(10-28-2014, 11:53 PM)Galactus Wrote: Sure, I can tell you how I am doing it, it's still a work in progress. The first thing I did was decide I wanted to get the weight off. Then I downloaded about 20 phone apps that had helpful tracking, I settled on the one I liked best (myfitnesspal). I started just tracking what I was eating. Not doing anything but just logging what I ate, when I ate it, how many calories I was actually eating. After about two weeks I started to review on average how many calories a day I was eating. It became very obvious that I was eating way too much. I saw single meals that were 3000 calories or more, and crazy stuff I was doing. Armed with that knowledge I looked into all the obvious choices, bariatric surgery, pills, weight watchers, and all the programs. I met a nice lady at my Dr office that was a nutritionist and we started talking. I realized that if I went for surgery there were major complications I was not interested in, and at the end I would need to change my diet completely anyway. I found nothing that was going to work for me from what I saw. So I continued to log the food and look at the results. I started researching, and talking to the nutritionist and seeing her monthly. I began to realize that if I just made more intelligent choices and swapped some foods for others I could reduce what I was eating calorically speaking and start eating less. For example rather than have 5 hot dogs and buns, or 5 sausages with however much pasta I could eat meatballs with lower fat content chopped meat and rather than having 1200 calories of sausage I could have 800 calories of meatballs. Instead of a pound of pasta I could eat 12 ounces, another 400 calories down. Rather than have two plates of fried shrimp for 2000+ calories I could have two plates of shrimp cocktail shrimp and have only 400 calories of food but still have those huge portions. Instead of a 16 ounce rib eye steak there was 16 ounces of pork sirloin, 1600 calories vs 560. Each change was a small step, not too painful, just baby steps. then I'd go talk to the nutritionist and she'd suggest "try eating this instead of that" and we'd look at the calories, and go step by step. Eating less calories with the same sized portions resulted in the same fullness and relaxation of eating and yet the result was less calories. Less calories less to becoming fuller faster. I soon found I didn't need all that pasta, and instead of regular pasta I started eating lower carb pasta, and high grain pastas. All those lower calories started to change me by eating less without knowing it really or rather without feeling it. Then I began noticing that I didn't need two plates of shrimp, a plate and a half was enough, and I didn't need a pound of chopped meat, and so on. As I kept keeping track of my calories I saw they were coming down first by 10% then 20% then week by week less and less. At some point someone asked if I could get by on 3500 calories a day, so that became the goal. Then 3000 became the goal a month later, I stayed there for a while, then I started to notice I was just eating less 2500 calories a day became the usual just all by itself, and slowly but surely I just started eating less and less, and I was full. It's been a hard rough road, and I still have many days where I'm not happy about what I'm eating. I've posted many times that I can't bear to look at another carrot but I persevere and I have learned to be happy with the small goals, like another 5 pounds gone and another and another, and well before you know it you have changed everything you are eating, eating less and the results, well you can see them on the scale. You can also see them on the calorie counts. I think the most important thing to do is take stock of what you are doing, and know what you are eating. I hear many people say things like "I'm eating all the same food and still gaining weight" and things like that. Well, that is rarely the case. If you take the time and log it you'll see you are eating more and that is why you're gaining weight. It's a day by day thing though, and even now I have my days, but I keep going and changing things as I see my mistakes. Frankly quitting smoking was far easier than this ever is. I mean you decide no more cigarettes and then you don't smoke again, but I can't stop eating so I must keep modifying what I do eat. Much harder, but hey at the end of the day it really is worth it, at least for me. I wish you all the best, hope I helped you.

(10-28-2014, 11:53 PM)Galactus Wrote: Edited 10/29/2014 by special request from PhyllisBalboa;

Sure, I can tell you how I am doing it, it's still a work in progress. The first thing I did was decide I wanted to get the weight off. Then I downloaded about 20 phone apps that had helpful tracking, I settled on the one I liked best (myfitnesspal). I started just tracking what I was eating. Not doing anything but just logging what I ate, when I ate it, how many calories I was actually eating. After about two weeks I started to review on average how many calories a day I was eating. It became very obvious that I was eating way too much. I saw single meals that were 3000 calories or more, and crazy stuff I was doing.

