Just started my "new me" make over! Need tips

WickedlyEcho · November 2011

Hi! I finally come to the fact that enough is enough! I am doing the dreaded first weight in, pictures, and measurements! (It is pretty scary for me and a huge step but I know I need to do it now or I'll put it off!)

Right now I am just looking for some advice for food! Like how many meals a day would be wise. What do you consider good food? Is it alright to eat tuna in water (canned)? I'm not a fish person because I am afraid of the muddy taste but is there a good fish out there you would suggest? What about the fake crab and lobster from wal-mart or any other stores? What are your looks on creamed soups (cream of mushroom, chicken, tomato)? What are good "snacks" like for small in between meals? Multi-grain crackers? Are supplement bars a go to? I know to drink, drink, and drink water, but what about the occasional gatorade 20 oz? Is that bad if i have one a day at dinner? or maybe even one a week? or should I just take it out all together?

tmiqueen · November 2011

I've learned that the best thing you can do is to eat clean. That means FRESH fruits and veggies, along with lean meats.

The less processed food you consume, the better results you'll get, the better you'll feel, and the more you can eat and stay within your calorie goals.

When I don't follow it, it shows in my weigh ins, my attitude and my overall feeling of health.

It's not about eating LESS, its' about eating WELL.

Devonanne · November 2011

Tuna is definitely a good choice - if you're worried about a "muddy" taste then go for fresh ocean fish like salmon or halibut. Definitely no muddy taste there and they are loaded with healthy fats and protein, not to mention delicious! Watch out for canned soups as they are usually quite high in sodium, which makes you retain water. Same thing with imitation crab and lobster..they are made from actual fish, but loaded up with sodium, artificial colours and preservatives that aren't good for you.

CaptainGordo · November 2011

Like how many meals a day would be wise.

You'll hear lots of folks claim that you should spread your calories out over the day in smaller meals, and that it stimulates the metabolism, keeping it going at a faster pace and thereby burning more calories.

This is a myth, though.

"Some studies have found modest health benefits to eating smaller meals, but often the research involved extremes, like comparing the effects of two or three large daily meals with those of a dozen or more snacks. Six meals, according to some weight-loss books and fad diets, is a more realistic approach.

But don’t count on it. As long as total caloric and nutrient intake stays the same, then metabolism, at the end of the day, should stay the same as well. One study that carefully demonstrated this, published in 2009 in The British Journal of Nutrition (http://www.ncbi.nlm.nih.gov/pubmed/19943985), involved groups of overweight men and women who were randomly assigned to very strict low-calorie diets and followed for eight weeks. Each subject consumed the same number of calories per day, but one group took in three meals a day and the other six.

Both groups lost significant and equivalent amounts of weight. There was no difference between them in fat loss, appetite control or measurements of hormones that signal hunger and satiety. Other studies have had similar results.

For a more reliable metabolic boost, studies show, try exercise. There is no solid evidence that six small meals a day instead of three will speed metabolism."

Source: http://www.nytimes.com/2010/03/23/health/23really.html

Another common myth is that eating later is a no-no. Timing of eating has no effect on weight loss. Check out the facts: http://www.myfitnesspal.com/topics/show/390149-should-i-eat-at-night

Is it alright to eat tuna in water (canned)? I'm not a fish person because I am afraid of the muddy taste but is there a good fish out there you would suggest? What about the fake crab and lobster from wal-mart or any other stores?

Tuna's great, even from the can. A good fish that doesn't taste fishy is Swai. Cheap too. Tilapia is hit-and-miss -- I've had it taste muddy a few times. Fake crab tends to be quite high in sodium.

What are your looks on creamed soups (cream of mushroom, chicken, tomato)? What are good "snacks" like for small in between meals? Multi-grain crackers? Are supplement bars a go to?

For all of these -- as long as they fit within the calorie and macros (fat, protien, etc) goals that MFP sets up for you, you're good to go. Check the labels, and compare the numbers to your goals. It takes practice, though. Don't get frustrated. You'll get the hang of it.

