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Miss Esa's avatar

Interesting Nerd

The Healthy Weight Loss Support Thread


I have started this thread to help support those who are looking to lose weight for various reasons, and to share tips and goals for keeping a healthy lifestyle. Undergoing a lifestyle change like this can be challenging and stressful for some people, and we could all use a little support now and then.

Please feel free to post your goals, tips, advise, or anything else related to healthy weight loss.
You can use this as an area to track weight loss, share healthy recipes and workout schedules, and even as a weight loss journal. If you do not feel comfortable posting your weight online, its ok.

If you need anything or have any questions and don't want to post here in the thread, please feel free to PM me. I log in a few times a day, and have the Gaia App on my phone, so I am never really far away.

Is there a diet that really worked for you, or one that didn't?
What is your current weight? What is your goal/ideal weight?
What are you doing to lose weight/maintain your current weight?
Is there a specific reason why you want/need to lose weight?
What tips do you have for other users who want to lose weight?
What is your motivation for losing weight and staying healthy?

Weight Loss Journal Code


[b] Day:[/b] x
[b] Current Weight:[/b] x
[b] Goal Weight:[/b] x

[b] Breakfast:[/b] x
[b] Snack:[/b] x
[b] Lunch:[/b] x
[b] Dinner:[/b] x
[b] Water:[/b] x

[b] Physical Activity:[/b] x




Rules:

1. Follow the terms of service and the rules and guidelines of Gaia.
2. Please don't spam/flame this thread.
3. Don't post any rude, harsh, or disrespectful things.
4. Don't bash or patronize anyone in this thread, treat others with respect.
5. Please don't advertise, bump, or post anything unrelated to this thread.
6. Please try and stay on topic.

Disclaimer: The weight loss tips and information in this thread are designed to help you make informed decisions about your health. It is not intended as a substitute for the advice or treatment that may have been prescribed by your physician.
Miss Esa's avatar

Interesting Nerd

Examples of Diet and Exercise:

Here are a couple of examples of diets and workouts that help with weight loss. If there is a diet or workout routine that I have not listed that you feel should be on the list please let me know!

Atkins Diet:
This is a low-carbohydrate diet that involves limited consumption of carbohydrates to switch the body's metabolism from metabolizing glucose as energy over to converting stored body fat to energy.

The Paleo Diet:
Back in the day, grains weren’t part of our diet. We ate what we could hunt or find – meats, fish, nuts, leafy greens, regional veggies, some tubers and roots, occasional berries or seasonal fruits, and seeds that other animals hadn’t decimated. So, no grains, no sugar, no processed foods. You are eating foods that occur naturally.

Protein Power Diet
The Protein Power diet emphasizes the importance of protein in the diet and recommends a minimum of 0.6 g of protein per pound of lean body mass, although this number varies according to your physical activity level. The consumption of fish, poultry, lean meat, low-fat cheeses, eggs and tofu is encouraged to obtain the adequate amount of protein and it is also possible to eat more protein if hungry. Carbohydrates needs to be spread throughout the day and is limited to 30 g a day for fat loss or 50 to 55 g a day for maintenance.

Vegetarian:
Vegetarianism encompasses the practice of following plant-based diets (fruits, vegetables, etc.), with or without the inclusion of dairy products or eggs, and with the exclusion of meat and seafood.

Vegan:
Veganism is more of a way of life and a philosophy than a diet. A vegan does not eat anything that is animal based, including eggs, dairy, and honey. Vegans do not generally adopt veganism just for health reasons, but also for environmental and ethical/compassionate reasons.

Weight Watchers:
Weight Watchers focuses on losing weight through diet, exercise, and a support network.

South Beach Diet:
The South Beach Diet is truly a food lover's diet. It's about living well and loving what you eat. But it's also practical, flexible, easy, and effective. The South Beach Diet plan is divided into three Phases.

High-Alkaline Low-Acid Diet
A diet rich in acid-forming foods such as animal proteins, refined sugars, coffee or alcohol will cause an pH imbalance and possibly acidosis. A high-alkaline, low-acid diet can help to address the imbalance and return pH levels to normal.The human body has an ideal pH, between 7.35 and 7.45, which is slightly alkaline. A diet rich in acid-forming foods such as animal proteins, refined sugars, coffee or alcohol will cause an pH imbalance and possibly acidosis.

Raw Food:
The Raw Food Diet involves consuming foods and drinks which are not processed, are completely plant-based, and ideally organic.

Ketogenic Diet - The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control epilepsy in children. The diet mimics aspects of starvation by forcing the body to burn fats rather than carbohydrates. This diet contains a 4:1 ratio by weight of fat to combined protein and carbohydrate. This is achieved by excluding high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains and sugar, while increasing the consumption of foods high in fat such as cream and butter.

