topic Encouragement for weight loss and healthy eating in Staying well

Encouragement for weight loss and healthy eating

Doolhof — Thu, 12 May 2016 23:41:15 GMT

Hi Everyone.

I am just going to put this title out there and see what happens. Later on I will try to add old thread titles relating to this issue.

People may have wonderful weight loss stories to share, ideas on exercises that are beneficial, reducing binge eating tips etc.

Healthy recipes will also be welcome. Maybe even healthy foods you enjoy but your family consider to be rabbit food! Ha. Ha.

Unfortunately for depression sometimes means binge eating and comfort foods. A carrot just is not comfort food to my brain! I need to find ways to rechannel that way of thinking!

All ideas and thoughts are welcome here!

Cheers for now from Mrs. Dools

Encouragement for weight loss and healthy eating

Doolhof — Fri, 13 May 2016 08:52:53 GMT

Today I really felt like eating chocolate, but I had none in the house. I know where my husband keeps his stash!

I went to the cupboard, had a look to see what he had left, picked up a chocolate bar then put it back.

I selected a banana from the fruit bowl instead and went out into the garden away from the chocolates in the cupboard!

Now all I need to do is adopt that strategy more often!

Encouragement for weight loss and healthy eating

topsy_ — Fri, 13 May 2016 09:16:27 GMT

And maybe get your husband to change his hiding place LOL !!!

Well done for today though. I don't think I could be that strong. I do like bananas however.

Encouragement for weight loss and healthy eating

Doolhof — Fri, 13 May 2016 22:53:13 GMT

My husband actually has a large safe and he occasionally talks about putting his chocolates in that! I don't know the combination to the safe.

My other problem is ducking into the shops after work for a couple of items we need at home. I always seem to find my way to the chocolate isle! Hopefully some determination will keep me away from that section of the supermarket.

Then you get to the check out...it isn't just little children who want what they see. Ha. Ha.

Encouragement for weight loss and healthy eating

Doolhof — Fri, 13 May 2016 22:56:36 GMT

Why You Crave Carbs, Sugar and Chocolate When You're Depressed

Do you find that you crave carbs, sugar and chocolate when you are depressed? It's not unusual to find these foods irresistible when you're feeling down. But why does that happen? This article explains the science behind mood-related carb cravings and the connection between food and mood.

The Serotonin Theory

One theory about carb cravings is that people may be eating them in order to trigger the production of serotonin , a neurotransmitter that plays a role in mood regulation.

In other words, eating sugary and carbohydrate-rich foods may be a way of self-medicating depression.

Certain studies seem to back up this idea. It has been found that a meal high in carbs tends to raise serotonin, but a meal high in protein or fat may actually lower it. Also, this effect might be stronger in foods with a high glycaemic index, such as confectionary, which cause a higher peak in blood sugar levels.

The Role of Tryptophan

Tryptophan is a precursor of serotonin (meaning, your body needs it to produce serotonin). It's been proposed that foods high in tryptophan can promote a positive mood, while not having enough tryptophan can depress your mood. Tryptophan is often found in protein-rich foods, such as seafood, eggs and poultry.

Chocolate Cravings

It's not just sugar that we crave. There's chocolate. Certain alkaloids have been isolated in chocolate that may raise brain serotonin levels.

Scientists now speculate that "chocoholism" may actually have a real biological basis with a serotonin deficiency being one factor.

Not only that, chocolate also contains 'drug-like' constituents including anandamines, caffeine, and phenylethylamine, which exert a powerful influence on mood. So, when people claim to be addicted to chocolate, it could well be that the one-two punch of chocolate plus sugar is satisfying their need for more serotonin.

Some info from the internet

Encouragement for weight loss and healthy eating

Doolhof — Fri, 13 May 2016 23:00:30 GMT

How to Cope with Food Cravings

When stress or sadness strikes, your first impulse may be to pick up a biscuit or chocolate to help you cope. But overindulging in sweets can lead to weight gain, guilt and further depressed feelings. What can you do to cope with these urges? Here are a few tips from the experts:

Be honest with yourself about how deep your problems with food go. If overeating has become a way of life you may have an eating disorder that requires professional assistance to overcome.

Certain medications can stimulate appetite or blood sugar problems, including those for the treatment of depression and bipolar disorder. Other drugs, both prescription and over the counter, may influence appetite as well. Discuss with your doctor or pharmacist whether any of your current medications may be affecting your appetite for sweets. You may be able to find an alternative that doesn't send your cravings out of control.

