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Summer Weight Loss Thread

Ariadne

Veteran

I know we've had weight loss threads pretty regularly here and some of our members have had wonderful successes with their goals. I poked around for a recent thread but couldn't find it, so I'm starting one myself.

I've been wanting to lose 15-20 pounds (maybe more) for a while. Adopting the Chickadee and adapting to life as a mom took priority for the last year+ and although that's obviously still the case, I'd like to start to work on my weight loss goal again. Who's with me?

I want to start with a simple meal plan. My goal is to focus on whole foods, especially fruits and veggies. Counting calories does not work for me because I cook too much from scratch, often off the cuff, and it takes hours to input everything. I've tried that approach before multiple times and I always give up after a few days. I don't believe in restrictive diets and I don't believe in eating food I don't like. Here's what I'm thinking of doing:

Breakfast:
Smoothie (I have 3 versions: banana-soymilk-peanut butter-stevia, banana-orange juice-pineapple-raw coconut oil-spinach or kale-stevia, blueberry-yogurt-lemon zest-vanilla-stevia).

Morning snack:
Fresh fruit and nuts of some sort (today was a small handful of cherries and a few homemade sugared pecans)

Lunch:
Whole grain crackers & cheese, or whole grain grilled cheese, with raw veggies and fruit

Afternoon snack:
??? I could use suggestions for this. Probably more fruit, or maybe a small piece of dark chocolate. If I'm out and about, Praeventia chocolate cookies from Costco (so good!), which have a ton of antioxidants as well as inulin. I also have some small, simple ice cream sandwiches that will probably make the occasional appearance

Dinner:
Big salad. I would love salad ideas. I have about 8 variations written down right now that I can post if others are interested. Some are based on greens and others use veggies and other ingredients but not lettuces.

Evenings: Tea, maybe a small snack like a piece of fruit, or a piece of dark chocolate (by piece I mean the size of two postage stamps or so).

Weekends:
On the weekend I will probably cook one dinner that is more "substantial". Pasta, soup, grilled natural sausage, homemade pizza, quiche, that kind of thing. I have a lot of ingredients like that in my cupboards, fridge and freezer and I can't afford to waste them. Leftovers will be used as a "side dish" to big salads on weeknights, or as lunches for my husband and daughter. I also plan on a glass or two of wine on weekend nights.

Exercise: I don't have much time for focused exercise, nor money for a gym membership. Realistically, I can manage daily walks with my daughter in the forest, scraps of yoga in the mornings or evenings, and possibly the odd jaunt to the elliptical in our housing complex, plus daily toddler-chasing and housework.

Any ideas or suggestions for me? Anyone else want to join in?

I think my current weight is 168 pounds (I'm 5'8") but I'll confirm tomorrow morning.

64 replies

Latest reply was from Lynne

Polly (thunalata)

Veteran

Hi Brianna - just wishing you well on your journey!

I really like the way you're planning to do this and just thought I'd share things that I found successful with my own personal weight loss first stage (7-8 lbs - it's about time to start on the next stage as I've reached a plateau) as they seem to fit in a bit with you - my main philosophy was a more healthy diet and not over-eating - I haven't stopped myself eating anything and instead have focused eating on more of the healthy things (and that's meant I haven't felt so much like unhealthy things).

I did it in 'babysteps' (Flylady, anyone?), one or so at a time until I built up the following rules:
1. Drink 1 pint of water when I get up and 1 pint of water at lunchtime (I know it's supposed to be little and often but this suits me better)
2. Don't go more than 3-4 hrs without food (I stick with fruit snacks basically, but am not fussed by the occasional cookie)
3. Eat at least 5 portions of fruit and veg a day (ideally mostly veg)
4. Notice what I'm eating and eat more slowly
5. Drink 1 pint of water after putting children to bed (ie before my supper)

The main one that I have to add to that is:
6. 15 mins exercise a day (that just means something that raises the heart-rate)

I was 168 pounds when I started (I'm 5'6"). It took me a couple of months to get down to 160 (I was aiming for about 1lb per week). Long term I'd like to be back nearer 140lb but I'm not too fussed or sure I'll make it - I was 144lb for years from my late teens and I think that's probably where I'll end up if I manage to lose all that.

