Need Help Losing Weight - Fort Worth,TX

www.sparkpeople.com it was mentioned in another post~~its free, you can get a meal plan for your week including snacks that makes sure you are at the calorie intake you want to be at, and you will not be hungry because of balance and you will probably find you are eating more, just better. at least that has been my situation. I eat better, and much much MORE! I was startled to find my calorie count often around 850-900 calories when I first started logging my food. the problem...my body was hoarding fat and it was totally messing with my metabolism. then I would have sugar crashes and reach for unhealthy solutions for energy.
a multivitamin is also a must. I do a powder one because my body absorbs it better, I like how Dr. OZ says its like an insurance policy. :)
since you sit at a desk, can you change out your chair for an exercise ball? it will require you to be using your core muscles all day. My husband worked with a gal a few years ago who did this. I thought it was so clever! recently I saw it as a "trainer tip" on the biggest loser as well. if you can't get out to exercise bring exercise to what you do. when I worked as a bank teller in between people coming in one of the other tellers and I would have butt clenching contests. we'd engage our muscles--when you have breaks for work, walk. grab your snack and your water bottle and walk. even if its around cubicles. but if you can get outside and walk around the building, or do stairs if your building has them. park way out in the parking lot. if you are late getting there then on your break move your car out to the far end of the parking lot. you might be cussing it when you leave work tired but it will help you get energized again taking a brisk walk. when I was at a desk job I used to walk around the building once then go out to my car. I try parking out at the end of the parking lot on most of my shopping trips as well. just close to a cart drop~~if I'm really pushing myself though I will walk the cart back into the building instead of just putting it in the parking lot. This is on my mind a lot right now since I am working at not just working out but being active. I fight the I'm too tired and if I weren't so tired I could mentality--I have more energy if I do the little things like this and just have to remind myself of it. When I get into a rhythm its easier the first couple of weeks are always hard.
Get creative. and good luck! I'll be rooting for you!

Coming from a former fluffy girl (10 years ago I lost 70 pounds and have haven't gained a pound back, even after having a baby). Here's what works for me (and truly should for all because it's not a diet...it's a way of living):

- No fast food...not even to sneak a fry from your child's plate. This will probably make a lot of people gulp, but again if you want to lose you have to make lifestyle changes. Your body will drop the cravings for that icky stuff, I promise

- No sodas. Really, none. Not even diet

- Start your day with scrambled egg whites - few calories, no cholesterol. Buy the ones that are in a tall carton that say "100 % liquid egg whites." Wal Mart even has a store brand. DROP THE BAGEL...BAGELS ARE NOT YOUR FRIEND. Have a slice of turkey bacon and cup of coffee (your carb is your coffee). Egg whites are also good for the kiddos.

- With a busy schedule, you are best served to pre-cook tons of food and freeze in snack baggies. I make turkey burgers with grilled onions and peppers to freeze and have on hand. I also grill a ton of chicken breasts and cut into bite size pieces and store in baggies in freezer. Have a bag with garden veggies for lunch. If you have a salad, no dressing other than balsamic vinegar.

- With your snack of carrots, toss in some hummus as a dip. Yum!

- Eat tons of soup...broth based or not too fatty (lentil, tomato, tortilla, etc.) Great choice when ordering out too - just cut cheese and chips from the top of the soups.

- Eat almond butter no salt with an apple as a snack. Great protein! (Don't overdo on amount)

- Don't deprive yourself. In a moment of weakness or as an occasional treat, have 1/2 of a dessert. Immediately throw remainder away.

If you can do only one thing at this point, just switch to all whites and a slice of turkey bacon for breakfast - cup of coffee.

Good luck!

That is a busy schedule, hopefully you'll get some good advice from working moms as to how they would manage. As far as the food, it sounds like you are eating pretty good. I would take a look at some things like the bagel for example. I assume it is a large bagel? If it is, go with 1/2 that, make sure it is whole wheat and add peanut butter instead of cream cheese. A large white bagel with cream cheese doesn't offer much protein or good fiber that keeps you full. Plus it is a lot of calories. I would think about more protein throughout your day, add nuts or cottage cheese to your snacks.

I would also look into rescheduling work. Do you take an hour for lunch? Can you talk to your boss and take 1/2 hour lunches and leave earlier. If not, use your lunch break to walk with co-workers. Also, hopefully you and your husband have a good relationship. Why is he playing video games everynight? If he isnt willing to budge much, ask him for two nights a week to help out so you can go for a walk or do a video. Maybe you can do a couple crock pot meals, so all he has to do it scoop it out and serve. While he does that, get in some exercise.

