Help my body recover from a spectacularly bad year
September 21, 2010 1:21 PM Subscribe
Can unhealthy weight loss become healthy weight maintenance?
The tl;dr version: lost weight the wrong way, would like to keep it off the right way. Diet and exercise? Yes. But which diet and what kind of exercise?
Special Snowflake Version:
So in the last seven months I've dropped from 155lbs to 130lbs on a 5''4 frame. Yeah. Great.
The not so great part is that I did it in all the wrong ways. It was the "lost my beloved father to cancer - lost my job to a buy out - stupidly left my charming apartment in a panic for something cheaper - lost my lover to someone else" coffee, cigarettes, grief, and stress diet.
The good news. I'm starting to feel a few feet better. I no longer feel like I'm walking around with my skin ripped off. I'm back on the wagon with the smokes and have given up multiple cups of six shot americanos. I've made some peace with the loss of my father. I'm settling into the fact that lover and I weren't meant to be more than dear friends. I'll be starting a great internship soon. Terrific! The last three months of this year look salvageable.
I've read numerous times here and elsewhere that healthy weight loss is critical to weight maintenance. With the right combo of diet and exercise, do I have a shot at keeping the weight off?
The overly fussy, super-sized special snowflake part.
On exercise: I live in Portland, Or. Fall and Winter are coming. I need something active and aerobic that's: A. Indoors B. Not a traditional gym (yawn) C. Not more than $100 a month. Yoga was a good candidate for awhile, but cost and lack of physical intensity were problematic. What else should I try?
On food: My internship should keep be fairly busy, so I'm looking or food that is A. Healthy and mostly vegetarian B. Portable C. Preparation light (never been much of a cook).
What are your favorite snacks, meals, and eating habits when you're busy?
If the above is not possible, what compromises should I make? Feel free to point me towards other askme posts.
Thanks so much.
The tl;dr version: lost weight the wrong way, would like to keep it off the right way. Diet and exercise? Yes. But which diet and what kind of exercise?
Special Snowflake Version:
So in the last seven months I've dropped from 155lbs to 130lbs on a 5''4 frame. Yeah. Great.
The not so great part is that I did it in all the wrong ways. It was the "lost my beloved father to cancer - lost my job to a buy out - stupidly left my charming apartment in a panic for something cheaper - lost my lover to someone else" coffee, cigarettes, grief, and stress diet.
The good news. I'm starting to feel a few feet better. I no longer feel like I'm walking around with my skin ripped off. I'm back on the wagon with the smokes and have given up multiple cups of six shot americanos. I've made some peace with the loss of my father. I'm settling into the fact that lover and I weren't meant to be more than dear friends. I'll be starting a great internship soon. Terrific! The last three months of this year look salvageable.
I've read numerous times here and elsewhere that healthy weight loss is critical to weight maintenance. With the right combo of diet and exercise, do I have a shot at keeping the weight off?
The overly fussy, super-sized special snowflake part.
On exercise: I live in Portland, Or. Fall and Winter are coming. I need something active and aerobic that's: A. Indoors B. Not a traditional gym (yawn) C. Not more than $100 a month. Yoga was a good candidate for awhile, but cost and lack of physical intensity were problematic. What else should I try?
On food: My internship should keep be fairly busy, so I'm looking or food that is A. Healthy and mostly vegetarian B. Portable C. Preparation light (never been much of a cook).
What are your favorite snacks, meals, and eating habits when you're busy?
If the above is not possible, what compromises should I make? Feel free to point me towards other askme posts.
Thanks so much.
Yoga was a good candidate for awhile
Have you tried pilates? If you get a good instructor, it won't look like you're doing much but damn I have consistently sore muscles from it. Plus a cuter butt and slimmer lower abs.
favorite snacks, meals, and eating habits when you're busy?
My favorite busy-but-healthy snacks are fresh crunchy vegetables, steamed edamame. Eating habits: I try to cook healthy meals a few times a week and make enough for leftovers. When packaging the leftovers up, I use small tupperware containers. I'm always amazed how I used to put lunches in giant containers and then eat the whole thing just because it was there. Now I use smaller containers, the ones that you think are really much too small but once you dump the food out onto a plate or bowl it's the right amount of food.
How much soda and sugared drinks are you drinking? Drink a lot of water, cut out or drastically limit everything else (includes soda, lattes, juice).
posted by rhapsodie at 1:28 PM on September 21, 2010 [1 favorite]
Have you tried pilates? If you get a good instructor, it won't look like you're doing much but damn I have consistently sore muscles from it. Plus a cuter butt and slimmer lower abs.
favorite snacks, meals, and eating habits when you're busy?