I know to drink, drink, and drink water, but what about the occasional gatorade 20 oz? Is that bad if i have one a day at dinner? or maybe even one a week? or should I just take it out all together?

Scientists have found no link between water intake and weight. You need the equivalent of 8 cups of water a day on average, from any source, to maintain normal bodily functions. These sources can be pure water/tea/coffee/juice/soda/milk/fruit/veg etc. It does not have to be pure water.

http://www.snopes.com/medical/myths/8glasses.asp
http://www.guardian.co.uk/lifeandstyle/2011/jul/13/myth-eight-glasses-water-day
http://junkfoodscience.blogspot.com/2008/07/wellness-water-8x8-myth.html
http://psychcentral.com/blog/archives/2010/12/08/the-myth-behind-drinking-8-glasses-of-water-a-day/

Check out this group's threads for answers to some of the most frequently asked questions here on MFP: http://www.myfitnesspal.com/forums/show/474-unofficial-mfp-faq It's a great resource!

Good luck on your goals!

writtenINthestars · November 2011

First off, welcome! Secondly...you really will most likely find that you'll have to make changes here and there that best fit your needs! The best way to start is by eating wholesome fresh foods. Try making a change every week...like one week, up your veggies and fruit or cut back on processed food. Or stop drinking soda. (just an example but the gatorade once a week will not hurt your weight loss....maybe could cut it with some water just so your water isn't plain but either way, won't hurt you). Don't be afraid of calories! Snacks can be anything from a serving of nuts of your liking, or maybe a small turkey wrap....I'd stay away from the creamy soups but please please please...if you want something, enjoy it! Just have the appropriate serving size!

Also....I feel tha tyou don't need to follow any specific meal plan as far as timing. If you are hungry when you wake up, eat. If not, wait until you are. If 3 meals a day works, do that. If 3 plus some small snacks works, do that. Just try both ways and once you figure out what works for you, you will be golden!

I have absolutely no advice regarding fish or seafood as I HATE it lol But I eat a lot of chicken and pork and if you need some ideas, visit the recipes forum

SkinnySoph88 · November 2011

First of all, congrats! Second, it can be pretty overwhelming to figure out how to dramatically change your diet. I would recommend viewing some food diaries on here to get an idea of the meals people like to eat, and even try looking at some healthy food blogs. I like skinnytaste.com and bethsjourney.com.

In regards to when you should eat- I like eating 3 meals and 2 snacks every day so I never get too hungry. But the point is to find what feels comfortable and right for you- what pattern gets you into a rhythm. You should definitely try to establish a daily pattern.

I'll add you as a friend!

iwantniceabs · November 2011

Hi! Great job on deciding to really take control of your health and fitness

I would guess you are going to get a LOT of different answers/opinions to your post. Here are some tips that worked great for me and things that I learned so far along the way....this is just what worked well for me - everyone is different! Find the best way for you to be healthy by finding what works for you/what you like! Good luck!

- tuna is fine

I'm NOT a fish person, but recently started cooking tilapia. It's working well. I put a lot of different seasoning on it to cover some of the 'fishy' taste up.

- creamed things (such as soup) tend to be heavier and have more calories. Soups made from broth tend to be lighter. However, you could probably find some great low cal, flavorful recipes online.

- Clean eating is my best trick - the cleaner I eat, the leaner I feel and get, and the harder I can workout usually. Tosca Rena has some great books on eating clean, and i'm sure you can google sites on it as well.

- multi-grain and whole wheat crackers, pastas and breads are going to be better for you than white, in general. Always check labels. My first couple trips to the store after I started eating healthy too forever because I was comparing labels on everything, but now I have my go-to brands that I know are best and it takes no time at all to shop healthy!

- supplement bars can be good depending on what you're looking for in a bar. They are obviously quick and need to prep. I always keep some around in case I'm in a bind and don't have time to make something, then I can grab one. But you best bet is to eat fresh foods you make yourself, so try not to grab them all the time. I love balance bars.

