Okay. I am back again trying to lose weight. Vibes, please?

[Bertha Venation]

I'm sure those of you who battle obesity know what my life is like. Try, lose a little, fall off, gain back, try again.

I'm back in the try-again stage. At least I will be after I've finished the Blue Moon that's in the refrigerator. :9

Also I'm starting with exercise again. Would you belive that last time I had success, my start at exercise was simply stretching whenever I stood, and 15 wall push-ups whenever I went to the bathroom? It's easy as pie and a good start. I'll also be on a stationary bike twice a week.

May I have "be tough!" vibes, please?

[LynzM]

1. Good for you, dude!!

Good vibes and motivation coming your way! :bounce:

[Bertha Venation]

20. ooh, I love the bouncy

it just reminded me to get up and streeeeeeeeeeeetch

thank you, Lynz

[DevonRex]

2. Sending you all the good vibes I can! You can do this and I admire you for

it. As far as exercise and endurance go, have you tried a supplement called resveratrol? It's the ingredient in red wine that is good for you.

Anyway, here's a link about it:

http://en.wikipedia.org/wiki/Resveratrol

I'm going to get some today at Vitamin Cottage. I have fibromyalgia and an immune deficiency, so endurance is always a problem for me. When I saw something about this on 60 Minutes I decided to give it a go. I'll be happy to play guinea pig and let you know how it goes if you'd like.

[Bertha Venation]

32. Thank you, DR.

I've never heard of that supplement. I'll definitely check it out. Thanks!

[auntAgonist]

3. I have SO been there.

Drink water!!! NO pop/soda/soft drinks.

You know the routine. Post weekly in the WL/M forum so you can keep track of your PROGRESS and get encouragement when you need it.

:hug: :loveya: :hug:

Just do it :)

aA
kesha

[Lorien]

12. Agreed. Regular exercise (even just a long walk) and limiting

portions is the best way to go. If you find limiting portions tough, then try the "SomerSize" (Suzanne Somers) method of food combining. It works for a lot of people and it's a way of eating, not a short term "diet" (You can buy her books for a penny on Amazon). I personally prefer the "eat clean diet", but it's a bit more limiting. As for exercise, I like to start out with Body Flex, which is a breathing method that really revs up the metabolism-though it looks and sounds absurd!

I jump started my weight loss with a ten day fast that was suggested by Underpants. It really wasn't very difficult: http://www.amazon.com/Master-Cleanser-stanley-burroughs/dp/0963926209/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1233595302&sr=8-1 It seems to have shrunk my stomach because I just don't feel like eating much, so that's a happy side benefit!

Good luck! :hi:

[Droopy]

4. Did you decide to give Weight Watchers a shot?

I'll support you no matter the method as long as you aren't starving yourself. A lot of us here have tried the various diets and weight loss programs out there. We can probably help with whatever path you choose. There is also the weight loss group. That forum isn't as active as the lounge, but if you post there someone will come along and reply after a little while. Lot's of good advice in that forum.

Clint Eastwood and Richard Simmons vibes on the way for Bertha!

[Bertha Venation]

14. No, no Weight Watchers for me.

It's not something I'm inclined to stay with. I don't do group things very well.

I won't starve myself. I get irritable if I don't have something to eat after just a few hours. I can't imagine fasting. :scared:

Thanks for the vibes, Droopy. BTW I saw Richard Simmons on one of those Discovery Health obesity programs. He visited the hospital for obese people and he went into the rooms of the bedridden - and he was so gentle and kind and compassionate. Gave me a lot of respect for him.

As for the Clint Eastwood vibes . . . grrrr! :)

[graywarrior]

5. I'll join you.

We can weigh in once a week together and report. It's always good to have someone else motivate you and trying to lose weight at the same time.

[Bertha Venation]

33. We can do that. Which day?

I usually weigh on Friday morning.

:)

[MajorChode]

6. I can give you a few pointers

Personally I think that if you can get into a regular exercise routine, the diet side of the equation will take care of itself. For one thing, once you start sweating off the calories you start to think a lot harder about what your intake is, because you start to realize how much effort it takes to burn those extra calories off. Also I think that regular exercise changes your cravings and suppresses your appetite to some degree. You'll start to crave healthier foods because your body will need them.

