New here and need advice!

[blueyesdancing]

Hello everyone! This is my first post and I haven't had time to read all the threads so I hope this is in the right place.

I have been an ovo-lacto vegetarian for 5 years and have gained sooo much weight it is depressing. (And so am I!) I am 265 pounds and 5'9". My problem also is, we are on a budget and so to buy healthy food is not always an option. I work alot and yes, have bought fast food on occasion...probably 3 or 4 times a week. I have no energy, especially to work out, and in general I am a mess. I cannot take it anymore and want to lose at least 80 pounds. I am having trouble becoming motivated because it is such a long road ahead...I know I know, baby steps!

I just need some direction, some practical advice, and to vent ! Thanks everyone and I look forward to getting to know all of you.

[instg8r]

hi blueyes and welcome to the boards!
i for one can relate - when i went veg i thought i would lose weight but i havent :( i havent gained a lot either though, ive been working out about 2-3 times a wk and havent noticed any differences in my weight - however my hair nails and skin seem to be a lot healthier! i kepp thinkin about the "baby steps" too but i think i need to take it up a notch to "baby jumps" or something --- anyway - good luck and dont forget you are not alone!!!

[blueyesdancing]

Hehehe, baby jumps.....
Thanks for the welcome!

[SeaSiren]

Welcome!

Take your time, the slower you lose it the most likely it stays off! Set your goals, say 10 lbs the first month and 3-5 each following month. I know it's hard as you probably want it off now, but slower really is better or you'll lose muscle not fat.

Get moving, walking is a great start, even in place to your favorite music. Even for 10 minutes a day to start work your way to 20 min of walking 3-4 times per week. break it into two sessions if you need to to start.

Start eating foods that are less then 30% fat, be sure to pre-prepare foods or you'll end up grabbing anything! Figure out what your favorite snack foods are...for me raw veggies are "free foods" I can dip them in a fat free vinigrette if I want. Like Pop Corn...I do! Get an Air popper and it is now fat free! Lots more just ask. :nana:

[blueyesdancing]

Thanks Sea Siren! you wrote " be sure to pre-prepare foods or you'll end up grabbing anything!"..................

That is so me! I am so busy and running everywhere so sometimes I forget to eat....then all of the sudden I am about to pass out from hunger so I have to grab whatever I can...even if it is a cookie, or Taco Bell--without meat-- (where is the embarrassed smilie?) I get extremely hypoglycemic. I have tried to keep granola and stuff in my car for a quick snack but still it has lots of sugar and stuff in it. So you have nailed one of my problems!

As far as suggestions go I am always open. Thanks so much!

[Dirty Martini]

Hey there! I lost about 65 pounds a few years ago - and have kept it off - and it took me about 2 1/2 years from start to finish.

I started off cutting down my portion sizes -- no seconds! If I was still hungry after dinner, I ate more salad, drank water, or went for a walk to get my mind off eating.

At the same time, I added the gym. I went 3x a week for an hour at a time -- 30 minutes cardio (treadmill), 30 minutes circuit (weights, situps, etc).

I cut out all deep-fried foods next. And all soda. When I realized I couldn't handle that, I let myself have small portions of deep fried foods, then ate something healthy (like a handful of potato chips followed by an apple).

I did that for about 4 months and lost 30 pounds. The rest came off gradually. A pound a week or so -- pretty slow, but it was better that way.

In terms of snacks, I liked to start buying those little bags of carrots & celery and would keep them around for munching. And apples.

It really, really helps if you have a buddy -- do you have a weightloss buddy? Someone who can do this with you? It doesn't matter if you have the same amount of weight to lose or not, just that you have someone who will motivate you and whom you can motivate. I did it with my DH and i don't know if we could have done it separately. I also felt like, if someone else was doing it with me, I was more accountable :)

Good luck :)

[Cassiel]

