Weight loss Journey... Biggest Loser: Anxiety Zone Edition

[yoyoyomonica]

We as a group have decided to have a weight-loss adventure. Thought it would be fun to put it out here in the actual forum. So here it is! In this forum we will have support and advice. If I think of something to do I will throw in a few games to keep you motivated. If you have any ideas bring them to my attention.

Things to bring.....
1. You may or may not post your weight. that is entirely up to you. But we would like to see what your losses and gains are so u can get support.
2. Share recipes, recipes u can do in your kitchen without having to buy a whole new kitchen please.
3. Tips and tricks. Weight loss best practices. Articles. Smartphone/tablet aps,
4. Workout ideas including ideas for those who are challenged in this area.
5. What motivates/drives you, what works for you?

Wanna join????

all you do is post your weightloss goal and what you are goals are to get to this. Please feel free to reach out and talk to everybody here. The more support we give and receive the more successful we will be.

Weigh ins are Sunday.

[yoyoyomonica]

HI I am Monica.
I am looking to loose 100 lbs.
my goals are to be more healthy and maybe ditch some of my medication.

How am I going to do it?
100oz water a day Cut iced tea intake to 28oz a day. NO more sugar in that tea.
30 mins MINIMUM working out a day
Keeping a food diary on sparkpeople.com
Park farther away so I have to walk in more. maybe take stairs when I get smaller.
EAT every 2-3 hours.
Force myself to eat at least one serving of fruit and one serving of veggies starting tomorrow.

[BuzzBee1]

I'm Buzzy.  I would like to lose 20-30 lbs.

I plan to drink more water.
Exercise more (I do no exercise now).
Eat healthier.

Looking forward to any suggestions and tips!!

[howahkan]

Hi, this is How. I'd like to loose 5-10 pounds and become more fit and toned.

I'm going to do yoga for 30 minutes every morning.
I'm going to drink 12.5 cups of water daily.
I'm going to start eating breakfast and lunch instead of not eating until night time.
I'm going to eat 2 servings of fruits in the day time and 2 servings of vegetables at night.

I'm also going to research healthy alternatives to my favorite foods and post them in here! (I'm not promising to give up fried chicken though. LOL)

[Lydia]

Here are a couple of tips in regard to drinking more water.  These are at Costco or Target if you don't already have them.  The Contigo water bottle is BPA free, holds 24 ounces of water and makes it really easy to drink water.  Each sip is at least 5 ounces.  My girlfriends turned me on to them, and i have to say many people say the same thing, and i agree they are great.  Also, easy to monitor your intake.  In regard to exercising Mo you may want to buy a Yoga Ball, they are amazing, you dont have to leave the house, and you can do a range of exercises on them, pushups, squats - just rolling the ball down the wall, sit ups...etc. Some balls have the instructions on the ball itself, or they also have books to teach you.  You should also eat with in an hour of rising, and then every 3 hours.  Thats what I learned at the course I took in December.  Also to eat in the colors of the rainbow, which would encourage more fruits and vegetables.  Shop the outside isles of the supermarket. And nothing in a package or can. 

[Twobittehz]

OWWW OWWWW

Hey this is the one and only TwoBittehz

I'm going to do moderation and make cuts as I go along. I'm starting with sweets and then moving on to fried foods. I'm cutting out mayonnaise and cheese. I also plan to cut portion size. I'm going to cut red meat out my diet and eventually just eat fish.
I will drink two liters of water a day.
I will continue to exercise daily - Running and cardio daily, along with targeted strengths, I definitely want to start mixing it up with sprints and other body weight exercises. I'm also choreographing and breaking much more than I used to and I plan to go at least an hour a day with that.

I'll post recipes as I go but I'll warn you all I don't cook much because I'm on college 10 months out of the year haha

Much love. 

