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myrasalman 05-06-2010 02:43 PM

suggestions for dropping about 10 pounds
 
Hi everyone,
I am new at this website.. but desperately need to shed 10 pounds baby fat. i have a wedding to attend of a cousin in june and would like to drop 10 pounds through exercise and food diet.. Please suggest some ideas that have worked for you.. like diets and exercises.

I exercise 4 times a day half hours brisk walking.. i eat about 1500 calories.. I eat 2 boiled or scrambled eggs in the morning and snack with pretzels.. I usually have a salad or wrap for lunch and dinner is usually protein as well.. Please help share some ideas..

Thanks much,
M

almeeker 05-06-2010 03:01 PM

I've been pretty consistently losing 1-3 pounds a week by keeping my carbs, proteins, fats ratio at 45-35-20. Typically I'm aiming for 40-40-20, but keeping the carbs down is always an issue. I also try and push my calorie burn up over my intake by 500-1000 calories every day (1,000 M-F, 500 weekends). I also carry a pedometer and log 10,000 most days, maybe 6-7 out of 8. My calories are pretty comparable to yours, but I've been steering clear of pretzels. They have a lot of carbs and are generally high in sodium, which causes me to retain water. You might consider pushing that brisk walk to a run, you can burn a few more calories in the same amount of time. Or if running isn't an option, add another walk per week, or make each of your walks 10-30 minutes longer, or add ankle/wrist weights? Just a few thoughts. I've been doing housework with ankle weights on and it's starting to show.

myrasalman 05-06-2010 03:03 PM

oh thank you so much for sharing that with me.. i feel I have someone to help me go through this now.. i will stay clear of pretzels as well now.. What do you usually use for snack? I like to have just a little bit of snack so I don't run in to trouble?

Thanks,
M

almeeker 05-06-2010 03:12 PM

I love snack time!!! I usually opt for something with protein, because it's such a struggle. One of my favorite snacks is Greek yogurt with blueberries, well any sort of fruit actually. I also like tuna salad on cucumbers, or cut veggies dipped in Greek yogurt. If I'm having one of those days I might opt for something less nutritious, but more satisfying like a sugar-free chocolate pudding cup, or a fudgesicle. Fresh fruit is always good too. Very occasionally I get a 100 calorie snack pack, but I always want to eat the whole box, so I don't do that very often. Also they have a lot of carbs for my diet, so it's only once in a blue moon. Another yummy snack is sugar-free hot chocolate, or sugar-free jello, or nuts. The best nuts are almonds, but my fave are cashews. I have to be careful to measure them out beforehand and then hide the can in the way back of the cupboard and drink lots of water while I'm eating them, because again, I want the whole thing not just a single ounce.

myrasalman 05-06-2010 03:27 PM

oh thank you so much for sharing such wonderful ideas.. I will try to opt for something like fruit then.. apple maybe.. but you are rite I love snacking as well so that is the most difficult for me as well.

hope we can reach our goals weight.. best of luck to you and me :)

zaba30 05-06-2010 04:18 PM

Hi, everybody! :-)
I'm new here and I discovered this site totally by coincidence and I love it. I'm from Croatia (Europe) and I want to lose 5 pounds until 20th of June. To tell the truth, I would have to lose more, but this is my first goal for now. I've started yesterday...actually, the only thing that was missing in my life the last few years is excercising. I was playing valleyball (active) for 10 years and after that I was lazy for everything :-(
So, now, I have finally started to exercise and pay a little bit more attention on what I eat :-)
I hope I'll have results!!! :-)
I hope WE'LL ALL have results!!! :-))

myrasalman 05-06-2010 05:18 PM

welcome Zaba. I am new as well. My goal is to loose ten pounds by mid June.. I am trying to watch my cab intake but don't get much exercise because I work ten hour shifts, 4 days a week and have a little one at home ;).. if you like we can push each other.. since our goals are pretty same.. let me know!

