I am doing very well with my exercise, but my diet is still so horrible. I need structure. Any suggestions? Books with meals, programs with have been successful for you, etc?

When you increase the amount of exercise you do, especially aerobic, you may gain some weight as your plasma volume increases in order to help your body handle the exercise. This may account for some of your gain. If you pay attention to your measurements you may notice a loss that way.

quote:

Originally posted by Lori4squaremom:
I did that when I was on WW, I realized later (unfortunately it was 15 months and 15 pounds later) that I wasn't getting enough calories.... I wasn't exercising either, which I found later is the key for me to lose weight.

I’m going to have to ask the dietician about the whole thing about “starvation mode” and the slowing of metabolism… I find it fascinating, although I've never experienced it...

I see people on the ww boards claim that they are gaining eating 20 points a day and or 800 calories a day. I both get it and don’t get it…. I can see the body wanting to conserve calories… but on the other hand people on very restricted diets DO lose weight (anorexics, prisoners of war, the contestants on Survivor…)

Plus, just the laws of thermodynamics... it is just physically impossible to gain weight if you are burning more calories than you are taking in.

I think that you are right about the activity/exercise. I personally think that if a person has slowed their metabolism down, lack of activity probably has a lot to do with it. I know in our own family, Nelson doesn’t eat all that many calories for his size and considering that he is a man… but he is REALLY inactive.

But it is a very interesting question... how much food is too little...

The vast majority of people can’t eat too little food for 15 months. Hunger is a VERY powerful urge. Most people will go off plan and EAT before they will eat too few calories month after month. You see that on the ww boards all the time, too. People swinging between deprivation and overeating, and ultimately maintaining or plateauing. I think that is more common.

quote:

Originally posted by windycityattorney:
It has been really frustrating to workout so hard only to gain weight!

I did that when I was on WW, I realized later (unfortunately it was 15 months and 15 pounds later) that I wasn't getting enough calories. I was getting 1050-1300, which is too low for me and my body had gone into starvation mode, which is why I was gaining weight, even though I was counting every single point, and doing everything "by the book". I wasn't exercising either, which I found later is the key for me to lose weight.

quote:

Originally posted by windycityattorney:
I seem to be putting on a few pounds despite the intense exercise and diet changes.

Are your muscles sore? Sore muscles can retain water. Sort think of a swollen, sore sprained ankle. It will make you heavier.

Your food plan looks 110% nutritious! Are the beans in the salad a little more filling? Hang in there. Eating healthier and exercising always pay off, although it can be frustrating to be doing everything “perfectly” and still gain weight. Maybe plan for a brownie or something this weekend… better to plan for it and enjoy than to “accidentally” find yourself having eaten a brownie and then feeling guilty.

My dietician wanted me to write down the time I ate, what I ate (brand names if possible - like Akmak crackers rather than just “crackers”) and the portion sizes. I got a lot out of just one appointment and I still think of her suggestions every single day… even the days that I don’t take any of her suggestions . I think that the appointment was $75. Which works out to 20 cents a day, if I go back in one year. That is actually a bargain!

Hang in there. You are doing well!

I am trying my best to eat balanced meals until I meet with a dietician on Tuesday. The appointment was a little pricey, but necessary as I seem to be putting on a few pounds despite the intense exercise and diet changes. It has been really frustrating to workout so hard only to gain weight!
On a side note, I can't thank each of you enough for your suggestions and sweet support as I begin this journey. Each one of you is truly an angel.

WCA, How are you doing?

I third the recommendation of seeing an RD and not having the experience with the person at your gym turn you off from going to credentialed person.

Many gyms sell protein bars/shakes and their employees get a cut of what revenue they bring in from selling those products.

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Originally posted by GoingSkiing:

quote:

Originally posted by windycityattorney:
I called the nutritionist at my healthclub. She was not very helpful. She recommended shakes and bars as meal supplements for a person trying to lose weight.

