My neighbor recently contacted me to ask for some weight loss tips. She had noticed me gardening last week and was struck by how much weight I had lost. I actually don't weigh any different than last year but it takes awhile for people's mental image to update. I lost about 75 pounds in about 4 years, by using Weight Watchers, fitness classes and focusing on whole foods and home cooking. It didn't happen overnight but as my mentor would say, "You didn't gain the weight overnight either".
Here are some of the most effective tips I found. Of course, you should always consult with your own doctor regarding changes in your diet and exercise.
This is very important, whether you use a written food journal, an online app or a program like Weight Watchers. This will help you become aware of exactly what you are eating. You will naturally be reluctant to have to write down excesses, but do it anyway. I fought against this during my whole journey, which probably slowed down my progress. Make it your first new habit!
Many people will simplify their diet to make tracking easier at first; having the same meal for breakfast or a rotating selection for lunch. Use a kitchen scale or measuring to check portion sizes; especially for things like cereal or cheese. Some people package foods in single servings (or purchase it packaged) to assist with this. I would get single serving hummus or string cheese for this reason, so I didn't overindulge.
One nice thing about using an established program like Weight Watchers is that they have done all the work for you. They can easily calculate how much you should be eating and they have a system for adding in more points for exercising and giving bonus points for flexibility. Allowing yourself occasional treats is an important part of a healthy lifestyle, so you don't feel deprived.
It is very important to have supportive people when you are working toward a healthy weight. I had a great support system with my husband, my family and friends, but also by attending my weekly Weight Watchers meetings. It was wonderful to have a group of people to both celebrate my milestones and advise me when things weren't going so well. It kept me accountable and on track. My friends at the gym kept me accountable as well, asking when I missed classes.
The single greatest inspiration was my friend Stephanie, who has been encouraging, exercising and losing weight with me since the very beginning, She also helped keep me clothed as she continually gave me her "too big" clothes, just as I needed the next smaller size. Look around and see if you can find a partner too. You can support each other.
Don't try to go for the quick fixes; the pills, the surgeries, the prepackaged meal plans. These all take a level of determination too, or an acceptance of the side effects. We have all known people who have gained all their weight back and more with this program. Instead, you want to find a sustainable way of living now, and for the future.
The beginning of my weight gain was probably my teenage job at McDonald's, followed up by the excesses of college and the frantic early motherhood years. I enjoyed cooking but I also loved to eat out, and didn't often make healthy choices in either case. I would use a lot of box meals and add in extra onion and garlic to make it "healthy". The food tasted good but was definitely not low calorie or particularly nutritious.
As I paid more attention to what I was eating, I started to read labels and cook more things from scratch. I had to relearn how to cook low fat recipes, and then vegetarian for my son's new diet. I signed up for a delivery service for organic produce to encourage us to expand. I would receive unusual things like celeriac, sunchokes or bok choy. I started growing more vegetables myself, especially tomatoes, and grew interested in canning, freezing and other forms of preserving. I also shopped at the Farmer's Market in the summer months for whatever I can.
Most of all, I became mindful about what is in the food that I was putting into my body. I usually don't buy products with long lists of ingredients, or lots of chemical names. I avoid artificial sweeteners, high fructose corn syrup and most dyes (like Yellow Dye #5). I try to use vegetables and lean protein as the basis of my dinners, with small starchy whole grain sides, like brown rice or quinoa. I never drink soda and rarely drink juice. I try to drink water all day long, with coffee in the morning and tea before bed.
Now, this may not fit at all in your lifestyle today. You may not have the time or inclination to cook at home or to give up the foods that you love. But everyone can make an change for the better, whether it is to eat more vegetables or fruit, drink more water, switch to whole grains or avoid fast food. Pick one new habit at a time and stick with it. The changes become easier over time, especially when you start seeing results.
Most overweight people don't like to exercise. I didn't. My knees hurt and I was out of breath and I felt awkward and ugly and FAT. But as you lose weight, your body should be able to do more and more. What is more, your weight loss will stall out without increased activity. This is another place where it helped me to have an encouraging partner.