Sounds like you need to work something out. At the rate your going, you'll be burned out in no time, if you're not already. Good luck, I hope you can find some solutions.

Drop the bagel and cream cheese for breakfast ... replace with a Boost drink or protein bar you can get at local vitamin store. Swap your carrots in the afternoon with dry roasted almonds (have fiber and fill you up). Drop the diet soda all together... the soda can actually increase your hunger because your body is looking for the calories it should contain. Add benefiber to your coffee... you can't taste it, but it gives you more fiber and fills you up more.

I don't know what time you have for lunch, but you might find a gym membership close to your work for 30 min. lunchtime workouts. If this is not possible, fidgeting and stretches are something you can do at your desk and can burn some calories. I also do push ups on my counters at home while cooking dinner. It's a little bit of strength training. You can also lift cans, bottles, anything that has weight while cooking, doing laundry etc....

Good luck! Take some time for you and get hubby away from video games occasionally. That baby is both of yours! :)

Talk with your husband b/c his lack of support is completely unacceptable. Ask him to give you 30 minutes to yourself each night and help out!

Remember that 2 sessions of 15 minutes is better than nothing each day! You say you have a desk job, but I would assume that you get a lunch and a break at some point.
-Pack your sneakers and go for a walk
-Instead of calling someone on another floor/ office, walk over to talk with them
- Sounds like "no fun", but you may need to wake up earlier to squeeze it in
- switch from a bagel with cream cheese to egg whites and fruit for breakfast. Carbs burn very quickly and will result in hunger and a "crash" much sooner than a protein-based breakfast. Same goes for snack- pack low fat cheese in addition to some fruit.

Check out the book "Mindless Eating"- it's a pretty good read and a very common sense approach to healthy eating.

People have touched on the issues with your husband, but I'm not sure people have considered the large part this may be playing in your life. First, I think it is better to talk to your doctor about your weight loss and a good weight. It has been proven that the Wii fit does not actually help with weight loss bc it's not actually sustained cardio. Also, stress plays a big part in physiology. Perhaps a high level of stress and being unhappy is contributing to a perception of being hungry all of the time, along with inability to lose weight. You could also try more protein for breakfast and for your snacks. Obviously not knowing you, i could be misguided, but i'm actually a therapist also and people often underestimate the effect of mental health on your body and the rest of your life.

Blood work doesn't tell the whole story, unfortunately. Though it can tell a lot, it can't pick-up all hormones involved in the regulation of hunger/fullness.

The first thing I notice is the bagel. Depending on what kind you're getting, they're horribly bad for you. Don't get me wrong, I LOVE bagels, but I've really had to change my eating as I've gotten into my 30s.

I don't know how Wii is programmed, but there's been a lot of discussion over using BMI as a calculator of weight in recent years. BMI (Body Mass Index) assumes all women have the same build and doesn't account for lean body mass (muscle) that weighs more than fat.

Unfortunately, it sounds like you have much stress in your life, too, and little help from your husband.

My best advice (if financially available) would be to get a personal trainer, a consultation with a Registered Dietician, and put together a game plan. Weight Watchers is always a great option. My husband just joined online because he needed the accountability. I fully support him, though, and I'm fortunate that we share the household responsibilities quite evenly.

Figure out a way to reduce and manage stress, if possible, to keep cortisol levels down and to maximize your metabolism.

My previous company manufactured treatments for people with Diabetes. Both of our products had weight loss as a component based upon hormones that are deficient. Leptin, ghrelin, amylin, GLP-1 are just a few that bloodwork can't detect to determine if they're in the proper proportions but may explain why you're always hungry.

I'd ask your doctor if it's possible that you have prediabetes and see if you can get treated for that as it will help balance out many hormones.

Good luck! It sounds like you're doing a lot of the right things and may just need some more support to help you get to your goals.

C.,
Is there a gym in or near your job that you can get a membership at? My schedule is almost exactly the same as yours ( I have a 16 month old). I HAVE to work out at my gym at work during lunch or else it won't get done. If money is a issue maybe you could atleast walk during lunch (outside your job, at a park, local mall etc). Once you find time to work out try to work out atleast 5 times a week for 45 minutes.
I am constantly hungry as well so I definetly understand where your coming from. I snack all day long! Try to snack on items that are low calories snacks. I love cucumbers and they are low cal so I will slice those and dip them in ranch and have that for a snack. I probably eat a whole cucumber by myself as one snack (otherwise I'll still be hungry) but that's more filling with less carbs (prob like 22 cals) rather than eating a small bag of chips at 150 cals and still being hungry. I do the same with meals. I can't do without starches but I'll eat my small portion of chicken, rice, and a ton of green beans and/or salad to fill me. Green beans are only 22 cals per 1/2 cup so you can eat a ton and still be doing good. I can't really do diets because if they leave me hungry I'll quit. So I just have to find healthier options that will leave me satisfied.
Then I know you said you drink water but you should be drinking 1/2 of your weight in oz of water a day. Did that make sense? :) So if you weigh 100 lbs you should have 50oz of water a day. Otherwise your body retains what you drink. We did a health assesment at work and 75 lbs of my coworkers weight was water! So she was told to drink more. It seems like you eat pretty good you just have to find a way to be more active.
Good luck to you! I am trying to loose 5 lbs so I've been doing a lot of research. Send me a note if you have more questions or need more help.

