Do you know any meals to encourage weight loss?

[dvsxx6]

hey everyone..

well lately i've noticed that i'm gaining weight more weight because i'm unsure of what kinds of foods to eat. i'm actually 105 LBS, not heavy, definitely not overweight but my body is getting flabby. i eat a lot of rice and junk food, and i love beer [& i don't want to give this up!..].

 

people say i look so much healthier and better than when i weighed 90-95 Lbs. I used to work out 5 times a week and I basically ate the same foods every day so I would maintain my weight of 90-95 LBS. My old diet consisted of the following:

 

Breakfast: Oatmeal

Lunch: a 6 inch roast beef sandwich from Subway & baked lays chips

Dinner: Roasted chicken with a spinach salad

 

after awhile, I kind of just gave up. How I longed for an oatmeal or chocolate chip cookie. Then another, then another... then by the time I knew it, I just started eating whatever the heck I wanted. I'll admit, I love/loved every minute of it. But I got to get back in the groove of things and I'm unsure of what steps to take to attain my weight loss goals. I know I'm afraid of depriving myself from all those foods that I once deprived myself of, but I figured back then that I really didn't need it anyway and food shouldn't be something to look forward to. Food shouldn't be used as a sort of reward, and if it's seen that way that's when I'll get fat

 

I feel conflicted because I miss my old self. I miss how my cheekbones were more defined and how I wasn't noticeably flabby. Now..before you say that 105 is light and I am crazy to be concerned, let me say that I never had an eating disorder or compulsion. I can't stand depriving myself of eating or even to think of throwing up. I want to do things in the healthiest and most natural way. I know that counting calories isn't everything when it comes to weight loss [which was something I used to base my old diet on]but now I've learned that protein helps a lot when trying to lose weight.

 

Does anyone know a meal plan or certain foods to eat that will encourage weight loss? Preferably something that doesn't require a lot of cooking because I really suck at cooking. Lol. I don't want to get into that trap of eating the same foods every day because not only will my body develop a resistance against these foods, I'd get terribly sick of eating the same things as it gets extremely boring and it also made me moody at times. I know there's a psychological/emotional aspect to why I'm eating junk foods/why I let myself go/etc, but for now I want to work on what kinds of foods I should eat so that I can deal with the emotional side simultaneously. It's still a work in progress.

 

Any suggestions? thanks guys

[underpants]

How tall are you?

 

I'm short at 5'2" and 108-110 I think is optimal for me. Anything under and I look "gaunt" according to worried faces. Collar bone okay, sternum (not so sexy).

 

Sounds like lifting some weights might help with the flab. This will give definition. Muscular curves are sexy. As we age stuff moves a little and we get curves. Just keep the curves as tight as possible and it's all good.

 

If you weigh that little I think changing up your work out routine might serve you better then a diet. Although, cookies are delicious and evil.

[dvsxx6]

How tall are you?

 

I'm 5'1. I actually embrace being short hehe.. but when I gain weight, it's a little more noticeable because I don't wana be pudgy & wobbly.. 'short and pudge' eek.

 

I'm short at 5'2" and 108-110 I think is optimal for me. Anything under and I look "gaunt" according to worried faces. Collar bone okay, sternum (not so sexy).

Agreed. The weight you are is ideal for your height. Being that I'm 5'1, the doctor said anywhere between 105-110 is great, but how I feel is important. And yes, we definitely do not want to look gaunt.

 

 

Sounds like lifting some weights might help with the flab. This will give definition. Muscular curves are sexy. As we age stuff moves a little and we get curves. Just keep the curves as tight as possible and it's all good.

I'm starting to hit up the gym again which is great, and I'm excited about becoming more active again. What do you do to maintain your figure?

 

 

If you weigh that little I think changing up your work out routine might serve you better then a diet. Although, cookies are delicious and evil.

 

I agree about changing my workout routine. But I realized that it's not just alll about the work out. Just cause I work out, that doesn't give me the right to eat whatever I want. Though that would be redundant considering I'd be thinking in circles. Eating McDonalds + working out = pointless and somewhat retarded. lol. Overexertion for nothing kinda thing. But anyway, thanks for your input and yes, cookies are soo bad but yet sooo good

[directx]

You might want to try to slowly adjust your eating habits. Like, I am a big fan of 'eating like a king for breakfast' . Eating like a prince for lunch, and eating like a pauper for dinner.

 

I also like to eat whole grain crackers or bagels with hummus for breakfast as well. Its filling.

 

I would kill the fast food and start bringing your own meals.

[underpants]

I don't know. I think when I do work out regularly 3-4 times a week I do find myself able to eat a little more then if I don't. I also find myself craving eggs and bananas for some reason.

 

When I am at my peak I run or walk very fast around 3 miles 3 times a week. That with 3 times/week at the gym pumping some weights. Not super heavy but enough to feel it. If you have not done weights don't start of heavy, this will hurt you. I also have an incline bench at home along with some weights. Somewhere during this hot summer I laxed with the outdoor bit. However, I am in the process of joining a new gym and so I too am fighting it with you.

