Today I went to my fairly new doctor for a "wellness" exam. This is now what medicare pays for rather than a medical annual exam.
I had to fill out about 15 pp of answers to questions that all seemed designed to trip you up to prove that you are going bonkers. The doctor hated the forms and said they are ridiculous. Anyway my weight is atrocious and this is a fairly recent development (maybe aided by my med. for heart thing)
He did give me a rough guide (print out) but said exercise is a main component and I do none. DH bikes about 26 miles at least 4 or 5 times a week and on a stationary bike the other days. He can eat every kind of goodie going.
Any helpful hints from those who have dieted successfully?
How about starting a new routine of taking a walk after breakfast, lunch or dinner with DH? Start out slow ~ just a few blocks to begin with ~ and gradually add distance. The point is to make the exercise something enjoyable - not something you do because you HAVE to do it! Good Luck!
I know IR, walking is the best. Unfortunately DH who is in terrific shape is not too good about trying to help me by walking with me. But of course I can walk by myself and should before the weather here gets really nasty.
Well, then I suggest that you start the habit of walking after every meal and tell DH that he can clean up and wash the dishes while you are walking!
If the stationary bike is in your home, start by riding that daily, increasing the time and tension of the gears as you are able.
Think of what George Carlin said about just sliding into the grave.....That's my plan.
This is a good deal if husband is not helping by walking together.
i can't walk much so what i have been doing is just body moving like if i'm waiting for a something like my dish water to fill up i march in place or while a comercial is on i get up and move like a dance move. it might not sound like much but it's moving. another thing i do is use soup cans and lift them above my head.
Buy and cook fresh locally grown everything!
Read labels! "low fat" usually means higher sugar & salt content.
Fast food or pizza only once a week or MONTH.
No need to join a gym: beginning Tai Chi, chair Yoga,& resistance "bands" can be easily adapted to meet most physical restrictions. Kegles too.
Because soon the weather is going to be bad, start on the stationary bike and ride for about 10 minutes at a time a few times a day. after a week increase the time to 15 minutes or give or take a few minutes. but increase the time each week until you are riding the bike for 30 minutes each day than you can give your self a day off once a week. for the weight loss after you dish up your food give half of it to your dogs. Than you eat the rest.
Count calories - does the trick - and exercise helps too - I've lost 50 lbs and kept it off for 3 years - using a free internet site called, Caloriecount.com. I recommend it highly.
Actually there is a stationary bike but it is set for the length of DH and he tells me I would not be able to reach the pedals. It is his bike. He is territorial. He already does the dishes every night!
Thank you all for suggestions. Seaborne I am just about to check out that site.
Doctor did give me a list of foods (my bp was high) but it seems to me a lot of food.
Tessa the buy and eat locally would be over for this season. We do not have fresh local produce in the fall winter or spring. I love the idea of the tai chi and the bands.
Sierra, I think that is a great idea. Have told myself just move more each day even if it can not be called "exercise" I would be in fine shape if I could lose 50 but would be happy with 30!
Re: BP, not dieting. How do you feel about supplements? I use a blood pressure med. Last winter I started taking 200 mg of CoQ10 in addition to the meds. When I had my BP checked in April it was 122/73. Excellent numbers for me! Due to various reasons I stopped taking the supplement and when I had my BP checked in July it was 133/83. So back on the supplement, not missing a daily dose. Yesterday my BP was again 122/73. I am now a firm believer. I asked the Dr. his thoughts on CoQ10 -- he was noncommittal. Said it would do no harm, but he would not endorse it as a BP control. You might want to google it and do some research...to see if it might be something right -- or wrong -- for you.This message has been edited. Last edited by: MyLifeVacation1,
I do not take bp meds, but my MD has me on 600 mg of CoQ10 taken each evening. My LDL had been high 3 years ago, and since I've been on this, my readings are back in the normal range.
