Looking for Some Weight Loss Suggestions

Dear S.,

I am like you and have a very busy life schedule and have to do it all on my own. So my doctor said to lose 50 lbs and I had no clue how to do it. I slowly changed my eating habits, I knew that I couldn't do it all at once or it wouldn't work. So I slowly started adding a fruit and a veggie here and there. Then I also started to cut back how much I ate. I don't have a lot of time to work out. So I started doing little mini work outs. I watch the biggest loser and started to take some of their things and make a twist. They do lunges with weights so I decided every night I make dinner, I will take two cans of fruits or veggies and do lunges across my kitchen. I also try to get out and walk every night. In the last 5 months I have lost 40 lbs. But I have also learned that stress and no sleep will make it harder for me to lose weight. So I wish you the best of luck!
B.

I go to weight watcher's every week. I have lost 90 pounds and kept it off for 4 years. And last year I had a baby! I was able to get rid of my 20lbs of baby weight in a snap! If you go to ww and follow the plan, it will work. Stay positive~if you think you can do it, YOU CAN!
Part of why going to the meeting works for me is because I have to get weighed every week. It makes me accountable. So I am less likley to pig out at Taco Bell if I know I have to weighed in a few days.
The good thing is, once you lose the weight and make lifetime, ITS FREE!
I bet you could lose that 50lbs in less than a year!
Also, I wanted to add, if you don't have time to stay for a meeting, you can just weigh in and leave.

Healthy Home and Wellness

1 reviewMember Perk™
A DIET & EXERCISE PLAN YOU CAN ENJOY!

ONLINE WEIGHT LOSS PROGRAM THAT REALLY WORKS! HAVE FUN WHILE YOU DROP THOSE UNWANTED POUNDS!
Redeem/Print

Visit my website

Phone: ###-###-####

Elgin, IL 60123

Category: Diet & Nutrition

http://www.vitalityforlife.com/Melaleuca/Guests/guidedtou...

http://www.livetotalwellness.com/bevk

A wonderful WEIGHT LOSS PROGRAM! I have been overweight all of my life and cannot tell you how many diets, plans, programs, I have tried and have never before found a plan that works so well!! Since Jan.'08, I have lost 45 pounds and over 20" off of my waist, hips, & thighs, and counting down! I, now, enjoy walking, swimming, and feel better than I have in years! With this program, I have found something that I will use for the rest of my life! Try IT! What have you got to loose? That extra weight?

1. Avoid all pills, 'supplements', and 'vitamins' that claim to assist with weight loss. They're garbage. They do not work. They prey upon an individual's desperation to lose weight and most often are damaging to the body. Besides, if losing weight was as easy as taking a pill wouldn't every doctor in America be prescribing one? Would we have a continuing obesity problem in this country? No. We have a gazillion pills, gimmicks, shakes, and meal replacements out there yet we are still facing obesity issues. Bottom line: they don't work.

2. Make a menu for the week, writing down what you will eat for breakfast, lunch, dinner, and snacks. Yes - you have to snack. In fact, you should eat 5-6 smaller meals per day, spaced about 2-3 hours apart. What this does is continually keep your metabolism roaring in your body. You do not get super hungry and wind up bingeing on garbage.

3. Write down what you plan on eating at the beginning of the day. Use a program like www.sparkpeople.com to track your calories and nutrients. I like to do this at the beginning of the day because it helps to hold me accountable for my decision-making. It also lets me know if I have any discretionary calories to spend on treats!

4. Have snacks already prepared, precut, prebagged, whatever. For example if you buy a bag of almonds for snacking, split that bag into 1 ounce portions. Then, when you are hungry for a snack you only grab ONE serving size instead of mindlessly dipping your hand into the bag over and over, consuming 2, 3, 4, 10 serving sizes before you know it.

5. Shop smarter at the grocery store. In other words, do not bring the junk into your house. Your husband and son will survive, trust me! If the food isn't there, it won't be a temptation. When you shop at the grocery store, spend most of your time on the perimeter where the fruits, vegetables, low-fat meats and dairy is located. The aisles of the store are mostly filled with processed foods that contain refined sugars - in other words, food that is temporarily satisfying but does very little nutritiously for your body.

6. Take a look at your personality to determine your plan of attack. If you are the type of person who can make a switch 'cold turkey' and overhaul everything all at once (diet and exercise) then set a date and go for it. Some people need to initiate their process slowly and gradually, so if you're that type of person, you may wish to get a handle on the exercise first then work on nutrition or vice versa.