 

I also find that smaller portions more often are often suggested. I tend to skip alot of meals and that is not healthy nor does it help lose weight. I am just a lazy eater.

 

Stay the heck away from fast food. That commitment alone will probably help you loose weight.

 

Good luck, fellow little.

[SierraMarie]

I'd say the beer and junk food are a big factor. Those two things alone can make you gain weight. If you ate moderately healthy, as in SOME junk food and beer, and did nothing you would probably still be thin. And when I say some, I mean a junk food item every few days, and some beer maybe only on the weekends.

 

I eat whatever I want basically, with limits on the junk and fast food(which is basically the same thing) and I'm pretty sedentary. I don't really drink. I don't work out or anything but I do live my life, and I stay thin. So again, I'd have to say it's the beer and junk food. Anything is better than beer, if you have to drink. Beer is just empty calories and makes you gain weight, hence the phrase "beer belly".

[Enema]

I'd say it's going to be exercise more than diet changes that get you to the shape you want to be.

 

As for food, everyone knows what they should and shouldn't eat...

 

There's no magic food that makes you lose weight, but there's food that makes you put it on, and you know it!

[dvsxx6]

thanks everyone for the great tips!

 

i agree, beer and fast food would be my demise.. and at times, it IS! drinking alcohol/beer/cruising @ a friend's place, goin out, etc is a very easy way to have fun [esp. living in hawaii. though as beautiful & unique as it is! honestly, though, at times, hawaii s very limited in things to do, considering we live on a small island... sure, we have the beaches, but how many times can you go the beach or go to clubs [which btw, involves drinking, which is what we're talking about lol] and fast food is cheap, though i do limit myself as far as what i choose to eat at those greasy, nasty a.ss. places].

 

my weight is pretty steady for the moment at 105 and i've been blessed that i'm able to drink a lot and not be overweight for my height [5'1]. thank god for that.

 

i'll admit, it does get a bit overwhelming to work out at times because shoot, sometimes you just don't want to fit that into your busy schedule which makes you become lazy and flabby. regardless of where you live, life is crazy fast not matter what, and sometimes you just want to kick back and watch some tv. working out is the last thing i want to do at times. it seems like a chore, which is horrible because it should be something that i should be looking forward to because i KNOW that'll give me the results and i KNOW it'll make me feel better in the long run. the exertion [sp?] is what's setting me back. if i just DO, and not THINK, i'd be just fine. but talk is cheap, and i have to take action.

 

if i cut the beer and occassional bad foods out of my diet, it'd work WONDERS in terms of my ideal weight goal which is 90 LBS. maybe that's a lil' unrealistic, but believe it or not, i was at my healthiest when i was at 90 LBS. i'd eat 3 WHOLE meals [sometimes more, which is actually better for my metabolism, or anyone's metabolism for that matter, 3-5 small meals/day] and i count oatmeal as a meal because it is healthy with a lot of fiber and protein. also, i'd eat roast beef sandwiches [homemade] for lunch and fish/chicken with brown rice and steamed veggies for dinner usually, that would be healthily prepared, which was suitable for my diet. it was great. i think it's my party/beer lifestyle which is f-ing me up, royally. that's why i have to move outa hawaii cause honestly, people here have waaay to much party on their minds. and they are juuuust as obese as other people in the mainland. we aren't all about the hot toned bods you see on t.v. sure, that's just all hype and not reality. but anyhow. off the tangent. i've just got to cut the beer and bad foods and i'll be good. as for meal plans, that is just something i still need help with. just because i work out , that doesn't necessarily allow me to eat whatever the hell i want, though i wish it'd be that way. but then again, that'd mean i'd have to work off the crap/mcdonalds/jack in the box foods eventually [aka deliciously greasy goodness] and have to work 10x as hard for absolutely nothing. boo..

 

but anyhow, thanks for everyone for responding. i really appreciate all the comments. take care all. and hope to hear what you guys have to say!

[yergawd]

I lost 30+ lbs all I ate was tuna and mustard for about 2 mos. Also once I started eating again I had a strong mint in my mouth so everything tasted the same. I was eating only healthy food and only for fuel. exercised 4-6times per week. A little extreme, but -30lbs +4pack

[SoHotZanzibar]

I lost 30+ lbs all I ate was tuna and mustard for about 2 mos. Also once I started eating again I had a strong mint in my mouth so everything tasted the same. I was eating only healthy food and only for fuel. exercised 4-6times per week. A little extreme, but -30lbs +4pack

 

That's a very interesting approach! I have thought I had heard everything, but nothing what you described. How did you ever come up with that?

[norajane]

The lack of variety in you diet means you are missing out on a lot of nutrients as well as getting so bored you can't sustain the diet.

 

Fruit: eat fruits. They don't require cooking, and they are packed with vitamins and anti-oxidants, and they taste so good! Plus, they're filling. You can use them as dessert most of the time instead of cookies, or for breakfast, like blueberries and yogurt. Hell, add berries to your oatmeal and it won't taste so bland.

