Food Help!
I know there are quite a few discussions out there regarding meals, calories, snacks, etc....don't you just wish there was someone out there to tell you exactly what to eat - and exactly what workouts to do?
I usually workout 7 days per week, which includes Jari's weight training DVD's at least twice per week, running/walking when the weather allows, Cathe DVD's, maybe some Tae Bo when I do not have as much energy, and hiking on the weekends. I feel that time-wise I exercise more than enough, but my problem is my mouth! I love to eat :) Granted I am not willing to give up my chocolate (or wine - bad, I know), but I need to learn to eat and snack more efficiently and I have not figured that out yet. Regardless of what I eat I feel like I am hungry all of the time. I try to make good choices throughout the day, but those choices still add up and result in consuming too many calories.
I will admit that I do not have too much to lose, but I would like to trim down that much more and then maintain that weight. Does anyone have any food plan suggestions that they could help me with? Or even exercise plans that could help me get out of this rut/plateau?
Tags: eating plans, exercise, exercise plans, nutrition
Replies to This Discussion
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Permalink Reply by Megan Alderton on -
Hi Heather! First of all, let me just say that I feel your pain! I am 24, and I weight about 115-120 at 5' 3." I don't have much if anything to lose, but I have to make healthy eating choices just to maintain my weight, and believe me, it's not easy when i have a boyfriend and his daughter who love to hog out on junk... people always say just don't keep it in the house, then you can't eat it, but I can't do that becase my boyfriend is a freak of nature who has great muscle tone and a slim figure without lifting a finger to exercise and stuffing his face constantly.
That said, here are some foods/meals I frequent...
Breakfast: organic fruit and nut granola cereal with some fruit and usually a cheese stick for some extra protein. Or I'll have some scrambled egg whites, oatmeal or another reasonably healthy cereal with skim milk of course.
You like seafood? Hopefully you do because tuna, salmon, flounder, and shrimp, and even crab meat (without butter!) are great treats! Just make sure you are preparing them with little or no oil... Steaming is best. As for the Tuna, i just add some mustard and pickle relish to a can, stir it up and eat. Or, a good way to mask the strong flavor is to put it on some whole wheat bread with lettuce and a big juicy tomatoe slice! You can do this with lean turkey too. Just don't use mayo (filled with fat!)
Veggies are very important for Fiber. Baby carrot sticks are a fave and easy thing for me to take to work... and yes, i allow myself a small bit of ranch dip. I love steamed asparagus, broccoli and green beans. I am told to stay away from corn and potatoes (starchy), but what the heck, mix it in occasionally. You don't want to be eating the same things over and over.
Fruit is good to save for desserts I think because they tend to be sweet and help that craving for something sweet after dinner. I like to cut up Kiwi and strawberries and then throw in a few grapes.
Oh... and rice and beans is a great and simple dinner. When I was in college I would heat up some refried beans, make some white rice and throw salsa over all of it. Great dinner and it helped me stay super slim. Yogurt that is all natural is also a good thing... try adding some chopped almonds/walnuts if you want to feel fuller (more protein!)
Fruit smoothie drinks (try the Boathouse Farms ones) that are 100% juice with no added sugar and no high fructose corn syrup are awesome to help your hunger too when you need a snack.
Also, you gotta try "Amy's" tv dinners. I am telling you, these things have saved my life at work... they are 100% organic, and meatless. They are also all relatively low in fat and have good sodium levels because they use sea salt and less of it. I eat the burritos, pizzas (yes, that's right, PIZZAS), spinach pockets, Mexican Bowls, and even Mac and Cheese dinners all the time. They are actually delicious.
I could go on and on... if you want more advice, I'll give it to you, but the best advice I can give you is just to balance everything. Make sure you are planning ahead and getting all your food groups each day if at all possible. Make sure you are not going overboard with carbs (I don't believe in cutting them out completely, but make smart choices like whole wheat pastas and breads, fruit, lean meat, fibrous veggies, etc.). Also, people forget to watch their sodium intake... watch it... it makes you retain water. Most frozen dinners are way overloaded, as well as canned soups.
Also, I used to workout 7 days a week too, and still occasionally do, but mostly I take off at least one day a week now because I realized I was pushing myself to exhaustion. Maybe you're ok with your routines, but just be careful... too much of good thing and all. Muscles need time to rebuild and rest after they have been worked.
P.S. Variety with exercise is the key to avoid plateaus and keep you engaged. I am also a Taebo addict, Jillian Michaels, Pilates, and Yoga, and I run occasionally. Try some new stuff if you're in a slump! Good luck! I hope you find this helpful.
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Permalink Reply by Heather Whitney on -
Thank you so much! A lot of great suggestions :) My husband is one of those "freaks" who can eat whatever he wants, so we do have a house full of goodies - and not nearly enough fruits and veggies stocked up. My biggest downfalls are pb and fluff, pb and lite syrup, and chocolate milk. I have not been able to give them up completely, but I am working on decreasing the amt that I have. The other issue is that regardless of what I eat I feel like I am always hungry - so i need to work on that! I think self control is the biggest issue :)
I know I need to cut back to working out 6 days a week, but mentally I have not been able to do that yet! On days I do not work out I always feel like I should not be allowed to eat and that I am automatically gaining weight, so that is what I am trying to deal with. Variety - I get bored VERY easily, so I do my best to mix it up - between Jari's DVD's (usually tuesdays and thursdays), Cathe's DVD's when the weather is not great, running, walking, and weekends I try to do longer hikes with our dog.
