I need to take better care of myself...

[Mommypooh]

I was hoping to come here and plead for some help with ideas and such.

So topic one is:

Low Calorie healthy lunches. I figure if I could get my lunch calories down I could easily stay at or under my target for my weight which is like 2500 calories when you add in the additional ones i need for Breastfeeding. I have my breakfast down to 3-400 by eating Multi-Grain Cheerios which I LOVE. That is the only adult cereal I don't put more sugar on. So help me out on this one. I am also going to comb the internet. I am thinking of trying to stay to 500 or less for lunch and that will leave me way more than enough for dinner.


Topic two is:

Working out. I need some sort of a routine that I can do during the day with 3 kids running around that does not require large equipment or much more than I have already. I can pick up another item or two if they are not too much. I have a resistance band, I have a small step, I have 1 lb weights, and a big workout ball (well it was actually a play ball but is completely identical to all the ones that people use to work out or to labor on.)

The area of my body I am in most desperate need of help for is my upper abdomen. If I could just get it down in size I could live with the body I have.

Okay I will divulge my weight here as well please no making fun of me it is just counterproductive. I know I am over weight.

I am 5 ft 4 in tall and I weigh in at around 225. I also did just give birth 4 months ago. Granted I weigh less now than I did before I got pregnant.

Okay I think that is all for now Please help me. I need to take better care of myself so I can be here to see my children have their own children.

[Cubsfan]

So first thing, from what I know, you can't selectively target fat loss. For instance, doing crunches crunches doesn't target abdomen fat.

So, one idea that might work for you (and the kids, if they're old enough) is maybe DDR if you have a game console? I've never played it, but I've heard it's a good workout, and I think they're under $80 or so.

[Mommypooh]

I think it might be too old for my kids my oldest is just going into Kindergarten next year. I have a Wii, I do plan to get the Wii Fitness when it comes out as it seems so totally awesome.

I was also wondering what would be better workout video wise, Aerobics, Pilaties, Yoga, Kickboxing, Dance style, or belly dancing. I am so totally clueless. Please point me to which I should look at. I do know certain ones I like. I am a Denise Austin fan and there is another woman who does all these walk videos that you do in your living room I like her too.

[Mommypooh]

Oh I also Love Richard Simmons he is great and I feel good after I workout with him. Plus my daughter will also join in. Not that she needs to. She is a bean pole.

[gwilks98]

I was also wondering what would be better workout video wise, Aerobics, Pilaties, Yoga, Kickboxing, Dance style, or belly dancing. I am so totally clueless. Please point me to which I should look at. I do know certain ones I like. I am a Denise Austin fan and there is another woman who does all these walk videos that you do in your living room I like her too.

I've been working out for about 10 years now, and I can tell you what I've seen work the best over the years.

For aerobics workouts, nothing beats soccer. If it has to be indoors and on a screen, I'd go for something that incorporates resistence training. My g/f loves her advanced tae-bo workout that uses resistence bands.

If you struggle for time, when you work out, aim to work the biggest major muscles first and work them with weights. You need to focus on building your body's larger muscles to the point where they help raise your metabolism, and the big ones are the easiest to build. Don't worry about getting "buff" because your female body won't naturally allow that.

Don't be afraid or self conscious to get into a gym and use the variety of equipment there. Many gyms offer day care and long operating hours.

For calories, I can't say exactly what a new mommy needs, but I will say this: Stay above 1200. (You might even need more.) The point is that your body will shut down its metabolism if you starve it.

[Jeffbx]

First of all, congratulations on making this decision! It's a tough commitment, but if you stick to it you'll be happier, healthier & live longer.

I'll reiterate what Cubs said - you can't target weight loss to any specific area. The general rule is that the place it went on last is the place it'll disappear from first, but that's not even always true.

If you just gave birth it can take a long time to get your abdomen back into shape. Now I certainly don't say that to be discouraging, but half the problem there is that your skin is stretched, and only time can take care of that (but it will!). I've got 3 kids, and that was my wife's biggest complaint - no amount of exercise will tighten up loose skin. But it does go back to normal over time.