Ugh!! You have to watch out... the term "nutritionist" is not regulated... In our phone book, anybody can call themselves a nutritionist.

I'd suggest a registered dietican with a RD degree.

http://www.eatright.org/Public/index.cfm

I second this. I have never had a problem with an RD degree person. I have run into problems and extreme ideas with most all others.

quote:

Originally posted by windycityattorney:
Hmmmmm. What should I add? More meat and carbs? More dairy?

All of the above, really. Make sure the dairy is skim or low-fat, and that the meat is lean, and that the carbs come in the form of fresh fruit or whole grains, and you're good to go.

How much protein should you eat?
The amount of protein needed per day differs from person to person because it is based on how much you weigh. For healthy adults, the recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. For a 150-pound person, that would be about 55 grams of protein per day. Here’s how you calculate your own protein needs: Divide your weight in pounds by 2.2, multiply the result of that number by 0.8 and the remaining number is how many grams of protein you should aim to eat per day.

A boneless, skinless chicken breast has 16 grams of protein. A cup of fat-free cottage cheese has 25 grams. A cup of Kashi GoLean has 13 grams. Based on what you posted for your Wednesday weigh-in and your Thursday meal plans, you need about 80 grams of protein per day and today you're getting about 54.

So yes, get more protein in.

Also, incidentally, the Institute of Medicine recommends that both children and adults eat least 130 grams of carbohydrate per day to ensure that the brain has enough energy to function. So there's another bit of the balance.

I know you don't want to follow BFL, which is totally cool, but you might want to check out the Body For Life For Women book. I've heard it's much gentler for beginners, and that it helps a lot in terms of hashing out the puzzle of nutrition.

Honestly, we all end up with our daily operational guide being something homemade, cobbled together out of what we've read and what we've found works for us, personally. My advice is just to read everything you can get your hands on and eventually you'll end up with your own personal plan. Read, good woman, read!

This message has been edited. Last edited by: LenaDances,

I also would recommend a dietician. You can call your MD and explain to him/her that you are trying to lose weight and that you'd like to meet with a registered dietician, can he please recommend a good one that is familiar with a balanced approach to weight loss.

The key to this is seeing a registered dietician, not a nutritionist....like Denise already posted, anyone can call themselves a nutritionist...it isn't difficult to get a C.N. certificate from a short course on the internet.
Now, just being a R.D. doesn't mean they aren't going to recommend the faddish low carb craze...many are nowadays. Stick to your guns, and they should relent and set up a good plan for you based on their balanced training

Oh, and seeing an RD, your insurance will probably pay for one or two visits.

quote:

Originally posted by windycityattorney:
I called the nutritionist at my healthclub. She was not very helpful.

This sort of reminds me... dh came home one day from getting his hair cut... the women who cut his hair had made some kind of goofy, "Eat or drink this, and it will make your hair thicker and healthier" suggestion. Dh asked me what I thought. I said, "OK... now we are getting nutrition counseling from the staff at Super Cuts! Does that make sense??" He’s 45 years old and looking at some male pattern balding… no food or supplement is going to fix that. And he was willing to try this silly recommendation… and was eating a TERRIBLE diet 99% of the time. It was just crazy.

There are "nutritionists” out there with NO training or certification. Also, don’t take advice from sales people who work in “health food” stores. The Heath food stores in our town sell very few food products and LOTS and LOTS of vitamins and supplements and bars and shakes, powders, etc.

quote:

Originally posted by windycityattorney:
I called the nutritionist at my healthclub. She was not very helpful. She recommended shakes and bars as meal supplements for a person trying to lose weight.

Ugh!! You have to watch out... the term "nutritionist" is not regulated... In our phone book, anybody can call themselves a nutritionist.

I'd suggest a registered dietican with a RD degree.

http://www.eatright.org/Public/index.cfm

quote:

Originally posted by windycityattorney:
Hmmmmm. What should I add? More meat and carbs? More dairy?