Oh and I log into sparkpeople.com at work. It can be very helpful. Especially when your trying to decide on healthy eating options.

Is it possible that your husband can either drop off or p/u your daughter from school. When I had working f/t, my husband and I split the drop off and pickup duties. Then you would have time a couple of days per week to exercise before or after work,

Hi C.,

You're overworked and underpaid! Welcome to the club!

Your dilemma is soooo common. You're working so hard that you can't exercise. You are probably not sleeping restfully and all the nutrition that you do get is keeping you going through the day to day motions with no extra energy.

First red flag is get rid of the diet soda. They CAUSE weight gain!

Blood work through a lab will not tell you anything unless something is seriously wrong...if you can find someone that does live blood work it will tell you more.

You actually need more food in the AM than the bagel and cream cheese. If you don't eat enough to get your day going, your body will think it has to hold onto any fuel (your body fat). Blood sugar will actually go up if there is not enough food in the morning and that will also make you hold onto your fat. Breakfast really is the most important meal of the day.

Your lunch is okay as long as your starch is a complex carbohydrate instead of a simple one. For example, a red or a sweet potato instead of a russett.

The other suggestion I have is for you to take an absorbable multivitamin/mineral complex. My husband lost 110 pounds simply by getting the proper nutrition that his body needed. He didn't change his eating habits or his activity level. He has been able to keep it off as well. I recommended this same vitamin to his best friend who lost 50 pounds, my sister-in-law that lost 15 and my friend who gained 10. Nutrition BALANCES your body weight and puts it where it is supposed to be, whether you are overweight or underweight.

The vitamin will also curb your appetite. (Appetite is really for nutrition not just something to fill your tummy.) It will give you more energy so you might be able to find the energy, and even the time, to exercise.

Let me know if you'd like specifics on the vitamin. I'd love to help!

M.

Yes exercising helps BUT the biggest thing is your calorie intake. You have to burn more than you eat. Even brisk walking 3 miles a day or something only burns around 250 to 300 calories. Thats like only burning off 2 cookies or something. So I'm not saying don't exercise but just remember it's more than just that so if there are days when you can't workout you can still be dropping the weight if you are counting your calories. so if you stayed at 1500 calories a day you would start dropping the weight. You can eat whatever just don't go over this amount. Again making healthy choices is better but when I was trying to shed the last of my baby weight there were days I just had to have a Whopper Jr. or whatever and I just did. I just new that was a lot of calories and therefore had to eat less for dinner to make up the difference. But I did it. Lost it all! I'm 5'3 and weight 108 lbs! It's hard to diet but soooo worth it in the end! YOU CAN DO IT!

Here is a healthy diet that will work:
http://www.cinchplan.com/healinghappens
Two meal replacements a day and snacks and tea and vitamins. You will feel like a million dollars. That will be the easy part.

Here is the hard part. Exercise 5 days a week. Plan on that being Monday-Friday but if you are two tired allow yourself 2 days not to exercise and catch up on Saturday and Sunday.
Get up at 5:30am. (That's 1/2 hour) Put on your shoes and head out the door. Or run around your house. But keep moving for 20-30 minutes. The longer the better. You might be surprised at how good you feel after you exercise.

The other option is to get your daughter in bed at 8:30pm. Take your daughter outside and run circles around her for 1/2 an hour. Get it in any way you can! It will be worth it.

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Time to talk to hubby!!! I have signed up for weight watchers on-line and find that it is a great help. It will suggest foods that will help to keep you satisfied until the next meal. It only costs about $20 a month. If hubby isn't going to help then start doing things that will assist yourself. Use paper plates (sorry for the un-eco approach!), Try one skillet dinners. Hubby might find that helping DD with homework is good for their relationship. Believe it of not a five year old can help out a lot. Let her help with mopping, let her set the table, let her get her own items out of the backpack and she can even help make the lunches! Good luck and give yourself a pat on the back for caring about you!