Start slow & be consistent. Do a little bit, but do it regularly. If you have to miss a day, make up for it the next day. Make gradual increases in intensity - gradually add more weight, gradually work out longer, gradually increase your pace, etc.

Like gwilks mentioned, join a gym if you can afford it. Everything you need is there, including child care. If it's not something you want to spend money on, get a few more weights & some exercise videos. Walk outside with the kids (if you can corral them along with you!).

As for diet - DON'T count calories, just eat smarter. No fried foods, increase fruit & vegetable intake and decrease fat and white foods: bread, rice, flour, pancakes, mayo, rolls, bagels, potatoes & other high carb stuff. Crackers instead of chips, salsa instead of mayo, etc. If you're breastfeeding you need additional calories anyway.

Read this thread (http://www.gotapex.com/entertainment-music-and-sports/163631-diet-exercise-and-calorie-help-please.html) for some more tips, and find a partner! If you have someone to encourage you & who you can encourage, you're a lot more likely to stick with it.

[ShawnLee]

Can I recommend that you put more emphasis on calories in breakfast and lunch and less in dinner?

Methinks that you're more likely to need the fuel through the day than at night. That is all I can add.

[Mommypooh]

Okay as for a Gym membership that is way out of the question finacially. If I could afford it I would so be getting back to my aquazise class that I use to take as a teenager it did work well and quick for me as I love water. But at a couple hundred a month at most of the clubs here that is out of our budget.

I definatly don't want to be Buff. I just want to lose some weight and look half way normal. I will never be able to be small as I would look really disportionate if I get below about 150 or so. So I need to lose 75 lbs.

As a new mommy with the breastfeeding and being that I am already so overweight I really need to stay with no less than 1800 calories a day.

I know I have the streatched out skin on my lower abdomen. as for the upper it is firm but carries a lot of fat under the skin and makes me look horrible and I am very consicous about that.

As it is winter right now and freezing rain getting out and walking just is not going to happen until it is nice again. I have considered going on the Winter Hikes one of the news stations hosts as long as it is not too cold or rainy for me to take my kids with me.

I don't really count too many but am just getting an idea of what is lower that I like than say eating a box of macaroni for lunch. I have already done some of the quick weight loss things years ago and have not reincorporated these things back into my life. I don't eat chips or snacky foods gave that up 5 years ago. I don't drink pop can't afford it anyways. I don't fry foods at home and eating out is wayyyy to costly. We eat out maybe 2 times a month. I have switch to all wheat bread sometimes I buy the multigrain bread as well. I eat wheat bagels, I make my own pizza crust with 2/3 wheat flour and 1/3 white so getting better there. I am not big on Pancakes I would rather have a bagel with cheese and eggs. I rarely make poptatoes of any kind just not big on them. This is what makes losing weight hard for me as I already gave up the big items that give you a jump start.

I think I do well for what i have calorie wise during the day. I don't seem to drag. If I do less at dinner I have a hard time getting through the night as I am working overtime in teh milk department. I eat dinner at 5:30 from then until about 7:30 I am running more ragged than I do all day. I am trying to get bathes done and get diapers chnaged and get jammies on and get kids to bed and clean up dinner and feed the baby to sleep which take a good 30 min to get him full not to mention from the time I finish dinner til he is asleep he eats every half hour to stock up and be ful for a couple of hours. I then don't head to bed until about 11 or 12 depending on when baby wakes to eat. I tend to wake up and need to eat if I cut my dinner calories cause the body makes more milk at night than any other time of the day.

I will definatly cut my dinner calories when baby night weans and is eating solid foods but that will easily be close to another year away for my baby since I exclusivly nurse for the first year with no other foods. Then at a year I begin to introduce foods and stuff and that usually take about 4-6 months to get them to eat regular meals with nursing inbetween. So for now I think it works for me.

I will look at getting some videos and some heavier weights what size should I get do you think? I like my yoga for night so I will get one of those to do before bed after everyone else is asleep. I think I will get a walking video so that i can do that if baby is fussy since that way I can still do something and I will get some sort of aerobic or kickboxing one for days when everyone cooperates and I can do that. So does that sound good?

