Speeding Up The Metabolism

[BiBunny]

This is a bit of a spin-off of Velvet's thread in Talk about her Master and his struggle with losing weight. I didn't want to jack it completely, so I thought I'd make a whole new thread.

Ok, it absolutely cannot be put into words how disgusted I am with out-of-shape-ness. I'm a fat, lazy bitch, and I can't take it anymore. I'm sick of looking at myself. So since I've been on a roll lately with getting my other ducks in a row, I figure I might as well see if I can capitalize on that success and convert it into "get into shape."

And I'm saying "get into shape" rather than "lose weight" because I think that's a more reasonable way of looking at it, else I'm going to get annoyed if I haven't lost 100 pounds in two weeks and quit, LOL. My brain is irrational like that.

Anyhow, the biggest problems I have are that I eat the wrong kinds of foods, and I sit on my ass all the time. My metabolic rate is roughly equal to that of an elephant living in the tundra or something. I don't actually eat that much nowadays; it's just the wrong kinds of food. I'm hypoglycemic and anemic, so regular "diets" don't do it for me. I'm also a carb addict and too lazy to cook to boot, just so y'all will know I'm disclosing things fully and not just making excuses, LOL.

So what I want to do is try to eat at least a bit healthier and exercise in the most productive kinds of ways. I love fruits and veggies, even green veggies, but I get bored with the same old stuff all the time. Kitty and I are going to the Farmer's Market tomorrow morning, so any suggestions of foods, recipes, whatever would kick ass.

Exercise tips would be great, too. Even when I was actually in shape, I sucked at endurance-type cardio stuff, like jogging. It just discouraged me because I wasn't any good at it. I have zero desire to join a gym and have my fat ass be seen struggling in public, but anything I can do either outside in the open or in the privacy of my own home, I'm willing to try. The good news is, with my job, I have a lot of freedom and flexibility. As long as I'm not on the phone with a caller, I can do damn near anything; I don't have to be sedentary for hours at a time. I don't mind high-intensity stuff, either. In fact, I'd rather do something really hard for 15 minutes instead of something moderately difficult for an hour. Does that make sense?

I know increasing muscle mass increases the metabolic rate, so what's the most efficient way to go about doing that? (And don't just say "lift weights" or something, LOL. I know that. I'd like some more specific things. *Cough "Homburg" cough*)

I apologize for the length of this, but I thought it might be of interest to someone other than me, too. I'd appreciate it if we could refrain from smartass comments about fat bitches, too. At least I'm trying to change.

 

[Bi_Kitty]

I needz to be close to a lake since I can haz foots problems.

 

[BiBunny]

I needz to be close to a lake since I can haz foots problems.

Oh, yeah. Kitteh can haz plantar fasciitis. So we need something to do that's not too much wear and tear on her feet.

We have a bunch of exercise DVDs, but we're apparently too clumsy and awkward and stupid to follow along with them like we're supposed to.

 

[Bi_Kitty]

Oh, yeah. Kitteh can haz plantar fasciitis. So we need something to do that's not too much wear and tear on her feet.

We have a bunch of exercise DVDs, but we're apparently too clumsy and awkward and stupid to follow along with them like we're supposed to.

Damn my feet! Although, I think I can say I have found something to help them A LOT now (at least for now anyway) *dances*

White people can't dance is all I have to say and we are about as white as they come.

 

[intothewoods]

It's better to think long term and big pictures, so good for you. I've been helping Mister Man with his diet and exercise, and I've been surprised that it hasn't just melted off. I think when you don't eat all day regularly and then eat a lot it really messes with your metabolism. So do be patient.

I'll think about it and come back with recipes, but the basic idea is just lean high quality protein, fruits and veggies, and whole grains. Go through your house and ditch the processed foods. That and soda is the biggest killer. I love going to farmer's markets, but be careful not to buy a ton and then not get to cook it all. Get a few things, and then do frozen veggies the rest of the week, or freeze leftovers you cook in the beginning of the week.

More on the diet later...

For cardio I do a lot of walking. It just works with my lifestyle, but my lifestyle is different from yours, you big poly whore! Bwah ha. Kidding. No, I mean, I live in a big city, have a kid and sit in an office all day. So my approach is to fit in a lot of 30 minute bursts. Some days even 15, or two sets of 15. But you have to figure out what will work for you, and it's good to be realistic. I was a gym rat for years and years, but I hit a wall where I just can't do gyms anymore. So I just ran with it.

Strength training. I really like strength training. Right now I am doing a combo of stuff I read in self magazine, stuff Homburg suggested, and Bikram yoga, which is insane. It seems to be what I needed to mix things up. If you haven't been doing anything though, it won't be that hard to start up. Buy a Self magazine, or Shape, and do their suggested moves. Push-ups! Push ups are great. Make a plan, and figure out a way to reward yourself for completing the tasks.

Do you think any of that will work for you? I think the key really is to figure out ways to keep motivated. I'm promising myself clothes. I knew a food diary would help - so I did that for a while to get back on target.

Here's basically what I've been eating lately.