Hi blue. You are exactly where I was 5 years ago - slightly better off since you're an inch taller than me. I was 5'8 and 265. I now weigh 160. It did take me 5 years to get here, though if I had been more serious about losing I probably could've gone faster. But as has been said, the slower you lose, the more likely you will keep it off. This is SO true. You need time for your body to adjust but also for your lifestyle and mind! It takes some time to incorporate new habits, but once you have them, you have them.
The best thing for me was exercise. For the first 2 years I barely made any diet changes (other than seriously reducing my sugar intake; not difficult since before I was eating 2-3 candy bars a day and regular soda). I just started running. Slowly at first - a run/walk program - then on to running 2 miles a day, then 3 and so on. This was enough for a long time. Once I reached about 200 lbs I had to start paying attention to my calorie intake. A food journal is hugely helpful. I had no idea how many calories were in all the things I was eating! It's truly amazing when you first find out!
Anyway, feel free to pm me if you want. But my number 1 suggestion: find out as much as you can about nutrition and exercise. Not from weight-loss books or fitness mags! Find out from credible sources. You want to understand how fat-burning and nutrition work, and then you'll know how to adjust your activity/intake so you can lose weight healthily and permanently.

[blueyesdancing]

Thanks Amy and Cassiel for your support and for sharing your stories! It always helps me to hear real life success stories. And congratulations to you both!

Amy, my husband wants to lose weight and he would be my weightloss buddy but I get intimidated by him because when he does it, he goes ALLLL the way....I mean, he will eat rice plain or with a little tamari with veggies sauteed in white wine or lemon juice, no salt....I can eat like that for a few days but I have trouble maintaining a restrictive diet like that. I am not trying to make excuses I just know my own weaknesses. I do want to get better at it though. Our personalities are so different...he succeeds doing things cold turkey (pardon the pun) whereas I have more success if I gradually wean myself off of things. But he is a good motivator.

Your suggestion of pairing the occasional unhealthy food with a healthy one seems very doable to me. My weaknesses are sugar and cheese. I rarely, practically never, drink sodas and only on occasion, fried foods. But I HAVE to have my coffee in the mornings with Hazelnut creamer! I have tried doing it sugar-free but most sugar substitutes give me headaches. I have cut back on it though.

Cassiel, since our situations are so similar, I am especially inspired...do you mind me asking, do you have a problem with loose skin? I worry that I will have that if/when I lose a significant amount of weight. Thanks for being available for PM! I am impressed that you stuck it out for 5 years....my tendency is to get discouraged. The last time I exercised on a regular basis, I actually went UP 2 sizes...I gain muscle easily. So that has burned me a little but I am getting back to the point of desperation where i am willing to try anything.

One more problem I have, and I hope no one thinks I am a whiny brat; I just really am in a horrible place right now.......I work 2 jobs-massage therapy, which is very physical, and retail, which is on-your-feet-all day. I am soooo exhausted ALL the freaking time. I know exercise gives more energy but I do not have the energy to begin! I have tried getting up early, but I am not very disciplined. I am in pain, in my back and feet so much that its sometimes hard to accomplish daily tasks around the house. What have you guys found helpful in overcoming these challenges? I desperately want to break away from all this; I feel it is keeping me back from being really free.
Thanks again for all the replies and welcomes!

[SeaSiren]

You have to have meals which are as easy to pop in the microwave as to drive thru a fast food place!

Canned beans are now your friend as well as frozen veggies. Keep tortilla wraps on hand, especially the low carb kind as they are more then 4 grams of fiber. Crock Pot meals are wonderful, start simple with once per week, double the recipe and freeze or refrig the remaining, soups or chili. Smart Dogs are great too, low fat and high protein. Cook rice on your day off, enough for the week, preferable, whole grain, wild or brown. Keep Luna Bars in the car as well as bananas if you can, easy and fast for the muchies. If you are REALLY hungry feed yourself with fat, Natural peanut butter on 1/2 a low carb bagel (agin more than 4 grams of fiber). If you like pasta cook ahead and store whole wheat past and add the sauce later. Baked potaoes are great, topped with brocolli, salsa or leftover chili.

Well that's a start. Find your fav's and work from there! Oh, and remember LOTS of raw veggies on hand and ready to roll, baby carrots, chopped cucumbers, celery, baby tomatoes, etc. Bananas are wonderful as they raise your suger level slowly, sustain you and give you energy.

[SeaSiren]

Forgot to mention for house cleaning even on your schedule go to Fly Lady, she can help you and it's free!
http://www.flylady.net

[Dirty Martini]

to address the problem with your dh eating white rice & tamari -- instead of focusing on the weight loss part of it, how about focusing on health? rice & tamari is NOT a healthy meal.