[gwilks98]

two more points:

if you have a dog, walk it every day (or night after the kids go to sleep.) It doesn't feel like excercise if you're doing it for some other purpose, like keeping your dog healthy. I get in 2+ miles a night of extra excercise that way, about 35-45 mins.

Gym prices are negotiable. Find the cheapest guy in town, then go to the gym you find most suited to your needs and tell him he needs to beat the cheapest guy to get you to join. They may not be able to do it, but they'll give you a break.

Golds was 40/month around here. I got them down to 23 for me, 26 for my g/f.

Edit: saw your post after I posted mine. A few hundred bucks a month is rediculous! Where do you live?

[Cubsfan]

Don't forget that not all calories are created equal. For instance, it takes your body more energy to use protien, and very little energy to use carbohydrates. Both are necessary, but the proportions of them depend on what you do.

I did the whole body for life thing, and it worked quite well for me. Not only did I learn about eating better, but I ended up losing around 35 pounds.

One of my biggest problems is no knowing what's healthy. For instance: http://www.msnbc.msn.com/id/6307384/

Also, you didn't mention it, but since you're making pizza crust, I'm guessing you're having pizza. Even a pizza with wheat crust is still probably not all that healthy.

The unfortunate downside that I've learned and wasn't prepared for is how expensive it is to eat really healthy. Turns out that, for price, it's hard to beat something like a hot pocket. Eating healthy has certainly raised my grocery bill.

[Mommypooh]

That is the other problem. I can't spend more than I currently do as we are maxed out. I have to work with what we can afford it is a difference of paying bills or eating absolutly the right thing. I think honestly if I could just learn portion control it would help a bunch.

I only make my pizza when we have company for a meal cuase it is the easier cheapest way to feed a lot of people. I make it with the real block cheese that i shread myself and I buy a nice sauce in bulk that I freeze so I can afford it. so we eat it maybe 2 times a month.

I will have to look at gym prices but the problem is if I am going to pay for a gym I want a pool with it and those are expensive. I will have to try to shop around for another one. I do remember when we went to a gym 3 years ago for one without child care no pool it was still $80 for me and hubby. and trying to workout with one child was hard enough not to mention I found out I was pregnant right after that.

[oblongmelon]

you don't need a gym. use bags of rice..it's quality not quantity with weights..and as far as the food goes..cut out anything that's white. That should be a start.

[renovation]

as for a pool check out the local high schools some are starting to let the local residents use them at a very nice rate or free ! around my home anyway .i also ask your dr.for his advice before you really start a weight lost program of any major degree first.
even sticking to a program you follow from a cd or tv program .start slow and dont push to hard work up to the full regiment.
make it a regiment that at the same time everyday your going to do your workout. and set goals for yourself. congrad i say for being so open .

[Mommypooh]

I have gotten as much advice from my Dr on the phone as I can get before I see him again. He can't get me in until April. I can't change docs as I have to find one willing to do not only regular checkups but one that can also do my Gyn care as not OB will see me anymore. He gave me general advice but told me to listen to my body as he knows I am pretty in tune with myself. So I am going for it as a start and will get more advice in april when I get to see him again.

[Memo]

It's really simple: Eat less, exercise more.

No offense, but 75 lbs is very overweight so even small changes in your day to day should pay off considerably.

One way I find cutting calories is easier is if you eat 5-6 small meals throughout the day instead of having 3 gut bombs when you're starved every 5 hours.

Being with kids I'm sure is hectic so but there are easy ways to eat right.

A sample day may be something like this:

Breakfast:
Hard boiled egg
1 Cup Oatmeal
1 Cup Skim Milk (I prefer soy)

Snack:
Plain Yogurt (You can do some fat free yogurt as well)
1/2 Cup Granola

Lunch:
A serving of vegetables
1 Chicken Breast

Snack 2:
Some fruit you like, Banana, Apple, Orange
Handful of Walnuts

Dinner:
A can of Tuna
1 whole grain piece of bread

Snack 3
Cottage Cheese with some blueberries

All these meals take little to no time to prepare. The only thing that takes time is the chicken breast and the egg. These can be made when you have time and put in the fridge for later. The vegetables you can buy frozen and steam up quickly or even microwave. The berries you can buy frozen as well.

