Today's Eyeopener!!
LeeDahlen38
Posts: 145 Member
Today's EyeOpener: Don't overthink this!!
In this lifestyle change you have chosen to embark on, Understand that there will be good days, Bad days, and Meh Days! Don't get caught up on what I call "the Biggest Loser" mentality.. Yes they lost a lot of weight in a short period of time. But it wasn't healthy. It's been proven over and over again. A simple Google search of "biggest Loser winners today" Ryan from season 1 for instance? Ryan was the show's first-ever winner and started at 300 pounds. He completed the season at 175 pounds, scoring a win and $250,000, according to Business Insider. However, quick weight loss usually isn't sustainable, and Ryan returned to his starting weight after the show. Thats just one......
This is not where we want to be. When doing your daily routine it is important to remember that you need change, BUT you need changes that are SUSTAINABLE.... eliminating one whole food group from your diet (Bread/Potatoes) is not sustainable, because one day you're gonna wake up and say "F***K this!! I like bread/potatoes, and then you quit..
Small Changes... Instead of a scoop of Potatoes? Try a tablespoon. and tell yourself it's a reward.
Finally, here's a tried and true secret: (You're welcome) Before any meal, especially a meal out drink a large glass of water. Yes..... BEFORE. This will "fill" you before you start on that big plate you just made or was served. On top of that? Make it COLD water. so your furnace will start burning cals.
#IBelieveInYou! #NoExcuses #FriendMeIfYouWant
In this lifestyle change you have chosen to embark on, Understand that there will be good days, Bad days, and Meh Days! Don't get caught up on what I call "the Biggest Loser" mentality.. Yes they lost a lot of weight in a short period of time. But it wasn't healthy. It's been proven over and over again. A simple Google search of "biggest Loser winners today" Ryan from season 1 for instance? Ryan was the show's first-ever winner and started at 300 pounds. He completed the season at 175 pounds, scoring a win and $250,000, according to Business Insider. However, quick weight loss usually isn't sustainable, and Ryan returned to his starting weight after the show. Thats just one......
This is not where we want to be. When doing your daily routine it is important to remember that you need change, BUT you need changes that are SUSTAINABLE.... eliminating one whole food group from your diet (Bread/Potatoes) is not sustainable, because one day you're gonna wake up and say "F***K this!! I like bread/potatoes, and then you quit..
Small Changes... Instead of a scoop of Potatoes? Try a tablespoon. and tell yourself it's a reward.
Finally, here's a tried and true secret: (You're welcome) Before any meal, especially a meal out drink a large glass of water. Yes..... BEFORE. This will "fill" you before you start on that big plate you just made or was served. On top of that? Make it COLD water. so your furnace will start burning cals.
#IBelieveInYou! #NoExcuses #FriendMeIfYouWant
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Replies
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A tablespoon of potatoes as a "reward"?
No one needs to do that. You can eat whatever you want as long as you stay within your calorie goal...even bread, potatoes, and *gasp* sugar. You're welcome.
And cold water does not help you burn any significant extra calories...that's just bad bro-science.26 -
SuzySunshine99 wrote: »A tablespoon of potatoes as a "reward"?
No one needs to do that. You can eat whatever you want as long as you stay within your calorie goal...even bread, potatoes, and *gasp* sugar. You're welcome.
And cold water does not help you burn any significant extra calories...that's just bad bro-science.
I did the maths on this once, it is so not worth it to drink cold water vs room temp.
(For anyone that's interested)
By definition:
- 1cal = energy required to raise 1g of water 1C
- 1g water ≈ 1ml water
- Therefore 1kcal (generally referred to as a calorie as far as calorie counting is concerned) = energy required to raise 1L of water 1C
- Assuming we're using ice cold water at 1C and a core body temperature is, on average, 37C then the energy used to raise 1L of water to body temp is 36kcals.
- Room temperature is around 21C, so the energy used to raise 1L of water to body temp (37C) is 16kcals.
- That gives us a difference of only 20kcals for your ice water vs room temp.
- But who really drink 1L of water in one go. It's probably more beneficial to half it and consider 500ml* in a glass of water at most, so halving that value, that glass of ice water is burning 18kcals and room temp is 8kcals.
- For a 10kcal difference, honestly, I'd just take the glass that I prefer to drink.
