Greetings. Deb is going to put a sticky on this thread and eventually delete the other.
This is the thread where members come to share their journey to wellness and wholeness.
It's a holistic thread, talking about all apects of health, not just diet and exercise, but the mind and spirit as well. All posters are welcome (not just Premium Members) and encouraged on a periodic basis to share what you're doing, what you need to do and how you're going to do it, and what you know!
Yeay hiker - the orange is definitely a victory! WooHoo! I have been having an orange/grapefruit each night for dessert and I love it, but I am worried about the price with all the cold in CA. Hopefully we can still afford them. Anyway, great job and I think you are right about the brain craving the sweet stuff!
Hi Scrubs, welcome to the thread. I hope you come back and let us know how you're doing. It helps to have friends cheering you on and supporting you when you slip. Don't worry about what others think. Shame will not get you in shape!
But I do understand.
1000 calories isn't nearly enough and probably has slowed your metablism down to a conservation mode causing you to gain weight. Your body burns or wants to burn more than that just during homeostatis. You might consider exercising and actually increasing calories to a healthy level for your goals to maybe 1400 or more.
Specializes in Alzheimer's, Geriatrics, Chem. Dep..
I am so glad I found this thread!!
I gained quite a bit of weight while I was in nursing school. I have always fluctuated in my weight but for the most part I have maintained 170 pounds. I am 5'7", and that was always a good weight for my build. Eight years ago, I had a child and gained weight , never lost it, then in school gained some more. I am now a whopping 250 pounds I can't believe I am sooo fat!
Welcome to the thread! None of us here are doing it perfectly but we are trying, one day at a time :)
Thanks Tweety! How is your schooling going? That is definitely one of my stressors. It is a good stressor, but still causes anxiety.
Thanks Zoe and (((((((((Zoe))))))))) right back atchya!
Yesterday my friend and I went out to lunch and I was good and had a chef salad. I had a serving of broccoli & cheese for a snack and then we had mexican food last night so I made a big salad and topped it with some meat and salsa. Yummy!
I am going to work on my water intake again. Before Christmas I was doing really good and drinking more than the recommended amount, but it seems that I have fallen off the wagon there and I know that really helped me. So, my goal is going to be only 2 pops each day and then the rest water. (Since I have been drinking nothing but pop it seems like since the holiday, that will be a considerable cut-back.) Then hopefully next week I can cut back to what I was doing which was just one pop a day and all water after that.
Pop is to me what coffee is to most people, so I don't have a morning cup of joe, I have a morning Mountain Dew or something like that. Sure, I only drink diet, but I know I need the water to flush all the toxins out of my system and all those chemicals just aren't that great for me.
Specializes in Alzheimer's, Geriatrics, Chem. Dep..
I am going to work on my water intake again...
Pop is to me what coffee is to most people, so I don't have a morning cup of joe, I have a morning Mountain Dew or something like that. Sure, I only drink diet, but I know I need the water to flush all the toxins out of my system and all those chemicals just aren't that great for me.
Hi Sarah {{{{{{{{{Sarah and everyone}}}}}}}}}} lol - lets keep it going
Hugs are better than dessert, right?
Well yesterday was a BAD bad day - sugar, salt, pasta ... and of course leftovers today!!
Anyway - I am responding in particular to your comment on H2O - I hardly drink it except to take my pills and when I am sick - I rarely (like once a month) drink soda (as we call it up here!). So basically all I have is my one coffee (usually large) a day ... and whatever fluid might be in my food. NOT good.
It's said too that hunger is often thirst in disguise, so if we feel hungry we should try a glass of water first - wait - and then decide.
Here are a few tips to help control appetite. I hope it will help you
achieve your goals.
Simple appetite control
Appetite in itself is not a bad thing. In fact, it provides an important
indicator of your body's need for refueling. When you are low on energy,
your stomach lets you know. Your appetite in itself is not a problem; it's
how you respond to it that matters.
