The Commitment to Change

Message 401 of 2024

Hi everyone. I'm the new kid on the block. I'm 31 yrs old,5ft5, and weigh in at 375lbs. I started a diet a couple of days ago, cutting myself down to 1200 calories a day. So far I'm doing good. I'm not starving like I figured I would. One thing I have going for me is that I like veggies, so I'm able to fill up on them.I would appreciate some feedback on my diet.I've never done this before..count calories that is. Basically, I'm eating 300 calories 3 times a day with a 100 calorie snack between breakfast and lunch, and another about an hour before I go to bed. Just to give you an idea of my menu here is what I consumed yesterday:
breakfast:
1cp honey bunches of oats w/ peaches= 150 cal
1/2cp skim milk = 55 cal
1 banana= 100 cal
snack:
2 celery stalks(raw)= 20 cal
2Lg carrots (raw)= 60 cal
1sm dill pickle= 5cal
lunch:
1 lean pocket= 250 cal
1cp mixed veggies w/ rice (cooked) = 120 cal
dinner:
(taco salad)
2oz seasoned gr. turkey= 145 cal
1/2cp reduced fat refried beans= 90 cal
1/3cp weight watchers cheese= 80 cal
3cps lettuce= 30 calories
snack:
1 banana =100 cal
total calories= 1205
Am I getting all I need from this diet? Is it balanced?
On top of this I'm also starting to exercise. Before embarking on this journey I was a sedentary person.The most exercise I got in a day was walking back and forth to the fridge.I'm so large that some exercises are hard for me.I dont have the range of motion needed, and I get out of breath easily as well. I did however try to exercise yesterday.A hour after, breakfast I did 35 minutes of an aerobics show I recorded on my dvr. Then a couple of hours later, I went for a walk around the block.I was very dissapointed in myself. All i could do was 10 minutes before feeling like my back was going to snap in two.( roughly 1/3 of a mile) And finally, later that night I did 20 minutes of a yoga video I recorded. I could have done more yoga (energy wise).. but to be honest here I'm too fat to get into the downward dog position. i just dont have the strength to sustain myown weight on my arms. Today when i got up to start my schedual over i noticed that my legs and abs are a bit sore. When i started the aerobics i was only able to do 10 minutes of it instead of the 35 i was able to perform yesterday.I'm still going to keep the same schedual..exercise 3 times a day. I'm also keeping a diet journal. I have a plan LOL. I have my meals timed aswell as exercise.
OK.. So now that you know a bit of back ground on what I'm trying to do.. I have a few questions..
1. How can i get the best out of an exercise program?
2. What types of exercises should i be doing?
3. And does anyone know a site that will show me yoga positions for extremely overweight people?
I would really appreciate any help or advice y'all can give me. I'm really glad to have found this site. I'm a very inverted person but with this site I feel I can reach out without embarrassing myself. thank you so much

posted by Cheryl M.

Hi Cheryl,

My name is Cheri and I myself started a new weight reduction program I purchased a book on amazon
called

Permanet Results Without Permanent Dieting CURVES.. By Gary Heavin.so far it's great not alot of cooking and a exercise at home program that I will start next week. This week I just want to follow the food intake part and try and keep my cool.

I went to CURVES this spring and found out a month ago they will be closing...I felt horrible because I donot want to go back to Weight Watchers and the rest. ..this time I want complete control of my weight number and give myselft the biggest hugs for losing the weight..

If you think you might be interested we could do this thing together..if not..continue your weight loss journey with the best of luck...
Best Wishes, Cheri

posted by TedtheGreat
over 2 years ago

Hi Cheri. Thank you for the reply to my message. I would be interested in the exercise portion of your program as I am having trouble in that area. I don't have the money to join Curves or any other program right now. I'm currently unemployed. So everything that I do I'm having to make up as i go. For weights I'll be using can goods. I am doing a few yoga streches, instead of using a strap I found a cable.( I'm so big that I cant reach my feet. ) At the moment all i have access to are the exercise programs I've got recorded and walking in my neighborhood.. both of which I'm struggeling with. The aerobics I have are for people 1/2 my size and I do good to make it threw 15 or 20 minutes of it before I feel like Im going to fall over. Another problem I'm having with it is they go so fast I can barely keep up. The walking I'm forcing myself to do. It kills my back tho. I just keep hoping that over time it will get better for me. If you can share some good exercises with me for people my size that would be awesome. If i may ask.. Are you in my size range?

posted by Cheryl M.
over 2 years ago

Hi Cheryl M.,

I admire your courage, it sounds like you are doing a fine job. I also, eat 1200 calories a day. I use to go to a nutritionist and she gave this food diary, I'd like to share it with you.