Assumptions:
- Ice water is 1C. (In reality it could easily be higher depending on if the water has come from the fridge or freezer, or the tap/room temperature but had ice added to it. This'll make your difference even smaller)
- All water is raised to body temperature before being removed from the system (ie, you pee it out a core body temp, if you drink a lot of water very quickly, you need to pee faster, if you need to pee faster, then the water may not have reached equilibrium with your body temperature. The lower the temperature starts, the longer it will take to reach equilibrium)
- Room temp water is 21C (Unless you're in a very hot room, this is probably the highest it's likely to be, and if you're grabbing water out of a tap, even in summer it's going to be lower than this)
- 1g water ≈ 1ml water (unless you're working on a lab bench scale, this is good enough, you don't need to consider the impurities/minerals affecting the density of the water)
*500ml is just under a pint5 -
Agree you need to make changes that are sustainable. Does a glass of water help before eating? Yes, but it's dependent on the person. The body can learn to adapt to that and let the stomach stretch further to accommodate if one still eats a lot. Also drinking cold water to burn more calories IS broscience.
Not criticizing your intention of your post though. You have the right idea on sustainable lifestyle to lose weight. It was just to refute a few things that been discussed here on the boards several times before. Don't worry, I've had to learn about a few broscience things as well when I first started on the boards and was thankful so I don't spread misinformation.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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When I was in those last 15 pounds of weight-loss mode there were foods I pretty much eliminated. Just for those last few pounds. Bread I cut back - one or two slices a day. Additionally I could have up to 150g of potato or one standard serving of other starchy food like rice, pasta, beans, oatmeal, or corn per day. Those were sustainable practices for me.
I like cold water. Not for weight loss, and not in the winter.
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I don't have potatoes often but when I DO... I'm going to have WAY more than a tablespoon. why bother? LOL
carb wise, unless you are diabetic, no reason to restrict them (or any sugar) now, many do because its a relatively easy way to reduce calories, which is fine if it works for them. Everyone has to find what works for them and is sustainable long term. Losing weight is easy. Keeping it off... is a whole other game. I've done both. Finally working on losing the last bit I need to, after maintaining for years.
For ME, I don't eat much in the way of potatoes or rice or bread, simply because they're not my 'thing' in general. I eat plenty of carbs, about half my macros on average, just not those particular items, often.
I knew from the beginning, that the only way I would succeed, was if I could eat what I wanted. That if I tried to restrict or remove the things that I loved or enjoyed, I would only set myself up for failure (and that was why I had failed every time in the past). And that is why simple CICO and calorie counting has been so very effective for me. Because I can eat the same things I always have. Did I change the AMOUNT of what I ate? oh yes. Have I made some changes or substitutions over the years? yes. When I found ones that worked for me that I liked equally as well or were 'close enough'. Were there some things that were NON negotiable? Only one. my coffee creamer. Now you know where a lot of my carbs come from LOL
A VERY RECENT change for me, and not by choice, was that when I started my journey I had switched out my Dr pepper for diet coke (didnt like diet dr pepper). lived on that and coffee. obviously, lost weight just fine. Earlier this year I started a medication and it made all soda taste flat and GROSS. The only one I can tolerate (and then only one a day, at most) is sprite zero. So since about march... I drink close to a gallon of water a day. sometimes with lemon in it. sometimes with a crystal light tea mix in it, more often than not plain. always from the fridge. Though by the time i get to the bottom of my cup and need a refill, its room temp. not a bad change, for sure, definitely a good one, but one i was forced into. I think its probably more important to say to drink water and stay well hydrated than to worry about a negligible amount of calorie burn by drinking ice cold water.
like i said, and OP did too, with a bit of opinion that is highly debatable, they key to success is finding what works for you that will be sustainable. And for everyone, that will be some (sometimes a lot of) variation.7 -
Using food as a reward doesn't promote a healthy relationship with food.10
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scarlett_k wrote: »Using food as a reward doesn't promote a healthy relationship with food.
it doesn't hinder it either for the most part....
having a healthy relationship with food is built based on years of "building it" from when you are a child to now...
I "treat" myself with food all the time...high calorie foods are a treat and as long as I've done my work I will reward myself....