[Hayley]

I'm so on board with this. :)
I'm Hayley and I would like to lose about 40kg
My plan is to start keeping a food diary, drinking water, cutting out soft drink (soda) and having smaller portions. I would also love to start exercising but I find it really triggers off my health anxiety. Any hints or suggestions on how to exercise with health anxiety would be great. :)

[howahkan]

I'm so on board with this. :)
I'm Hayley and I would like to lose about 40kg
My plan is to start keeping a food diary, drinking water, cutting out soft drink (soda) and having smaller portions. I would also love to start exercising but I find it really triggers off my health anxiety. Any hints or suggestions on how to exercise with health anxiety would be great. :)

I have HA too. I find it's important to recognize and realize that, while my heart does beat out of control and I loose my breath, I am actually vastly improving my health and life. Exercise is very very important to keeping healthy. It helps almost every single part of your body and keeps it in better condition. Once I find accurate data, I plan on posting a chart of regular BPM for an adult exercising.

[yoyoyomonica]

HEYY everybody. Welcome! I have found in the past that support system was a big part of my weight loss. So far today I am pumped up getting ready to start the day. I am going to exercise on my bike. and maybe the kinect, I love the dancing games.

Haley you are on the right track with a food diary, water and cutting out pop, Smaller portions are good too. Use a smaller plate it tricks your brain.

I have HA too. Plus various medical conditions. One being spine surgery. I just work out in 10 min sessions. My doctor said that qualifies for exercise. You can take your chores and be vigorous with it. I really like the Exercise band and exercise ball. it really works your core. I really like spark people so I am going to refer to them alot.  Check out this site. http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=core There are all kinds of exercise demos on there that require NO cardio. Will elevate your heart rate a lil bit but till u get in better shape then Maybe your HA will be better under control and you can add some cardio. Just take it slow. Start at 5 mins and work up ok. Take your time.

TWOOOOOOZ my friend good to have you here too. You are on the rite track with your plan. I am so happy for you that you can run. I am looking forward to being able to maybe jog someday. Cutting out mayo is the best thing u can do. Cheese in moderation is ok for u but cutting it out isnt a bad idea either.  IF u have pain cutting Red meat is a great deal. Red meat causes  inflamation. You will do great hun! keep posting.

Lydia Thanks for the tips. that water bottle sounds awesome. I will look for one today when I go out. I need to get a new yoga ball. That was the preferred exercise for people like me with back trouble.

How. GREAT plan!! you will do good. and LMAO on the fried chicken. I am only having fried chicken as a treat. We usually have it every week. lol.

Beeeee. HIIII. Glad to have u here as well. Doing everything in your goal plan is a fantastic way to feel better at the very least. You will loose a few lbs in the process.

Carry on!!! and Have a fun fit day.

[Tam0630]

What a great idea this is. A few tips:

Take it slow. Aim for 1-3 lbs a week, no more than that. Slow weight loss is the best kind, as you'll keep it off.
Drink lots of water. A water bottle, as Lydia mentioned, is a very good tool. Get one that's BPA free, at least 16 ounces and always keep it with you, keep refilling it as you empty it. Aim for half your body weight in ounces daily if you can, if you're extremely overweight start slowly and increase as you get used to it.
Fruits and vegetables are your friend, but use variety. As Lydia said, the colors of the rainbow. Greens, especially broccoli, are very, very good for you. You also need good proteins, good fats, good carbs as they will combine to give you energy and increase your metabolism.

Good post, lydia. Spot on.

Remember, take it slow. Consistent weight loss is what you should be after, not a bunch at once. Good luck!

[yoyoyomonica]

Thank you Tam for your post. Another suggestion to the water you can add Lemon to it. and you are right. 1-3 lbs a week. I had a goal of 5 but decided that maybe that is too much. I dont want to set myself up for failure.

[Tam0630]

Peanut Butter Banana Smoothie

Ingredients               

                1/2 cup low-fat plain or vanilla yogurt
                1 medium banana, quartered
                2 tablespoons peanut butter
                1 1/2 tablespoons honey
                1/4 cup ice cubes
                1/2 cup non-fat milk

Directions

Purée all ingredients in a blender until smooth.

Makes 2 servings

[Tam0630]

Banana Peanut Butter Oatmeal

Ingredients

1/2 large ripe banana
1/4 cup skim milk (can also use almond milk)
1/4 cup quick-cooking oats
1/2 tablespoon creamy peanut butter

Directions

1. Cut banana chunks and put into a small blender jar with milk; blend until smooth.
2. Put the dry oatmeal in a microwave safe bowl.
3. Pour the banana mixture on top of oatmeal & stir to incorporate.
4. Microwave (uncovered) on high setting for 30 seconds.
5. Stir & microwave another 30 seconds.
6. Stir in peanut butter.