Recently diagnosed with diabetes. Depressed about it, didn't do anything. Dr. said I had to take additional meds. Uh uh, not me, so I put on my MBTs and slowly trudged up the hill and around the back and down and up and down all our driveways. Trust me it is a workout. I didn't take the additional meds and guess what, when my blood tests got to the Dr. he called to say all my numbers looked good. To keep up whatever I was doing. So tonite I was walking in the dark with a flashlight cause I don't want to take the additional meds. Just 1/2 hour of walking will help (it takes me 1hr and 13 minutes to do my route alone with the dog it takes 1.5 hours.) I know, I know, exercise and portion control, but when you are food addict that can all prove to be difficult to manage. For me I will try to exercise before taking meds, I hate taking pills so I am valiantly trying to exercise. This is hard cause I crochet and read and I'd rather be doing that.
Save Planet Earth, it is the only Planet with chocolate!!
This is probably a cost you don't need but maybe you could borrow a machine from one of your grandkids. Try the Wii fitness plus. (No, I am not associated with them in any way.)
A great exercise program it is not. But for those of us more used to not exercising it is a start. Because they are silly things,(like flying chickens or walking a tightrope) they keep you interested for a while.
After you have improved a little you may feel like doing more strenuous things like walking or skipping or..which may be better for you.
If this does not sound interesting the thing is to get moving doing anything that stretches you at least a certain amount of time every day.
I am lucky in that my supplemental insurance to medicare (no premiums either!) does pay for exercise at a facility.
I did check out the website Seaborne mentioned and it said given my parameters that I should consume only 1200 calories a day. Did that yesterday. Wrote everything down & will keep a record.
I think also that I will keep portions of suggested foods. . . seeds, nuts, veggies at the ready. For me it was all the goodies I was thoughtlessly consuming. Not large portions and not harmful foods (well except for the goodies) We are lucky in that neither of us really drink any calorie laden drinks, only water and one cup each coffee and tea daily.
LoS, Good for you for striving to be healthier!
I recently lost over 20 lbs (gained after a serious ankle injury/severed ligament forced me to be inactive for nearly a year) by adding exercise and being more aware of what I eat.
For me, thinking of my diet as "calories in, calories out" works. While losing weight, I kept my cal intake to about 1200 a day. I eat my normal diet which consists mainly of lots of low-fat protein and veggies. Drinking lots of water or decaf iced tea helps fill me up, too. For me, "real" food is preferable to prepackaged or frozen diet foods. I wanted a lifestyle change/diet that I can live with indefinitely.
My main exercise is on a treadmill, which I recommend. My goal is to walk and/or run 5 miles a day, at least 5 days a week.
CA Rose, how long did it take you to lose the 20 lbs? I am about to go for a walk, but could have access to a treadmill.
I am too sedentary and too lazy. also I am unduly influenced by my DH who does really like goodies but who also bikes 26 miles most days and who is very active otherwise. I threw a lot of stuff away and am going to store other things.
Thanks to all for your input.
How long did it take me to lose 20? Looking back, I realized I've lost closer to 25+ pounds and I am still "fine tuning" what my final goal weight will be. I'm going more by how I look and feel than by actual pounds.
I started my exercise/diet routine the beginning of April and I reached my initial goal weight by the beginning of September. That included several "interruptions" in my routine, such as traveling when daily exercising was not possible and having my treadmill break down and waiting for a new one to be delivered.
Btw, there is a book that I read recently (after I'd lost 98% of my excess weight) that is close to what I am doing and found worked for me. This particular book doesn't address exercising, which is, imo, essential and obviously the author is a HUGE advocate of exercise: The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin by Bob Harper. You may want to check it out:
As far as feeling "too sedentary and too lazy", I can relate! However, I do think you'll find that the more you exercise the more energy you'll have. I feel better overall when I exercise regularly at a level that is a cardio workout.