All of the things that I did automatically stopped me from eating too much, and also meant (coincidentally) that I cut down on carbs. My basic plan is:
Breakfast - 1 slice wholemeal toast and marmelade, OJ, coffee
Snack - fruit
Lunch - salad or soup (ie high veg low carb)
Snack - fruit
Supper - normal supper with quite a bit of veg

Look forward to hearing how you get on. I might even join you...

Polly (thunalata)

Veteran

Salad ideas:
Greek salad: dice feta cheese, cucumber, tomatoes, add black olives and mix with olive oil and black pepper. If you've never had it it's one of those dull looking combinations that really works!

Salad nicoise: tinned tuna, french beans, new potatoes, tomatoes, lettuce, anchovies and hard-boiled eggs (most items optional) arranged on a platter with olive oil drizzled over

Tomato and mozarella: has to be vine-ripened tomatoes and buffalo mozzarella to be really fab, sliced and arranged on a plate with olive oil drizzled over. Add avocado if you like. Slightly stale bread is good for mopping up the juices...

Piedmontese roasted peppers (hot or cold): Red peppers halved and seeds taken out, filled with quartered tomatoes, a little garlic (one clove finely chopped is enough for 2-4 peppers), half a chopped anchovy fillet per pepper, pepper and olive oil drizzled over, cooked in a medium oven for 30-45 mins.

Yogurt, mint and cucumber soup?
Chilled pea soup?

If I'm doing a salad for lunch I have to admit I use loads of lettuce as it fills me up, but always with watercress, rocket or pea shoots etc to give interest, and avocado, cucumber, tomato etc.

chewyspaghetti

Veteran

I've basically been stuck at the same weight for the last six months (with at least another 20 pounds to go). I've decided that it's time to really focus and get the work done. My day to day diet is pretty good (almost two years of work on developing healthy eating habits), but when temptation finds me, (which my family makes sure it does regularly) I give in with gusto. The changes that I am implementing now include no alcohol (save family gatherings/special occasions), none of dh's tempting off track eating, and really focusing on my gym classes. I've been taking yoga twice a week and pilates once a week, I am going to try adding a spinning class and a weight lifting class, and I am also really just trying to make the most of the classes that I take. I found that I was often just going through the motions and not getting the most of my workouts.
Brianna- I have a formula that I like to use for salads-

greens

+something crunchy (nuts, baked tortilla strips, etc)

+something sweet (dried cranberries, diced apple, halved grapes, mandarin orange slices, etc)

+meat (diced chicken breast, etc)

+cheese of some sort

+vinagrette style dressing

=delicious and filling

Katja

(website)

What good ideas everybody has.

Just to recap my story, I lost 45 pounds some years ago, gained 15 back, was stable for quite a while, and am now trying to get down to the middle of the "normal" range for my height (140 lbs @ 5'7"). I've lost (as of today, could be less tomorrow) 27 pounds so far this year (down to 154 from 181).

I do count calories. I log every bite that goes into my mouth, because that's what works for me. Most of my food is home cooked. I have a little scale and I measure a lot of things (especially the higher fat/calorie foods), because I find that my eye gets uncalibrated after days of not measuring.

Brianna, a couple of thoughts. You might want to front load with breakfast a little more. A heartier breakfast (around 1/3 of your planned daily intake) correlates better with weight loss success.

For snacks, a good rule of thumb is a fruit or vegetable with a small amount of protein. An apple and a tablespoon of peanut butter. 1/2 oz of almonds (11) and a peach. That sort of thing.

Exercise - I subscribe to the theory that it's restricting food intake that gets weight off, not boatloads of exercise, but I do think that weight training turns the afterburners on and gets your metabolism up. So if you don't have a lot of time for exercise, consider strength training instead of cardiovascular stuff. All you need are dumbbells or resistance bands, and it's incredibly satisfying to lift heavy things and see muscles emerge.