But cooking up rice and tossing a bag of frozen stir-fry veggies in a wok IS. And is still conducive to weight loss.

So maybe your DH would go along with it if you positioned the idea from more of a healthy-eating than a weight-loss perspective. Just a suggestion.

Also, sometimes what we do is make a huge batch of something on the weekend then portion the leftovers into the fridge/freezer, so that they're available for subsequent meals. Looks like SeaSiren's got the low-down on snacks :D

[Dirty Martini]

Your suggestion of pairing the occasional unhealthy food with a healthy one seems very doable to me. My weaknesses are sugar and cheese. I rarely, practically never, drink sodas and only on occasion, fried foods. But I HAVE to have my coffee in the mornings with Hazelnut creamer! I have tried doing it sugar-free but most sugar substitutes give me headaches. I have cut back on it though.

Coffee is fine, even with the creamer & a bit of sugar. However, it can act as an appetite suppressant. Then when your appetite starts to return, you're like FEED ME NOW!! and then go after something that is calorie-dense. (trust me, I do this a LOT. I love coffee!) So be aware of that -- be sure to maybe have a mid-morning snack, like a few prunes or dried apple bits, or some almonds.


One more problem I have, and I hope no one thinks I am a whiny brat; I just really am in a horrible place right now.......I work 2 jobs-massage therapy, which is very physical, and retail, which is on-your-feet-all day. I am soooo exhausted ALL the freaking time. I know exercise gives more energy but I do not have the energy to begin! I have tried getting up early, but I am not very disciplined. I am in pain, in my back and feet so much that its sometimes hard to accomplish daily tasks around the house. What have you guys found helpful in overcoming these challenges? I desperately want to break away from all this; I feel it is keeping me back from being really free.
Thanks again for all the replies and welcomes!

you're not a whiny brat. ;)

what about evenings? I am SO not a morning person -- I tried doing the morning exercise thing and quit after about a month. I hated it!! So I switched to doing evening exercise, and it was great. Try going on walks in the evening, for about 20-30 minutes. Walk at a fast enough pace to get your heartrate up slightly, but not so fast that you're tired after 5 minutes. There's a thread around here somewhere on walking. But really, you can do this. If you have a favorite TV program in the evening, go for a walk 40 minutes before the program -- walk for 30 minutes, then come back and relax in front of the TV and drink some yummy tea. After a while, it becomes a nice routine. And you and hubby get some time together to walk around your neighbourhood and chat about your day.

OH -- and get some GOOD walking shoes that are designed for walking (the padding is in diffrent places than running shoes). They'll make a huge difference.

[rabid_child]

I have no weight loss suggestions whatsoever, but I can attest to being a person who went from NO exercise EVER to feeling guilty and gross if I DON'T go to the gym whenever I can. (Right now I'm kinda freaking out cause my work schedule changed so I can only go half as much as I used to... but only for a month... then I'm moving and will be in school and can work out every day if I want to!!) I started off going to the gym and just going to yoga class cause it was at a specific time in a specific place so I "had" to go. It got me in the door, basically, so I could get comfortable with the idea of going to the gym. I committed myself to one class a week, then upped it to two, and then one day I went, got on a treadmill and walked for 20 minutes, and then left. Now I can go and do an hour of cardio and a half an hour of strength training and think nothing of it. I am ALWAYS tired, but I mentally feel better if I've worked out... which is where I'm actually headed now... :) Good luck.

[Cassiel]

I add muscle very easily, too! If I increase my intensity or duration of exercise I first gain weight (just started training for my second marathon, and these long runs have increased my weight by 5 lbs even though my clothes fit looser!) - but then it drops off as the fat starts to decrease. They've recently discovered that maintaining muscle mass doesn't burn that much more calories than maintaining fat mass, but there is obviously some change that occurs when your body composition shifts from fat to muscle - if it's just that it makes exercise easier, or what, I don't know. I don't think we can deny that having muscle mass is a good thing, so don't worry about building it.
Which brings us to the issue of loose skin: if you can build muscle mass and tone, that can really help. Losing slowly also helps! I can't see anywhere you've mentioned your age - can I ask how old you are? I'm 24, so I think I'm lucky to be still building new tissue/collagen etc, and my skin seems to be gradually coming back to form. My stomach is where it really could snap back a little quicker for my taste! But I think exercise really helps with this. I notice that the more ab work I do (I've been kayaking lately, which is great for your abs/core) the better my tummy looks.
As for jobs that wear you out - I sympathize! I'm a veterinary technician, so if I'm not on my feet it's only because I'm on the floor wrestling with a big dog. 10 hours a day, very physical work! I get my run in before work in the morning, which means I have to get up at 5, but if I don't do it I just don't feel right all day. Rabid_child took the words right out of my mouth. I'm tired a lot, but it's a good kind of tired. And if I don't feel it, it's a bad thing.