Kashi crunch cereal for breakfast - the high fiber, protein kind. I did also see a fab breakfast for weekend - eggs (or even whites) on a whole wheat muffin with smoked salmon. But anyway.

Lunch - whole wheat pita, sliced roasted turkey, spinach and a little mustard. The spinach - fiber - keeps you feeling full.

Dinner - varies. I am not as strict with dinner, but I am keeping it healthy. Have been staying away from white bread/pasta/rice, and doing only whole wheat pasta or brown rice on occasion.

So, typical dinner might be - broiled or roasted chicken or fish, a salad or cooked vegetables, and whole wheat couscous, or some other sort of complex grain. For example, the other night I did the roasted chicken with Eating Well magazine's rattatouille (they do have a website). Their version of ratattouile was chopped plum tomatoes, zuchini, onion and eggplant with garlic, fresh herbs like thyme on top drizzled with a little olive oil, and roasted in the oven until tender. The key to lower fat, high flavor cooking is cooking at high temperatures and using spice.

You have to ask yourself what kind of cooking appeals to you, what kinds of foods, how often do you cook, etc. Weight Watchers magazine might appeal to you more than Eating Well. It all depends, and will take time investment up front.

 

[Essene]

Oh yeah, I'm in the "getting shit done" mode myself.

EmpressFi, Malin, and Homburg do low carb (last I checked anyway). I'm trying to do it, but I'm on the rag, and I've eaten at least some dark chocolate the past four days in a row.

I'm horrible at it (okay I could be worse), and yesterday I thought that if I had to eat one more piece of meat I'd just about die. Yes, I am a bit of a drama queen sometimes but there's only so much of eating hamburgers without the bun, rolled up sandwich meat, and hard boiled eggwhites that a girl can take.

If you did something less extreme like south beach (incorporates more carbs than Atkins) that might be good for you. They encourage snacking which helps a lot in keeping your blood sugar regulated.

My sister is hypoglycemic and has Rheumatoid Arthritis. South beach worked well for her, and the usual biking, swimming, rowing- low impact excercises as well.

I've been hiking. Still losing about 2-4lbs per week. I hope to keep that up.

Good luck.

 

[intothewoods]

I did South Beach to lose the pregnancy weight, and it did the trick. As a long term lifestyle change, I personally couldn't stick with something even that regimented, and certainly not no carb. I think giving up "white carbs" until you lose the weight is very helpful though. I'd have the occasional regular pasta dish after I lose it, and rice, but I have no interest in bad white bread. Baguette maybe, but not wonder bread. As a long term strategy, it's hard for me to imagine eating in a way that doesn't incorporate well-made whole food. But that is me, and I was raised eating wheat germ. I'll be honest. I also was losing about 10lbs total right now. Not sure if that makes a difference. The most I ever lost was about 40 lbs, and that was after having a baby. The only thing that jump started my metabolism was south beach. And Pilates for the abs. Praise the lord of Pilates.

 

[BiBunny]

Thanks, girls. I did Sugar-Busters for awhile (which, I think, is similar to the latter phases of South Beach) and did pretty well. I tried South Beach once, though, and during the no carbs whatsoever induction phase, my sugar got so low that I passed the fuck out in parents' bathroom. Not fun times.

But I know I need to get back into eating more non-starchy veggies, some fruits, lean protein, and whole grains. I think my biggest problem, other than the carb addiction, is that I honestly could live the rest of my life without ever eating meat again, except when I really need the iron. Most meat is just kind of "meh" to me. I can take or it leave it; I never get really excited about anything but a ribeye cooked medium when my iron count is down in the low single digits. I gotta do something about that.

 

[intothewoods]

Thanks, girls. I did Sugar-Busters for awhile (which, I think, is similar to the latter phases of South Beach) and did pretty well. I tried South Beach once, though, and during the no carbs whatsoever induction phase, my sugar got so low that I passed the fuck out in parents' bathroom. Not fun times.

But I know I need to get back into eating more non-starchy veggies, some fruits, lean protein, and whole grains. I think my biggest problem, other than the carb addiction, is that I honestly could live the rest of my life without ever eating meat again, except when I really need the iron. Most meat is just kind of "meh" to me. I can take or it leave it; I never get really excited about anything but a ribeye cooked medium when my iron count is down in the low single digits. I gotta do something about that.

I'm actually not that much of a meat eater either. Do you like fish? Lentils are really great sources of protein. Lowfat yogurt.

What is your favorite food?

 

[BiBunny]

I'm actually not that much of a meat eater either. Do you like fish? Lentils are really great sources of protein. Lowfat yogurt.

What is your favorite food?

Not fond of fish, but I love most all other seafood. I just don't really know how to prepare it, LOL.

My favorite foods tend to be things like pasta dishes or Southern soulfood stuff, both of which are horrible for you. (See? Carb addict.)

 

[Netzach]

Eat less more often. Make yourself eat, and spread your food out. You'll never be ravenously hungry and your metabolism will always be engaged, it won't shut off and hold onto your fat the way it does if you eat a lot once a day.