Become aware of your emotional triggers for eating. The next time you pick up a "comfort food" ask yourself why you are eating it. Bored? Do something you enjoy other than eating. Feeling neglected? Pamper yourself with a bubble bath or a good book.

Distract yourself by doing something else. Chances are the craving will pass.

Exercise. Exercise stimulates the feel-better chemicals called endorphins and improves your mood.

Drink a glass of water. Sometimes our body mistakes the feeling of dehydration for hunger.

If you're hungry, eat, but eat well. Sugar cravings are the strongest when you are hungry. Eat good foods with a promise to yourself that if you want it you may have a dessert after your meal. Chances are you won't even want it once your hunger is satisfied.

If you slip, don't beat yourself up over it. You're a work in progress. Mistakes will happen. Dust yourself off and keep trying.

Don't completely deprive yourself. Find healthier substitutes for what you're craving. Try eating a sugar-free chocolate pudding instead of that large chocolate bar. Or allow yourself a small portion of the dessert that you really want. No food is totally bad. It's the quantity and frequency that count.

Eat intentionally, rather than mindlessly grazing all day. Keeping a food journal.

There are some great ideas here I am going to try to adapt into my life!

Encouragement for weight loss and healthy eating

Guest_1055 — Mon, 04 Jul 2016 13:04:02 GMT

Hey Mrs D

I was just wondering how you are getting along with eating healthy?

I too am along this journey of eating healthy foods that benefit our bodies. I am transitioning over to a plant based way of eating actually. And I have come from a diet that had lots of junk in it. I am only going very slowly though like baby steps.

And also I totally get where you are coming from in regards to the chocolate.

Shell xx

Encouragement for weight loss and healthy eating

Doolhof — Wed, 06 Jul 2016 07:11:08 GMT

Hi Shelley,

I had forgotten about this thread! I am not doing all that well with the diet actually!

M&Ms were on special int he supermarket the other day, I have never seen them priced so low. I couldn't resist them! Ha. Ha.

Recently it was my Birthday too so friends and family gave me chocolates! I had three birthday cakes as well. I dislike wasting food even when I know it is not good for me.

I didn't think it would be very good to give the cake to the chooks either.

I tried taking cake to a meeting but another lady had brought alone food as well, so I still managed to take cake home. It is now in the freezer...with even more cake!

At the end of this month I'm having an operation on my nose and sinus. I'm not looking forward to it but it needs to be done. That is making me a little stressed which adds to my depression and emotional eating!

I do find it harder in winter to eat fruit. Our house is so cold and I don't like cold food in winter. I even warm my drinking water up these cold days. Guess I could cook apples and eat them warm!

Just need to change my thinking a little.

Thanks for rekindling this thread!

Cheers from Mrs. Dools

Encouragement for weight loss and healthy eating

Lost_Girl — Fri, 08 Jul 2016 07:57:27 GMT

Hey Mrs. Dools and Shell and anyone else reading this!

Happy belated Birthday Mrs.D!

I just did some searching to see what weight loss threads existed here in the BB forums and found this one.

You have some terrific info from the web there Mrs.Dools and I encourage any new readers to scroll back and have a read.

I am a huge comfort food eater. I often eat chocolate when I am very down, especially dark chocolate, and I do feel like it lifts my mood albeit short term. The unfortunate side effect of eating chocolate is the weight gain, particularly when you're unwell and not exercising at the right amount for the calorie intake. And when I binge on choc...I really binge...think whole blocks, full packets....

I have been suffering from chronic pain in the form of a tension headache that I have had continuously every waking moment since August 2015. Strong pain meds take the edge off but are still not enough to allow me to function normally. Prior to getting pain relief I had become depressed and suffered from anxiety about having to return to work and interact with people. I still struggle talking to people in person. Antidepressants helped dig me out of the black hole I was in and the pain meds now keep me on track.

Since August last year I have gained over 30kg in weight and I need to lose it for health reasons. I have tried to do this with my own choices but still find myself binge eating when I feel sad or eating bad foods because they are easy to make when I just don't feel up to preparing healthy foods.

So, I have signed up to Lite'n'easy and I start next Wed. I used them to lose baby weight many years ago but that was only 8kg and I was healthy. The good thing about the program is I know mentally I can only eat the food they give. Knowing there's a limit I am hoping will make it easier to stay on track. 30kg is no small number. I plan to share my story here in the hopes it might help motivate others and help me too by keeping me honest. I will share some info on the type of food and portion sizes too as you may want to put together healthy options at home. There is a free internet app on myfitnesspal that you can enter food and track calories too if you want to do it yourself. I will start posting next Wed with details of my journey.