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Permalink Reply by Megan Alderton on
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I'm glad I could help... it'f funny I have a lot of the same fears you do about working out everyday... if you are having a really hard time with that, what I did at first was only do Ab exercises on the 7th day. That way I'm still working out... usually hammering the abs with Billy's Ab bootcamp or something else of 30-35 minutes, but I'm giving the rest of my body a chance to recuperate (sp?). And believe me, cutting out that one extra day is not going to make you automatically fat!
I also feel you on the food thing where I'm like always feeling hungry. I've noticed that if you cut back a little in a few days your body will start adjusting to that food intake and you won't feel as hungry. You have to think about it logically. At lunch, if I've had a whole turkey/tuna sandwhich, an apple, and a string cheese, then I've had plenty to eat for a few hours. My body is totally capable of running on that. Also, people say don't snack, but I think you totally should! Just make sure it's something healthy, and that it's actually a "snack size" portion. Self-control is difficult when it comes to yummy foods, especially in our cases when we have boyfriends/husbands who get to gobble up junk non-stop. I try not to get too crazy obsessive about it. I find myself working towards Jari's body and realize that may be unrealistic. Not everyone is meant to look like her (wouldn't it be nice?!) But in all honestly, some people would probably have to nearly starve themselves to acheive similiar results. And, is losing that 3-5 extra lbs, which is always the amount I'm worried about, worth not ever being able to indulge in your fave foods? Not to me. I'll keep the little extra padding.
Good luck with everything... and though it's tough, try not to be so hard on yourself.
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Permalink Reply by Heather Whitney on
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I think you and I think very much alike and I am glad to know there is someone else out there like me! Thank you!
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Permalink Reply by Brandy Rhodes on -
Hi Heather,
I absolutely feel your pain! I feel like you just read my mind and put in on this forum. I don't know if you've read any of my discussions..but my sister and I have this same problem. We don't really have much to lose...but we really want to maintain our weights and even maybe slim down a little to make sure the muscle we work so hard for shows. I would also love to know EXACTLY what to eat. It's hard because it's so different for everyone. I feel like you...I find myself feeling hungry a lot. I try not to eat burgers and fries everyday...of course...but I find myself having several snacks a day just to settle that awful hungry feeling. So, I try to make the best, most filling choices possible. And, as I've posted before...because of this...I really pay attention to calories because I don't want to be sabotaging myself. I know snacking on whole foods is the best...but sometimes this really isn't realistic for me.
I work out six days a week...and again...like you..I feel so guilty on the day off when I don't work out...that's it's almost better to just do something. I work out really hard...but sometimes I feel may be doing this to compensate for too many calories?? who knows?? So, I just had to tell you that you're not alone because I (and my sister) struggle with this daily. Megan had some great suggestions...I think I'll try some of those too! Jari also replied to me to try to increase my veggies, fiber, and protein.
Great discussion!
Brandy
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Permalink Reply by Renee Hughes on -
You may want to consider getting Jari's rotation schedule to know what exercises to do.
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Permalink Reply by Linda Love on -
Hi Renee, where can I find the rotation schedule? I'm new and today was my first workout using the Extreme Ripped dvd. I really want to get in shape and need all the help I can get. My diet program is the South Beach.
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Permalink Reply by Renee Hughes on
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Hi and welcome. This is a great site it will really help you with your goals as will Jari's DVD's. You can find the rotation schedule on the store section of this site.
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Permalink Reply by Kristi Jean Holmes on
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HI Heather.......I couldnt help but read this and go OH I have got to write and tell her what helped me. When I first started doing this whole eating healthy thing I REALLY, I mean REALLY had to have someone TELL me what to eat (meal planning they call it) its where you put in your height, weight, activity, etc they calculate your caloric needs and help you plan your meals, snacks etc and will even design your grocery list if need be. I love it! Eating healthy is not easy and most of us are not taught how to do that at a young age, I personally grew up on hamburger helper....lol....cup-noodle soup and a Mcdonalds...Go Figure I know its crazy. I did however come across a website that I became a part of that I love as much as I Love Jari which has helped me in this area and would be happy to share with you if you would like to email me. kristijean@charter.net
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Permalink Reply by Anne Reischenbock on -
Hi Kristi...Id be interested in that plan....reading this is like reading of bio of myself and recently ive been so discouraged and Im noticing Im not making myself workout as diligently and faithfully as i was and then I get down on myself. Im just so not happy rght now and cant seem to figure out that "magic" combo of food and exercise. I recently had to be on meds that caused me to gain 10 lbs and now for the life of me I cant get it off. I also write everything i eat down, follow a healthy clean diet of 1300-1500 calories and workout almost 2 hrs a nite. Im having a feeling maybe Im not eating enough? Ive been doing this for 17yrs now and am tired and ready to give up
Thanks Anne
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Permalink Reply by Megan Alderton on
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Anne,
Just want to say, that based on your picture, you look GREAT! Maybe you aren't supposed to lose anymore weight. I learned in a college class that everybody has a "set weight" that their body recognizes to be what it should be and if you go more than a few pounds below this, it's nearly impossible to lose any more weight.
Also, PLEASE be careful... if you are working out 2 hours a day, you probably need to consume more than 1300-1500 calories.
I think all of us here are being too hard on ourselves. You're beautiful! Don't fret! And don't give up eating healthy and working out because it truly is the best for you even if you aren't seeing all the "cosmetic results" that you want.
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Permalink Reply by Renee Hughes on
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Thanks Megan - we all need to be reminded of these things sometimes. It is tough when your body and your mind want you at different weights! :)
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