My friend Stephanie and I joined a weekly bellydance class, which was fun and flirty, while gently toning our muscles. We would also go for walking coffee dates or take our dogs for walks around the neighborhood. I now attend fitness classes three times a week at my local gym and have even been in some 5k races, including the Warrior Dash in the picture (I'm in the middle with Stephanie and my friend Amanda). It is nice to be able to keep up with my sons at the park, help my husband with yardwork or household tasks, or to feel stronger and more flexible in every day circumstances.
If you are unsure how to start, try signing up for guest passes to the local gyms and fitness clubs. Some will have free passes for a few days or may have drop in classes for a small fee. This will help you find a place or class where you feel comfortable. You can also look for fitness classes at local colleges or programs run through hospitals or your city or county parks. Hire a personal trainer to show you some exercises to try on your own, or to be that enthusiastic partner that you need. And, always talk to your doctor and get recommendations first.
The habit that served me best was to eat breakfast every day. I used to always skip it, just a cup of coffee. This would leave me ravenous by lunchtime and I would often overeat, or feel entitled to splurge since I hadn't eaten anything. Eventually, I made sure I had a granola bar handy, if nothing else. Most often, I would have yogurt, cereal, or whole wheat toast with light Laughing Cow cheese. I would have fruit at breakfast too and also as a mid morning snack, if I wanted it.
I also scaled back my coffee habit. I used to get giant sized lattes with sugary flavors. First I switched to nonfat milk. Then I scaled them back to the middle size. I don't get syrup often anymore and when I do, it is sugar free. I often just get black coffee now.
For meals, I use the smaller sized forks and spoons and try to put my food on a small plate or bowl rather than a large dinner plate. It doesn't look like too little food. I also try to wait 15 minutes or so after a meal before I have a little something more. I rarely want it by then. A cup of hot tea before bed finishes the day, with a bit of honey if I have a sweet tooth.
When you do go out for lunch or dinner, try ordering a salad and appetizer or sharing your meal with another person. When we go for Thai or Italian food, I often ask for a to go box and split it before I start to eat it. Out of sight, out of mind. It makes a great lunch the next day. I also always get water instead of soda and try to sub out veggies or salad for starches like potato or rice. There are so many food allergies nowadays, restaurants are often very flexible about substitutions and no one has ever not given me extra veggies yet.
As I said in the beginning, this won't happen overnight. You might start out strong and drop 10 or 15 pounds pretty quickly and then get stuck at this new lower weight for a long time. I had several times where I plateaued in my weight loss and was there for months before I started dropping again. Trust that the healthy changes that you are making will help you, even if they are not showing yet on the scale. Be sure to take a "Before" picture and retake new ones regularly to compare. Celebrate each little victory and don't let little setbacks become big ones.
Most of all, love your body now, despite the extra inches, sag and scars. Even if you get down to your ideal weight, there will still be things that you don't like. You may as well forgive yourself those imperfections right now. I guarantee there will be changes you really do like too. My life is so much different than before I seriously started to lose weight. My knees don't ache all the time, I don't have heartburn at night, my skin is clearer, my blood pressure is down. It is definitely worth every bit of the hard work and determination I have put into it.
I hope some of my tips will be useful to you. Feel free to leave me feedback or send me a private message (click on my name) and I'll contact you back.
Stephanie here :) Thank you for the kind words, Jess. I am so happy we started our journey together! You've achieved so much and it's been great to have someone to split dinners and share recipes with :)
I have something to add regarding activity:
If you're looking to be more active and not sure where to start, think about what activities you enjoyed as a child. I LOVED to dance and my favorite activity is now a Cardio Dance class I take through my local Park and Rec Center (I love, love, love it). There are often a number of sports teams and activities through the local Park and Rec or community/senior center happy to accept members of all ages and sizes - sign up for a fun class. Psst... here's a secret in Group Exercise classes everyone is so busy following the instructor, they aren't paying attention to what you look like. If the gym isn't convenient, why not "borrow" the video game console from the kids? There are a lot of new great active games to try - and fun workout videos too. A dependable workout buddy helps a lot - I first started with walking the dog - pretty soon, those puppy dog eyes had me walking regularly, whether I really wanted to or not - lol! Most importantly - have fun.