My starting weight: 145 lbs (May 5 2010)
My goal weight; 135 lbs (June 11th 2010)

almeeker 05-06-2010 05:33 PM

I discovered this site by accident too. I was on another diet site and somebody chimed on to say they loved fitday.com, so I checked it out. I love it too. I've lost a good amount and people keep asking me what I'm doing and I just say "fitday". You are so right it's all about making better choices. I don't think I made choices before I just went along with whatever. Now I try and only put things in my mouth that have enough nutritional value to offset the calories (easier said than done eh?). And I'm trying very hard to become addicted to running, well ellipticalling every day.

jennygoodman 05-06-2010 05:37 PM

Lol...I kind of giggled when you said you were trying to become addicted to running/elliptical. I'm going through that same struggle right now! I have an elliptical machine in the spare bedroom, and the only time I am motivated to use it are at completely inappropriate times (ie, at 10pm when I'm laying in bed and have to get up at 5:30am; or at 11am when I'm sitting at work and can't do anything at all!). Then when I am at home, I have no desire whatsoever to do anything. *sigh* I would probably do better at this workout thing if somebody would handcuff me to the darn machine! :)

Lizzycritter 05-07-2010 12:20 AM

Myrasalman, I work 10 hour days too, but after my daughter I cut back to 3 days a week instead of 4. Now there's 2 kids and dad works nights, which is a bummer, so I understand how hard it is. Exercise on a work day just doesn't happen, thankfully I'm on my feet at work. The weather's getting nicer so I'm trying to get more activity done outside. I got the "garden" tilled up and ready to go (tiny little patch of ground for a few tomato plants). I've been getting the kids out for walks on my days off, weather permitting. If life would stop messing with my gym time (doctor's appointments and hubs getting stuck with overtime), maybe I could make some real progress. I'm still losing but 1/2 to 3/4 pound a week is awfully slow going.

myrasalman 05-07-2010 12:37 PM

Ahhh I understand your situation Lizycritter.. What I do is I take little mini work breaks where I go and walk or do bicycle for few minutes in between work. I work at the hospital so it's nice to have a place to work out for few minutes. I try to stay active and eat healthy but the weight is just taking it's sweet time to come off.

belive it or not i started trying to loose weight in January but it never happened.. and I kept taking it easy.. I am not finally trying to get active and start a healthy routine.. hopefully this time I can achieve my goal of losing atleast 10 pounds :)

almeeker 05-07-2010 01:59 PM


Originally Posted by jennygoodman (Post 10194)
Lol...I kind of giggled when you said you were trying to become addicted to running/elliptical. I'm going through that same struggle right now! I have an elliptical machine in the spare bedroom, and the only time I am motivated to use it are at completely inappropriate times (ie, at 10pm when I'm laying in bed and have to get up at 5:30am; or at 11am when I'm sitting at work and can't do anything at all!). Then when I am at home, I have no desire whatsoever to do anything. *sigh* I would probably do better at this workout thing if somebody would handcuff me to the darn machine! :)

I'm capable of addiction, I just know I am, but getting addicted to working out hasn't happened in years. Now handcuffs, that's shear genius!!! Why didn't I think of that?

I've been getting up early to get my workout in. I usually manage to get 30-60 minutes in, but it seems like I always get started late, so by the time I get done the kids are up and making the usual demands. So the last half of the workout I'm huffing and puffing, shouting orders at the kids and probably driving my blood pressure sky high because I'm not breathing the right way or something. And the later I get started the worse my day starts I swear, because I end up just flat out behind schedule and scrambling - which doesn't feel the least bit "healthy" if you know what I mean. I can say now that the last time I missed my workout 2 days running, by the third day I hurt all over. So slowly but surely my body is getting used to it, and hopefully soon I won't be able to consider going without it at all. Fingers crossed.

farahb7 05-07-2010 02:16 PM

very interesting discussion, i wish i could get addicted to working out too, wouldn't that be nice for a change? it's always harder to get addicted to good stuff! but carbs? sweets? lazziness? man, i'm all for it!!!!!:p
well, this weight loss thing has not worked so well for me, so i better do something about it! i only dropped 1 lb last week after watching carefully what i eat and staying away from my beloved carbs!:(
so i guess i better get my backside off the sofa and start working out sometimes! you ladies think Tony Little's Gazelle is any good?