7. Do not dip below 1200 calories per day or restrict your calories. Strange as it sounds, you must EAT to fuel your weight loss. Put low-calorie, high nutrition foods into your body. If you cut calories, your inner cavegirl will kick in and start to hoard fat and calories. Sure, you won't be consuming a lot of calories but you won't be losing any weight either. The body will go into a starvation-survival mode and desperately hang on to fat, thinking "oh my goodness, when is she gonna feed me again? I better not lose any more weight because I don't know when I'll get fed again!"

8. You have to eat carbs. Period. Carbohydrates are the perfect source of energy for the body. There are 'good' carbs and 'bad' carbs. Good carbs = complex carbohydrates and food items that have dietary fiber. Bad carbs = simple sugars/refined sugars. Bad carbs enter the bloodstream quickly and violently, causing sugar highs followed by crashes. The crashes tell your brain "hey, we're hungry again....eeeeeaaaaaatttttt!". Good carbs are broken down more slowly and help you feel fuller faster (thus, helping you put the fork down quicker!).

9. Understand that this will be a lifelong change and commitment to your health. You cannot go on a funky diet to lose the weight and then go back to eating pizza and nachos and expect to maintain. This is for the rest of your life. Also, no one puts on 50 pounds in 2-3 months so it is simply unreasonable to expect to lose all the weight in a short period of time. 1-2 pounds per week is healthy. You WILL hit a plateau; this is not failure, just keep doing what you're doing and you will breakthrough and start losing again.

I've written a book for you by now *laugh*...If I think of anything else, I'll pass it along. If it helps, I lost over 50 pounds over the course of a year simply by altering my nutrition and adding basic cardio and strength training.

If you have comcast cable, the OnDemand section has an exercise section with hundreds of workout possibility from as short as five minutes to as high as an hour. I would, also, recommend investing in a jump rope for when your son is playing outside. It's all encompassing - cardio, core work and arms/legs.

I know it's hard to do but you have to keep track of what goes in. You can't lose weight if you are taking in more than you burn. Since you don't have time to exercise (I know the feeling) then you aren't burning much.

I discovered not too long ago that I have a condition that is linked to heart disease. I am a 41 year old mom with three small kids...I need to get healthy. So I decided this year I was going to change my life.

I emailed a whole group of friend and family and we have started a Healthy Living group. We email eachother about tips and things we have researched and found out about healthy living. I email everyone about successes I've seen and others have told me about. The only person in the lime light is me....others didn't want everyone else to know how much they have been doing or not....so I just email out tips people send me or tell everyone about successes without using names.

I spent 25 years of my life eating what I want in quantities you would find hard to believe. I weighed 100 lb soaking wet when I graduated college. I'm 5' 3" and in January I weighed 164 lbs.

In a nut shell I had to start counting calories. I write down every single thing I eat. A few of my friends don't have the discipline for that because they work and just don't have time....so they went out and bought everything already packaged and counted for them....individual salads, veggie packs, dressing packs, snack packs, diet meals to nuke, cans of tuna, easy recipes to make and figure out. One of my friends was very skeptical about this, but she saw how well I was doing so she tried it. She bought all the pre-packaged stuff and in three days she lost three pounds. She's hooked now. She's preparing easy meals to count, eating more veggies, and so forth.

I research places like realage.com, national body challenge, and places like that. I have a stack of books I'm reading about portion sizes and diets people advocate. I glean what will work for me and then pass it on to everyone else.

In Jan I weighed 164 lbs...I now weigh 143 lbs. I don't get to work out much because I have a little guy and two girls I watch all day. So that's more or less all from watching what I eat and how much I eat.

If you would like just shoot me a message and I'll respond with my email address...then I can add you to my email list of Healthy Living buddies...no names are ever given out so no one is embarrassed.

If you don't feel comfortable with that (after all you don't know me...so I'll understand), here are a few things that have helped me:

1.) Throw out all bad foods....I can't have cookies, chips and such in the house because I have no will power. And your kids don't need it either. They need to eat right just as much as you do. If you guys want a treat, then stop by the store on Friday...and have a pizza night with chips or icecream sundaes for just that one night. The rest of the week, eat healthy. Throw out all snacks and packaged junk food.

2.) I divide my plate this way. Half my plate are veggies...not corn or potatoes...veggies, something colorful and cooked in a healthy way. One quarter of my plate is a starch...most recommend brown rice or something like that, but I can't do that...so I do regular rice, pasta, potatoes, or corn. And then the last quarter is a lean protien...that's the best, but I stick to just a palm size portion of meat, whatever that is.