MsMary

Veteran

I agree that it's your eating habits rather than your exercise habits that are responsible for most weight loss. I also weigh and measure and log my food religiously.

I think sticking to whole foods is the only way to go, and if you're already cooking most of your food at home, you're way way WAY ahead of the game! For a tremendously interesting (and pretty horrifying) explanation of how the modern American (processed and pre-prepared foods) diet makes us fat by conditioning us to eat and crave more and more sugar, salt, and fat, you might want to read "The End of Overeating" by David Kessler, former head of the Food and Drug Administration.

Couple more hints:

If anybody is interested in a very radical diet change, check out the low-fat vegan diet prescribed by Dr. McDougall at http://www.drmcdougall.com. Delicious and you WILL lose weight if you stick to it, and no portion control required. (I know the OP said you don't believe in restrictive diets, but maybe somebody else on the thread will be interested.)

If you are going out to eat at a chain restaurant, they almost all have nutritional information on their web sites these days. I go online and look at the options and plan to order the healthiest option. Often that turns out to be something from the kids' menu, like the grilled chicken breast and broccoli at California Pizza Kitchen.

Refined carbs are the enemy, not only because they are high in calories, but because the have low satiety value and most important because they cause you to crave more and more of the same. The more you can stay away from them, the more successful you will be.

Good luck!!

Ariadne

Veteran

Yay, I'm glad to have some weight loss friends! Thanks for the salad ideas, Thunalata and Khris. It sounds like we all have similar amounts to lose so I hope we can really encourage each other.

Katja, I have done the heavier breakfast thing and it doesn't work well for me. It makes me sluggish. I do try to make sure to get some good dense calories and often protein in my smoothies from raw coconut oil, nut butter, and/or yogurt. I do need to make sure I eat a snack (nuts and fruit is the plan) a couple of hours later or I get too hungry, as it's still a fairly light and fibre-heavy breakfast. If that doesn't seem to work in the long run, though, I'll reconsider. My daughter gets puff pancake (kind of like a slightly sweet Yorkshire pudding) for breakfast, which is packed with protein (egg and milk).

I am with you on thinking that diet is more important than exercise for weight loss. I'm actually decently active throughout my day and am in reasonable shape (can do 2-hour+ hikes on moderate terrain with no problem, etc.), so that's why I'm focusing more on food intake for now. When that gets really solid I'll try to add in more exercise. Yoga is what I want to fit in more regularly as it's great for strength, flexibility, and especially my mental health. I do lift a heavy toddler a lot (and carry her on my back for upwards of an hour a day)--does that count as weight training?

Ariadne

Veteran

Maryk, I've definitely heard good things about the McDougall diet and I can see how it would work wonders if that's your kind of thing.

Ana

(website)

Veteran

If anyone has an iPhone, one app that I've found particularly helpful if you're calorie counting is MyNetDiary. There is a lite version I use, and that was free. Lots of foods are already inputted into the database. You can also enter a food with nutritional values and the app it will remember it. It literally only takes me a few minutes to enter all my food for the day. I also really love that it keeps track of nutrients, protein, carbs, cholesterol, saturated fat, etc. I need to control my cholesterol, so this app keeps me on track. I have it set up to lose about a pound a week, so I eat about 1300-1600 calories a day. So far, I've lost six pounds.

Ariadne

Veteran

ANA!!!! So great to see you, I thought you didn't post here anymore

Laura

(website)

Veteran

This thread made me think ... what happened to the weight loss weekly check-in crew?

Brianna, I'd seen your name popping up a lot in the past few weeks and just now realized you were the same Brianna with Chickadee! Slow to catch on here

Ana, myfitnesspal.com does something similar to what you mention - it IS great. Congrats on the weight loss.