DeathArrow 05-07-2010 08:33 PM

Almeeker, may I ask..what do you eat? Lol I think I need to cut down on carbs...but everything I ever eat is filled with carbs. In the morning, cereal, lunch a sandwich, snack some whole grain chips, when I get home, yogurt and an orange or a banana or something, dinner some healthy frozen dinner or whatever. I don't know what to eat besides carbs :/ So yeah what do you eat so I can join in too lol.

myrasalman 05-10-2010 12:16 PM

I usually do boiled eggs (2) or an amlette with veggies for breakfast.. When i want a change I do peanut butter and a little bit of honey on wheat bread. For lunch I usually do vegetable salad or chicken (baked).. My dinner is usually pretty big and this is where I need to make a change I think.. Any suggestions for healthier dinner meals would be great. i work out about half hour 5 days a week.. usually brisk walk or bicycle.

almeeker 05-10-2010 01:24 PM


Originally Posted by DeathArrow (Post 10304)
Almeeker, may I ask..what do you eat? Lol I think I need to cut down on carbs...but everything I ever eat is filled with carbs. In the morning, cereal, lunch a sandwich, snack some whole grain chips, when I get home, yogurt and an orange or a banana or something, dinner some healthy frozen dinner or whatever. I don't know what to eat besides carbs :/ So yeah what do you eat so I can join in too lol.

Well I eat 1-2 servings of grain based carbs everyday, always whole grain, low-cal and low fat. Some of my faves are whole grain slimwiches (90 cal), whole grain English muffins (110 cal), 2 rye crisp crackers (60 cal), whole-grain low-fat bread (35 cal/slice), whole grain tortillas (60 cal), whole grain crackers (90 cal), cereal (usually Special K or Kashi), rice cakes (60 cal), whole wheat pasta etc etc. I also eat 3 servings of fresh fruit every day, but I try to keep it mixed up, one banana, one tree fruit (apples oranges grapefruit etc), and one serving of berries (blueberries, strawberries, grapes etc). I eat as many veggies as I want, usually 6-10 servings, but I try and limit ones that are high in carbs to once a week or less, ie corn, peas, beans. So, I eat lots of green veggies, lettuce, spinach, broccoli, celery, cucumbers, etc. Then I try and balance out my carbs with lean proteins, meanwhile not going over my calorie limit. It's tricky, there has been more than one day where I had to eat a couple of cans of tuna for snack or dinner, because my carb intake was skirting 60%. But I'm getting better at it. I find that if I start the day with a big boost of protein, it's easier to stay on track. Some of my fave proteins are: eggs, tuna, protein powder (I put a little chocolate protein powder in my coffee every morning), Greek yogurt, nuts, fat free cottage cheese, bacon, chicken, fish, reduced fat cheese, lean deli meats, beef - just to name a few.

So maybe what you need to do is swap out your morning cereal for eggs, or your lunch sandwich with a salad, and change the snack over to almonds or Greek yogurt. You don't have to get rid of all three everyday, just swap out one or two items and see if that helps. The carbs you've listed are healthy, without question. When I first started dieting, I'm sure that I had days where I ate all those exact same things in a given day. But I found that I lose faster when I keep my proteins up, which doesn't come naturally to me. It makes sense if you think about it. Proteins help build and rebuild muscle, right? So if you give your muscles the right food they are bigger and better, more lean muscle means your body burns fat and calories more efficiently, so consequently you'll be leaner.

farahb7 05-10-2010 01:54 PM

very detailed list, Thank you Almeeker!
another question for you, it was actually wanabefitgirl's question that has got my attention too, how did you decide on your weight goal? i'm shorter than you and i have 125lb as my weight goal, now i'm thinking maybe i need to adjust the goal?