Twice per week on the bike is fine to start. If you are out of shape, start out with 20 minutes. By 20 minutes I mean 20 minutes 'in the zone', which means getting your heart rate up (however long that takes), exercise for 20 minutes, then cool down at an easy pace for 3-5 minutes. In the zone means you should get your heart rate up to the point at which you are just still able to carry on a normal conversation. If you are so out of breath you can't talk, slow down. With a little practice you'll know what your heart rate should be and can maintain it. A good heart rate monitor helps. You can get one for about $50 or perhaps a little more.

The idea is to push yourself harder each week. The 2nd week try to do 25 minutes 'in the zone'. The 3rd week try to do 30 minutes, and so on. If you can do 45 minutes or more 'in the zone' 3 or 4 times per week, the pounds will melt off and you will get into great shape. Weigh yourself once per week and keep a log. Naturally it will take longer to burn off the pounds as you get closer to your target weight. Once you reach your target weight, you can back off to 30 minutes 2-3 times per week or whatever you need to maintain a healthy weight.

You will hear talk about exercising at a lower heart rate which is often referred to as the "fat burning zone". While you will burn fat in this zone, it will take 2-4 times longer and you will not be doing your heart any benefit. That zone is for people with heart problems that can't maintain a high heart rate.

It's a good idea to go to your doctor and get a full physical before you start exercising. Not only will this insure you are healthy enough for strenuous exercise, it will give you a benchmark so you can track your progress later. You will be amazed at how your blood pressure, cholesterol, triglycerides, etc. will greatly improve.

[ogneopasno]

8. I second the "exercise over diet" thing. My doctor pointed out that you see the benefits of exercise

a lot more quickly than the benefits of eating better/less. I've found that when I exercise, I feel so good about myself -- even if I look the same! -- that I think twice about second helpings and so on. And you're right, I crave healthier foods when I work out regularly. Seriously, after exercising a week, and not worrying about what I'm eating, I feel like I'm ready to be more careful about what I'm eating. It's like just exercising for a week kick-starts the whole process.

In any case, BV, good luck to you!

[Bertha Venation]

54. thank you, Major

I've been instructed several times in what you say above, and when I am being consistent about riding the bike, I do keep my heart rate "in the zone." The trick for me is to stay consistent and keep getting on the bike.

:hi:

[MajorChode]

61. You should stay in the zone for the entire duration

...excluding warm up and cool down times.

When you are riding a real bike this is hard sometimes such as when you're stuck at a light or going down a big hill, but on an exercise bike you should be able to maintain a reasonably constant heart rate by adjusting the resistance of the equipment. Staying in the zone is important because if you are under the zone your workout will not be very efficient. If you are above the zone you will blow yourself out quickly and won't be able to continue.

That's why a good heart rate monitor is invaluable. Some of the better exercise bikes, including many you will find at the gym, have a Polar compatible heart rate monitor receiver built in, so all you have to do is wear the chest strap. When you buy a monitor, the instructions will include what zone is appropriate for your age.

If you are out of shape when you first start, you can get in the zone with very little resistance. Later it will take more resistance to get and stay in the zone, which is good because you will be burning more calories faster.

[Heidi]

7. Yes, absolutely.

You can do this! :hug: :hug:

:loveya:

:*

[Bertha Venation]

34. Thank you, Heidi.

:loveya: :loveya:

[Arugula Latte]

9. Hi Bertha,

If you can possibly move your bod every day, that would go a long way. Not necessarily a killer workout -- just get moving (walking, whatever). The more you move, the more your body WANTS to move. We evolved to be highly physically active and our bodies just can't take it if we're sedentary.

Good luck. I know it's hard, but you can do it. :hi:

on edit: Oh, one other thing. Just a reminder that muscle burns more calories, so if you can do some strength moves you'll be amping up your metabolism even when you're at rest.

[Bertha Venation]

35. I'm moving a little more.

Taking a walk around the block isn't much, but it's something. :)

[LaraMN]

10. Of course, honey!

You've got loads of vibes from me! Every time things go awry, you learn something. You're coming back at it a little wiser than last time. You can do it!

[Bertha Venation]

36. "You're coming back at it a little wiser than last time."

Y'know, that's really a good observation. Thank you! :hug:

[old mark]

11. BV, if I may give some free advice (worth every penny)

I have had a lot of success with just eating less and exercising more - I have lost over 55 pounds since last spring after years of unsuccessful attempts to lost the weight.
I believe lowering my stress had a lot to do with the weight loss.
Very simply, I eat less of everything, no sodas, no snack foods. If I want a sweet treat, I eat a few plain dates or other dried fruit. A lot of fruit sugar, but has nutrients and fibre.(Datree are about 25 calories each.)
I don't check my weight every day, maybe once a week tops.I expect to fluctuate a little and don't worry about it.
The more execrise I do, the more I am able to do comfortably, but don't rush it.
The secret for me is just to realise that this will take time, and to enjoy finding different foods that are not as fattening as whet you have been eating. Portion control and exercise - all else is just fad diets.