My favorite busy-but-healthy snacks are fresh crunchy vegetables, steamed edamame. Eating habits: I try to cook healthy meals a few times a week and make enough for leftovers. When packaging the leftovers up, I use small tupperware containers. I'm always amazed how I used to put lunches in giant containers and then eat the whole thing just because it was there. Now I use smaller containers, the ones that you think are really much too small but once you dump the food out onto a plate or bowl it's the right amount of food.
How much soda and sugared drinks are you drinking? Drink a lot of water, cut out or drastically limit everything else (includes soda, lattes, juice).
posted by rhapsodie at 1:28 PM on September 21, 2010 [1 favorite]
Weigh in every morning. Track everything you eat. Exercise. Put it on a spreadsheet. If you gain weight, eat less or exercise more.
It sucks, but there's no other way for me. YMMV. I'd not pay too much attention to the exactly foods you eat so much as how much you eat. Counting calories forces you to eat a healthy diet. If at some point you find your weight nice and constant without a lot of adjustment, you can stop recording what you eat and how much you exercise. If your weight creeps up a couple of pounds, get back on the wagon.
posted by pjaust at 1:33 PM on September 21, 2010
It sucks, but there's no other way for me. YMMV. I'd not pay too much attention to the exactly foods you eat so much as how much you eat. Counting calories forces you to eat a healthy diet. If at some point you find your weight nice and constant without a lot of adjustment, you can stop recording what you eat and how much you exercise. If your weight creeps up a couple of pounds, get back on the wagon.
posted by pjaust at 1:33 PM on September 21, 2010
Okay here's the issue: When you starve yourself you lose some fat and some lean muscle, and unless you were pretty muscle bound before, that means that you are pretty low on lean muscle mass now. Lean muscle mass is a pretty big driver for your metabolism: more lean muscle, more calories burned per day. The difference this makes dwarves whatever extra calorie burn you would get from, say, an hour of jogging or aerobics.
So here's the answer: weight training. Specifically barbell training with weights as heavy as you can manage. There are lots of programs out there but look for one that at least incorporates the back squat, deadlift, and overhead press. I recommend Starting Strength.
posted by telegraph at 1:36 PM on September 21, 2010 [4 favorites]
So here's the answer: weight training. Specifically barbell training with weights as heavy as you can manage. There are lots of programs out there but look for one that at least incorporates the back squat, deadlift, and overhead press. I recommend Starting Strength.
posted by telegraph at 1:36 PM on September 21, 2010 [4 favorites]
On exercise: Check out what your local community center has to offer. Maybe you can find some people to play basketball or racquetball. If you're looking for solo activities, you can try going swimming at an indoor pool, or go skating at a rink. A lot of gyms and community centers also offer fitness classes. Try out some different things, and see what you like.
On food: I snack a lot because I'm always hungry. I try to make sure my snacks have a balance of fat, protein, and carbohydrates, and I limit added sugar as much as possible. I like to make snack mix out of bulk nuts and dried fruits (and OK, sometimes I throw in some chocolate). I prefer to make my own, rather than buy premade trail mix, because I can control the amount of salt and sugar that goes into it. I also mix yogurt or cottage cheese with fresh fruit or cucumbers.
posted by lexicakes at 1:52 PM on September 21, 2010 [1 favorite]
On food: I snack a lot because I'm always hungry. I try to make sure my snacks have a balance of fat, protein, and carbohydrates, and I limit added sugar as much as possible. I like to make snack mix out of bulk nuts and dried fruits (and OK, sometimes I throw in some chocolate). I prefer to make my own, rather than buy premade trail mix, because I can control the amount of salt and sugar that goes into it. I also mix yogurt or cottage cheese with fresh fruit or cucumbers.
posted by lexicakes at 1:52 PM on September 21, 2010 [1 favorite]
I am often busy and don't want to get stuck out somewhere hungry with nothing available except delicious, delicious potato chips. That's how I gained 30 pounds on a vegan diet. Sigh.
So! I have learned that protein + salt/umami = filling and satiating! I make myself a big dish of lentils + rice at the beginning of the week. I cook the lentils beforehand with a variety of seasonings, but sesame oil & soy sauce are my favorites (carefully controlled portions, of course). It's appetizing to me either hot or cold, and it fills me up & gives me energy to keep working. Plus, I tend to find saltiness very yummy, and the soy sauce takes care of that nicely, keeping the potato chip monster at bay. Another big dish is black beans + salsa + rice + tomatoes + avocado. Also good hot or cold, keeps for a while, and is full of protein, good fats, and flavor without breaking the calorie bank (again, you'll have to adjust portions for your particular calorie needs, but you get the idea). Of course, YMMV; you may not like any of these things. The point, though, is high protein, portability and easy prep, while keeping your cravings satisfied in an easy way.