- PROTEIN PROTEIN PROTEIN - not only does protein help you maintain healthy muscle, but it will give you that full feeling without that i-ate-so-much-i-cant-move feeling. This can help keepl you from over-eating and snacking too much. Great sources of protein are low fat cottage cheese, eggs (whites), lean meats like turkey, chicken or lean ground turkey, greek yogurt (be sure to check the label), fish, cheese sticks, beef jerky.

Be sure to have fun with it! If you don't like a certain food, maybe try it in small amounts for a bit, but if you still don't like it, don't buy it anymore. You will end up going for junk food if you don't love your healthy choices. There are so many great healthy choices available now a days - you just gotta find what works for you. Good luck!

earthsember · November 2011

Hi! I finally come to the fact that enough is enough! I am doing the dreaded first weight in, pictures, and measurements! (It is pretty scary for me and a huge step but I know I need to do it now or I'll put it off!)

Right now I am just looking for some advice for food! Like how many meals a day would be wise. What do you consider good food? Is it alright to eat tuna in water (canned)? I'm not a fish person because I am afraid of the muddy taste but is there a good fish out there you would suggest? What about the fake crab and lobster from wal-mart or any other stores? What are your looks on creamed soups (cream of mushroom, chicken, tomato)? What are good "snacks" like for small in between meals? Multi-grain crackers? Are supplement bars a go to? I know to drink, drink, and drink water, but what about the occasional gatorade 20 oz? Is that bad if i have one a day at dinner? or maybe even one a week? or should I just take it out all together?

I try to eat as clean as possible, so I avoid the imitation crab and lobster. Maybe try doing something like fish tacos? Get some tilapia or cod and season it at home with garlic, lime, cumin, etc. That should mask the fishy taste a bit if you're not a fan

Cream soups aren't necessarily a problem, but they put a lot of sodium. If you can find some of the Imagine or Pacific brands that come in a box, they have some good low sodium varieties. It's pretty easy to make soup though, I do clam chowder and corn chowder at home fairly often and cut down on the calories by doing part 1/2 and 1/2 part low fat milk and blending up some potatoes to get the creamy consistency.

Gatorade isn't going to make or break you. If you're concerned about calories, maybe try mixing some fruit juice and carbonated water instead?

Supplement bars, just watch the sugar and things on it. Some of them are equal calories and sugar to a candy bar so they aren't really doing you any good if you're already getting your vitamins from other food. I've found the Cliff and Luna bars, in the mini sizes are a good treat and reasonable calories (70-100 depending on the type).

kaetra · November 2011

Most things in cans or boxes aren't ideal. I do eat canned tuna in water though in a pinch, if there's no better protien around.

It's all about balance. The best diet is The Balanced Diet. Fresh produce, fresh meat, whole grains, etc. (I will do plain, unsauced frozen veggies if there's nothing fresh around.) Fake crab is low in calories, but high in sodium. Reducing sodium will help you lose water weight. Though some people don't care that much about sodium though, it's different for different people.

Everyone is different, so the number of meals you have a day is totally up to you and what you feel is working for you. Trial and error will sort that out, and as you log you learn. Maybe start with 3 meals a day and 2 snacks - that's a pretty common strategy.

I try to eat some fiber, fat and protien at every meal and snack to help me feel full longer. I don't deny myself one daily sweet treat, within reason, which helps me not feel deprived. Even if it's just a cup of tea with a couple teaspoons of real sugar or a yummy Skinny Cow ice cream bar. That's what works for me.

Fruit juice flavored water would be better than Gatorade, but if you really dig Gatorade than have it in moderation.