3.) I count it even if it's just a bite. If you don't want to count it or figure it out, then don't eat it....or just guess on the high side.

4.) I always eat breakfast.

5.) I caluclated what I need to eat by doing this simple formula. I multiplied my weight that I tend to stay at by 12. (164 x 12 = 1968) I was eating about 1968 calories everyday to keep that weight. So I had to cut out 500 calories a DAY to lose 1 pound a WEEK. I couldn't cut out 1000 because that would put be below 1200 and that's not healthy...you will be too tired to function. Add some exercise whenever and you can burn more.

6.) I try to make everything from scratch or eat it raw or steamed. I don't do packaged foods because they tend to be high in calories, sodium, and sugar. All killers if you are trying to lose weight.

7.) Since my kids are small and not arguing about eating right or exercising (they love Lazy Town...the tv series...we have it on dvd)....I didn't have to encourage them. I've read that I chart for the family is a good thing...challenge everyone to eat healthier and exercise. Everytime someone eats a healthy meal...they get a star. If they exercise for 15 minutes by walking, riding a bike, or climbing stairs or whatever, they get a star. The person with the most stars...gets a prize. The person with the most results also gets a prize. That way you can get the whole family on board.

I could go on and on, but I have to go feed my kids some lunch. Fish, baked potato slices, orange slices, and a small salad w/ tomato, green pepper, cucumber, and a sprinkle of parmesan cheese.

I am a HUGE fan of Denise Austin's workout DVDs. She has a couple in particular I own that I think are great - Fat Burning Blast and Blast Away 10 Lbs. Both of them have 2 different workous on each DVD, so you never get bored. And each workout is 20-30 minutes. I can commit to that amount of time! And you see results in about 3 weeks. You can't beat that!

Google her and check out her website...all of her workouts are available there. Another great one is Target Toning - 30 minutes of toning that does not require anything other than you and the floor in order to do it. No weights or other gadgets. And it works!!!

Good luck and have fun!

How about adding a walk to your day in the morning?

Walking is a terrific exercise, and since you have a dog, I'm sure he'd love to join you ;-) I use to do lots of work out videos, but now I just walk. I find that it's something easy to commit to, doesn't cause any pain, hassle, etc. but I'm getting the necessary exercise I need to maintain my weight (or lose it after I had my daughter). You could look into the 10000 step program? I've heard it works great for many people, and it's a great program because it's just incorporated into your daily life. So instead of elevators, you take stairs; instead of taking the short route to the copy machine, you take the long way, etc.

Also, I don't recommend 'diets.' Eating healthy, balanced meals is the only way to go. In fact, I eat junk food frequently, but since my diet it mostly healthy and balanced, a few potato chips once or twice a week doesn't matter. I think the key is in developing a healthy relationship to food as an energy source that is yummy. So everything is allowed, but in moderation. Also, try to eat 3-4 pieces of fruit a day, and snack on trail-mix type things. Fruit fills you up, satisfies the sweet-tooth, and is healthy. Mix it with yogurt, and you have a yummy little treat.

Drinking a lot of water is also key. Fill a big pitcher with water and drink one of those a day.

Hi S.
Good for you for wanting to get healthy and active. I too, needed to lose the baby weight. I had 10 extra pounds - 5 from each pregnancy and then probably another 10 for vanity.
I hate long workouts and needed something to do where I did not have to get up at 3am. I have the answer! Jillian Michael's DVD - 30 Day Shred. There are 3 levels - each progressively harder and the workout is only 20 minutes!!! So I have done each level 10 times before moving up to the next. I did NOT do it every day b/c I was pretty sore after the first few times so i rested. Anyhow - I am on level 3 now - top level with 5 more times to go before I did my 30 and I have lost 10 pounds already. The great thing about this is that just when you think you are ready to die doing a move, she changes onto a different move. It is quick and you sweat tremendeously but I tell you for 20 minutes - you cannot beat it! And YOU definitely see results. I have ab definition for the first time in my life. :)
Check out the reviews on Amazon - this DVD is great! Best $10 I ever spent!
Good luck to you!
M.

I dropped two sizes simply by lifting free weights 3 times a week for about 30 minutes. It did wonders for my figure at 44 and for my drive....

S., I have found an amazing weight loss program that I think will help you a lot. It is called Core 4 and you can order it at www.c4weightloss.com. My husband has been on it for about a month and he has lost 12 pounds! I have lost about 7 in the same time and we both love it! There is a 90 day, 100% money back guarantee, but the best part is that you really do not have to change your eating habits. It really is amazing. If you have any questions feel free to contact me at anytime.

Good Luck!

B.