[zoebird]

well, blueeyesdancing, i think you have a lot of good suggestions here. I believe that a few small changes will really add up for you and make all the difference.

First, a sugar substitute: have you considered/tried stevia? it's a natural herb (unlike chemical substitutes) so it doesn't have the side effects that some subs have. You can buy stevia "straight" or 'cut with fiber' which some people prefer. from what i understand, this herb also 'processes' in the body differently than sugar--as not to cause the insulin spikes that sugar can. It's also sweeter than sugar--but too much becomes bitter--so a little bit goes a long way.

Second, movement is important. It is harder to exercise when you're stressed out, tired, overworked, and overweight. No question. But, this is when you need it most. Instead of trying for hour long work outs, start with 5, 10, or 15 minute walks at a comfortable pace a couple of times a day. It's a great break from work, it will clear your head and reduce stress. As an added bonus, two 15 minute walks a day is 30 minutes of movement, which gets you started on a cardiovascular routine. in time, 15 minutes will become 30 will become an hour. Then, you can start looking at 'exercise programs" or other movement based activities that really pique your interest.

Third, and also echoing what others have said, food is important. It is important to think of food as a number of things: 1. joy; 2. energy/fuel; and 3. preventative medicine. Remember that food is a wonderful thing. It should be flavorful and satisfying. Preparing it with care brings a whole other layer of sustainence to it--emotional sustainance.

Food is our energy and our fuel. IN order for our bodies to be healthy, we need to give it what it needs. It needs fresh food, lots of variety, and appropriate portions. Once you learn the basics of nutrition, it's easy to determine what these things are and how they work for you.

Food is preventative medicine. Taking care of our bodies is preventative medicine. The better care we take, the less medical intervention we'll need later. The same is true of movement/exercise. I'd rather spend a little more money on food now, than spend way more money on medical care later.

As for cost, my husband and I are not wealthy people. We manage to save money buy purchasing as few processed foods as possible. Our grocery list is predominently fruit, vegetables (raw and frozen), beans, nuts, and seeds, raw dairy (raw milk, raw cheese), eggs, sprouted-grain bread, and (for my husband), meat. Food is our second-greatest expense (behind the house payment). But, we look at it as an investment in our health, and quite frankly, we enjoy good food!

As for fast food, nothing is faster than raw. It's easy to chop veggies and prep salads for the next day. It's easy to grab nuts and a piece of fruit as a snack. In general, i cook only one meal a day--the evening meal--and it only takes about 30 minutes to prepare all said and done. So, it's actually much easier to eat 'healthy' than it is to eat 'unhealthy.'

And finally, the cheese issue. I think someone may have mentioned having portions of your favorite foods with 'healthy' foods. Cheese is healthy, but you have to have it in the right quantities. overdosing on cheese is as bad as overdosing on any other one thing. It's all about balance. Give yourself a daily 'cheese limit' (what amount is three servings?) and then spread that throughout the day, always eating something else *with* your cheese.

Good luck with everything. What you want is possible!

[blueyesdancing]

Hi again guys....sorry it has taken sooo long to reply; I have been having trouble actually posting. So hopefully this will work.

[blueyesdancing]

YAY! OK.....thanks to all the fantastic replies. Zoebird, yes I have tried stevia but I think I got too much; like you said it was very bitter. I do need to include more raw foods in my diet. I am about to have less hours at work so I am looking forward to trying to do alot of meal prep that I can freeze and have ready also in the fridge...veggies and the like.

Cassiel, I am 25...so hopefully still young enough to have some elasticity left in my skin. You have given me alot of hope!

Rabid_Child...I want to be like you in the fact that I feel awful if I haven't gone to work out, as opposed to me now which is in too much pain to want to go work out. Does that sentence make any sense LOL. Did you "just do it"? And it got better from there?