And, as far as the your DH liking "goodies" that tempt you, same here. My DH agreed that my goal to be healthier was more important than his sweet tooth and he volunteered giving up having sweets in the house. He asked me to stop making or buying sweets/desserts on a regular basis (neither of us has given up goodies entirely). So, temptation was eliminated for me, as well as for him, and we have both benefited from having a healthier diet. As I said before, for me this was a lifestyle adjustment/change rather than a temporary diet, that I began for health reasons. Looking better and getting back into my size 4/6 pants was just a bonus!
I think when you start exercising on a regular basis it drives home how long you need to exercise to burn off the calories in that brownie or piece of pie and it makes you more aware and conscious of what you eat. If I know I'm going to indulge or splurge with something high cal, I adjust my exercise and diet for that day accordingly.
And, for the most part, it's true that nothing tastes as good as thin feels. This message has been edited. Last edited by: CA Rose,
Amen to that.
We're eating lots of fresh food, no red meat, and just enough fat to be healthy. DH swims daily and I walk. It really does feel terrific.
My parents and at least two grandparents were diabetic. 2 and 1/2 years ago my doctor told me that I was pre-diabetic. I am 5'7" and weighed 130 pounds. He suggested that if I lost weight it would lower my numbers.
So I lost 15 pounds and have kept it off. I have been exercising forever. I walk a little over 4 miles most days and go to some classes during the winter. BUT the biggest factor is what you put in your mouth! I gave up French fries when I turned 50 ( I am now 62). I resigned myself to the fact that most junk food is not going into my mouth.
Guess what...I don't miss it!!! It feels good to be thin as others have said. You can do it!!!
Drink lots, lots and LOTS of water! I think I've been on about every diet in the world...counting calories, Adkins, Medifast, NutriSystem, Weight Watchers, etc. etc. etc. and one thing they ALL preach...drink water, drink water, drink water! At least 8 8 oz. glasses a day. And yep...MOVE! Even if you move 10 minutes more a day than usual, just move! I have a circle in my house, through the den, dining room, kitchen and around and around...I walk around it several times a day. Anything that is movement. Good luck!
LOS, I know you have been married a long time - same here. And, sometimes, we just think we know what our DH's response will be so we don't even ask them because we already know the answer! But, I just have to ask, did you actually ask your DH to start walking with you or did you just assume that was something he wouldn't want to do?
I realize he bikes up to 26 miles several times a week and probably wouldn't choose walking as HIS choice of exercise BUT there is more to walking together than the exercise component. Time shared and enjoyment of your surroundings outside of the house ~ together.
So, did you seriously ask him to start walking with you? I would have sent a PM just to you about this BUT think it might be helpful to others ~ especially any lurkers. I know I have been guilty in the past of trying to do everything on my own and, invariably, DH has said "why didn't you just ask me?" Covers everything from trying to do repairs on my own to keeping concerns to myself... so think about it and ask DH sincerely if he would be willing to walk with you if you haven't already done so. This message has been edited. Last edited by: Idaho Resident,
This is getting pasted up on my refrig and maybe my food pantry door too!
ITA about the water and do always have a glass at my side. I can also increase the amount drunk. GD you are so right about the moving around, from now on rather than ask DH to bring me something while we are watching t.v. I will get up myself and also other movements and luckily we live in a two story house with a cellar and attic & I can climb lots of stairs!
Grapefruit, I would be thrilled beyond belief to be your weight and I am 3 inches shorter!
Riceroni, I am already planning on choosing 7 different brands of apples to eat next week.
About walking. IR, I don't really need or want DH to go with me. We have plenty of together time. If he does go with me he complains because I want to talk about the houses we see or the gardens. Yesterday I found I walked faster than when I am with DH because of the discussion I want. However I also found it difficult and did 9/10ths of a mile in 25 min which isn't super but since I am 78 and so out of shape not too bad either.