Ariadne

Veteran

Hi Laura! Yep, it's me, same Brianna. I was gone for a while, but now that I'm starting to be able to step outside the presentable very repetitive new mom formula I was sporting for the last few months, I'm back.

I just found this curried chicken salad recipe that I plan to try later this week. It sounds similar to one I love from a fancy store here called Meinharts. Should be good with green salad and maybe quinoa.
http://www.epicurious.com/reci.....lad-106566

Katiepea

(website)

Veteran

Hi Brianna and everyone! Can I join in please? I was either brave or very silly and ordered a bridesmaid dress that was one size smaller (waist measurement) than I was at the time of ordering. As such, I'm not concerned quite as much with my overall weight (although downwards would be very nice) as much as reducing my waist from 28" (current), to below 27" (goal 26") in (arrrrggggghhhh) ONE MONTH!!!!!! (Yes, I was yelling that last bit - I'm feeling slightly frantic at tht moment.)

As such, do you mind if I join you to help myself be accountable with getting that measurement down? I have near nightmares with the thoughts of what will happen if I can't zip up that dress, come September (when alterations need to be done)!

Itari

(website)

Oh, the thread is back!

I've already lost everything I'd gained in Germany. It's a relief. On the other hand, I'm losing weight mostly from waist, ribs, legs and arms. My curves are stubborn. And my bust cirfumference is a bit smaller, but only due to losing fat from my back. The boobs are the same volume (I whined about it some time ago ;))

I have to confess that I eat less than I should. I talked to a diet specialist and while she agreed that my meals were healthy and balanced, my daily intake was a bit too low. I just can't eat when I'm not hungry; maybe because my weight gain wasn't an effect of being addicted to food, but rather serious emotional problems.

Lisa

Veteran

Well I've been stuck at the "loose the last 10 pounds" rut for quite a while now. I have breakfast and lunch nailed. But dinner is where I still struggle.

Breakfast is egg whites, two pieces of wheat toast with some fruit preserves and hot tea.

Lunch is always a salad with chicken and extras, that part varies. Sometimes tomatoes, chick peas, cucumbers, basil, etc etc.

Afternoon snack, usually fruit, lately it's been strawberries, bananas, and blueberries.

Dinner-This is where I get stuck. When I get home, I'm usually too tired to cook much. And after eating a salad for lunch already, the thought to eat another one isn’t too appealing.

I do have a sweet tooth and I know that is part of the problem, I haven’t ever met a sweet I didn’t like. So that’s grazing throughout the day which is a bad, bad habit.

Exercise is pretty consistent, 5 days a week, 3 to run for 30min and 2 to lift. I hate the lifting part, but it’s the only way I’ve ever slimmed down my legs. So I think the eating is where I am still struggling, hence the extra 10.

chewyspaghetti

Veteran

Lisa- do you have a crockpot?

Sarah

(website)

Veteran

I have lost over 60 pounds to date, and my diet has evolved from making better choices all the way to a finely chiseled diet specific for an athlete.
I will advise that any time you get stuck or don't see the weight coming off, it's time to tune up your diet choices.
I'm currently eating NO starches. Lots of lean proteins (including quinoa, because I have never been able to stomach lots of meat), veggies, SOME fruit (too much isn't good for weight loss), and healthy fats (avocado, olive oil, nuts). I don't eat cereal, pasta, bread, potatoes, rice, etc. I know this sounds extreme, but it has taken me over two years to get to this point and it's what works the best for my body. I'm very close to my weight loss goal and the closer I get and the more muscular I get the harder it is to see the scale drop.
But don't pity me, my body feels the best this way - I feel lean and never stuffed or weighed down.
A few good places to start are Cooking Light magazine, Eat Clean Diet Cookbook, Bob Greene's Best Life Cookbook, or Cooking Light cookbook. You are still eating the foods you're used to but in a better way. I think these are great options if you're just starting out. Several of these resources even have meal plans included.