I had 110 pounds to lose and at first I was afraid to go to the gym because I didn't want to be judged. Now I know that most of the people at the gym are on their own weight loss or fitness journey. You will find more people that will help and encourage you than you think.
This page contains the following solutions.
Quit eating sweets; no ice cream, cake, pie, cookies, candy, soda, cream sauces. Fruits are great sources of sweetness and full of vitamins that are good for the skin, eyes and body without the empty calories.
Drink plenty of water: By drinking plenty of water, toxins can be removed from your body without putting on any calories.
If you can get to a library, check out the SugarBusters! weight loss book. It helped me to better understand what we should eat and why. Oats, beans, lentils, veggies and fruit (bought on sale) can help you stay healthy and lose weight.
Here are the questions asked by community members. Read on to see the answers provided by the ThriftyFun community.
Hello, I am looking for some frugal tips, recipes or strategies to lose a little weight. What foods should I avoid, what foods should I eat instead?
Thanks, Patty
Eat only when you are hungry, and then eat only enough so that you are satisfied, not full. This may mean cutting your food in half, separating it, etc., especially in a restaurant. Pick out the best part of your meal to eat first, so that when you feel satisfied, you can quit. Take the other half of your meal home with you to make another meal.
Your appetite is the thing you must get under control.You must only eat half of what you're eating now....IF and I mean IF you NEED a candy fix buy yourself 1 peppermint patty...it will curb your need for sweets because of the mint. Cookie
Eat anything in its natural state--such as plain vegetables, whole grains. Cut out anything with added fat or sugar. Drink 8 glasses of water every day.
Things to avoid in diet and unecessary money would be high sugar content like poptarts, cereals etc. Instead use oatmeal, cream of wheat and eggs or egg substitutes. Also, boneless skinless chicken breast from warehouse store serves an very fast, easy, very economical way to eat clean but without breaking your bank. Always steer clear of high fat, highly processed food and high sugar foods. Your body will thank you. - S.
Have low calorie munchies around to keep you from snacking on higher calorie items. Carrots, celery, and apples are all good for you and low calorie. Also, drink 1 full glass of water before each meal. It will fill your stomach so you won't eat as much at a meal. If you are used to cleaning your plate, make each portion a little smaller.
If you can get in the routine of taking a walk every day after dinner your will use up some of the calories from the meal and it will help in overall conditioning. - Susan
I have recently lost alot of weight (65lbs) and did it by watching my fat intake. I have been on every diet under the sun and this on has been the easiest for me. If you get a book that tells you the fat in the foods you eat you will be amazed at all of the free foods there are. The best place to start is your local library and see if they have some books on a low fat/no fat diet.
Good luck!! Renea Rice or feel free to email me with any questions.
This is just a silly approach ... "if it tastes good, spit it out because it has to be fattening!"
Seriously, you have to get in the right frame of mind before you can tackle your change in eating habits. Changing your eating habits is the key. - Syd
I began by listing all my food I ate or drank for 2 weeks. I noticed I had a lot of sugary drinks, by cutting these out and drinking water or diet drinks, I could easily lose 1 lb a week and still eat the same. Add a little exercise, and it was 2 pounds a week. The log made me see what I needed to do to lose weight the easy way. Julia
I have lost 10 pounds and my husband has lost 30 pounds since the end of January. We have given up fried foods. I make Oven Fried Potatoes as a substitute for the fried potatoes and onions that my husband loves..Slice raw potatoes. Place in a bag with 2 tablespoons of olive oil and 1 package of french onion soup mix (dry). Shake and turn to cover potato slices and pour into a foil lined cake pan. Bake in a 400¼ oven for about 40 minutes or until potatoes are tender. Also, I have just purchased a small George Foreman grill and it is great for grilling everything. So far I have tried cube steaks, cube pork steaks, chicken breast and liver. I used to roll liver in flour and brown it, then steam it in a pan of sliced onions. This time, I grilled the liver and then steamed it with the onions...eliminated the frying, and it was delicious. Pound out a boneless skinless chicken breast and grill it. Add it to a hamburger bun with a little Fat Free Mayo, lettuce and tomato for a wonderful low fat sandwich. Eat at least one lettuce salad each day with low fat dressing.