Armed with that knowledge I looked into all the obvious choices, bariatric surgery, pills, weight watchers, and all the programs. I met a nice lady at my Dr office that was a nutritionist and we started talking. I realized that if I went for surgery there were major complications I was not interested in, and at the end I would need to change my diet completely anyway. I found nothing that was going to work for me from what I saw. So I continued to log the food and look at the results. I started researching, and talking to the nutritionist and seeing her monthly.

I began to realize that if I just made more intelligent choices and swapped some foods for others I could reduce what I was eating calorically speaking and start eating less. For example rather than have 5 hot dogs and buns, or 5 sausages with however much pasta I could eat meatballs with lower fat content chopped meat and rather than having 1200 calories of sausage I could have 800 calories of meatballs. Instead of a pound of pasta I could eat 12 ounces, another 400 calories down. Rather than have two plates of fried shrimp for 2000+ calories I could have two plates of shrimp cocktail shrimp and have only 400 calories of food but still have those huge portions. Instead of a 16 ounce rib eye steak there was 16 ounces of pork sirloin, 1600 calories vs 560.

Each change was a small step, not too painful, just baby steps. then I'd go talk to the nutritionist and she'd suggest "try eating this instead of that" and we'd look at the calories, and go step by step. Eating less calories with the same sized portions resulted in the same fullness and relaxation of eating and yet the result was less calories. Less calories less to becoming fuller faster. I soon found I didn't need all that pasta, and instead of regular pasta I started eating lower carb pasta, and high grain pastas. All those lower calories started to change me by eating less without knowing it really or rather without feeling it.

Then I began noticing that I didn't need two plates of shrimp, a plate and a half was enough, and I didn't need a pound of chopped meat, and so on. As I kept keeping track of my calories I saw they were coming down first by 10% then 20% then week by week less and less. At some point someone asked if I could get by on 3500 calories a day, so that became the goal. Then 3000 became the goal a month later, I stayed there for a while, then I started to notice I was just eating less 2500 calories a day became the usual just all by itself, and slowly but surely I just started eating less and less, and I was full.

It's been a hard rough road, and I still have many days where I'm not happy about what I'm eating. I've posted many times that I can't bear to look at another carrot but I persevere and I have learned to be happy with the small goals, like another 5 pounds gone and another and another, and well before you know it you have changed everything you are eating, eating less and the results, well you can see them on the scale. You can also see them on the calorie counts.

I think the most important thing to do is take stock of what you are doing, and know what you are eating. I hear many people say things like "I'm eating all the same food and still gaining weight" and things like that. Well, that is rarely the case. If you take the time and log it you'll see you are eating more and that is why you're gaining weight. It's a day by day thing though, and even now I have my days, but I keep going and changing things as I see my mistakes. Frankly quitting smoking was far easier than this ever is. I mean you decide no more cigarettes and then you don't smoke again, but I can't stop eating so I must keep modifying what I do eat. Much harder, but hey at the end of the day it really is worth it, at least for me. I wish you all the best, hope I helped you.

(10-29-2014, 07:31 PM)GrammaBear Wrote: I've downloaded the My Fitness Pal app to my PC and started the food log today. I was quite surprised that I took in way more sodium than I needed.

It is inspiring for me to read and learn how other people are managing their weight. For so long I've tried and tried but gave up due to discouragement. Perhaps this time I can take those "baby steps" that will lead to better health for me.

(10-29-2014, 07:31 PM)GrammaBear Wrote: Perhaps this time I can take those "baby steps" that will lead to better health for me.

(10-29-2014, 07:31 PM)GrammaBear Wrote: I've downloaded the My Fitness Pal app to my PC and started the food log today. I was quite surprised that I took in way more sodium than I needed.

It is inspiring for me to read and learn how other people are managing their weight. For so long I've tried and tried but gave up due to discouragement. Perhaps this time I can take those "baby steps" that will lead to better health for me.