Wish me luck!

Carol

Encouragement for weight loss and healthy eating

Doolhof — Sat, 09 Jul 2016 10:14:09 GMT

Hi Carol and Everyone else,

Thanks for adding to this thread Carol. I do wish you well with your wanting to loose weight.

Pain and depression do not help at all do they! I have had back problems for decades now thanks to a couple of car accidents and also working in an aged care facility without adequate lifting devices. The combination can make it difficult to reduce the amount of comfort food I consume.

We do have a fruit bowl on the kitchen bench which actually does have real fruit in it! I do find it easier to eat in the summer as I mentioned before.

When I am eating "sometimes" food a little too often, I try to eat it in the morning and early afternoon. My theory is that I am still up and mobile, so some of my activity must make a difference at using all that sugar for energy!

During the winter I like to eat a lot of soup and try not to have too much bread with it, or bread without loads of butter.

Eating dates, dried apricots, nuts and seeds in moderation is beneficial for me as well.

The main thing for me is discipline!

I will be very interested to follow along with your healthy eating plans and ideas Carol. Wishing you all the very best in this very positive and healthy endeavour.

If you happen to slip up now and then, that is okay, the main thing is to get back on track...says me who ate quite a few Maltesers today!

All the best to all of you who want to be healthier!

Cheers for now from Mrs. Dools

Encouragement for weight loss and healthy eating

Lost_Girl — Wed, 13 Jul 2016 02:36:08 GMT

Hi Mrs.Dools,

You have some great strategies there. I think discipline is key. I am working with the mindset that I can only eat the food given from liteneasy so that will be how I discipline myself.

Sorry to hear about your back pain. I think the pain will be my biggest challenge. When it gets bad I want comfort food. I have been trying to think of a substitute to food but have yet to think of something. I think I will have to wing it and see what happens.

Day 1 breakfast(food ideas for followers)

Today I had egg benedict for breaky. There was a piece of ciabatta bread the size of my palm with some english spinach, an egg and 2 pieces of rindless bacon topped with about a tablespoon of hollandaise sauce.

It was really tasty.

For morning tea I had a mandarin but any fresh fruit can be eaten (not bananas).

I am doing the 1200 calorie diet. If you want to do it yourself you could use myfitnesspal online and add your food in that you eat and it will count the calories for you. That program also allows for exercise if you add exercise you get some calories back!

I am not exercising with this diet due to my pain levels at the m ok ment. My hopes are that the weight loss will help in some way with reducing the pain levels (at my neurologist's suggestion). At the very least I may feel better about myself 🙂

One of the things I have struggled with on this diet before is getting to day 6 and 7 and only having a choice of 1 or 2 meals for dinner and not feeling like what I have ordered. This time around I ordered an extra 5 dinners so I will have more options. I am hoping this works.

My scales are out of batteries so I will get that fixed then I will share my scary statistics too in the hopes that it may motivate the readers out there!

If anyone else wants to add their story here or add tips for others please do. The more the better!

I know I tie my weight to my self esteem so I am hoping this weight loss journey will help with my happiness. I have enough other things making me sad right now. The weight is something I can control so today I start to control it.

Happy Wednesday everyone!

Carol

Encouragement for weight loss and healthy eating

Lost_Girl — Wed, 13 Jul 2016 03:54:47 GMT

Ok batteries in scales....

I am 170cm tall and currently weighing in at 98.2kg (which actually means I have lost a few kg already since the last time I weighed so yay me!).

Ok. 98.2kg and the goal is 70kg

My old GP told me I should aim for pre baby weight which is 65kg but 70kg puts me in a size 10 and I am good with that.

Wish me luck all!

I will keep updating meal ideas and check in weight once a week.

Encouragement for weight loss and healthy eating

Guest_1055 — Wed, 13 Jul 2016 04:12:00 GMT

Hey Mrs D and Carol

You have both inspired and encouraged me to keep going on this plan that I have been on. So thank you very much. Today for breakfast, which was very filling. I drank a smoothie that had almond milk, banana, oats, almond butter, cinnamon and maple syrup. Except when I went to retrieve the maple syrup from the back of the cupboard, it was practically empty. Somebody had put it back that way. Might of been me??? So I used coconut sugar instead.

Conclusion with this smoothie, make sure the banana has tiny black spots, as it is much sweeter that way. It is good if you need something quick for breakfast. Might try apple next time instead of banana, to see what that tastes like. This recipe was from " Cooking With Plants", so credit goes to the lady from that YouTube Channel.