 

Vegetables: You are already eating spinach salad. It's not much harder to add some cherry tomatoes, sliced up cucumber, sliced up red and green peppers, carrots, whatever to that salad. You can go with a Greek salad and add olives, a little olive oil and crumbled feta cheese to your tomatoes, cucumbers, and dark lettuces. Some even like a bit of sliced onion. Point being, all those things are good for you and don't require much effort to add to your daily diet. Spinach alone is not nearly enough - the lack of variety means you are missing out on a lot of other nutrients.

 

Protein: There are a lot of other places to get protein besides beef and chicken. Those eggs, for example, that you crave when you work out more - one large egg has as much protein as an ounce of beef or chicken or fish. Cheese, yogurt, and milk also have lots of protein. Go for the plain yogurt and add your own berries, go for the lowfat milk, or an ounce or two of cheese. The protein actually helps fill you up and builds muscle, which reduces flab. A handful of peanuts also has a lot of protein. As do soybeans, so try soy milk instead of regular milk for your cereal. Baked potatoes, and beans also have protein. Add plain yogurt to your baked potato instead of sour cream, or a little grated cheddar cheese.

 

White rice, white flour, and white pasta have virtually NO nutritional benefits, except for some potassium in the rice. Brown rice, whole wheat flour, whole wheat or spinach pasta are better. If you eat pasta, steam an equal amount of vegetables and toss those in with a little chicken - then you at least are getting more of a balanced meal. Get your beef sandwich on whole wheat or rye instead of white bread. Get rid of the white rice, and try different grains, like basmati rice which has iron.

[Kipp]

Here is a quick fix. First you need to raise your metabolism, but naturally. If you drink, and I mean drink at least 1 ounce of Apple Cider Vinegar in the morning this will naturally trick your thyroid and raise your metabolism. It is one of the body building tricks they don't tell you. Also I need to know how tall you are because you don't seem to weigh too much from what I've read so far. Another simple thing to do is replace to of your meals with low carb protein drinks. I said low carb not no carb. You have to have carbs. One thing some people neglect and mainly women is heavy weight training. Remember this 1 pound of muscle burns 5 pounds of fat. You've got next the beer or liquor or atleast cut it to once a week. Avoid going to any crazy High protein diet because it will mess your system up. Believe it or not your body is telling you something if you look better with a little more weight on you and sometimes people who get to thin end up flabby. It would help if I had a picture of you or tell me who you compare yourself to and if I had that I could guide you to where you want. I have trained many women in fitness and in body building.

[yergawd]

That's a very interesting approach! I have thought I had heard everything, but nothing what you described. How did you ever come up with that?

 

I was an amatuer fighter for years, but going back to college really cut into my work out time. after I got divorced I was determined to get to my original weight. I got the tuna idea from one of my other friends that's a fighter. I should have mentioned he went to a fight in vegas after doing this and collapsed barely a minute into the match and was rushed to the hospital. He had been doing this in combination with EXTREME exercise. his body was shutting down. I wasn't exercising to the degree he was. The mint trick was my own. It started out I hated vegetables, and wanted away not to gag on them, so in comes altoids. Then I started doing it with all my food and followed a precisely balanced meal program. Now I eat the same plan but look at food like fuel only. Kind of miss savoring a burger but it's more than worth it:)

[Trialbyfire]

I'm a little under 5'3" and 105 lbs. Pilates, yoga, swimming and walking have been my exercise routines this summer. This year has sucked for water skiing, snorkeling and tubing and I've dropped my kick-boxing.

 

I was looking at your snapshot of your daily meals. I would dump the lays chips, any dressing for your spinach salad and ensure that there's no skin or fat on your roast chicken. I'll admit I don't do this because I focus on healthy eating most of the time but if I get a craving, I will bend to it.

 

Increase your metabolism through exercise and don't eat a meal at minimum, 45 minutes after any form of exercise so your body burns while it's still revving.

 

Btw, I'm not buff/cut but relatively toned. I'm not into the muscular look, more the longer, leaner not clearly defined muscles.

 

-edit: Oh, I forgot to mention high fibre. Make sure you eat multi-grain or whole-wheat whenever possible. Snacking on a piece of celery burns more energy than the energy content of celery itself.

[funkify]

I haven't read your post properly but in response to foods helping you 'lose weight' it really comes down to calories in vs out. You need a slight calorie deficiency to lose weight healthily.

 

There are foods however that will help you not binge and snack. Try drinking at least 2LT water a day. Usually we think we are hungry when in actual fact we are just thirsty. Water helps enormously with unnecessary snacking.

 

Secondly, try having equal amount of protein and carbohydrates with every meal, and try to get your carbs from Low GI fruit/veg rather than breads/cereals. If you want to have some bread make it gluten-free. Eg. Dinner: palm-sized portion of salmon/lean chicken breast with a good helping of steamed vegetables. Protein is more satisfying than carbohydrates.

 

Eat every 2-3 hrs even if you're not hungry, even if that means having just an apple in between lunch and dinner. Once you go without food for more than 3 hours your body goes into starvation mode which will slow down your metabolism.

 

Try that and see how you go