One more important thing that I didn't see anyone else mention. DRINK LOTS OF WATER. Buy a big ass water cup and just drink several cups of water a day. You'll feel fuller, fitter, better and it's good for you.

And if you're like any normal person you probably won't always be able to adhere to any routine so it's important to keep emergency foods around. I keep these around:
http://iateapie.net/images/brands/odwallasuperprotein.jpg
Decently healthy and 230 calories.

[sixpac shakur]

The most important thing to remember is portion control!! I have cut down on my portions simply by using salad plates instead of dinner plates and grabbing the small spoon instead of the large one. Eat your first serving and wait 15 minutes and ask yourself if you're still hungry. Many times I wanted to get a second serving out of habit not because I was still hungry.

I cut back in small ways. Try to drink water only. If you crave juice, water it down 50%.

Make small substitutions. Instead of mayo, substitute hummus and add mustard. Believe me this gives your sandwich great flavor! When making casseroles instead of using real milk or cream substitute soy milk.

[oblongmelon]

The most important thing to remember is portion control!! I have cut down on my portions simply by using salad plates instead of dinner plates and grabbing the small spoon instead of the large one. Eat your first serving and wait 15 minutes and ask yourself if you're still hungry. Many times I wanted to get a second serving out of habit not because I was still hungry.

I cut back in small ways. Try to drink water only. If you crave juice, water it down 50%.

Make small substitutions. Instead of mayo, substitute hummus and add mustard. Believe me this gives your sandwich great flavor! When making casseroles instead of using real milk or cream substitute soy milk.

A good place to start with the water is to use an empty 2 liter soda bottle. If you can drain that in 24 hours, you're doing well. It's not going to hurt you to drink a ton of tea either..it has some really good benefits! And remember, take it one pound at a time.
buy some quinoa and cook that up and have it for breakfast with some berries..even unsweetened oats will be good..as long as you don't overdue-1/2 cup should be plenty. If you really FEEL the need to eat something..have some fruit around..or drink some water then brush you're teeth. You won't be hungry then!

[LPMiller]

drinking LOTS of water is a bit of a myth, and isn't really great for you either.