Good luck - you can do it.

mark

[Bertha Venation]

15. thank you, mark

edited to say that I appreciate your experience and I hope I can learn from it. I am going to try to keep the exercise up.

:hug:

[old mark]

26. BV - RE exercise - start out easy but regularly, and gradually increase

as it gets too easy.
The more you do the better is gets.

Keep things simple, even things like parking your car farther away from
the mall or whatever, to get in a little walk to and from, take stairs instead of elevator, etc. It adds up, and it will all benefit you.

All the best.

mark

[Beaverhausen]

13. I lost 50 lbs 2 years ago

I did it with Weight Watchers, the best plan IMHO.

Exercise is a must. The stationary bike is great, and if the weather is nice go for a walk.

Set small goals for yourself and reward yourself maybe every 5 lbs or so. Go get a new book to read, or some other non-food item you like.

You can do it!!! I'm sending good strong vibes for you.

[Bertha Venation]

37. Well done!

Thank you for reminding me of getting a reward. :)

[ThomCat]

16. I'm sending you vibes for success.

:hug:

[Bertha Venation]

19. ThomCat!

Good to see you. :hug: Thank you for the vibeage.

[Tikki]

17. It is hard, this I know...

Good luck..it is like anything pretty much...after 5 or 6 weeks it doesn't seem so much like work.
Cut out most of the sugar stuff (sadly, that includes all but just a fruit or two a day)
and don't eat anything after 6:00p.m.

Tikki

I've pretty much outgrown my taste for bread...something that was always my down-fall..

[Bertha Venation]

38. I can't imagine outgrowing my taste for bread.

To knock off the sweets isn't a problem. It's the bread & other carbs. :(

[MissMillie]

18. you hang tough, Bertha!

and stay away from white carbs.

:hug:

[auntAgonist]

22. agreed!!

:hi:

[Bertha Venation]

39. OH that is so hard.

Had mac & cheese last night. Soooo good...

:hug: Thanks, Millie

[CaliforniaPeggy]

21. My dear Bertha Venation!

Big time vibes for you, sweetie!

Lots of good advice here...

I too have done the exercise and eat less routine, and it has worked, big time for me!

I know you can do this!

:hug:

[Bertha Venation]

41. thanks, Peggy

:)

[applegrove]

23. Bertha I need to loose weight too. I'll start by not eating junk. You do your thing and

we can compare notes every so often. (I walk to work so I get my excercise that way).

[Bertha Venation]

42. That would be good.

If I could walk to work I'd be a stick. It's 35 miles away from home! :)

[applegrove]

56. I'm only a half hour walk to work. I have no excuse. Though I must admit I took a taxi home today.

But yeah... if I walk to and from work I get 1 hour's excercise. Now I just have to stay away from the food court.

[dembotoz]

24. my local y has a diet class run by a nutritionist.

It has been very helpful and i am down @25 lbs so far with more to go.

The number 1 thing she suggests is to journal everything that you eat.
When you do that you begin to understand where those calories are coming from and perhaps
find a way to fight them.
Also recommended is the smart people web site.

What works for me????

I don't do 1 huge thing, i do lots of smaller things.
I excercise more, and i eat less. I try to make better choices.
I do not eat fries much anymore.
And yes--going to class does make a BIG difference.
Because i go to something pretty much every week, i tend to get back on the wagon quicker,when i fall off and i keep picking up little ideas, and some actually work.

Big big fat free vibes for you!!!!!!!!!

[Bertha Venation]

43. thank you very much, dembotoz

I think stretching every time I get up from my desk is helping, small as it is.

:)

[Flaxbee]

25. Please, be tough!

Hang in there, you can DO IT. But, moderation is key - simply exercising some and eating less - less of everything - will help. Anything extreme will just make you cranky, and cranky is no fun.

If you usually have, say, 2 bowls of cereal in the morning, get a smaller bowl and have 2 bowls. :D Really, that's what I had to do with my husband - we had big white bowls and I bought smaller pink bowls; he doesn't feel like he's depriving himself, but is consciously eating less.