Carbs also are not the devil if you decide to get them from fruit and veggies. I find the reluctance to eat fruit can go out the window if you're rigorously not eating bread or pasta - then there's really no reason to fear peas, carrots, apples etc.

Use the clock.

So, for example:

breakfast 8 am or whatever - I would cut up a couple of apples throw them in the oven bake them hot and then throw some farmer's cheese (the very low fat cottage cheese type) over them - that's because I'm weird and I have digestive problems that dictate most normal food is no good. Wheat-free waffles, 2, with a tiny drizzle of honey are a popular staple. As is an apple or banana with PB.

10 AM - have a snack. It's not optional - some nuts in a dish, some more fruit or veggies w hummus, glass of juice and a yogurt, MAKE yourself eat something

12 pm lunch - my favorite "what do I do when I'm lazy" is a can of white beans, tuna, olive oil, and half a lemon and some black pepper It stays with you well till....

2-3 pm snack again - apple or orange or carrots and another oz of cheese or something

then dinner - salads are ideal. To keep them from getting totally freaking dull put berries in them and pine nuts or sunflower seeds or something


Have something with a few calories before bed always - a half apple with PB or something - not a LOT just a few. two WASA crackers and PB or something like that.

But the snacking actually keeps your metabolism going - the mistake I know I make when I'm in lazy mode is NOT eating till dinner, then going out and calories galore all shortly before bed

Watch the portion and calorie counts, obviously, if you're sedentary you'll need fewer, and I personally did better tapering down on portions, making breakfast more calorie dense than lunch and dinner lightest.

 

[Netzach]

what do you do to your meat?

I personally can get excited over roast chicken, but I realize not everyone can. You can have the pan-fried lightly dusted filet (use eqq white only) with a splash of white wine as it cooks down at the end - just have salad with it instead of the angel hair. This cooks stupid fast.

 

[Homburg]

PM is right, I tend towards low-carb. My diet has been crap for a coupla months though, and I am showing the effects in general health, ugh. I'm diet-sensitive. When I am eating right, I feel great. When I eat like crap, I feel like it too.

Anyway, there are a number of ways. This post will be long, so go grab some mixed nuts and get ready to read.

1) Figure out what sort of diet works for you. Low-carb diets tend to do good things for me. Low-carb would destroy MIS. She needs a fairly high carb diet, period. You could be low, high, or balanced. Moooost likely, looking at where you carry your weight and your bone structure, low carb would probably work for you.

2) Eat smaller meals more frequently. If you are not sleeping for the evening, eat every 3-4 hours or so. If you are hungry, eat something small and proper with an eye towards nutrition, not killing a craving. If your body has food all the time, even if it is not a huge amount, it will not feel like it is being starved. It will think that food is in good supply and it does not have to horde resources and slow down your metabolism.

3) Lift weights! Now, there's loads of way to lift weights, and some of those ways don't even require weights. The core to the issue is that you needs to be doing movements that involve as many joints as possible, against some form of resistance serious enough that you are only able to do a certain number of repetitions. That number varies in certain ranges depending on your goal.

You want to lift weights, or, more properly, get some resistance training, for a variety of reasons.

a) It builds muscle, if done right, and diet is right, etc. Muscle is biologically active tissue, meaning it burns calories even when inactive. You could be sleeping, and the muscle in your body is still queitly burning small amounts of cals, unlike the fat which burns basically nil. More muscle means more tissue cooking off that potato chip you ate. This is good stuff.

b) Lifting weights in the right way is a REALLY good way to get excess metabolic effect. Excess metabolic effect is what happens when your metabolism goes slam into overdrive because you have tasked your system brutally, and the body starts burning massive quantities of energy to meet those demands. Exercise properly and you will switch that metabolic boost on for hours after you are done. I've hit it hard and sweat for hour slater. Sounds nasty, and is, but it is a sign that your body's furnace is ON.

c) Lifting, especially heavy lifting in compound movement causes excellent hormone response. Yes, in women as well as men.

A lot of women are afraid of this, because lifting weights will boost their testosterone. Yup, it will. By a little. Enough to cause you to build alittle muscle and possibly burn off some fat. You have T in your body right now. You have to. Having a bit more won't hurt you, and will help. And you won't grow a mustache. You also won't grow loads of muscle and look like a dude. Men have incredibly higher T-levels than you do, and men still have to take steroids to get the big muscles. Lift. You will build some muscle, and look far better for it.

d) And this is another point where people look at me like I'm nuts - lifting, done properly, is safer than most other forms of exercise, and, done right again, FAR healthier for your joints than just about anything else short of swimming. My joints have improved vastly since I started lifting. I'm obssessive about form, and it pays off in good lift numbers and joints that aren't jacked up.

e) Lifting is fat friendly. Let's face it, jogging ain't gonna happen when you're obese. There's just too much moving around to do it any kind of comfortable. Weight lifting takes place generally in one spot, and you can easily control your loading to better match your fitness levels, instead of just assuming that you can do whatever movement because that gym bunny over there can do it.