Also try to keep tons of fresh fruit on hand. I have a terrible sweet tooth and the fruit helps me to resist soda (which I love love love) and other unhealthy sweet things. Many fruits are portable and delicious, and you can add things to them to make a more filling meal--peanut butter, granola, cereal, etc.
Basically, if you're going to be busy, you need to do a tiny bit of planning ahead to keep from getting stuck with junk food options or mindless overconsumption. It is possible! I'm glad things are looking up for you. I hope they keep on that way!
posted by Fui Non Sum at 1:53 PM on September 21, 2010 [3 favorites]
So! I have learned that protein + salt/umami = filling and satiating! I make myself a big dish of lentils + rice at the beginning of the week. I cook the lentils beforehand with a variety of seasonings, but sesame oil & soy sauce are my favorites (carefully controlled portions, of course). It's appetizing to me either hot or cold, and it fills me up & gives me energy to keep working. Plus, I tend to find saltiness very yummy, and the soy sauce takes care of that nicely, keeping the potato chip monster at bay. Another big dish is black beans + salsa + rice + tomatoes + avocado. Also good hot or cold, keeps for a while, and is full of protein, good fats, and flavor without breaking the calorie bank (again, you'll have to adjust portions for your particular calorie needs, but you get the idea). Of course, YMMV; you may not like any of these things. The point, though, is high protein, portability and easy prep, while keeping your cravings satisfied in an easy way.
Also try to keep tons of fresh fruit on hand. I have a terrible sweet tooth and the fruit helps me to resist soda (which I love love love) and other unhealthy sweet things. Many fruits are portable and delicious, and you can add things to them to make a more filling meal--peanut butter, granola, cereal, etc.
Basically, if you're going to be busy, you need to do a tiny bit of planning ahead to keep from getting stuck with junk food options or mindless overconsumption. It is possible! I'm glad things are looking up for you. I hope they keep on that way!
posted by Fui Non Sum at 1:53 PM on September 21, 2010 [3 favorites]
You can always join WeightWatcher for weight maintenance, and attend meetings until you feel like you've gotten the hang of eating a healthy balanced diet. They offer great diet and lifestyle help (including a great recipes) and ways to stay focused and healthy. Their program offers a gentle way to ease more fruits, vegetables, whole grains, fiver and lean protein into your diet, and provides social support to keep people on track. It really works. My father in law lost 60 lbs with them about two years ago. He's kept it off and still attends meetings regularly. I lost 10 lbs with them a while back but don't attend meetings. I probably sound like a shill, but I really was impressed with how well thought out and comprehensive their program is, and I know at least 5 people who have lost weight and made significant lifestyle changes with their help.
posted by abirae at 2:01 PM on September 21, 2010
posted by abirae at 2:01 PM on September 21, 2010
Do you have enough room in your apartment to exercise at home? If you do, fitness DVDs can be very cheap and convenient. Especially when it's dark and raining outside and you really don't want to have to go outside to go to the gym. Your public library almost certainly has bunches of DVDs, so you could even try out different genres (straight-up aerobics, yoga, pilates) for free, and only buy one if you really like it. Heck, you can even find some online (such as personal my favorite, Cher Fitness).
Getting a set of free weights would also be great, and you can pick up a set for not too much money. Free weight training at home is sweet because you can do exercises and watch TV.
Other things you could try:
- A martial arts class. Usually not in a traditional gym. You may get to relieve stress by punching things, and the motivation to learn new things and advance in rank could keep you dedicated. There are many styles depending on what you are into. Would probably run around $100 a month.
- Dance classes. Dancing is fun!
- Climbing, especially if you have a friend who's into it who will go climbing with you and teach you things. Great for building muscle and working hard, and you feel really accomplished when you get to the top of something.
posted by mandanza at 2:05 PM on September 21, 2010
Getting a set of free weights would also be great, and you can pick up a set for not too much money. Free weight training at home is sweet because you can do exercises and watch TV.
Other things you could try:
- A martial arts class. Usually not in a traditional gym. You may get to relieve stress by punching things, and the motivation to learn new things and advance in rank could keep you dedicated. There are many styles depending on what you are into. Would probably run around $100 a month.
- Dance classes. Dancing is fun!
- Climbing, especially if you have a friend who's into it who will go climbing with you and teach you things. Great for building muscle and working hard, and you feel really accomplished when you get to the top of something.
posted by mandanza at 2:05 PM on September 21, 2010
I don't think you should leave out the gym. I also live in PDX and 24 Hour Fitness sounds like it would help.
