2 or 3 cigarettes the morning of a big race. Obviously that piece of info has stuck with me, and I have used it as a way to justify the nasty habit. But I agree with all of you. I. Need. To. Stop. Smoking!
What your trainer told you is absolutely and utterly untrue. Smoking *damages* lung capacity: https://www.verywellmind.com/smokers-lungs-vs-normal-healthy-lungs-4107829
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3944281/
Someone who usually doesn't smoke deciding to smoke a few cigarettes the morning of a big race is so unusual and counter-productive, I have to wonder if this guy knows anything about anything. It's semi-deranged. A PT providing encouragement for clients to keep smoking by providing false information is such a violation. I thought I'd heard everything when it comes to stories of terrible and misinformed PTs, but this is a new one.
I agree with you completely. I own my faults and hold ONLY myself accountable for MY poor choices. But looking back on it now, I am upset that he ever even planted that seed in my head. He never actually said that I SHOULD smoke, but he never passed along any info relevant on smoking other than, "people shouldn't smoke...but I do..." I hope that he is no longer a PT, or at least has stopped sharing such information.4 -
elsie6hickman wrote: »It sounds like you are describing a psychological addiction as much as a physical addiction. Find something else to help with your stress - like meditation. My husband quit smoking in 1980. He did it cold turkey because there wasn't any real help back in those days. He said the thing he had the hardest time with was the habit -i.e., have a drink, light up. hang up the phone, light up, etc which is a psychological addiction.
I agree with you completely. I have a very compulsive personality. Ironically, when I was exercising regularly and quit smoking, my cardio performance got worse. My trainer actually told me that he wasn't surprised. He said smokers have better lung capacity because they are used to taking such deep breaths. (I have no idea if that's true. ) He said he even smoked 2 or 3 cigarettes the morning of a big race. Obviously that piece of info has stuck with me, and I have used it as a way to justify the nasty habit. But I agree with all of you. I. Need. To. Stop. Smoking!
OMG, this is so wrong. I'm a runner. My friends are all runners and triathletes. Never ever heard of this. You don't see a lot of cigarette butts at the track.3 -
If you dare, ask yourself if you're really setting up many small and insignificant goals to overwhelm you, so you can avoid tackling the big and important ones. In my opinion, quitting smoking and reducing alcohol intake comes first.
To lose weight, eat less. Eat keto if you like, but eat less.
Yes to be more active - it doesn't have to be structured in the sense of planned and scheduled exercise, but a structure in the sense of linked to another activity, like walking to the store, or doing jumping-jacks while the water boils.
Then I would cut out foods that give a tummy ache - if it's cheese, cut the cheese, or do you have reactions to yogurt, milk and sour cream too?
Then I would investigate if artificial sweeteners is a big problem. If you're eating a lot of foods that contain artificial sweeteners, or requires sweetening, maybe you should restructure your meals instead?
Then I would take a long and hard look at meal schedule. Maybe the idea of IF is redundant already, by now. Why would a narrower "feeding window" help you? Can you think of any reason it could possibly backfire?2
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