Mediterranean:
The emphasis is on lots of plant foods, fresh fruits as dessert, beans, nuts, cereals, seeds, olive oil as the main source of dietary fats, cheese and yogurts are the main dairy foods, moderate amounts of fish and poultry, up to about four eggs per week, small amounts of red meat, and low/moderate amounts of wine. 25% to 35% of the Mediterranean diet consists of fat, with saturated fats not exceeding 8% of calorie intake.

The Carbohydrate Addict's Diet
You eat three meals and one dessert per day on the Carbohydrate Addict's Diet. Two of the meals are required to be low-carbohydrate meals consisting only of foods on the allowed foods list, which are primarily lean meats and leafy green vegetables. The third meal of the day, which is termed the reward meal, must be consumed within one hour. Any food left over from the reward meal one hour after the first bite must be discarded. You start the reward meal with a salad and enjoy any main course and dessert you wish.

The Zone Diet - This diet centers on a "40:30:30" ratio of calories obtained daily from carbohydrates, proteins, and fats, respectively. Many studies over the past several years have shown that it can produce weight loss at reasonable rates. The Zone Diet is much less restrictive in total carbohydrate intake than the Atkins diet is.

Counting Calories:
If you want to lose weight, you must eat less than what your body needs for cell repair and to burn for energy. If you eat more than what your body needs, the excess food may be stored as muscle, but mostly it is stored as fat.

Yoga:
Yoga is a physical, mental, and spiritual discipline, originating in ancient India. The goals of yoga are varied and range from improving health to achieving a state of perfect spiritual insight.

Zumba:
Are you ready to party yourself into shape? That’s exactly what the Zumba program is all about. It’s an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party.
Miss Esa's avatar

Interesting Nerd

Weight Loss Tips:

No single tip or trick is going to make the pounds melt off. But, applying them to what you are already doing can help you make a bit of progress. Here are some tips that may help you out.

* What makes a diet ‘effective’ is finding a diet you can stay on and that your body feels good on, cooperation with our bodies is what lasts.

* Do you have a pair of pants you dream of fitting into? Make it a challenge! Use those items of clothing to help you reach your goal weight. Try them on weekly to help measure your weight loss.

* Don't eat in front of the TV or in front of the Computer. Multitasking while eating causes you to eat more without even realizing it.

* Small snacks during the day help prevent you from over eating at dinner time.

* Weight gain occurs when the calories you take in are excess to those burned.

* Combine exercises, and don't do the same routine day after day after day. Switch it up.

* Drink lots of water. Water has no calories! It fills you up without 'filling you up'.

* Tea helps curb appetites, though keep the sugar to a minimum. A full glass of water also helps with this if you drink it right before your meal.

* Avoid carbonated drinks.

* When having fast food: Avoid super-sized combo meals, or split one with a friend. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

* Actually read the nutrition facts on food labels. If it contains sugar (or any variation of sugar) as one of the first four ingredients find something healthier.

* Make your Meals the day before and put them in the fridge/freezer. That way you never have an excuse for a slip up.

* Chew sugarless gum. It speeds up the digestive system, burning more calories, and sometimes kills a craving.

* Always eat before you go food shopping and always prepare a shopping list. Only purchase food which relates to your weekly menu plan and don't be tempted to buy goodies. If you go grocery shopping on an empty stomach you will end up buying more.

* Eat slowly and chew each bite completely to decrease your appetite.

* Avoid skipping meals. Eating increases your metabolism, thus skipping meals can 'trick' your body into slowing down its metabolism in an attempt to conserve calories during a period it perceives as a situation where limited fuel is available.

* Cut up your food before eating! This does two things: one, your mind is tricked into thinking you have more food because there are more pieces, and two, you're taking time to slow yourself down, making you realize you're full sooner.

* Don't let one bad day "off the wagon" break you. Just because you ate that doughnut doesn't mean your goals are ruined forever.

* Make sure to get enough sleep. Being well rested helps your body in more ways than just being alert, it also helps your metabolism

* If you like well dressing on salads and well buttered vegetables, put your salad/vegetables in a lidded container with your dressing/butter, lid container, and shake until salad is well covered/the butter has melted. This way you don't have to stir up your salad/vegetables with your fork and you'll get a more even coating on your food.

* Find a weight loss "buddy," club, or support group. This will help you stay with your weight loss program.

* Exercise, exercise, exercise! Exercise increases your metabolism and helps with burning off excess fat.

* Not only does exercise improve your body, it helps your mental function.
Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity, and that makes for a more productive day.

* Be positive! The more you feel good about yourself the easier and faster it is to lose weight.
Miss Esa's avatar

Interesting Nerd

Tracking Your Weight:


Please remember that some people lose weight faster than others.
Expect realistic goals, you will not lose 5 lbs a week without dire consequences to your physical health later.

