I welcome your advice!

kriggs1976
kriggs1976 Posts: 117 Member
edited November 2024 in Health and Weight Loss
I have never really taken weight loss serious until I was diagnosed with diabetes. Since November 2011 I have been doing well, in January 2012 I joined MFP...Now yesterday I joined a gym.

I am asking any MFP members that want to; look at my meals and look at my exercises. Is there something that could be changed, improved, or that I am missing? I am open to suggestions.

A few things to keep in mind:

I am 5'4" and weigh around 330 pounds. I am a former smoker of 2 packs a day, but layed those down January 10, 2011 for good. If you need to know anything else, please ask. I want to make sure I am doing this right.

Thanks and God Bless Everyone on Thier Journey here on MFP

Replies

  • dinosnopro
    dinosnopro Posts: 2,174 Member
    good job on taking a step in the right direction. the one thing that sticks out is your protein is low, up your protein, you can probably lower your carbs too ( not that they are evil but they can cause you to hold a lot of water and give misleading weight fluctuations ) you could raise your fat a bit too. try to balance your macros as much as possible. there are plenty of macro calculators out there if you google it
  • kriggs1976
    kriggs1976 Posts: 117 Member
    good job on taking a step in the right direction. the one thing that sticks out is your protein is low, up your protein, you can probably lower your carbs too ( not that they are evil but they can cause you to hold a lot of water and give misleading weight fluctuations ) you could raise your fat a bit too. try to balance your macros as much as possible. there are plenty of macro calculators out there if you google it

    Ok, the macros are the calories, fat, sodium, and stuff like that right? Excuse my ignorance. I will look them up and check it out. Thanks
  • dinosnopro
    dinosnopro Posts: 2,174 Member
    good job on taking a step in the right direction. the one thing that sticks out is your protein is low, up your protein, you can probably lower your carbs too ( not that they are evil but they can cause you to hold a lot of water and give misleading weight fluctuations ) you could raise your fat a bit too. try to balance your macros as much as possible. there are plenty of macro calculators out there if you google it

    Ok, the macros are the calories, fat, sodium, and stuff like that right? Excuse my ignorance. I will look them up and check it out. Thanks


    protein , fat and carbs are your macros. Here are a couple links

    http://www.freedieting.com/tools/nutrient_calculator.htm
    http://forum.bodybuilding.com/showthread.php?t=124643961&page=1
  • jrock317
    jrock317 Posts: 26 Member
    You should be so proud of yourself that you've quit smoking and started on this wonderful journey of respecting your body more. Congrats! From what I see in your diary you are doing a good job of allowing yourself to indulge at times but also making sure you eat healthy foods as well. I think balance is the key.

    Here is my advice for what it is worth. This is from someone who has battled with her weight all her life and knows the struggle well. These things have worked for me:

    1. Drink more water than anything else
    2. Allow yourself to have a "splurge" day once a week
    3. Eat more protein and less sugar
    4. TRY not to obsess too much
    5. Don't be too hard on yourself if you slip
    6. LIsten to your body if it's telling you it needs rest or is craving something
    7. Celebrate your accomplishments but not with food
    8. Eat out as little as possible
    9. Eat only whole grains
    10. Plan most, if not all of your meals and snacks
    11. Keep a healthy snack on you (or in your car) at all times and never allow yourself to be "starving" (that's when we make really bad choices)
    12. If you don't feel like working out, make yourself walk for 15 mins and you will usually see you will add on more time
    13. Tell your closest family and friends about your decision to live a healthy life and ask for their support
    14. Make small goals for yourself (running for 30 secs straight or biking for 1 min on level 10). These are more feasable than "running a 10 min mile if you've just begun walking
    15. If the scale does not move for an unknown reason, celebrate in other accomplishments (you drank more water, you worked out more, you resisted sweets)

    I'd say "good luck" but you don't need luck. You need determination, strength, confidence, support, and willpower which you seem to have found. So I"ll say "happy healthy living!"
  • kriggs1976
    kriggs1976 Posts: 117 Member
    You should be so proud of yourself that you've quit smoking and started on this wonderful journey of respecting your body more. Congrats! From what I see in your diary you are doing a good job of allowing yourself to indulge at times but also making sure you eat healthy foods as well. I think balance is the key.

    Here is my advice for what it is worth. This is from someone who has battled with her weight all her life and knows the struggle well. These things have worked for me:

    1. Drink more water than anything else
    2. Allow yourself to have a "splurge" day once a week
    3. Eat more protein and less sugar
    4. TRY not to obsess too much
    5. Don't be too hard on yourself if you slip
    6. LIsten to your body if it's telling you it needs rest or is craving something
    7. Celebrate your accomplishments but not with food
    8. Eat out as little as possible
    9. Eat only whole grains
    10. Plan most, if not all of your meals and snacks
    11. Keep a healthy snack on you (or in your car) at all times and never allow yourself to be "starving" (that's when we make really bad choices)
    12. If you don't feel like working out, make yourself walk for 15 mins and you will usually see you will add on more time
    13. Tell your closest family and friends about your decision to live a healthy life and ask for their support
    14. Make small goals for yourself (running for 30 secs straight or biking for 1 min on level 10). These are more feasable than "running a 10 min mile if you've just begun walking
    15. If the scale does not move for an unknown reason, celebrate in other accomplishments (you drank more water, you worked out more, you resisted sweets)

    I'd say "good luck" but you don't need luck. You need determination, strength, confidence, support, and willpower which you seem to have found. So I"ll say "happy healthy living!"

    Awesome tips! Thank you very much!
  • dls06
    dls06 Posts: 6,774 Member
    I was told to keep carbs under 30 per meal no more then 15 per serving of any food. Keep daily carbs under 130 a day.
    American Diabetes Association trained Nutritionist. Your doctor should send you to see one free of charge if you were diagnosed with Diabetes or Pre-Diabetes. Check with local hospital for program. Usually 2 classes and very helpful.
  • kriggs1976
    kriggs1976 Posts: 117 Member
    I was told to keep carbs under 30 per meal no more then 15 per serving of any food. Keep daily carbs under 130 a day.
    American Diabetes Association trained Nutritionist. Your doctor should send you to see one free of charge if you were diagnosed with Diabetes or Pre-Diabetes. Check with local hospital for program. Usually 2 classes and very helpful.

    I have been in denial of my diabetes for a long time, but over the past few months I have accepted the fact that it is not going away without effort on my part. I have been following the doctor orders and plan on getting on the registry for the classes. There is a waiting list for the local one here.
  • modernmom70
    modernmom70 Posts: 373 Member
    Good for you! I think you should cut down on your sodium intake. Also can you not replace those shakes with some whole food options?
This discussion has been closed.

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