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if I'm "rewarding" myself with a ****ing tablespoon of potatoes please Baker Act me
I will say I do cosign the concept of small sustainable changes being the key to success, though. None of us can just cloister ourselves away from life until our bodies are an acceptable size and then go back to "normal." "Normal" is what gave us the bodies we started with. And I, for one, don't want to do this again.12 -
I'm all for small sustainable changes.
Potatoes were never a problem for me - it was the copious amounts of butter I had with them. Now I'm using EVOO with a strong (pleasant) taste and can use a lot less of than than butter. I do find potatoes filling.
I don't find products made from wheat flour very filling so do eat a lot less of them.4 -
scarlett_k wrote: »Using food as a reward doesn't promote a healthy relationship with food.
it doesn't hinder it either for the most part....
I think that depends on the individual. It can absolutely hinder a healthy relationship with food and is harmful for a lot of us. Love, one of the many many people in the world in recovery from an eating disorder.11 -
yes, people recovering from eating disorders may need to be careful about food rewards.
That isnt most of us though - is a small subset of the population and of MFP users
I reward myself with food - and is not a tablespoon of potatoes, is a slice of cake or something similar
But of course, frequency and portion size - so it fits into my weekly calories.6 -
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scarlett_k wrote: »scarlett_k wrote: »Using food as a reward doesn't promote a healthy relationship with food.
it doesn't hinder it either for the most part....
I think that depends on the individual. It can absolutely hinder a healthy relationship with food and is harmful for a lot of us. Love, one of the many many people in the world in recovery from an eating disorder.
and that's my point....you cut my comment off...and that takes it out of context.
If you have had a healthy relationship with food it will continue....as I said in my first comment (which you deleted out without indicating you have)
having a healthy relationship with food is built based on years of "building it" from when you are a child to now...
I "treat" myself with food all the time...high calorie foods are a treat and as long as I've done my work I will reward myself...."
and to reiterate this....I come from the clean plate police generation where were told "clean your plate there are kids in this world starving" etc but I still maintain a decent relationship with food that allows for treats of food.
PS please don't quote and eliminate without indicating that you have deleted parts of it so it makes it fit your argument better that's dirty pool.6 -
Not sure I agree with all that Lee wrote and that's just fine - do your research. I do agree with him that small sustainable changes work. If having a small helping of potatoes helps you stay on track that's fine.4
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PS please don't quote and eliminate without indicating that you have deleted parts of it so it makes it fit your argument better that's dirty pool.
I was responding to a particular part of what you said; people can scroll up to see your full comment. I wasn't intentionally concealing something to manipulate a conversation. Not sure I've ever seen anyone say "by the way I've trimmed this quote for brevity, please read up for the full context" and I'm afraid I won't pander to that as I think it's a bit daft. Also clearly I don't know how to use the quote feature as I can't make my own comment not be a quote 🙃5 -
PS please don't quote and eliminate without indicating that you have deleted parts of it so it makes it fit your argument better that's dirty pool.
Coffee is good in the morning so maybe I'm not awake enough to see the fine details... but, I've seen way more egregious quoting on MFP for this to be worth dirty pooling over it. Especially when I don't see the quoting as changing the core meaning of what was being quoted.
Sexxy says: "Food reward OK under condition this and that".
Red says: "Food reward NOT OK under condition this and that".
No dirty pool that I can see. Both have conditions stated.
And while incremental changes are good... my potatoes come in bags, not spoons!
Furthermore it's one things to have food rewards (even though as a formerly obese person I would hesitate to espouse food rewards as a high percentage play) and another to tell oneself that every bite you're eating is a reward for being good.
The second one sounds less healthy than the first... somewhere along the lines of ice water while shivering in winter...
Sustainable changes? Check.
Avoid eliminations other than in socially approved locations and situations? Check.
Tricks to feel full faster and with less calories so you can stay on budget most of the time? Check and the more the merrier--just remain aware that it is not the trick that creates success, it is the fact that you're able to stay on budget that achieves that.
And no drinking yellow water if you're in a pool!7 -
scarlett_k wrote: »<snip>
Also clearly I don't know how to use the quote feature as I can't make my own comment not be a quote 🙃
To quote a comment, click on the "Quote" item at the bottom of the comment box. It will put the comment in quotes into your new comment box.
Look at the comment before you type anything. You will see [quote=" at the start of the quote, and [/quote] after the last word. Start a new line after the end quote and you can type your message without being caught in the "quote inside quote" issue.