When I was breastfeeding my son, he developed many food allergies, including milk and soy, which eliminated formula. I had to change my diet so he wouldn't get sick. I ended up losing a lot of weight because I couldn't have "junk" food--he was allergic to corn (corn syrup is in everything). If I did eat candy, it had to be sugar-free (doesn't contain corn syrup). I also switched to ground turkey instead of ground beef (he was allergic to beef). I switched to vinaigrette salad dressings (usually homemade) because of the soy and/or milk in commercially-made salad dressings. I switched to unsweetened cereal (corn syrup again) like Rice Chex (or generic). Sorbet instead of ice cream (milk). I ended up making a lot more stuff from scratch instead of buying "convenience" stuff, so I could control the ingredients. All in all, it turned out to be a much healthier, and cheaper, diet!
Serve your own meals on a salad or dessert plate. It seems silly but it fools your brain into thinking you have more food.
Also never eat anything unless it is sitting at the kitchen or dining room table with a full place setting.
If you are trying to lose weight, brush your teeth regularly, then you will not want to eat!
Drink lots of water each day. It is good for your health and it fills you up!
By Gratefulmom
Eating a high fiber diet is also helpful. For one thing, it is a healthy way to diet, and fiber gives you the feeling of fullness, so you are less inclined to eat more. Moreover, most high fiber foods are relatively low in calories. Take stairs instead of the elevator; when you go to the grocery store, park your car as far away as you can, so that you have to walk further. Do the same thing when you go to work. Every extra bit of exercise you can get helps!
Eat an apple and drink a full glass of water before eating dinner. Both are good for you and will allow you to feel full more quickly.
One of my favorite treats is Laughing Cow soft cheese..very low in calories and excellent on a sandwich or rye cracker. I also highly recommend Hebrew National 97% Fat Free Hotdogs (50 calories ea). I drink a lot of water, my dessert is usually fruit or a Dreyer's Fruit Popsicle and I eat lots of veggies. Even if you dont belong to Weight Watchers, you can go to their website -- great recipes & forums. I dont go without -- just eat less & watch every calorie & my fat intake. No white sugar and no white flour are my cardinal rules. And most important get yourself an accurate scale and only weigh once a week. I passed the ultimate test whn my husband rcvd a 2 lb box of See's candy for Father's Day -- didnt eat a pc of it. I am convinced you have to have a mind set to tackle weight loss - in the beginning a journal helped & I keep a weight chart on Excel...Slow & steady wins the race -- whn you make a food mistake, forget it and move forward...great site for food tips is Hungrygirl.com...cj
My daughter is getting married in September and I would like to look the best I can be at my senior age. I want to lose 25 lbs by then, in a healthy way. This community of women and men must have a lot of knowledge about the best way to do this. I would appreciate any advice. Menus would be great too, for a two week rotation plan. If anyone has tried a diet and exercise plan that has worked for them, that would be great.
By Sheila from Ontario, Canada
Just try regular exercise every couple of days like a walk around the block and just check the fat and sugar amounts on the side of food packages before you eat it and just eat a small meals 5 times a day and drink lots of water to keep your metabolism working.
Try eating negative calorie fruits and veggies! Like, grapefruit and celery (raw)!
25 pounds is pretty ambitious. Most people recommend shooting for a pound a week, which might be more like 15 by September. But it is certainly possible.
I have had good luck with Weight Watchers. There are lots of systems out there and most of them will work if you follow the steps. I find that Weight Watchers does a good job of teaching you what types of foods to eat and what proper portion sizes are. The tracking and going to the meetings are the two things that have really helped me lose weight. I lost over 40 pounds before I stopped going about a year ago. Since then, I'm up about 10 pounds so I'm back at the meetings until I get closer to my target weight (maybe another 40 pounds).
If you don't want to spend the money, there is a similar free program called SparkPeople, who let you track online and talk to other members. It wasn't enough direction for me but it might be for some people.
One thing that you might try is just to watch your portion sizes. Look at the box or bag and weigh or measure out ONE serving. If you do this every time, you will learn what is an appropriate size. I can't even finish a regular meal at a restaurant anymore, I nearly always box up half for lunch the next day.