Weighing yourself daily/weekly, along with keeping a weight loss journal, will help you see and track your progress. Weight fluctuates day to day based on things like water, salt, and sugar, but it's been tested that people that weighed themselves everyday tend to lose more weight than those who don't. Also don't be disappointed if you lose a pound or less in a week, it is still progress!

You should be weighing yourself when you wake up in the morning, after using the bathroom. It is best to be naked, clothes do weight a lot!

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Healthy Weight Loss Rates:


Livestrong:
Most nutritionists and the National Institutes of Health, recommend slow and steady weight loss at a rate of about 1 or 2 lbs a week.

I Live Slim:
The truth is that you should strive to lose 1 to 3 pounds per week with diet and exercise. A safe weight loss rate of 1 to 3 pounds per week is attainable and long lasting.

Weight-Control Information Network:
Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

BMI Chart:

User Image - Blocked by "Display Image" Settings. Click to show.


What is a BMI Chart?
Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. This chart is a device which will allow you to easily determine your body mass index.

How does it work?
Find your height in the left column of the BMI Chart, and follow it across to find a weight that's closest to your body weight. Then work your way up to find your Body Mass Index.
Miss Esa's avatar

Interesting Nerd

Reading Nutrition Labels:


Food labels may help you make healthy food choices.* But they can be confusing. Here are some quick tips for reading food labels:

Check Serving Size and Calories. All the information on a food label is based on the serving size. Be careful—one serving may be much smaller than you think. If you double the servings you eat, you double the calories and nutrients, including the percent Daily Values (DVs).

Percent DV: This tells you if a food is high or low in nutrients. Foods that have more than 20-percent DV of a nutrient are high. Foods that have 5-percent DV or less are low.

Saturated Fat:
Saturated fat is not healthy for your heart. Compare labels on similar foods and try to choose foods that have a 5-percent DV or less for saturated fat. Most of the fats you eat should be polyunsaturated and monounsaturated. Keep total fat intake between 20 percent to 35 percent of calories.

Trans Fat: Trans fat is not healthy for your heart. When reading food labels, add together the grams of trans fat and saturated fat, and choose foods with the lowest combined amount.

Cholesterol:
Too much cholesterol is not healthy for your heart. Keep your intake of saturated fat, trans fat, and cholesterol as low as possible.

Sodium:
(Salt) Salt contains sodium. Research shows that eating less than 2,300 milligrams of sodium about (1 teaspoon of salt) per day may reduce the risk of high blood pressure.

Fiber: Choose foods that are rich in fiber, such as whole grains, fruits, and vegetables.

Sugar: Try to choose foods with little or no added sugar (like low-sugar cereals).

Calcium: Choose foods that are high in calcium. Foods that are high in calcium have at least 20-percent DV.
Miss Esa's avatar

Interesting Nerd

Weight Loss/Fitness Apps


Restaurant Nutrition
Need a McDonald's fix but don't want to stray too far from your diet? The Restaurant Nutrition app makes eating out healthier. It features the menus of more than 115 national restaurants and lets you see the nutritional contents of a meal before you order it. The app shows calories, carbs, protein and fat content and tracks the meals you've already eaten. Who says eating out has to be unhealthy?
Cost: Free

Weight Watchers Mobile
Weight Watchers has an app that tracks your points for you: just enter your meals and the app automatically converts them into points. Want to fix a quick meal, but have only 7 points left for the day? The app lets you sort recipes by point count. There's also an activity tracker that helps you keep up with your exercise points, and a search feature that allows you to find meetings by zip code. For users of Weight Watchers' website, the app syncs automatically with your online account so your points stay up-to-date across platforms.
Cost: Free with WW membership

Thin-Cam
If you were to seek a consultation with a nutritionist, the first thing he or she would have you do is start a food diary. Without understanding how you eat, it's difficult to know what to change. But studies show that when people are asked to record what they eat, they often underestimate the portions. So the developers of Thin-cam — a product by the paid-membership dieting website Thin-site — tried to come up with a better way: the app lets you point your iPhone camera at your plate and snap a photo before you pick up your fork. That's it. Your photo food journal is stored on Thin-site and organized by day.
Cost: $0.99

Calorie Counter by FatSecret
This app's handy bar-code scanner zaps the label of an item you've eaten and records the calories to help you stay within your daily calorie limit. But there are lots of iPhone apps that count calories. The real benefit of FatSecret's app is its massive nutritional database, including many popular food brands, chain restaurant meals and grocery-store items. You'll rarely have to search for and separately list each ingredient in a restaurant sandwich again. With Calorie Counter, you'll often find the whole sandwich already in the system. Equipped with a food diary and an exercise log, FatSecret's app also helps you track calories consumed against calories burned.
Cost: Free

Lose It!
This app welcomes you with a request to input your current weight. Not very friendly. But once you've entered it, along with your desired weight, your height, age, gender and the amount of weight you'd like to lose each week, Lose It! gives you a helpful calorie "budget" to help keep your consumption in check.
Cost: Free

Nike Training Club
Do you think that a personal trainer is too expensive? Nike has solved that problem and it will cost you nothing. This app includes over 85 custom-built workouts, including 30-45 minute full-body workouts and 15 minute targeted and professional athlete workouts. As a bonus, you will get exclusive extra workouts from celebrities like Lea Michele and Shawn Johnson.
Cost: Free

All-In Yoga
With over 300 poses, video and audio guides and 3D muscle models for every pose, you will be a yogi before you know it. Create your own sessions and get live help when needed with the tap of your finger.
Cost: $0.99

Eat This, Not That
The Eat This, Not That app is a total no-diet, weight-loss solution. It provides thousands of simple food swap options, calorie counter and personalized weight loss plans. With over 13,000 menu items and 10,000 grocery products, eating healthier has never been so simple.
Cost: $4.99

MyFitnessPal
Now you can log your food and exercise wherever and whenever you'd like - even if you can't get to a computer. Your MyFitnessPal account is always at your finger tips. The app works with their website and has access to the same comprehensive database of over 1,571,000 foods and restaurant items. Any changes you make on your phone will be synchronized to the web and vice versa — so you always have complete and up-to-date access to your account.
Cost: Free
Miss Esa's avatar

Interesting Nerd

Helpful Websites


Myfitnesspal-
Great site to keep track of your caloric intake, weight loss, etc.

Eatthisnotthat-
Great site to look for your favorite restaurant and see nutritional facts are in certain foods, along with healthy alternatives.

Sushi calories-
Great place that gives you a general idea of how many calories are in certain sushi items.

Skinny Taste-
Great place to find low calorie alternatives to favorite dishes.

Weightloss percentage calculator-
This place gives you a weight loss percentage when you type in your before and after weight.

Poor girl eats well-
A great site for people on tight budgets! Gives awesome recipe ideas and amount costs.

Nutritionix-
Great place for restaurants or fast food places so you can figure out your caloric intake.

Calorie Calculator -
Daily caloric intake calculator.
Miss Esa's avatar

Interesting Nerd

Weight Loss Journals, Exercise Logs, Healthy Food Blogs


Miss Esa's Weight Loss Journal

Healthy Meals For Gamers

Atkins Diet Log

The War On Flavor - Low Carb Recipes
Miss Esa's avatar

Interesting Nerd

Articles to Check Out
Frightening Little Pixie's avatar

Gaian

My new years resolution is always to loose some weight, but I never really follow through with it. I might try harder this year...
HolyMuffDiver's avatar

Hygienic Smoker

3,750 Points
  • Hygienic 200
  • Autobiographer 200
  • Forum Sophomore 300
wtf is with all these gay a** support threads popping up all of a sudden, theres like 3 more/a day. and their usually already one somewhere if the're clever enough to use the search function.
Miss Esa's avatar

Interesting Nerd

HolyMuffDiver
.

The LD is where support threads belong, and there are no current weight loss threads (I looked.) There is a inactive guild and a few topics about starting a thread, but that's about it.
Miss Esa's avatar

Interesting Nerd

Day 1

Atkins Diet
Goal weight: 140 lbs

Breakfast: Bottle of water
Morning Snack: Cherry tomatoes, cucumber, ranch dip, water
Lunch: Miso soup, chicken salad wrap, water
Afternoon Snack: Steamed zucchini
Dinner: boneless/skinless chicken breast, red pepper, green pepper, onion, Monster Rehab
Here's a tip: weight loss is exactly like weight gain for the gym rats. You gradually increase your food intake and combine it with exercise. For the more bloated amongst us, gradually (say a hundred calories a week or something, depending on your current food and calorie intake) decreasing how much you eat while gradually increasing exercise is a good way to go.
Arasay's avatar

Star Seeker

I lost a little under 20 pounds from this July-> November.

I used myfitnesspal to track my calories. It's nice because you can search for the calories of what you eat, and it'll re-calculate your target calories whenever you update your weight. Plus, it gives you around how many carbs/proteins/fats to be eating.

Just dieting doesn't work though D: I wish it did. I did an hour of cycling at the gym about 3 days a week July->September. Then October+November I just dieted, and lost like, five pounds xD

Tips: Diet gradually so your body doesn't freak out

Ladies: Never go under 1300 calories a day for too long. (It generally says 1200 but eeek)

Oh- drink only water. Your body doesn't get full off of liquid calories. I missed milk for the first three weeks, but it was okay after.

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