And good on you Mrs D and Carol.

Love

Shell xx

Encouragement for weight loss and healthy eating

Guest_5218 — Wed, 13 Jul 2016 05:52:58 GMT

Yes Carol, I most definitely wish you luck. And you too Mrs Dools and Shell.

This is a good thread and I will be following your progress. I guess I am lucky in that I seem to have maintained a healthy weight and remained the same for what seems like forever. I know clothes I wore 15 years ago, still fit me and I still wear them. Ha ha, no excuses to buy new clothes therefore. If the old ones still fit ........... (-: I did put on a few kilos after I turned 40yo, but I was a lightweight up to then. Now I fit nicely into the middle of the healthy rate for BMI readings. So I dont really have any great tips for you.

I do know Carol that you are a very determined lady, and I'm sure you will make this work for you. You have set an achievable and sensible goal by the sounds of it. I dont know why your GP would suggest 65kgs, as that seems a little extreme to me. I did just check your BMI stats with the height and weight you gave here. 70kgs puts you into the normal healthy range, so thats a good thing to aim for. We need to be sensible about this! Mind you the BMI is not the be all and end all, but it is seen as a reasonable guide.

Very best of british luck to you all ................

Sherie xx

Encouragement for weight loss and healthy eating

Doolhof — Wed, 13 Jul 2016 23:33:04 GMT

Hi Everyone,

I see there have been a few posts here since I last checked in, that is excellent!

My sister is staying for a couple of days, so don't know how good I will be food wise with her sweet tooth encouraging mine!

It is excellent to see friends here willing to help and support each other. That is fantastic. I do need some of your determination Carol!

One thing with any diet is to be sensible about it and check it out with your Dr if necessary, that goes for exercise as well.

Another thing I need to do is to stop making excuses for not sticking to a healthy eating plan, like my sister is coming and so on. I do find it difficult to say NO to the old dears whom I care for in their homes. They like to make me a cup of tea and offer a plate full of biscuits and home made goodies!

At one ladies' home I had one biscuit and she wanted to put the rest in a container for me to take home with me!

Determination. Will Power. Discipline! Oh dear.... Ha. Ha.

I may not be checking ion for a couple of days with visitors here, wishing you all the very best all with your healthy eating.

By the way Carol, your breakfast sounded delicious as did Shell's smoothie!

All the best ladies.

From Mrs. Dools

Encouragement for weight loss and healthy eating

Lost_Girl — Wed, 13 Jul 2016 23:38:46 GMT

Hi Sherie,

Thanks! It has been hard for me. I had my appendix out just before I got married and started gaining weight after that but only a little. Before that I had been a waif. People often called me a coathanger or skeletor. My hubby used to complain when I first met him that I had a bony bottom lol. I was flat chested too which is a far cry from the size E I am in now.

I put on weight after having my kids. I lost it after the first. It was harder after the second with having a broken tailbone but at 70kg I was happy and looked healthier in a size 10 than the size 8 I had been which is very skinny for my height. I had gestational diabetes with my third and then struggled to find time to lose the weight and just when I started getting on track and was eating well and doing zumba 3 times a week I broke my shoulder and you know the rest. So I don't feel like me being this weight. I want to feel like me again.

The food so far is great. Yesterday lunch was a multigrain sandwich with mustard relish (no butter), corned beef spinach and tomato. I had a green apple and a small packet of grain crackers with rock salt (about 10 crackers the size of a 20 cent piece). For dinner I had spag bog, enough to fill a small dinner plate. The meat sauce for the spag bog has little meat but lots of tomatoes and carrot onion and probably other hidden veg, maybe capsicum. It is a very fine sauce and super tasty. The spaghetti itself doesn't look to be wholemeal but I would guess it's low gi. It was nice and filling.

Day 2, breakfast is almond toasted muesli with skim milk and 1 slice of fruit and muesli toast with a teaspoon of butter. The portion size for the muesli is about 1/2 cup. This is much less than the full bowl I would normally have if having cereal.

So far I am not feeling hungry. If anything it was hard to eat all the food yesterday. I did still feel like something sweet last night but I had kept the apple from afternoon tea and had that after dinner.

So far so good.

Carol

Encouragement for weight loss and healthy eating

Elizabeth CP — Fri, 15 Jul 2016 12:15:41 GMT

Good luck Carol with your diet. I'm in the middle of week 3 of my diet. It is fine when I'm eating at home & in complete control of what I eat but find it harder if I eat out eg visiting family or if I go out to appointments etc round meal times where I would normally rely on snacks to tide me over. Despite that I'm doing reasonably well. I have lost 3.5kg so far but it is slowing down now. I need to lose another 10kg to get to what I was a few years ago after doing the same diet. I stayed at that weight for a while but put on a lot of weight over the last year since I couldn't exercise due to injuries & ate too much including junk due to depression.