My typical daily food intake looks like this:

Breakfast: 2 eggs, 2 links turkey sausage, 1 piece of fruit OR fruit/milk/protein powder shake

Snack: Chobani greek yogurt

Lunch: Dinner leftovers

Snack: Veggies and a piece of cheese

Dinner: A meal including lean protein (chicken, turkey, pork tenderloin, or quinoa) and lots of veggies, as well as tasty herbs and spices and nuts or avocado.

Last night I made a Lemony Quinoa that has celery, parsley, red onion, lemon juice, and toasted pine nuts. Tonight I'm making a chicken curry with coconut milk, and tomorrow I'm making another quinoa salad with asparagus and feta.
I work out very hard both cardio and weight lifting so my food has to be spot on for me to meet my fitness goals each day.
I would love to lose another 15 pounds to reach my optimal fitness, and then I may gain 5 back to maintain.

Ariadne

Veteran

Sarah, you are hard core! How do you stick with it? I'm in awe.

Your food actually sounds very tasty. I have a hard time imagining eating that much protein (and that little starch) in a day. It would be interesting to try it and see how I actually felt.

I would love to have some of your quinoa recipes--my quinoa attempts have always fallen flat. Actually, any favourite recipes from anyone would be super!

I weighed in this morning at 169. I'm up for trying something new so I'm going to take Angie's weigh-in-every-morning approach.

Polly (thunalata)

Veteran

Sarah - I'm in awe!

Go for it Brianna - this thread is starting to move me back onto thinking a bit more carefully about it all. I can't cope with no carbs, but lower carbs definitely make me feel leaner like Sarah says.

And go you Itari!

Lisa - Khris's idea is good...

Khris - I think you'll get there! No alcohol is quite hardcore for me but perhaps I'll get there. You look so slim these days - and you looked great before anyway.

KP - you can do it!

Ariadne

Veteran

Lisa, how about making two dinner type dishes each weekend and eating that throughout the week? Soups, stews, curries, frittatas, pasta, and many other things keep and even reheat well.

Khris, I'm thinking the (almost) no alcohol thing will be key for me too. It's far too easy to want to "unwind" after a crazy day with a small glass of wine and end up having 2 large glasses instead! Not a good pattern and very high in calories!

chewyspaghetti

Veteran

Brianna- I make quinoa just like I make brown rice (with homemade veggie broth instead of water) and then use it as a base for a "salad'. You can do an Italian style with diced tomatos, mozzarella, white beans, etc and Italian dressing, a Chinese style with Edamame, chicken or tofu, vegetables and a sesame dressing, or a Greek style with feta cheese, olives, cucumbers, etc and a Greek dressing.
Hope that helps.

shana

Veteran

I need to join you all! I've gained about 6 pounds in the last 4 or 5 months which is HUGE for my height and I'm actually at my highest non-pregnancy weight ever! It's actually made me go up a size and consequently, I have been unable to wear all my cute summer clothes that I purchased last year (I stubbornly refuse to buy anything in the bigger size save one pair of cargo pants - thank goodness for dresses). I need to lose about 15 pounds. I'm trying to haul my butt back into the gym but it's really tough in the summer since my older son is home and the gym has limited childcare for older children. Plus, we have been lots of family trips and hence eating out alot - never mind the temptations of the local dairy bar.

Diet is where I need to do some major work. I am hoping to start off with some small changes - trying not to eat after 8pm, cut out soda etc. We have always eaten more European style meals with big breakfasts & lunches and small dinners and I need to get back into that habit.

An

I'm in Brianna! I want to lose about 10kg. I've been fiddling around with the idea for a few months but I haven't been very committed and therefore haven't had any results. I really want to go down the whole foods track also. I'm really enjoying the ideas and recipe ideas on this thread.

Katiepea

(website)

Veteran

OK, update for today. Weight 60.9kg, waist measurement 27 3/4". YAY!!! I'm into the 27's.... (Sometimes 1/4" makes a difference!)

Cross your fingers that this time next week I'm under 60kg! (And maybe lost another 1/4"!)