Most lifts are also done are more calm speeds. Well, not olympic lifting, but we're not talking about that.

f) Lifting will make you stronger. Everyone can be stronger, and getting stronger means that you are more capable of handling your own body weight. This both helps relieve stress on your joints (as the muscles are doing their job and actively are supporting you joint, and this means less joint pain), and means that you will move better.


(If you want specific advice on how to lift weights, what you will beed, etc, that will need to be another topic for another post. So ask, and I will do so.

And remember there are bodyweight only maneuvers that can challenge you to the same extent that heavy weights do. They just tend to be harder to perform than barbell weighted stuff.

Pretty much each one of those points above can be expounded on. Let me know what mor einfo you want.

 

[rida]

I'm horrible at exercising and always have been. So I have to focus on sneaking as much movement as possible in the day and on the food to keep my weight in check.

Few things that I noticed/learned about my body true trial and errors:

1) Not all calories are created equal

That is, even if the calories count is the same, an apple will be better than a glass of juice. The secret is that the body needs to use a certain amount of energy to break down the food. The more work has the body to do to break it down the less amount of calories will be stored.

That is why whole wheat, brown rice and so one is better than the white version and simple sugars from the fruit itself are better than the one from juice.

2) Not all hours of the day are created equal

Eating a lot before going to bed is sure way for gaining weight. You are stuffing your body with fuel and than you are shutting it down.
If you don't have the luxury to be able to spread your meals out during the day because of work or other constrains, try to remember the following:
calories from proteins, if not used get stored less then the one from sugars (carbohydrates are sugars too), so it is better to have your pasta at lunch and your stake at dinner

3) Denying myself what I want to eat makes me eat double

When I was very strict with myself about the "bad food" I would always end up eating more. I would crave a choco chips cookie (small, 80 Kcal) but tell myself that it was not good so have a piece of carrot instead (20Kcal). But I would still crave the cookie, so i would eat a piece of apple (1/4 50Kcal). Still I would not feel satisfied and end up eating the cookie, not enjoying it because I would feel guilty and a failure, for a total of 150Kcal instead of 80 Kcal if I had the cookie in the first place.

So I learned to ask myself if I really wanted the cookies and wait 5 minutes. If the answer was "yes", I would go for it and savor and enjoy it. But if the asnwer was "not really, i just want something but I don't know what", I would get myself a drink of water and figure out what I wanted.

4) Exercise can be done in many forms

Walking a flight of stares instead of taking the elevator or escalator is exercise. And walking down is more exercise than walking up (harder on your knees thou). Walking at a frisk pace instead of strolling is exercise. Getting up and sitting down many times is exercise. And, of course, good sex is exercise

To that I add riding my bicycle to the store, as I do not own a car.

5) don't be too hard on myself

So I binged on choco wafers. Oh well, what is done is done, to late to beat myself up. But: why did it happen? what is out of sinch that made me compensate? More often than not, binging is just the symptom of something else going on. Figuring that out usually take care of the binging too.


Different things work for different people. Following the above has helped me keep my weight at almost the same level (seasonal fluctuation) for about 15 years.

Now thou I'm starting to enter an age were my weight and body shape will change due to hormonal changes and I am trying to figure out how and what to do.

Good luck & good work

 

[Homburg]

10 AM - have a snack. It's not optional - some nuts in a dish, some more fruit or veggies w hummus, glass of juice and a yogurt, MAKE yourself eat something

this is a very big serious deal. Snacks are mandatory. You are trying to fool your body into thinking food is abundant. This means food coming in regularly and often, even when you aren't really hungry.

Have something with a few calories before bed always - a half apple with PB or something - not a LOT just a few. two WASA crackers and PB or something like that.

I really dig cottage cheese before bed. The caseinate protein in it is slow digesting, so it sticks with you longer as you sleep.

I am also a big fan of keeping a food diary. I had way more success when I kept the diary. I used www.fitday.com as it is free and pretty good. You can also enter custom recipes and exercise as well.

 

[Homburg]

Oh yeah, I forgot the number one piece of advice on dietary changes and diet in general.

CHEAT.

Yes, cheat. Plan your cheats though. Count your meals and allow for 10% of them to be cheat meals. The difference bewteen 100% compliance to diet and 90% compliance is really negligible, but the psychological boost to being able to have a slice or three of pizza when you go out over the weekend is enormous.


Planning your cheats is important though. You want to set your cheat meals up so they are really going to hit the spot. And planning them means you will stick to them better.

 

[Bandit58]

Which is better - heavier weights with less reps, or lighter weights with more reps?

I do weight training with a personal trainer. She often has me using quite heavy weights (mainly hand weights and machines not so much dumbells). I have toned up a lot and am a lot stronger, but not "bulked up".

 

[Homburg]

Which is better - heavier weights with less reps, or lighter weights with more reps?

I do weight training with a personal trainer. She often has me using quite heavy weights (mainly hand weights and machines not so much dumbells). I have toned up a lot and am a lot stronger, but not "bulked up".

Heavier weights and less reps.

Bodybuilders tend to go for high reps. If you want to look like a bodybuilder, match that. The reason they go for reps is to increase the "pump", which is blood rushing into the muscle and bloating it up. This causes the muscle to be able to hold more sarcoplasm. Basically tissue goo. Largely useless stuff. This is why most bodybuilders are weak sisters compared to an olympic weightlifter of less mass.