I am doing 30min exercise a day. I usually walk & try to include climbing a long flight of steps (115 steps) 2-3 times to increase the effectiveness of the walk. I have a chart printed on the fridge with the list of food to be eaten each day & I tick these off throughout the day. This helps me keep track. It includes a minimum of 5 serves of vegetables/day, 2 fruit, 3 dairy & 2-3 protein foods, 3 tsp oil or avocado or margarine, & 3 serves of carbohydrates ( cereal, slice of bread, rice, potato or pasta) & twice a week you can have an ïndulgence"eg sweet biscuit, chocolate etc. I find the amount of carbohydrate restrictive but I have to go without something to lose weight. I get hungry just before mealtimes but otherwise I am OK. I feel better on the diet. Before I often felt uncomfortable & bloated from eating too much & felt very tired.

I find this diet works for me because it is prescriptive in what I need to eat which I find helpful but it is flexible in that it is up to me what particular foods I eat in each category, when I have them & how they are cooked. It also means I can make the same foods for my husband but just give him extra when required.

The important thing is finding a diet that suits you and your circumstances & a diet based on good nutritional principles. Fad diets might work short term but lead to more problems because they are unhealthy & impssible to stick to.

Encouragement for weight loss and healthy eating

Lost_Girl — Fri, 15 Jul 2016 14:00:35 GMT

Hey Elizabeth,

Sounds like your diet is going great. What sorts of foods do you get to eat? I am posting mine here to give people ideas on healthy options (especially if there are people reading but not posting). I'd be interested especially in the dinners as I find it hard to replicate a lot of the liteneasy ones.

Today I had muesli and 1vpiece of wholegrain toast with 1 teaspoon butter and vegemite for breaky. Kiwi fruit for morning tea. Nachos for lunch which was 10 corn chips 2 tablespoons of grated cheese, 1/2 cup of bean/meat mix and a cup of tomato salsa (fresh cucumbers/tomatoes). Afternoon snack was fresh berries and cherries with 1/4 cup plain yoghurt.

I actually felt a bit better today and took the eldest 2 kids to a movie. I had forgotten to have lunch before I went which was silly but we went spur of the moment because I felt ok. Anyway I ended up eating some popcorn to tide me over. Then I had lunch and afternoon tea for my dinner and then skipped my actual dinner....I think it will work out ok calorie wise as the dinners are the largest amounts.

Cheers,

Carol

Encouragement for weight loss and healthy eating

blondguy — Fri, 15 Jul 2016 16:37:34 GMT

Hey guys

before my ground zero anxiety attack (the 1st mega one) I was a size 30 (girls 10) That was 1983.

Sitting in offices and vehicles (and comfort eating) I went up to a 36 for about 2 years in the 1990's.

Been at a consistent size 32" in denim for about 20 years. I had to wake up about my weight...it was so hard doh

Breakfast...Banana......or 1 piece of toast with black salt (vegemite)
Lunch...220g can of fish...maybe a small cracker with it
Dinner....Vegies and a steak...or a piece of fish
Add heaps of garlic....and that why I am still single and trim (just having a go at myself lol)
I havent had a roast since the early 1990's.......oh my lord...I miss it 😞
Trivia: In 1997, Canada wouldnt allow Vegemite as an imported 'food' unless Kraft Australia reduced the sodium content by 50% . Kraft Australia refused. Welcome to yobboville....

Love you guys

Mr Woof! xx

Encouragement for weight loss and healthy eating

Elizabeth CP — Sat, 16 Jul 2016 10:25:54 GMT

Today I went out to a church function and went off my diet during the day. Back on board from now on. Normally for breakfast I have oats with a few sultanas & sprinkle of coconut and some yoghurt & milk and a banana or orange. I usually leave it sit for a while so the oats soften in the yogurt.

Lunch I have some tinned tuna or 2 eggs with a slice of bread & some salad. Sometimes I have made a vegatable soup to have instead of the salad.

Tea I normally have meat & vegetables with either pasta, rice or potatoes. This is sometimes cooked as a stir fry. Other times I use my electric frypan & cook everything with just a spray of oil. I vary the vegetables some fresh & some frozen. I often have fruit with yoghurt or custard (made with skim milk) for desert. I like doing baked apple in the microwave.