I need to lost 25 pounds but uneducated!

[K1990]

I also posted this in the 18-24 fourm.  Since my miscarriage last May I gained 25 pounds simply from eatting so horribly, plus 10 pounds was gained while pregnant. My fiance and I are getting married next June, so 2010 and then probably get off of the pill then and start trying for a baby 3 months later.  So I have pretty close to 2 years before we even start trying for a baby.  My goal is to lose that 25 pounds by that point.  I have always had a hard time sticking to a diet and I guess part of it is because I don't really know what I should be eatting.  I know I should lower my calorie intake but how much protien, fiber, potassium, and all of that a day... or does that matter?  I just don't know a good meal plan or good things to eat.  My other issue is I don't exercise much and I would join a gym but they make me so uncomfortable that I can't handle it.  I live in an apartment so there isn't any room for exercise equiptment so I guess I don't know what exercises are good that can be done around the house.  I just want to get back in shape but I do have a tumor in my leg and it does interfer with some exercise.  I can't go on runs and sometimes can't even bike so neither of those things would work that well.  Any ideas on any of this would be great.

[Niffer991]

Can you try and replace your cheat times with something sweet or similar that is not so rich in calories? Things like bananas help curb peoples sweet cravings. Other than that never have candy around you, and make sure you never get so hungry that you'll eat everything.

We all have our weekenesses so I do understand just try and stay strong and I am wishing well for you.

Jen

[K1990]

I was doing so good yesterday and part of today but then pigged out on candy...  It is my weakness!! (As I sit here eatting sour worms!)

[Niffer991]

For a portion of rice, pasta, oatmeal, fruit, vegetables, etc think of the size of an apple. for high fat foods such as cheese think of the size of your thumb. If you hold a fist with both hands and put the two hands together than that gives you a rough idea of the size of your stomach. Wow our stomach is smaller than we let it be as most of us stretch it out. Never let yourself get very hungry as that is why we overeat so take snacks of fruit and veggetables so you never get starving hungry.

Stop eating before you are full, and eat slowly. I understand the addiction part and you are unable to stop once you have started so only cook or make a small amount as it makes it hard to eat more. Never buy junk food and carry it in your house. Try drinking 8 oz water before each meal as it will help fill up your belly.

The percetage of fat, protein, and carbs are a percetage of daily calorie intake. Depending on your weight I would say 50g + of protein approx just as Skailark said.

[Skailark]

This is the recommended guideline for women -

Caloires - 2000

Protein 50 grams

Fibre 25 grams

However I think taking anything between 1200- 1500 would be recommended when trying to lose weight. Do you keep a food journal at all? Keeping a food jouranl certainly helps you monitor the amount of calories being taken in. Studeis show that people who maintain a food journal lose more weight than those who don't

So for the beginning try to recored your food intake.
Set a goal using the weight tracker in the forum here. I would recommend you set a goal of 1-2 pounds a week.

As for your exercsie walking is a good place to start.May be a swiming session?

Try participating in the forum discussions, meet the other wonderful people of this commuity and share your journey with us.... If you need any support advice or motivation we are always here waiting to help you!

[K1990]

Also how many grams of protein should you have a day and how much fiber should you have a day?

[K1990]

Thank you so much.  How do I know what is a good size potion... I know at dinner I eat a ton, one because we don't often eat at home because of busy schedules and when we do eat at home I always cook my favorites.  I just don't know how to say no!  

Now for the percentages you mentioned... is that how much we should have daily?

12-20% Protein
60-65% Carbs
25-30% Fats

[Niffer991]

How we look at weight loss is very important as if we "diet" we feel as if we are depriving ourselves. Try thinking of I want to feel healthy and then when we overeat or eat high fat foods they don't make us feel very good.

12-20% Protein (eggs are the best total potein, but any meats are good (except pork)
60-65% Carbs (whole grains, fruits, vegetables, no suguars)
25-30% Fats (less than 10% should be saturated (bad) fats)

Always remember fats take 4 hrs to digest, protein 2 hrs, and carbs 30 min +. Saying this, realize snacks and late night foods should pretty much be carbs as they are digested very quickly. The only exception is liquid foods like protein shakes as they are already pre digested.

Drink approx 3 Litres of water per day, avoid eating late at night. Portion control is very very inportant. It will take approx 3 days to shrink your stomach, if you are used to eating big meals, but then it will become easier to each 5 or 6 small meals.

Try and introduce a lot of fruits and veggetables, and definately try and pay attention to hidden fats. Dairy products are not neccessary as they are mostly very high fat and a poor source of protein. If you are looking for your Calcium then try these:
Salmon
Tofu
Rhubarb
Sardines
Collard greens
Spinach
Turnip greens
Okra
White beans
Baked beans
Broccoli
Peas
Brussel sprouts
Sesame seeds
Bok choy
Almonds
Calcium fortified foods
Or take calcium citrate supplementation.

In addition, yes you should definately be aware of potassium/sodium ratio. We need 5 part potassium and 1 part sodium 5:1, but most foods are high in sodium and low in potassium. The body very easily depletes the body of pottassium so consume pottassium rich foods like these.
Baked Potato + Skin
Bananas
Oranges
Apricots
Avocado
Strawberries
Potatoes
Tomatoes
Cucumber
Cabbage
Cauliflower
Chard
Bell pepper
Eggplant
Squash
Crimini mushrooms
Brussels sprouts
Turmeric
Parsley
Spinach
Broccoli
Tuna
Halibut
and don't forget "no salt" as regular salt is sodium based but no salt is pottassium based and you can get over 1,000mg of pottassium with just a little bit of no salt. Consuming less sodium and more pottassium will allow the body to retain less fluid.

I hope this helps, I have much more information just ask me if you have any specific questions.

Jen

[fourkidcrazymom]

I lost 30 pounds just by eating less, drinking mostly water, and keeping active, from the time I get up to the time I go to bed I never stop moving.  I'm no good at diets either, so I just eat smaller portions and I have actually lost 4 lbs in just the last week.