I tend to keep my sets at 5 reps or less, with weight commensurately high so as to make those reps meaningful. And I regularly do max effort single lifts, powerlifter style. Another problem with body builder style muscles is sarcoplasm is not biologically active. You need actual muscle cells for that. This means getting strong (with the caveat that "strong" is relative to you before you started lifting, not to you in relation to anyone else).

Your trainer is smart. Far too many personal trainers subscribe to the high reps thinking that it is what the client wants. The client wants results, and they don't actually want to work hard for them. So high reps with light weights is the usual prescription. The folks I've trained don't get this. Then again, my buddy AP is in the best shape of his entire life, and my friend Ron went from chronic back pain to a healthy back and a 300lb+ deadlift at 185lbs bodyweight. I've had excellent results from teaching the basic lifts with TIGHT FORM, and heavy loads.

I would not surprised if you found that you were getting bone density increases. This is a HUGE reason for women to lift as they age. Your bones respond to heavy loading by growing more dense.

 

[BiBunny]

Thanks for all the great advice!

I have a couple of specific questions for y'all, things I'm sort of unsure about, but also feel free to chime in with any more general advice you may have.

#1--As far as strength training goes, I have to admit that my lazy ass likes the idea of a lot of work in a short amount of time. This is something I might actually do, even if I hated it, because I'd tell myself, "Bunny, it's only 15 minutes." My question is about the logistics of it. I'm not going to be able to wear all my major muscle groups out in 5 reps with a set of 3-pound hand weights from Wal-Mart. Going to the gym counts as public humiliation and thus is a hard limit. This apartment is too small for much in the way of equipment. What kinds of equipment could I use that would give me the greatest amount of results for the least amount of money and space taken up?

#2--Something no one really has the answer to. I hate water. I don't care how good it is for me, it's awful and disgusting, and it makes my stomach revolt. Those Crystal Light packets have this aftertaste that tastes vaguely like hospitals smell, so ewww, no. What do I drink? I like Dr. Pepper a lot, but I don't really crave it too much if I don't keep it in the house. I could get by on a can a day, just for the caffeine fix in the mornings. Ok, what do I do drink the rest of the time? I don't do tea or black coffee. "Diet" soft drinks are full of icky chemical things that are bad for me and make me crave the sugar that's not in them. Regular soft drinks are full of sugar and calories. Which is better? I just can't drink a gallon of water a day like all the "flush out your system" people tell you to. I do good to down 16 ounces without feeling nauseated. So what do I drink during and between meals?

Oh, yeah, for the record, I don't give a shit about increased T levels. I already have an insane amount for a chick, anyway. (I swear to God, I think I absorbed a male twin in the womb or something.) They can't go much higher as it is, and even so, it'll just make my sex drive go from insatiable to nymphomaniac. No big deal. Those crazy T levels have something to do with why the "1200 calorie diets for women" fail miserably with me, I'm sure. 1200 calories, while a lot for some folks, isn't enough to keep my blood sugar levels high enough to prevent unconsciousness after four or five days. *Shrug* I've come to the realization that I should approach this in a masculine fashion--eat like a man and exercise like one.

 

[Marquis]

Ok, it absolutely cannot be put into words how disgusted I am with out-of-shape-ness. I'm a fat, lazy bitch, and I can't take it anymore. I'm sick of looking at myself. So since I've been on a roll lately with getting my other ducks in a row, I figure I might as well see if I can capitalize on that success and convert it into "get into shape."

I like that you're honest here and ready to change. More importantly, you couldn't be so straight forward about this if you weren't already "over it" in some sense.

By "over it" I don't mean over being unhealthy, but more importantly over feeling like you are your weight and have no control over your physical fitness, diet and body composition. Being healthy builds self confidence, but truthfully speaking it takes a bit of confidence to even start and it seems like you've got it. The truly insecure are never able to admit to themselves that they want to change, out of the paralyzing fear that they can't. The confident recognize that they may not be able to change completely, but they're willing to try.

And I'm saying "get into shape" rather than "lose weight" because I think that's a more reasonable way of looking at it, else I'm going to get annoyed if I haven't lost 100 pounds in two weeks and quit, LOL. My brain is irrational like that.

I think you should go even further by changing your thought process on this from "get into shape" to "live healthy." You cannot achieve a permanent solution with a temporary remedy. The problem with getting into shape is that you're constantly waiting for it to be over. When you've decided to adopt a healthy lifestyle for yourself, you get to reap the permanent benefits of greater energy and self confidence without having to deal with intense or prolonged suffering.

You're not training for a fight, you're looking to increase your lifestyle IQ.

Anyhow, the biggest problems I have are that I eat the wrong kinds of foods, and I sit on my ass all the time. My metabolic rate is roughly equal to that of an elephant living in the tundra or something. I don't actually eat that much nowadays; it's just the wrong kinds of food. I'm hypoglycemic and anemic, so regular "diets" don't do it for me. I'm also a carb addict and too lazy to cook to boot, just so y'all will know I'm disclosing things fully and not just making excuses, LOL.

