I quit smoking October 1, 2010. It's been 3 1/2 months and I've gained about 8 lbs. I never realized how much of an appetite suppressant smoking really is. I'm ALWAYS hungry
I was overweight to begin with, but now it's really, REALLY getting to me.
Harvey and I decided to buy a treadmill. We were going to wait until spring, but we are actually going to get it at the end of this month. I'm really excited to start losing some weight and getting in shape.
I'm a little apprehensive about how to get started though. I know not to push myself too much, especially at first, but that I need to push myself a little for it to work. I just don't know quite how to start.
I also know that I need to change my diet. While what I currently eat isn't that bad, it really isn't that great either. And I know that I need to really cut down on how much I eat. Part of the problem is that I don't really have very many good ideas about what to eat that is healthy and without eating the SAME THING every day. I really want to get a decent variety so I don't feel stuck.
This is what I have so far for foods:
Breakfasts:
Yogurt
Oatmeal
Orange
Apple
Lunches:
Snacks:
Carrot Sticks
Celery Sticks
Roasted Almonds (Unsalted)
Plain Popcorn
Notice that I don't have anything under lunch? I don't know what to put there. I need something that will fill me up until snack time at 3pm but I just don't know what to eat for lunches that is healthy. As it is, I usually bring leftovers from dinner the night before to work. I suppose I could keep doing that, just make sure I make my portions appropriate.
Another issue that goes along with this: It is a lot more expensive to eat healthier. And we are on a good budget to work on getting debt paid off. I'm not sure that I really want to increase my food budget much.
So, I issue a challenge to my readers (All 3 of you!): Got any ideas for how to go about starting out on the treadmill? Any ideas for breakfasts, lunches, and snack? Any ideas on how to keep to my budget?
If you have any ideas, I'm more than willing to consider them. Please leave it in my comments.
P.S. If you leave a comment as 'Anonymous,' please put your name so I know who you are!
And I do have to say, I'm pretty excited about starting all this. I think it's going to be a great way to start my 30's.
7 comments:
keeley when i started my diet the begining of this year and started working out at they Y I joined a website denise austin. it was like a two week free trial but you had access to all the menu's so you could print the recipes for when the trial was over. but you picked and made a calander and also had excersizes for you to do every day that i incorperated in my daily work out. i had lost 17 pounds in three months. of course then i stopped and had some issues but after the baby am excited to start again. the food was really good! lots of variety and flavor! Laura T
Good for you! I need the same motivation! For lunch I would suggest getting a few Smart Ones and also maybe a lean meat that you can grill on the Forman or outside each night and eat that with whatever other left overs you have. I was advised to eat the yogurt later in the day as a snack due to the sugars, it apparently isn't that great for you in the morning, who would have though?! The smart ones are really pretty cheap and with the meat if you're only purchasing a few per week it doesn't seem to make that big of a difference (Just a thought). As far as the treadmill goes, start slow with walking briskly for at least 30 minutes each day. Progressively work yourself to running. Once you're feeling better and like your getting it, remember that every 15 minutes beyond your 30 is an extra pound each week. I'm not expert, but these are a few tips I have gained from a friend who is a personal trainer. Good luck and I'll hopefully get the same motivation soon :)
P.S. Soda kills a diet and bananas will help with foot cramps when you first start!
Meghan Glissmann
Keeley, Aunt Suzan here. Losing weight can be hard. Be patient with yourself as you adjust to your new lifestyle. And a BIG CONGRATS on quitting smoking!!! I am so proud of you. You have taken a big step to improving your health and your daughters' lives.
Obviously, I have struggled with weight for a long, long time. This past year, I may have finally found the key for me. I have dropped fifty-five pounds since I saw you last July. I still have that many more to go, but I am on the right track. ;o)
One secret to not feeling hungry is to eat frequently. Small, fiber-filled meals will help you feel fuller longer. Also, remember to get enough fat... it gives you energy and helps you feel full.
Lastly, I disagree that eating healthier costs more than eating junk. When you eat healthy foods, you eat less. And watch your grocery ads for the specials. You will also be teaching your girls to eat right early in their lives and hopefully help them avoid the weight struggles so many members of our family have. THAT is worth a lot of money. ;o)
I do not count calories. I think calories fall into line naturally when you choose the right foods in the right amounts. Here is a sample day for me:
7:30AM Breakfast- 1 cup coffee with 2T cream or creamer, 1-2 scrambled egg(s), 1 piece thin-sliced whole wheat toast, 1/2 cup fresh berries OR 1 cup high fiber cold cereal with 1/2 cup berries and 1 cup skim milk (half on the cereal/half in a glass)
10:00AM Snack- 1 apple OR pear OR a cup of berries OR 1 cup yogurt OR a small handful of nuts
1:00PM Lunch- 1 1/2 cups of salad with lettuce, a small handful of chopped ham or a hard-boiled egg, 2T shredded cheese, 1/2 tomato, 1T dressing OR 1 tomato with tuna or chicken salad OR 1 1/2 cups homemade veggie or chicken noodle style soup OR leftovers from dinner the night before.