Oregon Amy.....I really liked your routine suggestion...it makes a good incentive...and then I won't feel as guilty when I do sit down to watch tv!

Sea siren...fabulous suggestions! My husband and I were talking about some of them last night. I want to get into the habit of prepping veggies as soon as I get home from the store....having all those pre-cut cucumbers, onions tomatoes, etc makes it easier to make a quick sandwich or wrap as opposed to getting something unhealthier.

Again everyone...I am sorry it has taken so long to get back and I hope you don't mind but I am going to print some of these posts out so I can have handy references to keep refreshing my mind with. I really appreciate everything!

[vegginess]

Its a myth that healthy food costs more then other foods.

The reason you have no energy is because of your diet. Fast food=very very bad. They raise your blood sugar then crash it, leaving you feeling tierd and hungry.

Try and eat more complex carbohydrates. For example, oatmeal...for a packet, less then a £1 (dont know about american money, but thats maybe $1-2) and the packet will last you a fortnight. Dried fruit is another example which you could have in the oatmeal, maybe 30p or 60cents for a small packet of raisins. Apples...really not expensive. Buy food from supermarkets, get the cheapest you can. Eat brown+wholemeal versions of food. Eggs (not fried), beans, pulses, soups. Salads, lots of fruit and veg.

Cut out caffeine + alcohol (except for special occasions).

Make food at home and take it to work, dont rely on fast food places for a source of energy. 70% of americans suffer from chronic dehyration...always keep a bottle of water with you and sip at it throughout your day.

[bstutzma]

Hey there blueeyes! :-) I know that its hard to exercise, but it really does give you more energy. My husband has always been overweight, since the day I met him, even though we eat a very healthy vegetarian diet - he just needed a little extra exercise to balance out the food. He's been losing weight slowly at a rate of about a pound a week since January (at first the loss was more rapid, its become slower now) and he looks fabulous!! He feels great about himself, too. What kind of vegetarian are you? Are you ovo-lacto? If you'd like I can PM you with the meal plan he follows.

Also, I know exercise sucks, but I'd like to recommend an exercise machine. (am I allowed to do that on this board?) We got it at sears for only $200 (I think I posted a thread about it when I was considering the purchase!) and it has been one of the best investments ever. Its very fun to use and I am certain it is behind my husband's weight loss. He HATED the idea of exercising, but this machine is fun to use so he does it almost every day, for between 20-30 minutes. You could do it in the morning when you get up before you shower, thats what he does. He is NOT a morning person but even his friends have mentioned how much more energy he has and how much happier he seems at the office!!

http://www.sears.com/sr/javasr/product.do?BV_SessionID=@@@@0686807343.1118081176@ @@@&BV_EngineID=ccdiaddelddfjfhcegecegjdghldgfm.0&pid=00628401000&subcat=Ellipticals&vertical=FIT

We got this machine rather than some of the others like it because it is sturdier - the other ones weren't designed to hold someone of his weight. This one I think holds up to 350 lbs. Aw bummer looks like the price went up, but maybe it will go on sale again. Anyway, the most important thing is that you know you want to do something about it, and that you are willing to try! Do NOT eat rice and tamari, you'll be hungry AND malnourished! Again, PM me if you want some sample daily menus that I make for him ;-) (and btw, I work full time and have a long commute on top, so trust me, my meal ideas are usually quick!) Good luck and best wishes to you!!! :-)

[Niki5011]

This is probably not the best advice, so please forgive :) but even if you do have to do fast food you can pick healthier options. Taco bell has a bean burrito, Burger King has a vegetable burger, Subway and Cousins both have vegetable subs, etc. If you skip the soda and have water, no mayo or cheese, and pass on the fries, the meal really isn't that bad for you as far as calories go.

Even better is many of the upscale groceries now have sushi to go. Sometimes I'll just run over there and grab an avacado/carrot roll combo. It's about $4.00, and you can't get healthier than that!

Hummus and pita is another great option. You can make it yourself (it's fast and tastes better to me) or buy it. It's the perfect lunch. So is peanut butter. I have it plain, or with banana.

I rarely leave for work without my lunch box. I'm in such the habit now it doens't take much time to pack. I get some of the work done Sundays, so all I have to do all week is just throw suff in my bag and go. :up: