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eating correctly
hey guys! im a 19 year old girl & i ended up hurting my leg by running 7 months ago and just got referred to do physical therapy. i used to work out and run everyday! since my leg started hurting ive been off for 7 months now, all ive been doing is binging & when i say i binge eat i mean it. its so insane i eat more than anyone i know. ive gained about 30 pounds in 7 months because of it. i used to weigh 128 and now i weigh way more. i literally feel it when i get up and walk or anything. its horrible. none of my clothes fit me anymore!! i hate it and it makes me so depressed. my body gets me depressed as well as the way ive been eating. i know i have to stop but its hard. ive been trying to eat healthier. i went out to eat for lunch & dinner everyday for the longest time. im now trying to stop that & trying to get a healthier life style like i used to have. i want to be healthier so that when i start to run again (when physical therapy is over & im allowed to get back into running fully) im not completely out of shape.
any advice or motivation??? i really need some! thanks:)
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I gained like 50 pounds because of the bad ankle and bad back don't give up hope, is soon as you get back to run and it'll come off good luck
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this is an amazing quot i dont know who from he it said dont quit, suffer now and live the rest of your life as a chapion. it will be so hard for you at first. just thing of it like quiting smoking. surroud your self with people that to support you and find a hobby the sort of keeps you fit without hurting you too much. like walk a lot. just take more steps then you would normaly. what i am saying might be stupid but it still makes a bit of sence. if you have go online and print out a bunch of motovational qoutes and post the around your house if that is not too cheesy
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I know what you mean when you say that you feel it when you get up and walk. Think of it this way: a gallon of milk weighs about 8 pounds. It's not that heavy when you first pick it up, but if you try walking around the store with it for awhile, it gets difficult. For every 8 pounds that you gained, it's like carrying a jug of milk around all the time and never being able to put it down. That sucks and it's definitely what motivated me when I needed to lose weight. I was getting winded trying to climb a flight of stairs, but it got a lot easier after I shed a gallon and a half of milk. I was skipping right up.
This method isn't for everyone, but it truly worked for me. Counting calories. It's the most scientific, basic method out there that does not restrict certain foods. You can eat ice cream and pizza if you want. I did. What counting calories did for me was force me to come up with creative ways to eat less. Ultimately, I decided to have a small lunch, stop snacking, and eat a big dinner. The program also forced me to exercise. I really wanted to meet the calorie goal that was set for me each day, but if I got hungry and wanted a snack, I'd usually have to exercise so that I could fit it in. The beauty of counting calories is that you can figure out what works best for you along the way. It allows you to be creative, doesn't restrict you, and sets appropriate, achievable goals.
Join a website or app such as livestrong.com/myplate. All you need to do is put in your current weight, set a weight loss goal of 1 or 2 pounds a week, and it will tell you how many calories you should consume each day in order to meet your goal. Every time you eat something, you type in what it was, how much, and the program will calculate how many calories you have left for the day. You can also type in any exercise that you do and it will increase the number of calories that you're allowed to consume based upon how many you burned. It's super easy and most of the math is done for you. I decided to track my calories for a week without making any changes to what I was eating to see where I was starting from. This helped tremendously because I was able to see where I could make cuts and it helped me begin to learn what was high in calories and what wasn't. Don't jump in too fast. Have a plan.
The only thing that bugged me a little bit was having to count things. For example, if I wanted to eat chips out of a large bag, I'd need to count them. If I wanted a slice of cheese, I'd have to quick cut the whole block into serving sizes. If there are 12 ounces of cheese and each ounce is a serving, if you cut the block into 12 pieces, you'll know exactly how much cheese you're eating. It took a week or so to get the hang of it, but it was well worth it and I can do it in my sleep now.
Counting calories may not be for you, but I can tell you, it truly works for me. Good luck.
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That kind of thing actually happens often. My cousin was a baseball player in junior high, high school, college, and for a while after college. His whole life revolved around baseball during this time and he also did things like lift weights and other such things, so he was constantly exercising.
As far as eating went, he was a regular garbage disposal. Anytime he wasn't exercising, he was eating and he ate everything in sight. My aunt said that he could eat a turkey sandwich piled a foot high for an afternoon snack and still wipe out anything the rest of them didn't eat at dinner time. Once while I was visiting him, my aunt, and my uncle, he took us out to this place for lunch that he just raved about and thought the food was just outstanding. As soon as we got back to his place, he immediately made himself a sandwich even though he couldn't get enough of the restaurant's food.
He was drafted by a minor league baseball team after college, but was cut from it within a year. Since then he hasn't been the same old active guy he'd been as a teen and young man, but has still eaten the same way, which has caused him to gain a lot of weight. His dad is a big guy (I'd guess about 75 pounds or so overweight) and has similar eating habits, so it's possible that my cousin is heading for the same problem. This happens to a lot of people, but there is a solution.
