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So...I quit smoking over 6 months ago. I feel good - no great desire to ever smoke again so its now time to attack the next vice....my weight.
Once upon a time, I was very athletic, horseback riding, scuba, cycling, hiking....I didn't give any thought to what passed my lips since I burned it off anyway while I played hard.
Fast forward 25 years....I'm now over 50 with bad knees, a bad back and a profile that horrifies me Lets just say I can't see my toes much less touch them Knees hurt so I'd move less, I'd move less so I put on weight...etc....etc...etc.... Quitting smoking just added another 30 lbs on top. Lets just call that the icing on the cake
I know its time for a "lifestyle change". Now that I'm over smoking I'm committed to it. Its not going to be a "diet". I plan on changing what I eat forever.
Would love some tips - especially for the following....
When I am really hungry between meals is it better to resist or grab a carrot or apple?
Same question for cravings...is it better to have a little slice of cheese (and yes I really mean one small slice) rather than fixating on not being able to have it and risk eating a large quantity?
What the opinion on how often (if ever) I should weigh myself?
Finally, yes - I'm guessing that I need to lose around 85 lbs. Should I have my doctor check me over before I get into this? I'm not really changing my exercise routine yet. My knees couldn't handle it until I get some weigh off of them first.
Eat a small snack between meals...if you are hungry. Try to make it more satisfying. Combine it with some protein and fat. An apple and a small handful of almonds. Carrots and peanut butter. A liilt bit of cheese and crackers.
Think of cheese as a spice. Have a sprinkle here and there.
I think it is better to have a little now than binge later.
Exercise? If you can take a walk. Start with 10 minutes and work up to more, adding 1 minute a day.
I think it would be good to consult your doctor, and see if you are cleared for exercise. See if there are any specific health problems to worry about or that you are on track for so you can modify your diet now to prevent it.
A few tips everyone can agree on: more water, more fruits and veggies, and avoid added sugar. (Sugar in an apple is fine, sugar added to soda is not. If you are shopping for yogurt, look for one with the least added sugar. If there are 2, one with sugar as the second ingredient and one with it as the 8th, go for the one with it as the eighth ingredient.)
Also, portion control is annoying but it is your best friend on the journey.
Eat a small snack between meals...if you are hungry. Try to make it more satisfying. Combine it with some protein and fat. An apple and a small handful of almonds. Carrots and peanut butter. A liilt bit of cheese and crackers.
Think of cheese as a spice. Have a sprinkle here and there.
I think it is better to have a little now than binge later.
Exercise? If you can take a walk. Start with 10 minutes and work up to more, adding 1 minute a day.
I think it would be good to consult your doctor, and see if you are cleared for exercise. See if there are any specific health problems to worry about or that you are on track for so you can modify your diet now to prevent it.
A few tips everyone can agree on: more water, more fruits and veggies, and avoid added sugar. (Sugar in an apple is fine, sugar added to soda is not. If you are shopping for yogurt, look for one with the least added sugar. If there are 2, one with sugar as the second ingredient and one with it as the 8th, go for the one with it as the eighth ingredient.)
Also, portion control is annoying but it is your best friend on the journey.
Yes - portion control is annoying. I went out yesterday and bought myself a new bright shiny scale to weigh my portions on. Thanks for the info
I received my invitation to my 40th HS reunion, held in August. My plan, is to exercise 4x a week, eat less after 7pm, I am sticking to a piece of fruit or veggies and tea after 7pm. I am a night nibbler...PB&J before bed...nope.
I am with Lubby, go to Weight Watchers. Find a meeting near you (they are everywhere) and go. It will answer all your questions. Its very hard to go it alone when you are not sure what to do. You will get a ton of conflicting advice on here. Most good, some bad, some very unrealistic.
Here is the good news about your knees, with exercise they will probably get better. Your back too.
Start small with exercise - baby steps - and then start to challenge yourself. Its a great journey you are about to go on, hard at times, but extremely rewarding and worth more than you will ever know now.
I am with Lubby, go to Weight Watchers. Find a meeting near you (they are everywhere) and go. It will answer all your questions. Its very hard to go it alone when you are not sure what to do. You will get a ton of conflicting advice on here. Most good, some bad, some very unrealistic.
Here is the good news about your knees, with exercise they will probably get better. Your back too.
Start small with exercise - baby steps - and then start to challenge yourself. Its a great journey you are about to go on, hard at times, but extremely rewarding and worth more than you will ever know now.
Although I appreciate the recommendation, I wouldn't be comfortable doing this as a group activity. I'm better doing things on my own. Personally, I've found the advise on CD to be very good as a general rule. Thank you very much for the suggestions!
I had a bit less to lose than you but nevertheless found it just didn't seem to budge. So I started to do a few little things in changing my habits and diet. First I stopped with the crackers and cheese that dh and I always had just before dinner with a glass of wine. Now I have the wine only once or twice a week and skip the crackers and cheese altogether. Then I started to be faithful to a walk 4 times a week. 20 minutes to start. Increased the amount of water I drink, as sometimes when you think it's hunger it will go away with a glass of water. If plain water gets boring you can drink flavored seltzer which has 0 calories. I also have cut way back on pasta meals.. Trying now to eat more veggies. Feeling better all the time. -16 lbs in the past 6 months. It takes time - as we didn't gain it all in a few months. Be patient and take little steps as they all add up to success.
I had a bit less to lose than you but nevertheless found it just didn't seem to budge. So I started to do a few little things in changing my habits and diet. First I stopped with the crackers and cheese that dh and I always had just before dinner with a glass of wine. Now I have the wine only once or twice a week and skip the crackers and cheese altogether. Then I started to be faithful to a walk 4 times a week. 20 minutes to start. Increased the amount of water I drink, as sometimes when you think it's hunger it will go away with a glass of water. If plain water gets boring you can drink flavored seltzer which has 0 calories. I also have cut way back on pasta meals.. Trying now to eat more veggies. Feeling better all the time. -16 lbs in the past 6 months. It takes time - as we didn't gain it all in a few months. Be patient and take little steps as they all add up to success.
Makes sense. If you do the math, it only takes a swing of about 100 calories a day (a few crackers and cheese or a glass of wine or soda) to have a 10 pound impact over a year. You've probably done more than that actually.
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Lets just say I can't see my toes much less touch them
Knees hurt so I'd move less, I'd move less so I put on weight...etc....etc...etc.... Quitting smoking just added another 30 lbs on top. Lets just call that the icing on the cake
Thanks for the info