You liked yoga, but didn't like the lack of intensity. Different instructors have different styles and some yoga classes are glorified stretching, others are very intense.
The key for a lot of people starting out with fitness is variety. And I think the classes at 24 will give you enough variety to explore what you like and what feels good. Yoga, spinning, and that ridiculous looking Zoomba stuff are there with also some weight training, aquatics, and other such classes. Once you know what you like and know how to do it you can make regular fitness part of your life with or without a gym. I just don't think you can get that much variety for $45/month elsewhere.
As for nutrition, calculate your BMI and keep a log of the calories you consume using a site like FitDay or LooseIt if you have an iPhone.
posted by munchingzombie at 2:14 PM on September 21, 2010
You liked yoga, but didn't like the lack of intensity. Different instructors have different styles and some yoga classes are glorified stretching, others are very intense.
The key for a lot of people starting out with fitness is variety. And I think the classes at 24 will give you enough variety to explore what you like and what feels good. Yoga, spinning, and that ridiculous looking Zoomba stuff are there with also some weight training, aquatics, and other such classes. Once you know what you like and know how to do it you can make regular fitness part of your life with or without a gym. I just don't think you can get that much variety for $45/month elsewhere.
As for nutrition, calculate your BMI and keep a log of the calories you consume using a site like FitDay or LooseIt if you have an iPhone.
posted by munchingzombie at 2:14 PM on September 21, 2010
How about workout DVDs? I got to Collage Video bc they have previews, then buy the ones I like for cheaper on half.com. DEANTE Dance and Yogilates are some of my favorites.
eating habits: lots of fat-free milk and yogurt. It fills you up, and [sorry for the TMI] diets high in lowfat dairy makes you poop out more fat than a dairy-free diet with similar fat content.
Good luck!
posted by Neekee at 2:41 PM on September 21, 2010
eating habits: lots of fat-free milk and yogurt. It fills you up, and [sorry for the TMI] diets high in lowfat dairy makes you poop out more fat than a dairy-free diet with similar fat content.
Good luck!
posted by Neekee at 2:41 PM on September 21, 2010
On exercise: seconding the martial arts suggestion. I love karate, but I have friends who are big into Tae kwan do and judo (and all are female). You get the good mind-and-body benefits of yoga, but with more (literal) ass-kicking. My dojo is $104/month; I'm sure you can find something comparable.
posted by monkeymonkey at 4:55 PM on September 21, 2010
posted by monkeymonkey at 4:55 PM on September 21, 2010
excercise - I like to take hour-long brisk walks; they might not be the most intense workouts, but moving around outdoors and seeing the city are really good for the head, if you know what I mean. After a walk I feel a lot more peaceful and centered, which sounds like something that you would appreciate after all you've been through. Go for walks in places with beautiful arcitecture, in parks, down pretty side streets. Also, all it costs is the price of some comfy shoes.
posted by 5_13_23_42_69_666 at 12:46 AM on September 22, 2010
posted by 5_13_23_42_69_666 at 12:46 AM on September 22, 2010
your metabolism must be a bit "damaged" now, so you have to be careful. I found this very useful:
How to repair a damaged metabolism
posted by uauage at 5:22 AM on September 22, 2010
How to repair a damaged metabolism
posted by uauage at 5:22 AM on September 22, 2010
For eating well while you're busy and on the go, this recent thread had some good suggestions, and there are a lot of related threads out there too. From personal experience, I do best with energy levels AND weight maintenance if I eat 5-6 small meals a day and limit my intake of processed sugar. I also went down from about 155 to 130 last year when I got divorced and have managed to keep it off in a healthy way. I'm not very disciplined with a formal exercise routine, but I walk a ton because I don't have a car, so don't underestimate the value of less intense forms of exercise.
But I also love the rush of a physically intense workout sometimes, and for that you should try kickboxing. Not sure about the usual cost because I do it for cheap through my gym at work, but it's pretty intense -- and a hell of a lot of fun too. The one I do is called Turbo Kick. If you don't want to pay for a class regularly, kickboxing can be easily done with a DVD at home.
posted by spinto at 11:10 AM on September 22, 2010
But I also love the rush of a physically intense workout sometimes, and for that you should try kickboxing. Not sure about the usual cost because I do it for cheap through my gym at work, but it's pretty intense -- and a hell of a lot of fun too. The one I do is called Turbo Kick. If you don't want to pay for a class regularly, kickboxing can be easily done with a DVD at home.
posted by spinto at 11:10 AM on September 22, 2010
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posted by parmanparman at 1:23 PM on September 21, 2010