To show just a part of a comment, you can delete anything between the begin/end quote symbols and type <snip> in it's place as you see above. That way people know there was more to the original comment that may or may not be relevant and can go back for more context.3 -
after the last word. Start a new line after the end quote and you can type your message without being caught in the "quote inside quote" issue.scarlett_k wrote: »<snip>
Also clearly I don't know how to use the quote feature as I can't make my own comment not be a quote 🙃
To quote a comment, click on the "Quote" item at the bottom of the comment box. It will put the comment in quotes into your new comment box.
Look at the comment before you type anything. You will see [quote=" at the start of the quote, and
To show just a part of a comment, you can delete anything between the begin/end quote symbols and type <snip> in it's place as you see above. That way people know there was more to the original comment that may or may not be relevant and can go back for more context. [/quote]
Thanks, I do know this; however somehow my comment still ended up in a quote despite not appearing to actually be in the quote markup 😂0 -
Okay I think somewhere up the thread a bit of markup was removed or added... or there's a bug on my phone!3
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Man...... I love how each of you figured out how to take a positive intention and comment negatively.. Maybe that should be my next post. People remember, somewhere someone is looking for SOMETHING to help. Something to work on, and Something to believe in.. None of us are experts even tho the comments above suggest otherwise. Spend mor time motivating others instead of beating them with a stick.9
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scarlett_k wrote: »scarlett_k wrote: »Using food as a reward doesn't promote a healthy relationship with food.
it doesn't hinder it either for the most part....
I think that depends on the individual. It can absolutely hinder a healthy relationship with food and is harmful for a lot of us. Love, one of the many many people in the world in recovery from an eating disorder.
and that's my point....you cut my comment off...and that takes it out of context.
If you have had a healthy relationship with food it will continue....as I said in my first comment (which you deleted out without indicating you have)
having a healthy relationship with food is built based on years of "building it" from when you are a child to now...
I "treat" myself with food all the time...high calorie foods are a treat and as long as I've done my work I will reward myself...."
and to reiterate this....I come from the clean plate police generation where were told "clean your plate there are kids in this world starving" etc but I still maintain a decent relationship with food that allows for treats of food.
PS please don't quote and eliminate without indicating that you have deleted parts of it so it makes it fit your argument better that's dirty pool.
To me food "treats/rewards" are what I use to train my dog.
Is a small portion of my diet high calorie/low nutrient "junk foods" or what some may call treats, sure. I just consider it part of normal eating.2 -
I didnt see this beating with a stick thing myself
or anyone suggesting they were experts any more than your own OP did.
just about all posters posted constructive criticism and discussion of your post.
some of your post was perhaps helpful for some people - some not - the idea that cold water somehow burns more calories - not so and people politely pointed that out.
Disagreement is not negative.
and motivating others doesn't mean endorsing everything they say.12 -
PS please don't quote and eliminate without indicating that you have deleted parts of it so it makes it fit your argument better that's dirty pool.
Coffee is good in the morning so maybe I'm not awake enough to see the fine details... but, I've seen way more egregious quoting on MFP for this to be worth dirty pooling over it. Especially when I don't see the quoting as changing the core meaning of what was being quoted.
Sexxy says: "Food reward OK under condition this and that".
Red says: "Food reward NOT OK under condition this and that".
No dirty pool that I can see. Both have conditions stated.
And while incremental changes are good... my potatoes come in bags, not spoons!
Furthermore it's one things to have food rewards (even though as a formerly obese person I would hesitate to espouse food rewards as a high percentage play) and another to tell oneself that every bite you're eating is a reward for being good.
The second one sounds less healthy than the first... somewhere along the lines of ice water while shivering in winter...
Sustainable changes? Check.
Avoid eliminations other than in socially approved locations and situations? Check.
Tricks to feel full faster and with less calories so you can stay on budget most of the time? Check and the more the merrier--just remain aware that it is not the trick that creates success, it is the fact that you're able to stay on budget that achieves that.
And no drinking yellow water if you're in a pool!
perception is reality...and your perception of what was done doesn't match mine.
*shrugs* so be it.