[yoyoyomonica]

OK So i just did my charting for today. I wish I would have done it first. If I add dinner to my food chart I will be over calorie wise. So tonight I will cut back enough to stay under my calorie allotment.

JUST fyi. I want to share my weight. I am 265 lbs. I put on about 90 lbs after I had my spine surgery back in 07. I am so disgusted in myself. But I need to do this. My husband keeps having visions of me breaking my back because I weigh so much. I cant let that happen.

[yoyoyomonica]

Yummy recipes Tam tam. I will have to try those on my kids.

[yoyoyomonica]

I cannot express enough my love for the Sparkpeople.com and the sparkpeople app for smart phones. the app and .com are both connected to each other so they are in cahoots. 

You can record and track your food and calories, track your exercise and water intake.
Keep track of your weight create and set goals, gives you suggestions how to get to those goals.
there is a large forum there.
participate in games.
Join groups like for diabetics or Gastric bypass ect.
Exercise videos and demos.
Recipes and articles
It knows just about every single food out there from name brands to generic to mcdonalds, Chances are super great the item u are going to put in your mouth is on there.

it is totally free and wonderful. If you want to check it out and want a friend let me know. my nic over there is yoyoyomonica7

[yoyoyomonica]

So far so good on my diet. How are you guys doing?

My biggest challenge is getting enough water in.

I have been eating indian food this week. so yummy.

I know water is best. But what else can you do to get in extra liquid? NO caffeine ok

[howahkan]

So far so good on my diet. How are you guys doing?

My biggest challenge is getting enough water in.

I have been eating indian food this week. so yummy.

I know water is best. But what else can you do to get in extra liquid? NO caffeine ok

I like to find no sugar no calorie flavor packets for my water. I think tea is okay too, as long as it's unsweetened. I'm doing horribly so far. Getting enough water and eating better food for dinner but that's the only meal i'm getting in. I keep forgetting to eat until 7pm 

[Tam0630]

Howy - how about setting alerts on your phone for every 2-3 hours to remind you to eat something?

Here is some info I've been alerted to about water, diet and how it can help reduce anxiety.

Water

Nearly every function of the body is monitored and pegged to the efficient flow of water through our system. Water transports hormones‚ chemical messengers‚ and nutrients to vital organs of the body. When we don’t keep our bodies well–hydrated‚ they may react with a variety of signals such as anxiety‚ which we would never think are related to our poor drinking habits.

Seventy–five percent of Americans are chronically dehydrated.
 In 37% of Americans‚ the thirst mechanism is so weak that it is often mistaken for hunger.
 Even MILD dehydration will slow down one’s metabolism as much as 3%.
 One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
 Lack of water is the #1 trigger of daytime fatigue.
 Regular fresh drinking water is a vital ingredient to your diet when looking at anxiety cures. When we are dehydrated‚ our cells can feel this at a molecular level and communicate this to the subconscious as an underlying subtle anxiety. The key to rebalancing a deficit of fluids is to drink eight glasses of fresh water daily.

It is important to be aware that dehydration is a factor that contributes to anxiety and that a diet to help eliminate anxiety should contain ample amounts of fresh water. Personally‚ I have found that not only does regular intake of water ward off subtle feelings of anxiety thus greatly helping as a cure for anxiety‚ but it is also incredibly effective for building stamina and avoiding fatigue.

Diet

On average‚ most people have a very acidic diet‚ which results in not just a lower resistance to stress but to a variety of serious health problems. Your diet is something you can immediately control and help you build your resources of anxiety cures. As you master your diet‚ not only are you improving your overall well–being but are also building up a positive mental attitude‚ which says‚ "I am in control of my body."