Try making simple substitutions ever you replace unhealthy things with healthy things. For example, when you go out to eat, order fruit instead of french fries, water or tea instead of soda, and more fruit instead of a fattening dessert.
Eating at home can be even easier. When you make a sandwich, don't use white bread as it can make you gain weight easier. I enjoy wheat bread quite a bit and rye can do wonders for blood sugar control, lowering your chances of diabetes. Or you could refrain from using bread at all and just wrap some low fat cheese in lunch meat with some mustard (not mayonnaise).
If you make a sandwich, instead of eating chips with it, try some fruit or a side salad. I enjoy using green apple slices with peanut butter or banana with peanut butter.
To be honest, I'd probably weigh 20 pounds less if I weren't so addicted to sweets, especially ice cream. My birthday is coming up and I think my sister's planning to buy me some kind of machine that somehow turns very cold, practically frozen fruit into an ice cream like dessert. The way I understand it, it's like V8 juice (another healthy option for you). It tastes like you're getting a sugary treat when really your getting a serving of fruit (or in V8's case, fruit AND vegetables). Something like that could be good for you too.
Sometimes some of us can get so addicted to junk food that these changes can seem impossible, but they're not such a big deal. Especially since you don't have to change you entire lifestyle as far as what you eat goes. Have you ever noticed that many people who lose a ton of weight seem to gain some, all, or even more back? Do you know why that happens? It's because too many people deprive themselves of the foods they like while losing weight, then, once they're at their weight loss goal, they go overboard and eat too much of what they couldn't eat on their diet. That's why it's important to treat yourself and eat the foods you like, just less of them.
When I was in junior high and high school, I was overweight and hated my body, but did nothing about it because I didn't think I had it in me to lose weight. In January or February of my senior year, I found out kind of by accident (long story) that I could lose weight, not by eliminating junk food from my diet, but by eating less of it and counting calories. I set a calorie limit for my day and the more weight I lost, the more I had to lower that limit.
My dad, although he was proud of me, used to think I was a weirdo because I'd do things like measure how much ice cream I put in a bowl and how much chocolate sauce I put on said ice cream, but it kept me from overeating and helped me keep track of my calories. By the time I started college, I was at my ideal weight and felt great. I had more energy, fewer health problems, and, at the risk of sounding arrogant, got complemented a lot on my weight loss. I also starting getting hit on by guys, which was so unusual to me that the first time it happened, my sister had to tell me I was being hit on. I just thought the guys doing it were really, overly nice and friendly.
Being a bit older now (almost 27) and having a slower metabolism, it's harder to keep the pounds off, which is why I feel it's important to be skinny as a young person, as it keeps you from having more trouble as an adult. When I graduated, my mom surprised me with a new dress to wear under my gown that would have never come close to fitting me months earleir. I try to use that dress as a guide. I was skinny-ish the first time I wore it, but not at my skinniest. As long as I can fit in that dress, I'm not worried, but as soon as it becomes to small, it's crunch time. Keep track of your progress and closely monitor you weight once you're at your goal, not just while you're young, but when you're older too. You're probably thinking to yourself, "Well, duh." But it's crucial to monitor your weight closely. When I do gain weight,it's because I haven't monitored my weight well enough lately.
It feels great to lose weight and I really can't tell you how much I'm rooting for you yo do so because you just get such a sense of accomplishment from it and it does wonders for your self esteem. I hope my advice helps. Good luck and God Bless. :)
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Well, I might not be too much help, but here's my advice:
1.Don't buy as much food - I feel like when I have more food available, I eat more. I'm not saying to starve yourself, you definitely shouldn't do that, but only buy what you need. Example: Buy enough for about a week's worth of breakfast, lunch, and dinner. Plan out what you'll eat each day so you won't end up running out because you ate more than you planned.
2. Don't go to fast food places - This is pretty self-explanatory, fast food has more calories, grease, and is overall just unhealthy. You can still go sometimes, just try to keep it under once a week (This really applies to everyone)
3. Stay away from sweets and snack foods - these can be addicting. One of my teachers at school once told me that Cheetos were made to not be filling just so people would eat more of them, and have to buy more all the time.
4. Eat fruits and vegetables - Some of my favorites are raspberries, strawberries, apples, broccoli, carrots, and spinach.
5. You could try weight loss programs - I can't really give you much advice on what works/doesn't work, since I've never tried any, but maybe one will work for you?
6. Don't starve yourself - just don't, really. There are better ways.
7. Never lose hope - just because one thing doesn't work for you doesn't mean nothing will. Try something else! And always remember this: The happier you are, the healthier you are. So be happy :) I think that just might be the best motivation you can have.
I hope I helped you out (:
~Katie~
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