New Dieting Goals

I think writing it down here will help me actually stick to it.

I intend on eventually being self-sufficient and cooking dinner 4 days of the week with leftovers...

But I don't think I should try and overwhelm myself so I'm going to start small.

I want to either have
a. 1 coffee
b. 1 pop
and drink something like water/tea or naturally sugared drinks as opposed to processed drinks

I also want to quit snacking in-between meals
OR
Replace the snack with something healthy like fruits

Since I live near a farmers market I should take advantage of it and buy a weeks worth of fruit that's preferably in season so I save money. I can clean the fruit and prepare it so I can eat it for a few days. Or high-fiber cookies...only I need to limit it to one serving.

My intention is to shrink my stomach so I don't over eat. I don't plan on changing what I'm eating right now because it will be enough of a challenge to stop myself from snacking and drinking primarily water. I think when I can successfully do these two things I will reevaluate my eating habits during meals.

Since I'm walking about 2-3 miles a day in the heat I think I may put off active exercise until next month. I'm going to pick up yoga next month...hopefully attend 3x a week.

I also think that doing this may help me feel more alert and not as exhausted.

I realize I shouldn't call it"dieting"

I need to re-frame it because "diets" never work. T_T

I'm a little hypo right now lol

First off, nice plan! It's good to shoot for something like you have outlined and not some nutty diet. I've been calorie counting with MyFitnessPal for about a month and a half now. I am on a plan to lose 1.5 pounds a week. In my opinion, slow weight loss is better, my doc kind of advised me. Losing 10 pounds in 2 weeks, most times just comes right back the second you stop doing whatever you did to lose that weight.

So good luck!

I say go with the or here. I've been told that smaller, more frequent meals can help lose weight. Your body keeps it's metabolism going if you eat something small in between meals. I try to eat some fruit between breakfast and lunch and, I think, it's helping. I am less hungry and tend to eat less at the next "big meal" since I had a healthy snack in-between.

Actually, you should shoot for eating smaller meals throughout the day instead of giving up "snacking." And those meals should consist of a healthy carb and a protein. for example, an apple with peanut butter. Whole grain crackers with low fat cheese. A peanut butter sandwich on whole grain bread. A small salad with dark green (spinach, romain, kale,) veggies, and low fat cheese crumbles or nuts (almonds, walnuts, cashews, etc.)

When you limit yourself to three bigger meals you have a tendancy to over eat, especially if you're used to snacking. Also if you're used to eating so much at every meal, you can't drastically cut it back. You have to go slowly over time. You didn't start eating too much over night, it was a slow progression. So, learn to count carbs (this is the easiest way, because your body requires carbs for fuel and they are what you will crave the most.)

1 serving of carbs equals 15 grams. When looking at a label, you look at the Total Carbohydrates and then minus the Fiber. Ignore the sugar (that's already calculated in the total carbohydrate number.) Fiber is the important part, higher fiber = healthier. So what you should do is look at all the foods you eat now, determine your portion size, and then look for healthier options. Or in the instance that healthier options are not available, scale back your portion size by 1 serving each time you have it, and cut back how many times you choose that snack.

For example, Oreo cookies. If you look at the label you realize that the 'sugar free' and 'fat free' options really are not any better than eating the actual cookie for the same portion size. And they don't taste as good and they are more expensive. So, instead it is better to get yourself the actual Oreos. A portion size is 4 cookies, but you normally eat 10. So instead of 10, eat 6 the first time. The following week, eat 4 (which is the portion size.) The week after that, try 2 (half the size and half the calories.) When you cut back, substitute the other cookies with something with protein in it like a low fat yogurt. You will discover your craving was curbed, and you're fuller because you had the protien. This results in two goals, it cuts back on an unhealthy option, but doesn't deprive you of it. That makes your change more successful, which is why "diets" fail, because you give up everything you love and it is human nature to rebell against that.

I work with registered dietitians, so I've learned a lot about this stuff. I've lost 25 pounds in 5 months. I'm currently working on another 25.

Some excellent goals there Confusedinomicon! Please keep updating on your progress. Allow for some failure (we are human after all) but don't forget to be proud and praise yourself when you do well.

I find that putting my goals in a visible place helps me stick to them, so you might wish to consider putting these on your cupboards so you see and remind yourself of them often.

I also found that my exhaustion an listlessness was due to low iron count in my blood. Now I take iron supplements and I feel mire alert each day.

(((hugs)))

OOO. Thank you Dark Heart. I'm going to have to reread what you've written to take notes.

I snack AND overeat during meals because I have problems saying no and stopping eating when I'm full.

I know that portion control is something I really need to work on.

I also don't usually feel hungry between meals, I just eat because I'm bored. I *want* to lose weight, but it's not my goal. (Since I'm only looking to get to 120 and I'm 135) My goal is just to have healthier eating habits.

You may want to try Vitalyte in place of water during such walks. It does contain a few calories, but replaces all electrolytes lost and - to me - tastes infinitely better than water. I think the company sends free sample of flavors. I would recommend original citrus as something neutral for the palate.

Nice plan and great job writing it down!

I've been drinking Gatorade lately. Is it like Propel? I don't like flavored water.

1983, thanks for the reminder

Sounds like a good plan!

It is like Propel without all the bad stuff that goes into Gatorade/Propel.

Another good tip if you like chips (crisps), see what I really like is crunchy food that is salty. Just like with cookies, "healthier" chips often aren't that much better. Even pretzels are full of simple carbs. And "processed" store bought crackers and pretzels and chips are often incredibly high in sodium.

But, what i discovered is if I take some baby carrots and sprinkle salt on them, they kind of absorb the salt and tast really salty. And they are crunchy, too. They very much do curb my craving for something salty and crunchy. Even though they taste salty, table salt does not contain nearly as much sodium as things from teh store, plus you get the nutrition benefits of carrots such as vitamins and fiber.