Effective appetite control strategies should help curb your appetite without
negative side effects and should also assist you in changing the eating
habits that cause weight gain. Dr. Terlinsky suggests a simple three part
approach to appetite control.
Start by developing an understanding of the situations that are sure to rev up your appetite, and then utilize strategies to manage them. Become aware of the types of foods that increase your appetite and counter these with foods that decrease it. Learn how to employ mind/body strategies to control your appetite.
1. Situations that will rev up your appetite
Which situations rev up your appetite? What can you do to avoid or cope with
them effectively? We outline three common situations that can be dangerous
to dieters, and suggest how you can get them under control. You're sure to
come up with some of your own to add to the list!
The bountiful buffet.
Variety is the spice of life, except when you want to curb your appetite. Ever wonder why you have a problem controlling how much you eat at buffets? Or why no matter how full you are, there always seems to be a little more room for dessert? Research demonstrates that people eat up to 60% more when there is variety, even if the variation is something as simple as a different shape of pasta. The fact is, your appetite is easily bored with one food, and the more you eat of a single food, the less you will crave it - even if it's chocolate cake. At a buffet, however, there is plenty of variety to keep your appetite interested, even if you are full.
Next time you go to a buffet remember to take your motivation with you. The
most powerful aid for controlling overeating is the conviction that losing
weight is more important than eating as much as you want. And don't try the
"but I have to eat all of this because I paid for it" argument. Theoretically,
you could take that thought to the extreme and eat absolutely
everything in sight. Then you'd really get your money's worth - although the
food would still go to "waist"! Commit to eating no more than three
selections, and take your time eating, allowing the food to digest slowly.
The merry crowd.
Research suggests that you eat more when having a meal with
six or more people than you do with a smaller sized group. There are many
reasons for this. For example, the distraction of conversation can prevent
you from listening to your appetite. Sometimes it's your unconscious working
- possibly reminiscing about family dinners or holidays together, when you
perhaps ate more than you should have. Learning "crowd control" for your
appetite is an excellent strategy for changing eating habits.
Next time you are eating with friends pay close attention to your hunger
cues. Take a moment out of the conversation to decide whether you are really
hungry or if your unconscious is just playing tricks on you. And don't go
into the "Merry Crowd" situation hungry or thirsty. Eat some low fat protein
and drink a glass of water within one hour of when you plan to eat. Also
remember to enjoy the company and the conversation. Eating with other people
is about so much more than the food!
The seductive pantry.
Many of us believe that if we're forced to exercise a little more will power we will withstand any temptation - even a pantry full of our favorite fattening treats. But this is far from the truth; studies have shown that willpower actually diminishes in proportion to increased usage. Creating a situation where you are surrounded by junk food just to build up resistance to it is a waste of time and energy. Better to avoid this situation altogether, and to keep the sights and smells of junk food from provoking hunger by not having it in the house at all: out of sight,
out of mind.
2. Good foods, bad foods
Some foods stimulate appetite, some satisfy it. Learn to tell the difference.
Brussel sprouts anyone? Low fiber and calorie dense foods, such as candy and cookies, generally increase appetite. On the other hand, high fiber, bulky foods curb appetite. So when you get a hunger pang, don't reach for the cookie jar, instead grab a brussel sprout! And if brussel sprouts aren't exactly your first (or last) choice on an empty stomach, just try any other
high fiber, low calorie food to get you through the initial pang.
Particularly good are foods such as legumes, high-fiber cereals, pumpernickel bread, oat bran, cabbage and most vegetables.
Put on the protein brakes. Low-fat protein is a great appetite quencher. You fill up fast on protein because the amino acids in protein prompt a signal that tells the brain you're getting enough. Protein also stays in your stomach longer than carbohydrate or fat. At meal times fill up on low-fat white meat or soy products, instead of a huge plate of pasta or bread.
3. Mind/Body strategies for taming appetite
Whether you're right "in the moment" of appetite resistance, or preparing yourself in general to stop your mind and belly growling for food, there are several helpful strategies you can use to tame the growling.