Wylie7 05-10-2010 06:19 PM

Myrasalman, The only thing that worked for me was the bootcamp style workout and tracking my food here. I found I was putting way too many calories into me. I didn't lose much weight for the first while, but I trimmed down several inches. I put on muscle, which is now helping burn the fat. I reshaped my body and I look almost as good as I did before kids. I had 17 lb to lose, and I am almost there (about 0.5 lb to go...) after 4 months.

The only way I can get in my workouts is by going to the gym at work during lunch and doing the bootcamp. I also run when I can get out for 30 minutes without my 2 young kids. If I have to take them along, my 20 minute run takes 90 minutes...

almeeker 05-10-2010 06:44 PM


Originally Posted by farahb7 (Post 10475)
very detailed list, Thank you Almeeker!
another question for you, it was actually wanabefitgirl's question that has got my attention too, how did you decide on your weight goal? i'm shorter than you and i have 125lb as my weight goal, now i'm thinking maybe i need to adjust the goal?

I'm 5'-1 1/2", but I usually round up to 5'-2. I set my goal weight at 120 after quite a bit of research, both on-line and through the medical community. My orthopedic surgeon classified my skeleton as "delicate", which would be sort of funny if you knew me (I've been called a lot of things but "delicate" isn't one of them). But alas it's true, I'm a fat girl that cannot blame her weight on being "big boned". I have tiny feet (size 6.5), tiny hands (wedding ring is size 5), tiny teeth (the dentist goes on and on, it's sort of annoying), the only thing average on me is the diameter of my skull, which my mother will attest to. The only large things on me are my jugs, so I gave myself an extra 5 pounds. Pretty much every calculation I found (on-line or otherwise) said I should weigh between 100 and 135 pounds. My regular doc and my knee doc both recommended that I weigh 115 (smack dab in the middle of the range), given my frame, life style and the condition of my knees and back. My knees are pre-arthritic, one of them has been reassembled more than once, I also have degenerative disc disease.

myrasalman 05-10-2010 07:03 PM

so please tell me if my diet plan sounds right..
I usually have 2 eggs in the morning or Ill have 2 whole wheat toast with peanut butter with milk.
For snack i do banana or apple.
For lunch (salad) with cheese and fat free ranch, tuna wrap.
dinner- chicken with side of veggies usually.

The weight just doesnt seem to wanna come off so i am not sure what to do :(

cjohnson728 05-10-2010 07:43 PM

Hi Myra, sounds like you are making some good choices, but it doesn't seem like a lot of food. Do you know about how many calories you are eating? Are you a not-so-big person to begin with, and how close are you to your goal weight? Also, I don't know if it's the case or not for you, but sometimes being post-menopausal will make the weight slow to come off. Those are just some reasons I can think of. Also, if you have been doing the same exercises for the same time period at the same intensity for a while, your body may have adapted and you might want to think about ways to change it up a little bit.

almeeker 05-10-2010 09:31 PM

Yeah, I'm going to go along with cj on this one, it doesn't seem like a lot of food and although not low protein, not high either. I don't eat the same things everyday, but here's a typical day:

Breakfast: sandwich
Banana (pre workout)
Slimwich
3 thin slices of turkey
1 ounce reduced fat cheese
1 cup of skim milk
1 scoop of protein powder
2 cups of coffee (the milk and protein powder go into the coffee)

Morning Snack:
Apple

Lunch: Taco Salad
4 oz chicken breast
3-4 cups of lettuce
1 medium tomato diced
1/2 cup salsa
1/4 cup fat free sour cream
1 oz reduced fat cheese (optional)

Afternoon Snack:
1/2 cup Greek yogurt
3/4 cup blueberries

Dinner:
6 oz tilapia fillet
1 cup green beans
1 cup diced cooked carrots
1/2 cup cook spinach

This is around 1,350-1,500 calories and close to 40/40/20 give or take.


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