4:00PM Snack- 1 cup yogurt OR small handful of cut up veggies (sometimes with ranch dressing as a dip) OR a piece of fruit OR small handful of nuts or trail mix
7:00PM Dinner- 4-6 oz. broiled or baked meat, fish, or poultry; 1/2-3/4 cup steamed veggies (things like broccoli, green beans, asparagus, cauliflower, leafy greens, or summer squash); 1/4 cup of fruit (homemade Splenda-sweetened cranberry sauce or unsweetened applesauce) OR baked/roasted starchy veggies (winter squash, sweet potato, carrots, turnips, etc.); 1 cup skim milk OR 1/2 cup whole wheat/high fiber pasta with 1 cup meat sauce; small side salad,;1 cup skim milk OR 1- 1/2 cups stir-fried meat and veggies over 1/2 cup brown rice or whole wheat pasta, 1 cup skim milk
9:00PM Snack- WW frozen treat OR a couple pieces of low-carb chocolate OR a piece of fruit (something sweet!)
Whenever I run my foods through FitDay, the calorie count usually comes out somewhere between 1100 and 1800 calories for the day. But I try not to focus on that too much. I am looking to see that my day is well-balanced. ;o)
BTW, FitDay.com is an excellent tool as is RealAge.com. Until your treadmill comes, you might trying the walking videos on RealAge. Leslie Sansone leads a terrific walk-in-place routine that is wonderful for beginners. And it is free! Here is a link: http://www.realage.com/videos/?bclid=5030523001&bctid=16661825001.
Also, if you can wait until July for your treadmill, we have one we are looking to give away. We could bring it to your dad's for the Fourth of July BBQ. Just let me know.
In any event, I feel in control. I feel better health-wise, I have more energy, I am not hungry, and I am losing weight. For now, that is all I am asking. ;o)
Oh! Aunt Suzan here again. I also agree very much with your cousin, Meghan. Stay away from soda pop. Diet or regular. It kills a diet. If you MUST have something like it, drink unsweetened iced tea. OR have an occasional SMALL soda to satisfy that craving... "occasional" means once (or less) a week, not once a day! LOL
And I should probably note that when I mention having chocolate, I am having a bite-sized piece of DARK chocolate. It satisfies that sweet craving and is actually good for you... in small doses. ;o)
COngrats on quitting smoking that's wonderful!
You can google couch to 5K and its a great walk/run program for beginners. Just set small goals - like 2-3 times a week at first. You can also look at great things online about using your kids as your weights (lay on the floor and do airplane with them, etc.) - so you don't feel like you are neglecting them either.
I struggle with lunches too but if i buy a big bag of salad and leave it at work I have that with a small side of our dinner leftovers. It seems to work and I do get my veggies in every day. A protein filled breakfast also helps you feel more full. Right now Darcy turned me on to egg beaters so I made a frittata (basically scrambled eggs w/veggies) and portioned it out for the week of breakfasts. Put some salsa on it and its about 100 calories for breakfast and SUPER healthy. Good luck!
Congrats on finally quitting!
I agree with Meghan - start walking for 30 minutes. I have three CDs from Denise Austin that I downloaded to my iPod. They start out relatively easy and get harder. There are two "walks" on each CD. The second CD mixes fast walking with jogging. Haven't made it to the 3rd yet but hope to soon! I always started my walk at 3 or 3.2 mph and go a litle faster as you get comfortable. With the CDs I was going from 3.4 to 4 mph. You are welcome to copy them if you like!
As far as food, you don't have to buy the fat free stuff. Just remember to use everything in moderation. Instead of mayo on a sandwich, I use hummus (garlic or spicy pepper are awesome on turkey). Eat lots of fruits/veggies and chicken and fish. If you decide to get Smart Ones, try to drink lots of water because there is so much sodium in them. Eating them too often will cause you to retain fluid - same goes for canned veggies.
I have lots of really good recipes if you want some. Good luck!
Congrats on quitting Keeley! I quit myself in November 2009. I know the feeling of always being hungry. lol
Hope you all are doing well!
Daniel
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