The human (http://en.wikipedia.org/wiki/Human) body is anywhere from 55% to 78% water depending on body size.[14] (http://en.wikipedia.org/wiki/Water#_note-12) To function properly, the body requires between one and seven liters (http://en.wikipedia.org/wiki/Liter) of water per day (http://en.wikipedia.org/wiki/Day) to avoid dehydration (http://en.wikipedia.org/wiki/Dehydration); the precise amount depends on the level of activity, temperature, humidity, and other factors. Most of this is ingested through foods or beverages other than drinking straight water. It is not clear how much water intake is needed by healthy people, though most advocates agree that 8–10 glasses of water (approximately 2 liters) daily is the minimum to maintain proper hydration.[15] (http://en.wikipedia.org/wiki/Water#_note-13) Medical literature favors a lower consumption, typically 1 liter of water for an average male, excluding extra requirements due to fluid loss from exercise or warm weather.[16] (http://en.wikipedia.org/wiki/Water#_note-Rhoades_2003) For those who have healthy kidneys, it is rather difficult to drink too much water, but (especially in warm humid weather and while exercising) it is dangerous to drink too little. People can drink far more water than necessary while exercising, however, putting them at risk of water intoxication (http://en.wikipedia.org/wiki/Water_intoxication) (hyperhydration), which can be fatal. The "fact" that a person should consume eight glasses of water per day cannot be traced back to a scientific source.[17] (http://en.wikipedia.org/wiki/Water#_note-14) There are other myths such as the effect of water on weight loss and constipation that have been dispelled.[18] (http://en.wikipedia.org/wiki/Water#_note-15)
Original recommendation for water intake in 1945 by the Food and Nutrition Board (http://en.wikipedia.org/w/index.php?title=Food_and_Nutrition_Board&action=edit) of the National Research Council (http://en.wikipedia.org/wiki/National_Research_Council) read: "An ordinary standard for diverse persons is 1 milliliter for each calorie of food. Most of this quantity is contained in prepared foods."[19] (http://en.wikipedia.org/wiki/Water#_note-16) The latest dietary reference intake report by the United States National Research Council (http://en.wikipedia.org/wiki/United_States_National_Research_Council) in general recommended (including food sources): 2.7 liters of water total for women and 3.7 liters for men.[20] (http://en.wikipedia.org/wiki/Water#_note-17) Specifically, pregnant (http://en.wikipedia.org/wiki/Pregnancy) and breastfeeding (http://en.wikipedia.org/wiki/Breastfeeding) women need additional fluids to stay hydrated. According to the Institute of Medicine (http://en.wikipedia.org/wiki/Institute_of_Medicine)—who recommend that, on average, women consume 2.2 litres and men 3.0 litres—this is recommended to be 2.4 litres (approx. 9 cups) for pregnant women and 3 litres (approx. 12.5 cups) for breastfeeding women since an especially large amount of fluid is lost during nursing.[21] (http://en.wikipedia.org/wiki/Water#_note-18) Also noted is that normally, about 20 percent of water intake comes from food, while the rest comes from drinking water and beverages (caffeinated (http://en.wikipedia.org/wiki/Caffeine) included). Water is excreted from the body in multiple forms; through urine (http://en.wikipedia.org/wiki/Urine) and feces (http://en.wikipedia.org/wiki/Feces), through sweating (http://en.wikipedia.org/wiki/Sweat), and by exhalation of water vapor (http://en.wikipedia.org/wiki/Water_vapor) in the breath. With physical exertion and heat exposure, water loss will increase and daily fluid needs may increase as well.
http://en.wikipedia.org/skins-1.5/common/images/magnify-clip.png (http://en.wikipedia.org/wiki/Image:D-P005_Kein_Trinkwasser.svg)
[/URL]
Humans require water that does not contain too many impurities. Common impurities include metal salts and/or harmful [URL="http://en.wikipedia.org/wiki/Bacterium"]bacteria (http://en.wikipedia.org/wiki/Hazard_symbol), such as Vibrio (http://en.wikipedia.org/wiki/Vibrio). Some solutes (http://en.wikipedia.org/wiki/Solutes) are acceptable and even desirable for taste enhancement and to provide needed electrolytes (http://en.wikipedia.org/wiki/Electrolyte).
The single largest freshwater resource suitable for drinking is Lake Baikal (http://en.wikipedia.org/wiki/Lake_Baikal) in Siberia, which has a very low salt (http://en.wikipedia.org/wiki/Salt) and calcium (http://en.wikipedia.org/wiki/Calcium) content and is very clean.

[Mommypooh]

well that is interesting about the water. I do have to intake more due to the nursing as I am using more water. So far today I have done pretty good with the eating. I had 2 servings of Multigrain Cheerios and they kept me happy for several hours until lunch time. For lunch I had a Reduced Fat Peanut Butter Sandwich on Multigrain bread with Brocolli. For dinner I had Rice and Polish Sauage. For Drinks I had 1 cup of Milk, 3 cups of Decaf Ice Tea, and 9 Cups of water so far. I will most likely drink a few more as I am sitting here feeling thristy.

I also did some light weight lifting while I was cooking dinner. I got out my 1 lb weights and put them both in one hand and did some curls and then did the arm over the head thing, I did some kind of like butterfly with one in each hand. I got the resistance band out and did some side leg lifts, and then did some knee lifts and some squats, so I don't think that is too bad not to mention I was up and down the stairs several time today doing laundry which I do twice a week. So I think I was pretty good today left me know what your thoughts are

Also what size weights should I get to really do some muscle building in the arems and stuff.

[oblongmelon]

well that is interesting about the water. I do have to intake more due to the nursing as I am using more water. So far today I have done pretty good with the eating. I had 2 servings of Multigrain Cheerios and they kept me happy for several hours until lunch time. For lunch I had a Reduced Fat Peanut Butter Sandwich on Multigrain bread with Brocolli. For dinner I had Rice and Polish Sauage. For Drinks I had 1 cup of Milk, 3 cups of Decaf Ice Tea, and 9 Cups of water so far. I will most likely drink a few more as I am sitting here feeling thristy.