S.,

I understand where you are coming from...been there trying to fix that. I recieved wii fit for Christmas from my mil and I love it. I have lost 12 lbs since then just by using it for 20 to 40 minutes 5 days a week. I am sure it would go faster if I would watch my diet more but one step at a time. The trainer asking me where I was yesterday is enough to keep me on track and using it regularly, which is more than I can say about the hundreds of $ of work out DVDs I have. The wii fit is also entertaining. My kids even run with me on days I have no other choice but to use it when they are around (6,4,2).

Good Luck!
J.

If you have comcast on demand - in the exercise tv section, Jillian Michaels from the Biggest Loser has workouts on there and she is great - 20 - 40 minutes in the morning.... she also is a great explainer... Easy to follow! Hope this helps :)

Sounds like making better food choices would be your first step - that doesn't take any time at all! I know what you mean at night though. As soon as I put the kids down to bed, my habit (that's so hard to break) is to start the snacking while watching TV. I've found that I have to allow myself one snack otherwise I feel so deprived and HUNGRY! So that has helped me.

As for workout videos - TaeBo has done wonders for me. It's such a great workout - I like the cardio series. Also, I DVR programs on FitTV and do those. Good luck!

Hi S.,
You've received lots of great advice here. One thing that hasn't been mentioned though, is how to get out of the routine of overeating at night. I loved snacking while making dinner and then again once everyone was in bed and I was picking up and watching a little TV. It was such a comfortable routine and my activities went hand in hand with the eating. I had to change the routine to stop the mindless snacking. So, find some totally different way to spend the time when you currently overeat at home. Maybe that's when you do your DVD workouts or dog walking. Start a project in the house you've been wanting to get to forever. Just mix things up so you aren't triggered to eat by the same old eating routine. If you do something physical - even if it's just for 10 minutes - that often will make you feel so good about what you're doing you won't even want to snack. And picking home/creative projects to keep you busy helps you get a lot done! Enjoy a nice sparkling water with lemon or something else that feels kind of special but doesn't sabotage your efforts. Best of luck to you!

I like the Biggest Loser DVD's, TaeBo, and L. Sansone's walking DVD's. Go to www.exercisetv.tv for free videos you can do online.

L.

As you,I am still carrying the unwanted baby weight. I have tried different diet regiments; the Acai with colon cleanser, weight watchers and numerous appetite suppressents without any noticable results. But a friend of mine mentioned she had heard about a workout video called "30 Day Shred" created by Jillian Michaels from the realty show The Biggest Looser. For $10.00 on Amazon I purchased this video and after only 2 1/2 weeks I can see results. I love it and the difficulty of it is so challenging it really motivates you to push yourself beyond what you ever imagined you could do. Buy it today, you won't be disappointed, Good Luck.

I have had success with waking up at 5:15am and working out with the Comcast OnDemand fitness videos for about 45 minutes. I don't have money for a club or Weight Watchers. It will take some time to get the weight off, but it took time to put the weight on, so be patient with yourself. It does take some discipline because 5:15 comes so early, but I have a goal that I want to achieve. It truly is mind over alarm clock, I mean matter. Good luck and keep eating right and drinking lots of water. I am on week 4 of my self-propelled weight loss program!

Hi S.:

You might not like what I am going to say but I am just sharing with you because it is possible. My schedule is just like yours and I am a single mother. I needed to lose weight because I felt I was balloning. I decided to go to the gym which is about 10 minutes away. Guess what time I wake up? 4:30am so I can be at the gym at 5 am (everyone says I'm crazy) I leave the gym at 5:50am get home at 6am and leave the house at 7am to drop my son off at school and head to work. It seems crazy but you know what? I feel energized all day and what helps me is that my 16 year old stays with my son while I go to the gym. There are times that I will do my workout after work and take him with me (there is daycare at the gym).

I have heard great things about Alli for losing more than 50 pounds. I did not have to lose that much, but my friend did. The only thing with that is that you cannot eat any fat whatsoever because you will be running to the bathroom so much that you might even have an accident getting to the bathroom. I wish you luck. By the way, I could not do WW on line either. I paid for it and it was a waste of money for me, I didn't even understand the system.

Look into learning & using self-hypnosis. There are books & cds or you might see a certified hypnotist a few times.
The conscious mind knows what you need to do to reduce but the subconscious mind is in charge. Hypnosis helps you overcome habits that sabotage your efforts, like emotional eating.