I keep it in a binder and each day I put a worksheet on a clipboard. I write the food choice and keep track of calories and proteins. I like lunch to be my biggest meal but you can change that. The nutritionist told me it really doesn't matter if you have dinner for breakfast as long as you eat properly. Just an idea to work from. There are a bunch of valuable websites posted in "KITCHEN WISDOM" and healthy recipes there and in "Healthy Recipes", both on EONS.

One thing you should probably do is take a multiple vitamin daily and take 500 mg. of Calcium one in the morning and one at night. Your body will not absorb more than 500 mg. at once and women need 1000 mg. per day. I'd like to post on your thread if that's ok with you?

DAILY DIET WORKSHEET:

DATE: _______________ DAY: M T W TH F SA SU

Personal Goal:
1,200 calories, 180gm carbs., 40gm fat, 36.28 gm protein

PORTION & FOOD INTAKE
........................................ .......... Calories.......Carbs.......Fat....... Protein

BREAKFAST TIME:

1 STARCH - 80 calories
1 FRUIT - 60 calories
1 MILK - 90 calories

230 calories total

LUNCH TIME:

2 STARCH - 160 calories
1 PROTEIN - 75 calories
1 VEGETABLE - 25 calories
1 FRUIT - 60 calories

320 calories total

DINNER TIME:

1 STARCH - 80 calories
1 PROTEIN - 75 calories
1 VEGETABLE - 25 calories
1 FRUIT - 60 calories

240 calories total

790 TOTAL CALORIES

Add 38 calories to each food choice to equal 1,208 calories per day. OR add an additional 410 Calories to equal 1,200 Calories per day.

posted by tawkit
over 2 years ago

Hi Cheryl,
Kudo's to you for starting your weight release program!
I looked over your menu plan, you need more fat - seriously! I have a tele-seminar weight loss program that I run and dedicate almost one session to the myths about fat. When you deprive your body of fat, it goes into starvation mode and actually hangs on tight to fat. You want balance, so your body will let go of fat.
About 30grams of good fats per day. 1 tbsp. of flax oil is 11 g. of fat, 1/2 advocodo about 15g. Both flax and coconut oils are excellent. Handful of almonds etc... Fat also helps you stay full longer. Combine tbsp or so of Almond butter with an apple - or a bit of cheese.
For fitness, walking is great, but incorporate weight bearing exercise. Every pound of muscle burns 50calories. Every pound of fat burns 2! Cruise around Youtube and you will find great demo clips. Lunges, sit-ups, wall push-ups & the 'plank' will cover just about every major muscle group.
Keep up the good work!

posted by Suzy C.
over 2 years ago

"Combine tbsp or so of Almond butter with an apple - or a bit of cheese." yum

posted by Peacefull
over 2 years ago

Have you checked out the Spark People website? It's free and there are a tremendous number of tools that you can use as well as support groups for people of all sizes (including a group for people who have you can input all lbs of more to lose. Take a multi vitamin every day to make sure that you are getting everything that you need. 1200 calories is a very sensible diet plan. In terms of exercise, I think that you are trying to do too much too soon. You really don't need to exercise 3 times a day. At this point, I think that you are going to benefit a lot from working your way up to walking 45 minutes a day and working out with weights. Weight training will help you build strong healthy muscles which will require more calories. Save up your pennies and when you have enough saved, invest in a session with a personal trainer. You don't really need a gym to get in shape. Your idea about working with cans etc for weights is a good one. I weight train 6 days a week for 20 minutes a day and alternate lowere body with upper body exercises. SparkPeople has a lot of videos and bootcamp programs that you can try. Invest in a pedometer (you can probably pick one up for about $15) and walk 10,000 steps a day. Take it at your own pace. No need to get exercise burn out and stop your program. You are doing a great thing for yourself. Keep us posted on your progress.