I'm impressed by all of your diets. I've been very strict with mine too (as I can't afford not to be, but am too lazy to write it down. I know, I know, that's the first rule of dieting, but sometimes I like to be a rebel.)

anne

Veteran

I am another one trying to lose a bit, making up for a week long course last month where I was very sedentary and there was delicious catering and I put on 2kg in a week!

Don't really have any advice to offer, as I am trying something new dietwise, and while I am enjoying it, have only been doing it a week, so hard to evaluate.

KP well done. All the best on the waist reduction! Mine is about 28 atm but was 29 a week ago! Not sure I'd ever get smaller post 3 kids, but you are a bit shorter than me, so here's hoping!

edited to add - KP although my waist meassurment is too big to fit into a size 8 (AUS) according to most sizing charts - in reality I can often still wear them!

Mac

Veteran

Count me in! And yes, I'd love to start taking part in the weekly weigh-in check in crew, too.

Sarah

(website)

Veteran

I hit an all time low this morning.

Brianna, here is my fave quinoa recipe:
http://allrecipes.com/Recipe/L.....x?src=etaf

And this is a close second:

Quinoa Salad with Asparagus, Lemon & Feta
Serves 2 to 4
1 cup quinoa
2 cups water
1/4 teaspoon kosher salt, plus more (to taste) for seasoning the salad
1 pound asparagus, trimmed
3 tablespoons extra virgin olive oil, divided
1 tablespoon shredded parmigiano-reggiano
fresh cracked black pepper
1 large garlic clove, peeled and left whole
1 tablespoon dijon mustard
1 lemon, juiced
1/2 cup slivered or sliced almonds, toasted
1/4 cup crumbled feta
Preheat the oven to 425 degrees.
Combine the quinoa, water and 1/4 teaspoon salt in a medium size pot, bring to a boil, reduce heat and cook (covered) for about 20 minutes, until the water is absorbed. Set aside.
While the quinoa cooks, spread the asparagus on a sheet pan lined with parchment paper. Drizzle 1 tablespoon oil, the shredded parmigiano, salt and pepper over the asparagus; toss to coat the spears evenly and spread the spears into one even layer. Place the garlic clove on top of the spears and roast for 10 to 15 minutes, until the asparagus is blistered in spots, but retains a bite. Allow the spears to cool slightly and slice into one-inch pieces. Mince the garlic.
While the asparagus roasts, whisk together the mustard and lemon juice in the bottom of a large bowl. Whisk in the remaining oil. Season with salt and pepper.
In the large bowl holding the vinaigrette, add the cooked quinoa, sliced asparagus, minced garlic and toasted almonds. Toss to distribute the vinaigrette throughout the quinoa. Taste for seasoning and add salt and/or pepper as needed. Transfer to a serving platter and top with the crumbled feta.
Serve warm, at room temperature or chilled.

---
It has taken me several years to get where I am. Every few months I just make a diet or fitness tweak so that it becomes a permenant part of my life - not a fad diet or anything.
When I first started losing weight, I could lose a lot by just making moderate changes and counting calories. But I'm at the point now where any fidge whatsoever will set me back. I don't plan on living this way forever, but I want to reach my goal and then set a 5lb buffer so I can just maintain. Maintaining is a lot easier than losing!
Fitness and health has become a huge part of my life - almost my first priority really. I love the competition of being fit and the constant challenge of setting new personal records. I'm really surprised at how much I've thrived in this environment. It boosts my confidence like nothing else has.

Itari

(website)

I would gladly trade my 26 3/4" waist for smaller hips. Anyone interested?

marianne

Good luck with your weight loss, Brianna!
Re: quinoa, I like using it in tabouleh salad instead of bulgur, and it also works well with curry. It's sort of like tofu - takes in strong flavors well.

Lisa

Veteran

Khris-I do have a crockpot, but never found any good recipes for it?

Does anyone have any website or book suggestions for a crockpot?

Brianna-I like your idea to cook 2 weekend items for the week. I will start trying that out.

Quinoa-where is this? The rice aisle?

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