[Bertha Venation]

44. I appreciate your encouragement, Flaxbee

:hug:

[Skittles]

27. don't look at it as a weight thing

think of it as a getting healthier thing - good for your heart, lungs, bones - don't be tied to a scale

[Bertha Venation]

45. good thought, Skittles, and one that hadn't occurred to me --

even though it seems obvious. I'm glad you pointed it out. :)

[Skittles]

51. I just hate to see people look at that scale number like it is king

people get so frustrated (especially us gals, whose weight tends to fluctuate naturally) - but getting in shape is awesome in itself. Hey, keep doing those little mini-exercise things. I do that - I work all night long and when I heat my dinner up in the cafeteria I do sets of lunges, stuff like that. When you're watching TV, get some free weights and do some curls and overhead presses while you watch, or get on the floor and do some leglifts. Also, a good tip is don't change your food intake radically to start with but get some fruit and carrots and light cheese strings and eat some of those before you eat what you normally eat. Yes INDEED!!!

[crispini]

28. Vibes to you.

I'm working on it too. This time, I know, I can't stop. It has to be a lifestyle change. Otherwise I'll just fall off the wagon again.

I'll send you lotsa vibes! Post here often!

[Bertha Venation]

46. thank you, crispini

:hi:

[Callalily]

29. Sending a ton of

motivation and "be tough" vibes your way. As you already know, it's difficult to lose weight. Sounds like you're on the right track though and made some sound decisions on how to accomplish this task.

Wishing you success. :hug:

[Bertha Venation]

47. hey, Callalily

I appreciate your encouragement! Thanks for your post. :hug:

[buzzycrumbhunger]

30. A good place to start

is to keep a food diary, even if it's only a short while. If you're glued to your computer anyway, there's a great free site at sparkpeople.com where you can track everything you eat and figure out where you're going astray. (Hint: Don't go nuts dieting because if you go below 1200-1500 calories a day, your body goes into starvation mode and hangs onto every calorie that wafts by.) It also has a thing to calculate your exercise by minutes and/or actual calories burned.

For most people (yes, me), the #1 problem is portion control. Shocking to learn that 1 serving of protein is actually supposed to be the size of your (computer) mouse. . . Gahhh. I can eat half a block of tofu in a sitting, and I love my carbs. :(

[Bertha Venation]

48. first of all, I love your username

and yes . . . I have been touched by His noodly appendage :)

I am actually on sparkpeople.com, username is aunt.lefty. I have been using the food diary sporadically. For some reason it's hard for me to keep up, maybe because I don't get on the computer at home during the week, so my dinner isn't recorded right away, and in the morning I get busy . . . But I like the site very much.

I appreciate your post! :)

[buzzycrumbhunger]

60. Ahaaa--BTDT

When I get into that slacker mode, I try to keep a little legal pad by the fridge to list the crap until I can enter it. It's a clunky enough process to catch up that I don't let it get out of hand too often. I actually was ending up with the same numbers day after day, so stopped using it for a couple months. Recently decided I should start again and make sure I'm still doing okay. Since I work graveyard, my big problem is actually eating enough--and worse, figuring out how to spread it out throughout the day since I'm asleep for much of it. Honestly, I'm up the same amount of time, but get robbed somehow. It is not easy to force myself to eat lunch at 3 a.m. and I never want breakfast at 7, when I go to bed.

My big thing is seriously bad knees (shattered one and apparently blew out the cartilage in the other just compensating) and an even worse back, and it's the exercise I can't stick to. Love my Total Gym, but can't do half the stuff. :( Maybe I need to get one of those Gazelle things that doesn't require kneeling or straining your back--but that guy with the mullet creeps me out so much, I can't bring myself to give him money. :P

TYVM on the name thing. I feel less badly about procrastinating too long to change it now. For some reason, I was determined a Firesign Theatre funny-namer would be the way to go, but had to fudge a bit because they just don't do many females.

[Symarip]

31. I've had issues in the past with weight and excercise

I had a buddy who helped me past my mental barrier. I'll boil down what he told me in two simple sentences. First, only eat when you're hungry and try to make it healthy. Second, working out is like investing money: doing a little is always better than none at all.

I lost 60 lbs shortly after that little talk. Sometimes I fluctuate ten lbs or so and then I just go back to thinking about what he said, and it comes off with a little effort here and restraint there. I was always pretty chubby, too. My metabolism moves like a sloth in the jungle. Obesity is a bitch and it effected every facet of my life. I'm glad I keep it under control. Now if I could only figure out how to do all that with smoking, right? I do have a new and improved electronic cigarette on order.