Full disclosure appreciated.

The bad news is, you will have to make a conscience choice to change your diet for a little while. It takes the child part of your brain a little while to catch up with the logical part that knows this is the right decision.

The good news is, the child part of your brain is a lot more forgetful than you think! My guess is that after no more than two weeks of eating healthier, the kinds of foods you were eating before might start to gross you out a little bit. Not only that, but you will start feeling better on a daily basis, and probably won't want to give that up!

While exercise and healthy eating work best in tandem, in my opinion and in the opinion of many experts, your diet does the lion's share of work in your body composition and how you feel. You really get so much more out of either when you do both though.

So what I want to do is try to eat at least a bit healthier and exercise in the most productive kinds of ways. I love fruits and veggies, even green veggies, but I get bored with the same old stuff all the time. Kitty and I are going to the Farmer's Market tomorrow morning, so any suggestions of foods, recipes, whatever would kick ass.

Veggies are awesome. Generally speaking, you can eat as much veggies as you want. You cannot eat as much deep fried veggies or veggies sauteed in oil or veggies with dip as you want, but the veggies themselves are just about the healthiest thing you can eat. The least processed the better.

Keep in mind that rice is not a veggie. Potatoes and corn are not quite veggies either.

Fruits are pretty good, but they do contain a lot of sugar, which you may want to avoid. That being said, I don't know if I've ever seen anyone get fat off of fresh fruit.

As far as recipes, my suggestion would be to get a variety of fresh ingredients and keep it simple.

It's important to incorporate protein into your diet as well. I understand you're not a huge fan of meat, which in some ways may actually slow your progress. You will need to find substitutes that you enjoy because you do need a certain amount of protein or your body really just isn't going to cooperate with your plans to shed pounds.

Exercise tips would be great, too. Even when I was actually in shape, I sucked at endurance-type cardio stuff, like jogging. It just discouraged me because I wasn't any good at it. I have zero desire to join a gym and have my fat ass be seen struggling in public, but anything I can do either outside in the open or in the privacy of my own home, I'm willing to try. The good news is, with my job, I have a lot of freedom and flexibility. As long as I'm not on the phone with a caller, I can do damn near anything; I don't have to be sedentary for hours at a time. I don't mind high-intensity stuff, either. In fact, I'd rather do something really hard for 15 minutes instead of something moderately difficult for an hour. Does that make sense?

It makes perfect sense. Who wouldn't rather bust their ass for 15 minutes rather than sweat hard for an hour?

If only it worked that way, but unfortunately there are no shortcuts in this game. That's not to say there is nothing to be said for intensity, quite the opposite in fact, but at what I assume your current fitness level is, you're not capable of the kind of intensity that would make 15 minutes count. Most people who are capable of that kind of intensity, go way more than 15 minutes.

Still start somewhere. Anywhere. Taking the stairs instead of the elevator is an excellent start. If some place is close enough to walk, walk instead of taking your car. That is an excellent start.

I know increasing muscle mass increases the metabolic rate, so what's the most efficient way to go about doing that? (And don't just say "lift weights" or something, LOL. I know that. I'd like some more specific things. *Cough "Homburg" cough*)

Lifting weights is the most efficient way to go about building muscle mass. For more specifics, I highly recommend the book Body For Life by Bill Phillips. His exercises are simple, explained well and great for beginners or advanced alike.

Truthfully, if you're looking to gain some muscle mass, you're probably going to need to join a gym. As far as the self image issues that make that a scary prospect, get over yourself. No one is looking at you there any more than you're being looked at at the super market. If you're feeling good about what you're doing, your time in the gym will be a joyful occasion. I am hardly one of the top guys at my gym but when I'm having a good day, I walk around like king kong. When I'm having a bad day, I try to leave without anyone seeing me. The funny thing is, after being there for so long, I've noticed the same habits in people in much better shape than myself!

I apologize for the length of this, but I thought it might be of interest to someone other than me, too. I'd appreciate it if we could refrain from smartass comments about fat bitches, too. At least I'm trying to change.

(comment deleted)

Thanks for all the great advice!

I have a couple of specific questions for y'all, things I'm sort of unsure about, but also feel free to chime in with any more general advice you may have.

#1--As far as strength training goes, I have to admit that my lazy ass likes the idea of a lot of work in a short amount of time. This is something I might actually do, even if I hated it, because I'd tell myself, "Bunny, it's only 15 minutes." My question is about the logistics of it. I'm not going to be able to wear all my major muscle groups out in 5 reps with a set of 3-pound hand weights from Wal-Mart. Going to the gym counts as public humiliation and thus is a hard limit. This apartment is too small for much in the way of equipment. What kinds of equipment could I use that would give me the greatest amount of results for the least amount of money and space taken up?

See above.