Of course, the more you exercise, the more calories you can eat in a day. Some people invest in a pedometer so they can track how many steps. Using tricks like parking away from stores or taking the stairs are a nice way to sneak in exercise. Or a nice walk in the morning or late evening (if the days are hot).
Good luck. I'm sure you will be beautiful and proud of your daughter, no matter how much you weigh.
DH's Dr. said to eat 1/2 of what you normally eat. He gave him 3 months to try and see what happens. This Dr was a personal trainer before becoming a Dr. and in his opinion exercise is not as important in weight loss as the intake of food. ( But walking is good ) Another person lost weight by "grazing" eat something every 2 hours. Small amounts, 5 fruits a day , about 3 walnuts and a tablespoon of craisins or raisins make a good snack, flax seed,omaga3 fish oil. Check with your Dr.
Do not take over the counter diet pills unless your Dr. advises you to. Be good to yourself. Your daughter will be proud of you no matter what.. Meat portions are the size of a deck of cards.Veggies 1 cup, fruit, like an apple/banana is 1 whole small, canned fruit is 1/2 cup.whole grain bread 1-2 slices. If you can wrap your mind around it, my favorite sandwich growing up was yellow mustard on white bread and lettuce...nothing else. Another friend lost weight eating bean burritos as her main meals.
Just use your own common sense. And good luck. GG Vi
Hi,
The best way to lose weight is not to 'diet', but to change your eating habits. Don't focus on how much weight you want to lose. Focus on eating healthier. That way, the pounds will stay off instead of gaining them all back again after the wedding.
Linda :o)
Go vegetarian from now until the wedding. Eat as much fruit and vegetables as you want. You will lose weight.
At the beginning of the year I made up my mind that this is the year that I would take care of me in getting more healthy, feeling better & losing weight. I joined a Lifestyle Management Program affiliated with a local hospital. My doctor ok'd the plan & my insurance paid the bill. I attended a 12 week program which included exercising on cardio machines & a 1 hr. speaker once a week. I lost 25 lbs. I learned to use portion control & eating good food. I learned that there are good carbs & bad carbs. When I finished I joined another program continuing to use the cardio machines & my new knowledge that I had learned in the prior 12 week program. I have since lost an additional 10 lbs. totaling 35 lbs.
I still have another 20 lbs. to lose & I realize that if you lose it slowly hopefully it will stay off. I do not deny myself anything to eat within reason. I weigh things like cream in my coffee & salad dressing which I bring with me to the restaurant. It is not a diet but rather a lifestyle change. I have tons of energy & feel wonderful. I've gone from size 18 to a size 12. Hip, hip, hooray. If I can do it anyone can.
Be determined, have lots of motivation & just do it. I also used the sparkpeople website to post my intake of food for every meal & snack. This held me accountable to eating properly. This is the best gift you can give to yourself. Best of luck to you. Your daughter will be proud of you no matter what. Cherish the day.
No-S Diet, i.e no Sweets, no Snacks, no Seconds on days that don't start with "S". There is a website you can google. I dropped 20 lbs in 3 months without missing any of my favorites.
Hello again ,
I am so grateful for the advice I am getting. You are all very encouraging. I started walking with my friend and am trying to cut back on sweets. Hopefully you will continue to give me your input, it really helps me to stay motivated. Sincere thank you.
Sheila
Hi Sheila, this is Sheila from the USA. I am a Dietary Manager and the only way to lose is using Behavior Modification! Push back from the table when you 'feel full', drink an 8oz. glass of water 30 minutes before your meals (it'll help make you feel full), eat your meals on a salad plate and do not get seconds (this is what I do), use Splenda or Stevia in your drinks instead of sugar or no sweetener at all and the biggest thing to do is don't eat after 7pm, if you 'need' a snack later.. eat a piece of fruit.
Don't try to lose to much too fast, because it will come back on. It is suggested to only lose 1 - 2 pounds a week for the likelihood it won't come back.
This is a page about finding healthy recipes. There are many sources for healthy recipes that limit fats, salt, sugar, and other generally unhealthy ingredients.
Keeping weight off is typically more difficult than losing it in the first place. This is a page about healthy living tips to keep weight off.