Snacks I love -
Wasa Multigrain Crispbread with toppings like laughing cow cheese, peanut butter or hummus & cucumber
Guiltless Gourmet baked corn tortilla chips with chunky salsa or homemade guacamole
Pita and hummus
Fresh fruit or berries of course, wide variety
2% cheese
Kuri Su - Japanese style cucumber salad with a rice vinegar/lemon juice dressing and toasted sesame seeds

Sweet treats -
Homemade Lemon shake up with 1/2 a real lemon and 2-3 teaspoons sugar per 8oz water - lots of ice
Kashi Cocoa Dreams granola
Skinny Cow ice cream bars
Hot tea and 2 tea biscuits (cookies)
Fun size candy bar
Market Pantry (Target brand) Butter Crunch peanuts (omg yum)

kaetra · November 2011

Reading some of the other replies reminded me - I don't eat ANYthing I don't like. If I don't like it, I don't eat it. Why would I waste calories trying to gag down something I don't like? If I'm not totally enjoying eating a food, um no thank you. I'd rather lick the bottom of a shoe or become an air-atarian.

Like lettuce - I hate lettuce. I hate the constant presence of lettuce-based salads in healthy eating. Whoever decided lettuce-based salad was the defacto diet food is an evil, evil person. :laugh: Ok, so every now and again I will eat a lettuce based salad with yummy home-made dressing - but only because I want it and it goes well with whatever else I'm having, not because I have to eat it.

LeanMeanFitnessMachine · November 2011

Hi! I finally come to the fact that enough is enough! I am doing the dreaded first weight in, pictures, and measurements! (It is pretty scary for me and a huge step but I know I need to do it now or I'll put it off!)

Right now I am just looking for some advice for food! Like how many meals a day would be wise. What do you consider good food? Is it alright to eat tuna in water (canned)? I'm not a fish person because I am afraid of the muddy taste but is there a good fish out there you would suggest? What about the fake crab and lobster from wal-mart or any other stores? What are your looks on creamed soups (cream of mushroom, chicken, tomato)? What are good "snacks" like for small in between meals? Multi-grain crackers? Are supplement bars a go to? I know to drink, drink, and drink water, but what about the occasional gatorade 20 oz? Is that bad if i have one a day at dinner? or maybe even one a week? or should I just take it out all together?

Yay! I love questions about food! Health, nutirtion, and fitness is my passion! I'm an exercise science major with a minor in food sciences, so I know alot about this kinda stuff.

1) I would suggest eating 5 SMALL meals a day to get your metabolism revved up to a higher rate. Each meal should be NO MORE than 300 calories - you can vary them too, like breakfast be 400 and your mid morning snack only be 100, stuff like that! Get creative & try to eat one serving of every color of the rainbow (the more colorful the food, the more health benefits it usually has).
2) Good food is anything found in nature: lean meat (chicken, turkey, fish, some pork), vegetables, fruits, berries, nuts, oats, whole grains, etc. Anything else is processed and should be eliminated from your diet ASAP.
3) Canned tuna is great for you! Just find a brand you like and stick with it. I eat the Chicken of the Sea canned tuna - only 60 calories per serving & packed with protien and omega 3s. A good mid afternoon snack.
4) I would suggest tuna or tilapia. Tuna (to me) kind of tastes like chicken when you grill it, and tilapia doesn't have TOO much of a fishy, muddy taste.
5) No go on the fake crab/lobster. The key word is FAKE which means its processed.
6) Any soups are good soups, really, and most are low in calories. But aim for more vegetable based soups for better weight loss results. I love home style chicken noodle soup and tomato garden by Progresso.
7) You can check out my food diary for good snack ideas! My favorites are almonds, non-fat yogurt or greek yogurt, grapes, apples, bananas, whole wheat crackers, pepper slices and salsa, Clif Bars, peanut butter on wheat bread, and pirate booty (kind of a MD thing).
8) I wouldn't use supplement bars till you get down more towards your goal weight. Even though they do fill you up and are meant to be a "meal replacement", they are high in calories and your body may not be able to recognize it as a meal. Stick to an all natural diet at first, and then when you're halfway to your goal weight, try a couple supplement bars then.
9) I would cut gatorade out completely until you've reached your goal weight. If you're absolutely craving one or aren't ready to cut it out completely, drink it before a workout to give you a boost. They're made for feuling your body to workout/recover so if you drink it at dinner its just going to serve as empty, extra calories that you don't need.

