Can you help me to loose weight!
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Can you help me to loose weight!
| Mon, 10-29-2007 - 5:16am |
I have asthma and type two diabetes. I need help loosing weight. I have already lost some weight. I went from 292 to 265 in three years. I want to lose about 20 to 50 pounds by summer cause I have a important wedding to go to in the summer. It is my cousins wedding. I am so tired of people looking at cause I am fat. Also I am tired of the comments about my weight. I already know I am fat. What kind of excercise can I do to lose weight and tone up my body. It really upsets me when people look at and set there comments about me being fat. I can not even get a job cause of my weight issue. No one will hire me cause of my weight. It is so time for me to get healthy. Who wants to join me on getting healthy and loosing weight.
Edited 11/6/2007 3:24 pm ET by nikki_lav_2288
Edited 11/6/2007 3:24 pm ET by nikki_lav_2288

Nikki, I read your other post and you will need to watch what you eat better...
Ok I do not drink regular sodas all time. I do drink water alot too. I will try to not drink a regular soda ok.
Christina
As was noted, watch your carbs. A big thing for me is that since I have to (for my own best interest) limit carbs, I should get the most bang for the buck, so to speak - adding carbs with little nutritional value just doesn't make sense. So, if I'm going to have carbs, I want to get some protein, fiber, vitamins, etc from them. Which leads to eating whole grains instead of white foods (white foods like white flour, white potato, white rice, white sugar are not a diabetic's best friends); sweet potatoes if I really want potatoes (which I do sometimes); brown rice instead of white (brown rice has more protein and fiber to it, along with various vitamins/minerals that are stripped out of the white kind); whole fruits and veggies instead of juices (whole fruits and veggies include fiber which helps slow down how they are absorbed, juice is "medicine" rather than food to some extent for diabetics). Among other things, it generally takes a smaller amount of whole, fiber filled foods to feel "full" than it does for the "white" soft foods.
Keeping a food log is something I've found really helpful - sure I could "fudge" the log but what's the point in that? I'd *know* I was fudging it. I track both calories and carbs so I can see where I'm having too much in either category. Because, bottom line, in order to lose weight your calorie "income" has to be less than your calorie "expenses", whether that's from reducing food or increasing activity (preferably a combination of both).
Other notes: do NOT restrict calories below about 1200 per day - if your body senses a 'famine'/'starvation', it will conserve every calorie it can get to survive. Which makes it really hard to lose weight. Better choice is to consume 500-1000 calories per day less than you need as a baseline. For instance, at 195 lbs (down from 215+ this time last year) and a sedentary job/lifestyle, I need somewhere in the area of 1950-2000 calories per day to stay at this weight. If I reduce that to 1450 per day, I'll lose 1 lb per week on average (3500 calories = 1 lb). If I then 'spend' another 500 calories by moving more, that'd be 2 lbs per week. That's slow, steady, manageable. As I hit the next plateau, I can reduce my food more because I'll *already* need less. KWIM? Another way to figure it, is to calculate where you want to end up - for instance, if I want to end up at 150 lbs. Then figure what you'll need to maintain that weight (1500 calories). If I stick to eating that many calories, I'll lose weight slowly AND once I get to that weight, I'll already be able to maintain that because that's what I've gotten used to already. So, based on your stated goal, maybe try for 2000 calories per day of low glycemic, low carb, high nutrient foods.
Water - lots of water. More than you think you need. Don't wait until you're thirsty. The odd thing is that if you don't drink enough water, you'll retain water. But when you drink a LOT of water (compared to what you'd think you need), you'll actually flush your system better. Goes back to that "famine" idea - if your body senses "drought", it holds on to fluids to survive. When there's an abundance of fluids, it can let them flush through. General rule of thumb (may be TMI but here goes): if you pee and it's almost clear, barely yellow, then you're pretty well hydrated. The darker it is (barring other issues), the more water you need to add.
I'll join you - I want to be 15 lbs lighter by this time next year. That's what I weighed before DS was conceived and he'll be 10 in June. My eventual goal is to hit 150 by the time I'm 50 (which is 3 years from now). That's 45 lbs from now, so 15 lb increments seems reasonable.
--Deb