#2--Something no one really has the answer to. I hate water. I don't care how good it is for me, it's awful and disgusting, and it makes my stomach revolt. Those Crystal Light packets have this aftertaste that tastes vaguely like hospitals smell, so ewww, no. What do I drink? I like Dr. Pepper a lot, but I don't really crave it too much if I don't keep it in the house. I could get by on a can a day, just for the caffeine fix in the mornings. Ok, what do I do drink the rest of the time? I don't do tea or black coffee. "Diet" soft drinks are full of icky chemical things that are bad for me and make me crave the sugar that's not in them. Regular soft drinks are full of sugar and calories. Which is better? I just can't drink a gallon of water a day like all the "flush out your system" people tell you to. I do good to down 16 ounces without feeling nauseated. So what do I drink during and between meals?

No one has the answer to this because there is none. You need to drink water!!

Or at least an innocuous substitute. I keep a pitcher of freshly made iced green or white tea in the fridge and a pitcher of lo-cal crystal light style lemonade. I drink water when I'm really thirsty, the tea when I'm thirsty but feeling kinda bratty and the lemonade when I want something sweet and tangy.

This is the compromise that I make with myself, knowing that I should really just be drinking water.

What compromise can you come up with?

I will tell you that taking in a lot of water will do AMAZING things for your body, and accelerate your weight loss process tremendously. You have no idea HOW LITTLE water you're drinking until you experience what it feels like to be reasonably hydrated for a while.

Oh, yeah, for the record, I don't give a shit about increased T levels. I already have an insane amount for a chick, anyway. (I swear to God, I think I absorbed a male twin in the womb or something.) They can't go much higher as it is, and even so, it'll just make my sex drive go from insatiable to nymphomaniac. No big deal. Those crazy T levels have something to do with why the "1200 calorie diets for women" fail miserably with me, I'm sure. 1200 calories, while a lot for some folks, isn't enough to keep my blood sugar levels high enough to prevent unconsciousness after four or five days. *Shrug* I've come to the realization that I should approach this in a masculine fashion--eat like a man and exercise like one.

Eat and exercise like "a man" is the trend for women these days. Low fat (relative to the gender), high muscle content on a woman looks sexy. 1200 calories in a day will not get you there.

 

[minx1]

I've lost weight recently (almost two dress sizes), but I confess what I have been eating is pretty boring lol. Then again boring it may be but it appears to be doing the trick.

weetabix with skimmed milk for brekkie, any soup for lunch and yay chicken caserole/soup for tea. When I really can't stand the thought of chciken casserole again I replace with chicken, salad, pita and salsa.
If you can put up with the tedious aspect of it, you would definitely see an effect and pretty quickly.

For the casserole I boil some chopped onion, swede, turnip, carrots in stock, then after 10 mins add celery, leek, chopped cabbage. Let it cook gently for 15 mins or so and take off the light. meanwhile seal the diced chicken by simmering it in stock for 10 mins. Finally bung in some potatoes, the chicken and some french beans, season and hey presto. Tastes pretty goos actually.

 

[graceanne]

Oh, yeah. Kitteh can haz plantar fasciitis. So we need something to do that's not too much wear and tear on her feet.

We have a bunch of exercise DVDs, but we're apparently too clumsy and awkward and stupid to follow along with them like we're supposed to.

You should check out Susan Powters exercise videos - they don't require a ton of coordination, but still get your heart rate up. Plus, in her video's, she has both skinny and fat people exercising with her. I used to have one, but I don't know where it went. I'd bet one of the kids got it.

Another option is yoga. It's easy on the joints and feet, but still gets your heart rate up.

Oh yeah, I forgot the number one piece of advice on dietary changes and diet in general.

CHEAT.

Yes, cheat. Plan your cheats though. Count your meals and allow for 10% of them to be cheat meals. The difference bewteen 100% compliance to diet and 90% compliance is really negligible, but the psychological boost to being able to have a slice or three of pizza when you go out over the weekend is enormous.


Planning your cheats is important though. You want to set your cheat meals up so they are really going to hit the spot. And planning them means you will stick to them better.

Weight watchers suggests this, too.

Thanks for all the great advice!

I have a couple of specific questions for y'all, things I'm sort of unsure about, but also feel free to chime in with any more general advice you may have.


#2--Something no one really has the answer to. I hate water. I don't care how good it is for me, it's awful and disgusting, and it makes my stomach revolt. Those Crystal Light packets have this aftertaste that tastes vaguely like hospitals smell, so ewww, no. What do I drink? I like Dr. Pepper a lot, but I don't really crave it too much if I don't keep it in the house. I could get by on a can a day, just for the caffeine fix in the mornings. Ok, what do I do drink the rest of the time? I don't do tea or black coffee. "Diet" soft drinks are full of icky chemical things that are bad for me and make me crave the sugar that's not in them. Regular soft drinks are full of sugar and calories. Which is better? I just can't drink a gallon of water a day like all the "flush out your system" people tell you to. I do good to down 16 ounces without feeling nauseated. So what do I drink during and between meals?