If our internal environment is too acidic‚ this can exaggerate any anxiety we may be experiencing. The body is in a greater state of health when it is balanced internally. What is needed is to bring the body’s internal pH balance into acceptable parameters. The elimination of high anxiety is not easy unless you maintain an alkaline balance in the food you eat. If your food is too acidic or you indulge in excessive amounts of foods‚ your body cannot function at its best. It will have difficulty eliminating toxins from your body‚ and will have less of a buffer zone to stress‚ leaving you feeling vulnerable and shaken when anxiety strikes.

Food such as salt‚ sugar‚ and refined or processed products lower your body’s resistance‚ whereas food such as fruit and vegetables raise it. As you control your body’s needs‚ you empower yourself and gradually build a body that does not feel threatened by an onslaught of high anxiety.

For optimum balance you need an 80% alkaline diet. This means concentrating on fruits and raw vegetables using proteins in small quantities for when you need energy. A person with a good diet needs only 50 g of protein a day. This should consist of 7 ounces of animal protein (or a vegetarian equivalent) or 36 ounces of good yoghurt. The rest of your diet to help eliminate anxiety should be alkaline (should you have a very strenuous or physical occupation you may need more than 50 g of protein a day).

Foods to help eliminate anxiety

Parsnips
 Rutabagas
 Cauliflower
 Mushrooms
 Green Beans
 Green Peas
 White Potatoes
 Tomatoes
 Muskmelon
 Cantaloupe
 Limes
 Tangerines
 Strawberries
 Pineapple
 Oranges
 Grapes
 Apricots
 Blackberries
 Peaches
 Raspberries
 Pears
 Apples
 Beans‚ Dried
 Dried Figs
 Dried Dates
 Bananas
 Raisins
 Avocados
 Prunes
 Sweet Potatoes
 Watermelons
 Honeydew Melon
 Almonds
 Millet
 Molasse
 Beet Greens
 Celery
 Chard Leaves
 Watercress
 Sauerkraut
 Lettuce
 Green Limas
 Cucumbers
 Radishes
 Cabbage
 Broccoli
 Beets
 Brussel Sprouts
 Carrots
 Green Soybeans
 Raw Spinach

[yoyoyomonica]

Thank you Tam tam for the wonderful post. I am going to add more of these items to my diet. I am going to do what a friend of mine did one month. Try a new fruit or vegetable each week. 

OH and BTW I lost 1.5 lbs. It was alot less then I was hoping for. But it is a loss.

[yoyoyomonica]

How is everybody doing? I havent heard from you guys..... lol. I am eating well, making better choices and exercising a lil bit every day. My biggest challenge is Chocolate. I LOVE IT! I didnt have one pieces yesterday and I am so happy about that. I am planning on limiting my chocolate to one or two nuggets a week if I can get away with it. YES nuggets. hersheys nuggets. I love them. I just suck on this till it is gone. it is like eating a few of them but when u suck on them u feel like u are eating more.

I hope all is well with u guys.

[tamay138]

Excited to find this on here.  I'm Tiffany...I would like to lose 75 lbs. 
I am eliminating sodas.  Drinking more water (like the tip about the bottles at Target).
Walking my dog daily...longer walks.
Excercising again.  I use to go to a gym, quit b/c of several problems.  Will rejoin.
Monitor what I eat.  More fruits and Veggies!!
Cutting out Mayo and back on cheese. 
Cutting out fries and chips. 

Also, thanks for the list of veggies that help with anxiety.

[Fantastic]

Thank you all for the wonderful advice.
I have lost 24lbs since last September and my target is to loose 10 more.
The first issue was medication. I knew that as long as I was on meds I could not loose a pound (that's me)...so first advice is know yourselves; what works and what doesn't....
Second issue was exercise. I was never able to keep up with one exercise routine before. So I started to do things I really enjoy (check http://www.walkathome.com/ for example. There also a lot of videos on youtube).
Last but not least hunger...So I increased the amount of pulses (lentils, beans), of fish and white meat (chicken and turkey - no skin) to feel fuller and more satisfied for longer. For snacking: nuts, fruits (not too much, they're sugary) and mixed salads. If I was really hungry between meals I would snack on chicken drumstick or a peanut butter sandwich! (no complex carb or sugars, no fried stuff, no processed foods).

Good luck everyone! Happy dieting!