Don't get hungry.
If you don't eat enough, of course your appetite will scream at you; so nip it before it nips you. When you get too hungry, you lose your ability to make good choices and instead eat whatever you feel like - usually high fat, sugary, high calorie convenience foods. Eat regular
meals and two planned snacks a day to avoid this happening.
Give yourself permission to be hungry.
Many of us don't know how to differentiate between true hunger and emotional distress signals, so sometimes we respond to feelings of hunger even when we have had enough
balanced calories. Before the impulse to eat takes over, give yourself a moment to check that what you are feeling is truly hunger.
Drink plenty of water.
Sometimes what you recognize as hunger is actually thirst. If you feel hungry, try drinking good old H2O. If plain water bores you, consider natural sparkling mineral water with a twist of lemon or lime.
Get enough ZZZZZs.
Too little sleep affects hunger and appetite hormones adversely. Take notice of how your appetite and sleep patterns are connected and do what you can to get enough rest.
Breathe.
If you feel like you absolutely Must Eat Now! take some deep breaths and tell yourself that you can eat, but in ten minutes. If you are not truly hungry, the feeling will pass after ten minutes and you will have saved on calories. Or if it doesn't pass, nothing is lost and you won't be any hungrier than you were before.
Picture yourself thin.
When your appetite screams out "Feed me!", take a minute to picture yourself as you would like to be. Give yourself time to stop, see yourself thinner and healthier, and then decide whether you are still hungry.
Wow Zoe - thanks, that's pretty cool! I am really happy to see that I am implementing some of those strategies, that is a good sign! For example, snacking on veggies instead of something else and it's true, that really does help. I could eat an entire cake and never feel full, but some steamed veggies is great for me (for some reason warm food makes me feel full better than cold - don't know what's up with that). Anyway, thanks for the tips, those buffet tips and group eating strategies I will have to keep in mind for future "food meetings".
Specializes in Alzheimer's, Geriatrics, Chem. Dep..
Wow Zoe - thanks, that's pretty cool! I am really happy to see that I am implementing some of those strategies, that is a good sign! For example, snacking on veggies instead of something else and it's true, that really does help. I could eat an entire cake and never feel full, but some steamed veggies is great for me (for some reason warm food makes me feel full better than cold - don't know what's up with that). Anyway, thanks for the tips, those buffet tips and group eating strategies I will have to keep in mind for future "food meetings".
Sarah, I think you are doing so well, you never give up :)
Thanks Zoe and right back atchya! One of these days we will get to where we want to be. Slowly, but surely, if we have nothing else, at least we have determination and that is what we need! Hope you are having a fabulous day!
Sarah, school's going well for me. More of an irritant than a major stressor. Work is my major stressor, that and life situations such as my recent divorce and financial stuff. School though is monkey on my back at all times.
I'm not exercising today, but going to eat well. I had cottage cheese, papaya and oatmeal for breakfast. Seasoned with a little immitation coconut extract. Yummy. Just had an apple, so I'm two servings of fruit so far.
Specializes in Alzheimer's, Geriatrics, Chem. Dep..
Great information Zoe!
Sarah, school's going well for me. More of an irritant than a major stressor. Work is my major stressor, that and life situations such as my recent divorce and financial stuff. School though is monkey on my back at all times.
I'm not exercising today, but going to eat well. I had cottage cheese, papaya and oatmeal for breakfast. Seasoned with a little immitation coconut extract. Yummy. Just had an apple, so I'm two servings of fruit so far.
Hi Tweety :)
You working today? Hope you have a good one, sounds like you are starting out really well!
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Yeay hiker - the orange is definitely a victory! WooHoo! I have been having an orange/grapefruit each night for dessert and I love it, but I am worried about the price with all the cold in CA. Hopefully we can still afford them. Anyway, great job and I think you are right about the brain craving the sweet stuff!
Have a great evening y'all!