I, also, hate water. Here's some things I do. (a) If I gotta drink it, it darn well better be almost freaken frozen, or I WILL NOT DRINK IT. Yuck. (b) squeeze a quartered lemon in your water. (If possible, use a real lemon. Pre-squeezed lemon juice DOES NOT taste good in water, it just makes the water bitter. Lemon juice from a lemon has a much more mellow flavor.) Plus it gives you a good dose of vitamin c. (Good for the immune system, good for the skin. )

 

[rida]

Oh yeah, I forgot the number one piece of advice on dietary changes and diet in general.

CHEAT.

Yes, cheat. Plan your cheats though. Count your meals and allow for 10% of them to be cheat meals. The difference bewteen 100% compliance to diet and 90% compliance is really negligible, but the psychological boost to being able to have a slice or three of pizza when you go out over the weekend is enormous.


Planning your cheats is important though. You want to set your cheat meals up so they are really going to hit the spot. And planning them means you will stick to them better.

A 100% strict plan mostly will not work. But to me a planned cheat is not a cheat, so it defeat the purpose. LOL
And instead of making me enjoy the whole experience, it makes me just bare it until it gets time for the cheat.

But that is just the way my mind work.

.....
#2--Something no one really has the answer to. I hate water. I don't care how good it is for me, it's awful and disgusting, and it makes my stomach revolt.
....

Do you usually drink your water out of a glass container or a plastic container? I've noticed that it makes the flavor totally different: it tastes much better out of glass containers.

Bottled water too tend to have different flavors, and mostly I do not really like them. I noticed that filtered with Ionizing filters makes it taste better to me.

Also, if you like fizzy drinks, try chilled sparkling water. In Italy they sell fizzle powder to add to normal tap water to make it sparkle without adding any calories.

 

[catalina_francisco]

I will hopefully get back to this when I am feeling better, but for now I am learning a lot about eating for massive iron deficient anemia and a lot of the things which are touted as healthy foods but not as healthy as we believe in the usual form. Tea, coffee, soft drinks, and red wine all go toward decreasing the iron absorption from food; iron is absorbed easier by the body from meat and fish than from fresh vegetables, fruit and most grains and nuts; having some form of vitamin C at the same time as eating iron rich food will increase the chance of absorption (already knew that one thankfully); there are sources of heme iron and non-heme iron in foods....the heme variety are the best; nonheme variety need to be eaten with heme or Vit C to get the full benefit of the iron from them; calcium can impact the absorption of iron so when seriously low it is best to remove or minimise dairy and chocolate. Also found that though a lot of people think spinach when iron deficiency is mentioned, it is non-heme so not absorbed well without help, and also contains 3 times the amount of iron when cooked from fresh than compared to raw....broccoli OTOH is absorbed easier. Lentils, beans (including soy and kidney), grains etc., are forms of nonheme iron so need heme iron foods (or Vit C) at the time of eating to assist in their use as a source of iron.

As to drinking water...I can empathise as I also get a bloated and sick feeling when I drink more than a few sips at a time. I have found having it ice cold is easier, in the form of ice even better. I have also found that my insatiable appetite for ice which has been a source of amusement for many in the past few years was actually a symptom of pica as a result of my ever recurring and seriously life threatening iron deficiency anemia but was overlooked as a symptom by most doctors I have seen. So now I am ordered off the diet and exercise regime for awhile, being stuffed with pills and iron rich foods, and bored silly from not being able to do anything(well being bored is a new thing and I am hoping a good sign as before I couldn't care less and was barely conscious the world was alive)....sheesh, just walking from one room to another has been bringing on massive chest pain, dizziness/fainting and gasping for breath, venturing up the 2 flights of stairs to our bedroom has become an epic journey so has been better to just stay there and sleep 24/7. I am looking forward to coming back to life and trying to find a way of stopping this cycle.

Catalina

 

[graceanne]

As to drinking water...I can empathise as I also get a bloated and sick feeling when I drink more than a few sips at a time. I have found having it ice cold is easier, in the form of ice even better. I have also found that my insatiable appetite for ice which has been a source of amusement for many in the past few years was actually a symptom of pica as a result of my ever recurring and seriously life threatening iron deficiency anemia but was overlooked as a symptom by most doctors I have seen. So now I am ordered off the diet and exercise regime for awhile, being stuffed with pills and iron rich foods, and bored silly from not being able to do anything(well being bored is a new thing and I am hoping a good sign as before I couldn't care less and was barely conscious the world was alive)....sheesh, just walking from one room to another has been bringing on massive chest pain, dizziness/fainting and gasping for breath, venturing up the 2 flights of stairs to our bedroom has become an epic journey so has been better to just stay there and sleep 24/7. I am looking forward to coming back to life and trying to find a way of stopping this cycle.

Catalina

Ok, you know how much I hate doctors - I don't bother hiding it. But I'm kinda surprised to find they missed this. My doctors are CONSTANTLY bugging me about whether or not I eat ice. Probably cause I show similar symptoms to what you were saying. Walking room to room exhausts me, stairs just ain't happening. Etc. I'm always like 'dude, half my teeth are rotting out of my mouth. Even if I wanted ice it would hurt to eat it.' Then they give me a confused look.

Either way, I'm glad they figured it out. If I were you I'd check out beet root - it's a natural form of iron and it won't make you nauseous.