So no I did not ask DH. I know him very well his first response to anything is no. For instance this a.m. I wanted him to go to an estate sale with me and knew he would not want to but I did tell him it was important to me as if I wanted to buy something significant I would need his input. So he went and we enjoyed seeing the house and didn't find anything to buy.
DH is a real loner who is always working on a project (right now it is clay sculpture to be fired) But even if it is a household project, unless he would actually need physical help to lift something etc. he wants to do it entirely alone. Even doing the dishes etc. Luckily I also do not need to have him with me all the time. So the walking will not be a problem.This message has been edited. Last edited by: lady of shallot,
Good for you! Keep at it and you'll notice the benefits sooner than you think.
Lady, my DH has lost 16 lbs., lowered his BP and lowered his diabetes numbers.
All I have done is to be aware of the products I was purchasing that have corn sweeteners of any kind in them.
He loves to have cereal every morning so we switched to generic cherrios, puffed wheat & puffed rice...and he adds banana but no sugar or sweetener of any kind.
Instead of using a commercial spaghetti sauce, I'm making my own, etc.
And we have cut our portions.
It's working, slowly, but working.
I have quit buying anything that says low fat or light. I'm slowly switching to lard/bacon grease instead of vegetable, canola or any other oil other than EVOO. I have quit margarine and now use just REAL butter.
And we are both starting to feel the difference. We don't feel as drug out, we seem more alert...but that could just be us hoping that is what is happening.
I read awhile back that walking in spurts will do more good...walk as fast as you can for 1 minute, walk more slowly for 2-3 min. and repeat.
"The soil is the source of life, creativity, culture and real independence." David Ben-Gurion
This sounds good Karen. I always do check the sweetener in anything I buy. Am sitting and reading my Calorie counter book which is 25 years old!
I always measure my cereal and actually my breakfast is under 300 calories.
I think I may have been eating 1200 calories a day in candy and cookies, nuts etc. Isn't that awful?
Lady, I would get an exercise buddy. Or a group of buddies. If you can go to a gym, sometimes there are ladies groups you can join. It is much easier and more fun to exercise if you are meeting up with someone to have a walk, or meeting some friends for water exercise, etc. Don't wait for you husband to help you.
Also check to see if there is a Volkswalking (I think that is how it is spelled) group in your area. They do organized walks on certain days, in beautiful areas. The people are friendly and I can always find someone to walk with there. After the walk you can get a little commemorative pin. I think the pins are fun to collect.
Congrats to all those who are getting healthy! Let's just say....I am looking forward in getting a new drivers license. However, I take it out now and then to show people how much weight I've lost.
It's not that you have to take things OUT of your diet, it's that you have to know what you're taking INTO yourself that counts. There are many excellent sites that provide nutritional values of foods. One goes so far to do calculate the nutritional value for your recipes as well. PLUS, it will grade the recipe on nutritional value. If the recipe is high in f a t...don't be surprised to get a D or F in the GRADE.
Since it is required by l a w to provide nutritional value of foods...look up those foods online. After awhile, many of us tend to have similar meals...and the numbers become automatic. We can mentally calculate our intake and jot them down to be sure compared to when we first began and were in shock what we thought the caloric intake numbers were and were so far off from them! AND.....trying to go BELOW your calorie intake...doesn't help you lose either. I know, I did it, it backfired.
Getting daily exercise, drinking plenty of water, and having a family support system helps, too. Fortunately, my hub works for a company that has a special program for employees and their families. We are grateful for this program. My husband's diabetes meds....GONE!
I am finding this so true. Today I went to the grocery store and asked DH to keep all the bags and such that have that information on them. although I thought I Was well informed but I am not really. For instance I thought squash was high in calories but it isn't and I did not realize how high dried beans are and I love split pea soup!
I am going to try the soup that was in Parade today (pumpkin spice) I love soups.
So far so good. I have been writing everything down. DD is also dieting and she has joined Curves and is feeling better.