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In responding to a statement it is fine to highlight the part you are responding to for sure...aka using bold and italics.scarlett_k wrote: »
PS please don't quote and eliminate without indicating that you have deleted parts of it so it makes it fit your argument better that's dirty pool.
I was responding to a particular part of what you said; people can scroll up to see your full comment. I wasn't intentionally concealing something to manipulate a conversation. Not sure I've ever seen anyone say "by the way I've trimmed this quote for brevity, please read up for the full context" and I'm afraid I won't pander to that as I think it's a bit daft. Also clearly I don't know how to use the quote feature as I can't make my own comment not be a quote 🙃
As for indicating you've eliminated part of the quote don't clip it and you won't have to.
as for pandering to a simple request then don't...I have very easy remedies if I feel I need to implement them.
PS you seem to know how to use quotes enough to eliminate parts of it quite successfully.
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scarlett_k wrote: »Okay I think somewhere up the thread a bit of markup was removed or added... or there's a bug on my phone!
Yes, if you quote something with an error, your post will also contain that error. But you can fix it by putting the {quote}{/quote} in the proper places. (I used {} instead of brackets.)2 -
LeeDahlen38 wrote: »Man...... I love how each of you figured out how to take a positive intention and comment negatively.. Maybe that should be my next post. People remember, somewhere someone is looking for SOMETHING to help. Something to work on, and Something to believe in.. None of us are experts even tho the comments above suggest otherwise. Spend mor time motivating others instead of beating them with a stick.
Many of us, myself included, did take the time to mention what parts of your post we did agree with.
As to the rest, disagreement is not "beating with a stick." When I get a lot of disagreement, that's an opportunity for me to reflect and learn.9 -
LeeDahlen38 wrote: »Man...... I love how each of you figured out how to take a positive intention and comment negatively.. Maybe that should be my next post. People remember, somewhere someone is looking for SOMETHING to help. Something to work on, and Something to believe in.. None of us are experts even tho the comments above suggest otherwise. Spend mor time motivating others instead of beating them with a stick.
We are trying to help.
Some of your advice here and in other posts is at best inaccurate. Not all of it. But enough for people who do actually know better to feel a need to mention where you’re giving out bad information.
I am not an expert. Definitely.
But some of the people who have responded to your post actually are.
If you wish to motivate people, that’s a noble aim, for sure.
But be cautious. Don’t give out inaccurate information. It doesn’t help anyone.8 -
If I'm in a car and ask for directions and you tell me the wrong way to go, even if you are genuinely trying to be helpful and have the best intentions, you've still just sent me down the wrong road. If someone else takes out their GPS and corrects my course, they aren't being negative toward you. Simply pointing out a factual inaccuracy is not "negativity."
And FWIW, as someone who I believe (maybe I'm delusional - if so, someone please enlighten me!) is being pretty successful at maintenance (which, by definition, is sustainable), I eat potatoes fairly regularly, and quite a bit more than a spoonful at a time.
No negativity or ill will here (or displayed elsewhere in this thread that I've seen). I think everyone can appreciate someone trying to motivate and pump everyone up, but if you come around throwing out falsehoods, don't expect everyone to just smile & nod.11 -
JbanX: You diabetic?? Just curious. Everyones situation is different. Diabetics biggest enemy is Bread and Potatoes.. (If you're trying to manage without insulin shots. Keep this in mind please before you poopoo someone. You see whats in front of the curtain. Not backstage.1
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LeeDahlen38 wrote: »JbanX: You diabetic?? Just curious. Everyones situation is different. Diabetics biggest enemy is Bread and Potatoes.. (If you're trying to manage without insulin shots. Keep this in mind please before you poopoo someone. You see whats in front of the curtain. Not backstage.
You're a good guy, Lee. You are. I love your positivity and how encouraging you are.
One thing I try to keep in mind when I give information is if it is for general weight loss or for diabetics, as the advice can be very different. And even for diabetics, the advice can be very different. I cared for my ex and grandfather, both T2 diabetics, both with VASTLY different needs (try telling a japanese man he has to lay off the rice. ugh). This is why i generally advise that diabetics in particular need to consult with their healthcare team as to how many carbs they need to consume per meal or day for their particular situation. Because *i* simply don't know, and don't want to give medical advice.
For the average person trying to lose weight, without other health issues (like diabetes)...calories are king. And if you can make it fit (bread and potatoes included) go for it.13
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