Hope all that helped!!

WickedlyEcho · November 2011

Thank you all for your tips, tricks, and ideas. I am keeping them jotted down so I can fall back on them.

It is very much appreciated.

tmarie2715 · November 2011

Hi! I finally come to the fact that enough is enough! I am doing the dreaded first weight in, pictures, and measurements! (It is pretty scary for me and a huge step but I know I need to do it now or I'll put it off!)

Right now I am just looking for some advice for food! Like how many meals a day would be wise. What do you consider good food? Is it alright to eat tuna in water (canned)? I'm not a fish person because I am afraid of the muddy taste but is there a good fish out there you would suggest? What about the fake crab and lobster from wal-mart or any other stores? What are your looks on creamed soups (cream of mushroom, chicken, tomato)? What are good "snacks" like for small in between meals? Multi-grain crackers? Are supplement bars a go to? I know to drink, drink, and drink water, but what about the occasional gatorade 20 oz? Is that bad if i have one a day at dinner? or maybe even one a week? or should I just take it out all together?

Cream-based soups are a no. They are usually high in calories and if condensed pretty salty. I bake with the 95% fat free heart healthy cream of chicken sometimes. It makes a good base for casserole-type dishes.

Crackers are pretty high in calories, too, and won't really fill you up. Supplement bars are usually the same-- highly processed and high in calories (think meal replacement, not snack).

Tuna is great, as long as you don't toss it in a bunch of mayo. It is so good with some garlic powder, celery chunks, onion powder, black pepper. Fake crab is a great low calorie protein option. Fish only tastes muddy if it is like a catfish (bottom feeder) and prepared poorly. I hope you try some well-cooked fish some time and change your mind about it.

Gatorade is pretty salty to be drinking a large one each day, too... Are you working out a lot and need that post-workout fuel? Have you tried G2, the lower calorie gatorade?

CaptainGordo · November 2011

1) I would suggest eating 5 SMALL meals a day to get your metabolism revved up to a higher rate. Each meal should be NO MORE than 300 calories - you can vary them too, like breakfast be 400 and your mid morning snack only be 100, stuff like that!

This has been proven, scientifically, to be a myth. How often you eat, and at what time of the day, has no effect on metabolism.

"Some studies have found modest health benefits to eating smaller meals, but often the research involved extremes, like comparing the effects of two or three large daily meals with those of a dozen or more snacks. Six meals, according to some weight-loss books and fad diets, is a more realistic approach.

But don’t count on it. As long as total caloric and nutrient intake stays the same, then metabolism, at the end of the day, should stay the same as well. One study that carefully demonstrated this, published in 2009 in The British Journal of Nutrition (http://www.ncbi.nlm.nih.gov/pubmed/19943985), involved groups of overweight men and women who were randomly assigned to very strict low-calorie diets and followed for eight weeks. Each subject consumed the same number of calories per day, but one group took in three meals a day and the other six.

Both groups lost significant and equivalent amounts of weight. There was no difference between them in fat loss, appetite control or measurements of hormones that signal hunger and satiety. Other studies have had similar results.

For a more reliable metabolic boost, studies show, try exercise. There is no solid evidence that six small meals a day instead of three will speed metabolism."

Source: http://www.nytimes.com/2010/03/23/health/23really.html

WickedlyEcho · November 2011

Hi! I finally come to the fact that enough is enough! I am doing the dreaded first weight in, pictures, and measurements! (It is pretty scary for me and a huge step but I know I need to do it now or I'll put it off!)

Right now I am just looking for some advice for food! Like how many meals a day would be wise. What do you consider good food? Is it alright to eat tuna in water (canned)? I'm not a fish person because I am afraid of the muddy taste but is there a good fish out there you would suggest? What about the fake crab and lobster from wal-mart or any other stores? What are your looks on creamed soups (cream of mushroom, chicken, tomato)? What are good "snacks" like for small in between meals? Multi-grain crackers? Are supplement bars a go to? I know to drink, drink, and drink water, but what about the occasional gatorade 20 oz? Is that bad if i have one a day at dinner? or maybe even one a week? or should I just take it out all together?