I have a few suggestions, but nothing really work out wise. I really suggest that you make meals ahead of time and freeze them. That way you aren't tempted to get McD's or any other fast food. Also, purge your house of the junk food. Don't completely restrict it because that will just make you want it more, but only induldge when you really have a craving for over a week. Also, buy lots of easy to grab and go fruits and vegetables. My mom has been doing this for about 2 years and she has lost over 60 lbs without working out. She wasn't even all that heavy to begin with either!!!

S.-
Instead of a "diet" try to change your eating habits. Don't keep any junk food in the house - you can't be tempted to eat a pint of Ben & Jerry's if it's not there. Start with a cleanse - eat only vegetables for a few days (preferably juiced or pureed or lightly steamed). Drink LOTS of water - 8 to 10 glasses a day (I keep a stainless steel water bottle with me). You can add a little green powder to your water to add some nutrition (you can buy some at Trader Joes or Whole Foods or any vitamin store).

Try not to eat anything after 7:00 or 8:00. Try to make your meal about 60%-80% veggies, 10%-20% lean meat, and 10%-20% good grains (brown rice, quinoa, etc.).

If you feel like snacking but you're not really hungry, try to go for a walk (even just around the block) or drink a glass of water or find something else to do. Work to get out of the habit of eating when you are bored or tired. Pay attention to when you eat and why. Don't try to starve yourself, it won't work.

Good luck!
-J.

Hi S..

t look like you have gotten a lot of advice. that is grat. Take it all in and use it in your arsenal when the urge to munch strikes. I am a mother of 3 (age 8, 4 yr. old twins). I always had good intentions of getting to the gym, but every time I start a routine one of my kids would be sick or something would throw me off schedule. I needed options for the difficult times. Hesitantly, I recently committed to doing an 8 week weight loss challenge with Arbonne. I had previously used a few of the products, but not really tried the whole program. I incorporated in vegan protein shakes with real, healthy foods. I found that when I was really busy or stressed I needed something to turn to that I knew was good for me without artificial sweeteners or stimulants. Most of what I did was plan out meals and try to make sure the fridge was stocked with good options for me. I also drank an herbal detox tea every evening (caffeine free). This helped to stop me from the late night eating most of the time. Also, the idea of tivo or ondemand recoding different work out shows is great. I loved that. I never was bored since it was new everyday.

I think pairing up with a friend or two is also helpful. We make suggestions to each other about recipes, etc.

If you would like to find out more about some of the products available to help support your weight loss I will get information and free samples to you.

Good luck.

I have a product that is a meal replacement that taste good and doesn't cost very much. It's called Cinch from Shaklee. We have a great web site let me know if you are interested. I can be reached at ____@____.com.

Try brushing your teeth immediately after you eat or when your kids brush before they go to bed. It helps with all those nighttime urges to eat. Good luck!

Hi S.,

My best advice if you really want to get healthier is to include your son in your "workouts". I started to get a lot healthier when I started walking to the daycare and taking my guy to the Y to "swim". I would also put him in the bike carrier and go for rides or put him in the stroller and walk to the grocery store/bank/wherever. I would basically look for any excuse to not be in a car or on the couch. I know it seems like it's hard to make time to exercise, but fitness comes in many forms, and if you can start looking at ways to incorporate movement into your everyday routine, you'll be amazed at the difference it makes. Good luck and best wishes for a happy, healthy summer with your little one.

I love the biggest loser work out dvd, the first one i haven't tried the others yet. but it has a six week plan, and you can build your own workout and switch thing around pretty easy on the dvd.

S.,

I really liked the Body For Life book. It's pretty much idiot proof (which appealed to me). It gives you a basic program: exercise and nutritrion. Here's the gist - you work out (30 mins a day) and eat right 6 days a week and get the 7th day off. I know that might sound like a bit much, but let me tell you, IT IS WORTH IT. Your walks at lunch count!

The bottom line is that without exercising (including weights) you're going to be "stuck". So you're already on the right path!

This program includes the book (step by step), meal information you make yourself and online support/chat groups.

Basically the principle is that exercise for a limited amount of time, do it intensely and you're done for the day. Let me tell you it really works. The best part is you don't have to be stuck in front of a video, you can count your lunch walk or pushing your son in a stroller as a walk, and all of the exercises are easy, basic 'free weight' exercises you can do anytime of the day. So my suggestion is you don't get to watch t.v. at night unless you've worked out or have the weights in your hand.

You can do it!!!

I lost 16 lbs in 2 months on South Beach. Check out the books from the library. It is light reading. It really does work - that along with exercise. I worked out 2-3 times each week. It was hard work but then again not so hard b/c I kept seeing results each week and so stayed motivated. Best wishes!