You can get there! (Though it's a lot easier if you switch from beer to wine :) )

[Bertha Venation]

49. two items to keep in mind

I'll try to follow your friend's advice - it's good.

Switch from beer?! Are you out of your mind? ;)

[Jamastiene]

40. I hear the right kind of "vibes" can burn lots of calories.

:evilgrin:

(((((VIBES JUST FOR YOU))))

[Bertha Venation]

50. big fat grin

thank you!! accepted with gratitude. :hug:

[abbeyco]

52. Good for you! Support & advice inside

I'm all for everyone trying to get healthier through weight loss, better eating, giving up bad habits, etc.

I've lost 80 lbs in the past year and still have about 20 to go to get where I want to be. It's been through portion control, cutting out nearly all processed foods (sugar, salt, white flour) and soda. I've lost between 3-5 lbs per week on average, but some weeks no loss or a small gain - it's a process.

I eat 3 lean proteins a day - egg beaters, chicken, fish, even steak; 4 vegetables - salad/lettuce, tomatoes - really nearly anything green; 2 fruits - apples, grapefruit, pineapple, oranges, blueberries, etc; and 2 small starch servings - brown rice, diet bread, yam.

You can do it - I sneak in a glass of wine a couple of times a week and even a couple of bites of dessert when I've been good.

I do a lot of cardio - walking, elliptical, treadmill and lots of lunges to keep my ass in shape.

Take EFAs to help keep your skin tone while you loose - I've been fortunate not to have a lot of flappy skin left after losing so much weight.

I think you've got a great attitude to start, especially with incorporating exercise right away. Best of luck and all my good 'get tough' vibes are with you! Please give progress reports as you can so we can cheer you on!

[Bertha Venation]

55. wow, good for you, abbeyco!

What are EFAs?

I would like very much to have your discipline and your apparent organization. Vibe me those, too, will ya?

And count on progress reports.

[abbeyco]

58. Thanks!

EFAs are Essential Fatty Acids - you can find 'em by looking for Omega 3-6-9 and Borage Oil at nearly any health store, maybe even Costco.

It does take discipline, but I also wanted to gain more than just weight loss - better health, smaller & cuter clothes, a new boyfriend - some superficial but important just the same.

Just watch your portion sizes - for my proteins, it's 6oz chicken, 5-6 oz fish (shrimp, tilapia, cod, snapper, etc) and 4 oz of lean beef (sirloin, roast, ground beef).

Can't wait for your progress reports - and don't forget to reward yourself, too!

abbey

[no name no slogan]

53. Rock on Bertha!

I'm in a similar situation, but thankfully mine has a partially explanation (hypothyroidism). And watch out, you just might get addicted to the bike. I started off doing it a couple times a week for 1/2 hour, and now I'm doing it almost daily, just because it's a great way to relieve stress at the end of the day. I'm hoping to go on a 150 mile tour this summer, if I can get my stamina up.

GOOD LUCK with the plan! I know you'll do it! :toast:

[Bertha Venation]

57. you will make it to that 150 miler, and you'll do it flying

I have confidence! :thumbsup:

Thanks :)

[GoddessOfGuinness]

59. Vibes for you...

And cheers! :toast:
:hug::beer::hug:

[mikeytherat]

62. You. Can. Do. It.

Yes, you can! How do I know? Because I was a lazy, beer-swilling, fat-ass frat-boy, and I've lost 75 pounds (and kept it off for several years). The key is very simple, and you have already know it - diet and exercise. Keep eating a little less, and exercising a little bit more. Remember: the best way to lose the weight is slowly (it took me two years to lose the weight and stabilize).

mikey_the_rat

PS
You can do it, yes you can!

[blogslut]

63. I'll send you good vibes

Be healthy. :)

[crispini]

64. Hey, I found a blog for you.

I don't know about you, but when I find a blog that looks like it's going to be good, I read it from the beginning. This one looks like it will be great:

http://100lbs.typepad.com/

and here's the book she's reading

http://www.beckdietsolution.com/

which sounds like it will be a GREAT addition to the "mental toolbox."

:loveya:

[mvd]

65. Sending good vibes your way!

It's a hard task, but it can be done. You can do it! I need some vibes myself as I'd prefer to lose some. I just don't lose very easily.