What do you like to eat? Maybe try and meet some of the guidelines and suggestions from http://www.mypyramid.gov - and definitely add in some healthy foods which you enjoy!

I tend to do my best when I snack on some mixture of carbs/protein. Some snacks I’ve eaten or seen on the board…

A cup of milk in some coffee and a piece of toast.
A bowl of cereal with milk.
Fruit and p-nut butter.
Whole wheat Bread and p-nut butter.
Crackers and LF cheese.
tortillas and hummus or bean dip.

Every person is different. Sandy usually has a snack of a cup of milk with tea, which wouldn’t be enough for me. But I know that she eats plenty of calories at her meals…

I usually try to avoid processed snack foods. The 100 cal packs of Oreos crisps or Cheese Nips are very popular with some WW’ers, but they just tend to make me want to eat more Oreos. I do much better when I eat real food. Some people do ok with a small amount of chocolate, or pudding, or… but I would have portion control issues… and the more I eat, the more I want. I had a muffin for a snack last week, and spent the next 2 days craving more muffins and cookies and the like.

But, some people really enjoy and do fine with dessert kind of snack.

Everybody has to figure it out for themselves… I just noticed that you posted that you were having a difficult time with your eating and these posted these austere plans… that just didn’t look like enough food to me… And it is VERY hard to stick to a plan if you are not eating enough calories and are hungry.

What would work for you long term? Weeks? Month? Years? That’s your goal.

I called the nutritionist at my healthclub. She was not very helpful. She recommended shakes and bars as meal supplements for a person trying to lose weight. When I asked her if she had seen long term results with shakes and bars, she scoffed and became quite defensive. I think that I am going to pass on conferring with a nutritionist.

quote:

Originally posted by windycityattorney:
Hmmmmm. What should I add? More meat and carbs? More dairy?

It's hard to say without knowing the serving sizes of what you are already eating but, looking at Wednesday & Thursday's meal plans in the What's for Dinner thread, I'd say perhaps more protein (meat, beans or cheese), whole grains and dairy might be beneficial. Also, I'm assuming that your chicken stir fry had a serving or more of veggies in it--if not, more veggies would be good, too. You wouldn't necessarily need to add all that in one day, of course.

Hmmmmm. What should I add? More meat and carbs? More dairy?

quote:

Originally posted by GoingSkiing:
I know that I would not have success eating just fruit for snacks AND a salad for one of the meals...I'd end up too hungry and then I would end up going off my plan.

Denise, I had the same thought when I saw Windy's plan for Wednesday in What's for Dinner. I remember thinking "That looks like an admirably healthy day of eating, but I would be starving." I did note that she had cottage cheese with the salad and I know that CC is a source of protein but, because I don't eat it (hate the stuff), I don't know if the protein is equivalent to, say, 2-3 oz. of meat.

I also agree that the basic structure of Windy's eating plan (3 meals plus a few snacks) is excellent (it is, in fact, the same structure I use) but had the same concern as you regarding adequate calories (and perhaps protein).

PS I think that 3 meals and a couple of snacks is a great structure.

quote:

Originally posted by windycityattorney:
I need structure. Any suggestions?

WCA, Not to be the food police or anything... but I just looked at your food for the past couple of days...

I'm thinking that you might need more calories in addition to some stucture.

I know that I would not have success eating just fruit for snacks AND a salad for one of the meals...

I'd end up too hungry and then I would end up going off my plan.

It is hard to know how much you are eating, as you don’t put amounts in… but to me it doesn’t look like enough calories. If I guess at your serving sizes… I see somewhere around 1,000 calories or less… most people agree that women should not go below 1200 calories. Personally, when I’m exercising, I lose if I eat below 1500-1600 cals and I’m only 5’2” and already at my goal weight.

Eating too few calories, will eventually backfire on you. A lot of people worry about creating metabolism problems… but most of us just get hungry and then get off our plan and then beat ourselves up because we aren’t “structured enough”.

Hope you don't mind my two cents and unsolicited feedback...