Here I go again & I Need Your Support.

I think that's an excellent choice. I took diet food out of my "diet" years ago. Diet foods, low fat foods, whatever, don't satisfy me nearly as much as a smaller amount of real food ... plus they're often full of artificial ingredients, sugars, gelatins, etc. to replace the textures and flavors.

I'd suggest trying Greek yogurt in the mornings - with a little honey or fresh fruit. Fage is my favorite brand, but they're all pretty good.

Also I don't think you need to beat yourself up over working out. Mix it up, make sure you're building muscle with some real weight lifting, and mix in some HIIT to your cardio. 30 mins of HIIT is better than an hour of regular cardio any day.

YOu can do it!

If I can recommend anything to anyone, its to have fresh fruit around you at all times. Go to Costco and buy a bag of apples, bananas, maybe even a big thing of carrots. Whenever you get the munchies, eat one of those. Also, plan ahead, if you know you'll be in the office all day, make a healthy, reasonably sized lunch that you can either nuke or eat easily. Also space out you meals and/or snacks. Make it so that its a treat when you get to eat. It will become strange, but you will begin to look forward to eating.

Recently I've found some awesome ways to prepare "diet" food. I think if I had known about some of this stuff before I wouldn't have gained this weight.

One resource that has helped me a lot is the Hungry Girl cookbook. Sometimes, when I'm really craving onion rings, I can just eat her version and spare myself the guilt.

Of course, there's always letting myself have something really "bad" that I love once a week, ice cream, Mexican food... hehehe

Good idea - real food is much better than modified diet versions. You just need to pick the right ones - I eat lots of fresh veggies, fruit, etc, and small portions of good lean meat, I use full fat unhomogoniesed organic milk and yoghurt. Just keep the calorie and fat contents in mind, and you'll be fine. And exercise....

Have you tried not having sweeteners in your coffee and tea? If you're like me you're initial reaction is "bleaaarck" ... but I gave up sweeteners in my beverages a year ago and wouldn't go back now. Seriously... especially with coffee it tastes dreadful with sweetener now... anyhow good luck!!

I'll second Anya here. You need to train yourself to not be addicted to sweetness. Drink your beverages unsweetened, and eat unsweetened yoghurt only - best if you make your own. And give up on milk chocolate and eat only high-cocoa bitter chocolate; you'll eat less and it's better for you.

And don't forget that one pounf of fat is equivalent to around 3500 kcal, so to lose one pound a week you'll need to burn 500 kcal more each day, reduce your intake by 500 kcal a day (down a quarter from normal daily requirements for women; a fifth for men), or a combination of both to make the difference.

Good luck,

Phil

I don't see anybody else has mentioned this, but keep a food log. Personally, I use sparkpeople.com, but there are LOTS of websites you can log your food on for free. If you want non-digital, use a notebook.

I've lost 73 lbs (since July 08), and I think food logging was the single thing that helped me most. I simply didn't realize how much I was eating. You know? Sparkpeople also analyzes your diet and tells you how to improve on what you're missing. Low in potassium? Eat more . . .

the food log is very important and eating slowly it take 20 min for your stomach to know you have eaten so you need to make about 1 -1 1/2 cups of food take at least 15 - 30 minuites to eat try eating with a baby spoon and fork It is very hard to do but worth it

Take it one day at a time. Don't freak out if you miss a day at the gym or eat some cookies. It should be a lifestyle change that you can live with every day FOR THE REST OF YOUR LIFE, not something that you can stand to do for the next few months or so until you're back at the weight you want to be. Extreme dieting=gaining weight back the second you stop.

I agree about jettisoning the diet food.

If you cook, and are willing to experiment, you can find a lot of delicious recipes for real food that is healthy. I cook a lot of vegetarian meals now (beans, lentils, tofu - Jack Bishop has good cookbooks) and vegetable-laden soups, stirfries, and stews that don't scream "diet food". They're just good food that has a lot of nutrients and fiber. Even desserts and snacks can be healthier and more delicious than anything you can buy in a store.

I'm reading Mark Bittman's new book "Food Matters", and a lot of his newer recipes (also on nytimes.com) are in line with my thoughts: delicious first, but also healthy.

I've also done this as well. I've made it a habit to sit in the produce section and pick out enough for at least two snacks a day. Or grabbing Trisciuts, coming home, and dividing 15 crackers into little storage bags. Even the carrots with REAL ranch dressing, as it will feel like guilty pleasure, but in the long run, is perfectly fine.

I'll have to try Truvium. I use Sweet n Low (being diabetic) because Splenda gives me horendous migraines.

Good luck

My personal comment would be to try plain yogurt with a few berries over top. I think that goes along with trying to get rid of a taste for added sweetness in general. I, too, have gotten to the point of disliking sweetener in my coffee and tea.

I think the idea of going for quality over quantity will help. In so many things, this will help, whether it's meat and fish or cheese and pizza. But for the most part, if you take the time to think about what you are eating and why, if you are enjoying or if you are simply eating it for the sake of eating. Good luck.

We have a quote posted on our fridge:

"Choose foods based on whether or not you will gain or lose HEALTH not weight."

It is a fundamental mind-shift. Stop trying to lose weight and focus on being and feeling healthy. Food is for the body--not for our pleasure/comfort/solace/reward. Though food is very pleasurable (i.e. yummy) it has a primary purpose: to fuel our body. Research what is good for you (Hint: it usually does *not* come in a shrink-wrapped package or from a restaurant) and get a cookbook to learn how to prepare it in delicious ways.

When health becomes your goal, the exercise will become its own reward rather than a means to achieve some other end.