Cocok, they do have walks with other people but actually I would prefer to walk alone. I live in a very beautiful area and of course we are part of the Eastern trail system. Maybe when and if I go to an exercise place I will meet some women. My BF goes early early in the morning and she is friendly with the other women who are all younger than her own children! But they include her in their outside plans sometimes.
I actually prefer to walk alone too. It just seems I can enjoy the scenery more and concenrate on what I'm doing. It sounds like you're off to a great start, LOS!
Also, as someone else mentioned, do not UNDER eat! I learned this on both NutriSystem and Weight Watchers....if we don't eat enough our bodies think we are starving them and they will hold onto every little pound and no weight will be lost!
I religiously researched, wrote down, and entered the calorie count for every single morsel of food I ate for an entire year - via Caloriecount.com. The best part of this program is that it gives you the nutritional and mineral content of every single food as well - and your daily requirements of same. Do not forget to enter in the vitamins and/or supplements that you happen to be taking. As to eating "enough" food, that is crucial - and eating at regular intervals. My mantra became - and still is - healthy food - in normal quantities - at regular intervals. By "normal quantities," I found that I was a "quantity" eater, so I had to find foods to "fill me up." Those usually are vegetables, fruits, and soups. I always pile my dinner plate high with a variety of cooked vegetables - add 3 or 4 ounces of meat and a half cup of some kind of grain or starch. I also eat a good breakfast - egg white omelet with 1 slice of 2% cheese, 2 whole-grain toasts with olive oil margarine and some kind of fresh fruit - milk and coffee. That keeps me going for a good 4 hours - then I eat another light meal - usually 2% cottage cheese and fruit with some extra protein and some Triscuits; then, I prepare and eat a hearty dinner - 4 hours later - with the emphasis on vegetables and lean proteins. At night, I will eat popcorn - fruit - or my own biscotti with milk before I go to bed. It works for me. But there are no shortcuts - or special foods - for me, it's eating "healthy." What is healthy for my body - and long-term maintenance.
Seaborne I have a problem with that site as I do with a lot of things (like you tube, etc) I can not become a member. like on Gmail. If I try to sign up it says I am a member, if I try to find out my password or change it, it says I am not a member. Drives me kooky! I am not able to access the information you are talking about. Any advice?
About under eating. I left the house in a rush this afternoon, after having a BLT for lunch. I also ate breakfast & when I got home about 5 I had 1/2 orange and a cup of tea (no calories) For supper I had soup and salad. I had a headache before I ate supper and added up my bkfst and lunch calories and they were only
I don't know how to access information about nutritional value and mineral content. I think I do (and probably always have) eaten a sensible diet. For instance my breakfast has not changed at all. My downfall was always the goodies.
Seaborne, it sounds like you have a great plan that you follow!
LOS, goodness, that's not many calories! I would think about 1200 a day would be good to shoot for. That's what I do when I'm dieting. Your headache was probably because you hadn't eaten enough. Just be careful not to regularly under eat.
You can get comprehensive nutrition information at The World's Healthiest Foods site - www.whfoods.com. No need to 'enroll'.
Thanks Nettiejay, I have bookmarked that site and will print out the healthiest foods when our printer is operational again!
Gypsy dancer I am eating 1200 a calories a day, but think I may need to eat more of them earlier in the day than half at dinner!
Lady: keep trying to get into that site - change your name if you have to - I did that. Contact Caloriecount.com by email and let them know your problems with the site - you will receive a response.
Again - eating "enough" is crucial for long-term success. I eat a "set" breakfast every day - and pretty much the same lunch too - unless I'm out of the house - which I am a lot right now because of my campaign work - but learn what the calories are - and then repeat - you'll finally understand how many calories you need to be eating - in 3 meals a day, 400 calories a meal - 4 times a day - then 300 calories a meal - if you're exercising heavily or on-the-go, then you can up your calories by 1 or 200.
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