I also did some light weight lifting while I was cooking dinner. I got out my 1 lb weights and put them both in one hand and did some curls and then did the arm over the head thing, I did some kind of like butterfly with one in each hand. I got the resistance band out and did some side leg lifts, and then did some knee lifts and some squats, so I don't think that is too bad not to mention I was up and down the stairs several time today doing laundry which I do twice a week. So I think I was pretty good today left me know what your thoughts are

Also what size weights should I get to really do some muscle building in the arems and stuff.

Did you have ANY protein for breakfast??? You really need to have some protein in the morning. Cereal is ok, but the carbs from cheerios aren't the best kind to really be having in the morning. If you must have them, then only have one serving and add something like an ounce of cheese-avoid bagels. One bagel is like 4 slices of bread. The worst thing to have is a bagel with cream cheese or butter and jam..
Peanut butter is ok, but even low cal peanut butter still have a ton of sugar in it.
I'll pm you.

[gwilks98]

drinking LOTS of water is a bit of a myth, and isn't really great for you either.
<snip>




Interesting, nice input. I will add one thing though. I've read in the past from health mags and articles about dehydration. Not being adequatly hydrated can make your body think it's hungry, since so much water can be derived from food.

While drinking water itself isn't really a working weight loss technique, keeping enough of it in you is essential to your body functioning properly so that you do lose weight. (and it may help curb your snack cravings.)

speaking of which, I'm going to go workout.

[Memo]

Did you have ANY protein for breakfast??? You really need to have some protein in the morning. Cereal is ok, but the carbs from cheerios aren't the best kind to really be having in the morning. If you must have them, then only have one serving and add something like an ounce of cheese-avoid bagels. One bagel is like 4 slices of bread. The worst thing to have is a bagel with cream cheese or butter and jam..
Peanut butter is ok, but even low cal peanut butter still have a ton of sugar in it.
I'll pm you.

Freal, you should eat some protein with every meal.

[LPMiller]

well, like anything, it's moderation. You just need to be hydradted. You don't need to be peeing out evian.

[cheapie]

maybe have big jon watch the kids 2 evenings/week and head over to the mall for an hour of power walking. that will help until the weather gets better then you can do it first thing in the morning before he heads off to school.

[ArkiStan]

I've slowly but steadily lost a lot of fat over the past year. I'm probably in the best shape I've ever been. My secret? Eating 5 to 6 small meals a day that are high-protein, moderate-carb, low-fat. Not noly did it help me shed fat, but eating small helps reduce strain on the digestive system. I can't remember the last time I was extremely hungry or extremely full, both of which are very unpleasant states. Some people say it's unproductive to eat so many times a day, but considering how constantly comfortable and pleasant I am, my overall productivity is much greater.

Oh, and ever since I hurt my achilles' heel when I was in the air force, my main source of cardio is taking long walks (2-3 hours) a couple times a week. That's probably not practical for everybody, but it worked very well for me. Whenever, I have to do something downtown, I'd just walk instead of using transportation. It doesn't really get your heart rate up, but it still burns calories and is low-impact. And simply walking the streets of NYC is more entertaining than most Wii games I've played anyway.

Don't forget to incorporate some weight-training into your regimen. You want to lose fat, not lean muscle. What's important is your body composition, not your weight. There are many simple exercises you can do at home without an elaborate gym setup.

Find a method that's right for you. You can do it! It's the beginning where you have to change your lifestyle that's the hardest part. Once you get into the habit and setart seeing results, it becomes an addiction. You can't help but continue living healthily. Good luck mommypooh!

[ArkiStan]

well, like anything, it's moderation. You just need to be hydradted. You don't need to be peeing out evian.

Exactly. Water intoxication is possible, but to reach that state you'd have to drink a painful amount every day. I drink about 2L of water a day, which is not a dangerous amount by any means, but it still interferes greatly with my daily routines because I have to find a restroom every hour. I think it would be safe to say that most people wouldn't be able to reach a state of intoxication even if they tried.

And considering how little water the average person drinks and how many don't even consciously think about water as an essential part of one's diet, I would say it would only be helpful to stress water intake a little.