Cream-based soups are a no. They are usually high in calories and if condensed pretty salty. I bake with the 95% fat free heart healthy cream of chicken sometimes. It makes a good base for casserole-type dishes.

Crackers are pretty high in calories, too, and won't really fill you up. Supplement bars are usually the same-- highly processed and high in calories (think meal replacement, not snack).

Tuna is great, as long as you don't toss it in a bunch of mayo. It is so good with some garlic powder, celery chunks, onion powder, black pepper. Fake crab is a great low calorie protein option. Fish only tastes muddy if it is like a catfish (bottom feeder) and prepared poorly. I hope you try some well-cooked fish some time and change your mind about it.

Gatorade is pretty salty to be drinking a large one each day, too... Are you working out a lot and need that post-workout fuel? Have you tried G2, the lower calorie gatorade?

Yeah I have the G2 series. The reason I have that is because I can actually ONLY drink water. I don't do soda/pop anymore. I can't have teas, coffee, or even dark caffeine free drinks because 1) the caffeine in the teas and coffee speed up my anxiety. 2) I just have 4 kidney stones removed by surgery and I was told no more of that dark colored crap. I also can't have the sugar free stuff that contains aspartame (it makes me sick and messes with my anxiety) So basically I am down to water, gingerale or the g2 or even apple juice. I can't have citrus stuff because of my UTI's

tmarie2715 · November 2011

Hi! I finally come to the fact that enough is enough! I am doing the dreaded first weight in, pictures, and measurements! (It is pretty scary for me and a huge step but I know I need to do it now or I'll put it off!)

Right now I am just looking for some advice for food! Like how many meals a day would be wise. What do you consider good food? Is it alright to eat tuna in water (canned)? I'm not a fish person because I am afraid of the muddy taste but is there a good fish out there you would suggest? What about the fake crab and lobster from wal-mart or any other stores? What are your looks on creamed soups (cream of mushroom, chicken, tomato)? What are good "snacks" like for small in between meals? Multi-grain crackers? Are supplement bars a go to? I know to drink, drink, and drink water, but what about the occasional gatorade 20 oz? Is that bad if i have one a day at dinner? or maybe even one a week? or should I just take it out all together?

Cream-based soups are a no. They are usually high in calories and if condensed pretty salty. I bake with the 95% fat free heart healthy cream of chicken sometimes. It makes a good base for casserole-type dishes.

Crackers are pretty high in calories, too, and won't really fill you up. Supplement bars are usually the same-- highly processed and high in calories (think meal replacement, not snack).

Tuna is great, as long as you don't toss it in a bunch of mayo. It is so good with some garlic powder, celery chunks, onion powder, black pepper. Fake crab is a great low calorie protein option. Fish only tastes muddy if it is like a catfish (bottom feeder) and prepared poorly. I hope you try some well-cooked fish some time and change your mind about it.

Gatorade is pretty salty to be drinking a large one each day, too... Are you working out a lot and need that post-workout fuel? Have you tried G2, the lower calorie gatorade?

Yeah I have the G2 series. The reason I have that is because I can actually ONLY drink water. I don't do soda/pop anymore. I can't have teas, coffee, or even dark caffeine free drinks because 1) the caffeine in the teas and coffee speed up my anxiety. 2) I just have 4 kidney stones removed by surgery and I was told no more of that dark colored crap. I also can't have the sugar free stuff that contains aspartame (it makes me sick and messes with my anxiety) So basically I am down to water, gingerale or the g2 or even apple juice. I can't have citrus stuff because of my UTI's

Did you talk to your doc about G2? Do you track sodium in your diary? If you do and you are under, I would say it is fine.

Congrats on your new lifestyle! You will love it.

Just started my "new me" make over! Need tips

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