When it comes to sweets, face facts: you are an addict. Cut them off completely for 2 weeks. You'll go through withdrawal. When I did this a few years ago, I would wake up at 3:00 am with massive cravings. I wasn't in need...I *wanted*. That as much as anything else should make you recognize the addiction.

In the course of a year I went from 235 to 180 and have kept it off for the past 2. I haven't been sick (not even a cold) for 3 years. My wife and kids...same thing. Now we've turned the corner and the thought of a hot dog or greasy pizza (we make our own non-greasy pizza) or drippy ice cream sundae turns my stomach. It just isn't good for me.

Definitely, some exercise is crucial. Don't try to lock yourself into something unrealistic, just get going doing something.

Also - watch the portion sizes. I am of the 5 *small* meals a day now. I don't really think of them as meals, more healthy snacks.

The worst thing for me in the past was eating a large meal at night & then grazing afterwards.

This change involved changes in my family dynamic. I had to own my eating habits/ needs, not let them be dictated by family situations. It seems like every holiday or get together is just an excuse to get together & eat. It helps to base things around non food related activities.

I've lost ~30 lbs, kept it off for about 1.5 years. I could stand to lose 10-15 more but I'm happy maintaining for now.

if you haven't been regularly active for the past 3 months or so i would start with just 3 days of exercise. otherwise you might be able to do your 5 days for a couple of weeks and then quit altogether. just start with the 3 days with 45 minutes of a balanced workout and then a few weeks after add a day and then build up from there.

Like a lot of people have said already here, weaning yourself from sugars/faux-sugars will go a long way. There have been studies done that show that using artificial sweeteners actually tend make us fatter: http://www.webmd.com/diet/news/20080211/artificial-sweeteners-increase-weight. Thing is, when you adjust to not using any added sweeteners, even unflavored yogurt tastes really sweet! Milk, fruit, bread -- they're all naturally sweet foods. We just dull our senses to that by using added sugar/sugar-like-substances. Re-training your taste buds takes time, but it's well worth it.
Best of luck to you!

I have struggled with my weight for a long time, and I've suffered from other illnesses chronically as well. I decided I needed to not only lose weight, but change my eating and personal lifestyle (with no "diet" foods!).

Last night I signed up for a program called the "Body Enlightenment System". Like you, I plan on blogging about my experiences (on my own blog) to help work through it. Feel free to visit the site if you'd like to see the ups and downs of my "journey" as they happen.

Ann, I would also recommend a food diary. I use The Daily Plate at livestrong.com. It gave me the concrete calorie limits I need (since I don't naturally have great self-control). I set the weight goal to "lose a pound per week" in late November, and that's exactly what I've done over the last 4-5 months.

Exercise is a fantastic idea! Even a half hour brisk walk around the neighborhood "gives" me a few more calories on my Daily Plate. It's a great motivation: I'm out of calories and I'm still hungry - I need to go exercise!

Best of luck. If you have a bad day or two don't give up. Just log it and try to do the best you can. With effort and time you will succeed.

Everyone has given some really good advice so far! I lost around 90 lbs and I've kept it off for about 7 years now. I think a big part of keeping the weight off for me was choosing mostly whole foods instead of processed foods. I did the Weight Watchers plan, but I didn't go to the meetings or buy any of their processed foods because I thought they were overpriced and not that great-tasting. I stopped eating Pop Tarts for breakfast and instead switched to oatmeal and fruit. It kept me fuller longer and it had about 1/3 of the calories that my old breakfast had. I also stopped drinking sugary beverages and switched to water, tea, diet sodas, and coffee. I still use Splenda in my coffee to sweeten it, but I'm going to give Truvia a try to see if it's any good. I also exercise 6 days a week and I think it definitely helps me keep the weight off since it helps to preserve muscle mass and it keeps your metabolism going. Good Luck!

Ah, I think that's a great decision! Help you learn more about the food you're preparing and whatnot, always better handling your own stuff than buying pre-packaged, processed anything, yeah?
Although, still not a big fan of artificial sweeteners. Truvia, especially, since the stuff is a whole new level of nasty. If I were you I'd stick to date sugar, or if you're lucky enough, coconut sugar. The ones I get from Manila have about 5kcal per teaspoon.

I like what Jeff said about planning meals ahead. If I have to go out for a while, I always take a bottle of water and a small snack, like an apple. It stops me buying food and drinks at the shops which is mostly unhealthy. It also saves money!

Try fresh fruit with 0% fat strained Greek yogurt (Oikos or Fage brands are excellent, and Trader Joe's, too). They're creamy and delicious. Add a drizzle of honey if you find the plain variety a little too tart. Oikos does a vanilla flavor, which isn't too sweet. Half a 6-ounce pot and a sliced banana or some strawberries makes a filling dessert or snack.

I actually started a few pounds heavier than you, and I've been doing what might be the volumetrics diet, though I haven't yet read the book, thus not sure. I eat a lot of veggies, even more fruit, as many grains as I can stand (don't like) a very tiny amount of red meat or fowl, a serving of fish or two weekly, tofu, beans [too much] cheese/dairy, and an hour or two of exercise daily. I humor my sweet tooth still, as I can't stand coffee without sugar, and I can actually just eat one girl scout thin mint daily, and no more.

Great attitude! I wish you the best of luck. The only advice I have is what's worked for me ... cut out any unnecessary sugar (I eat it in yogurt, salad dressing, and the occasional recipe) and carry an apple or chopped veggies with you everywhere you go!

Take care ... can't wait to hear about your progress.

Wow!
Thanks everyone for all the helpful advice! How wonderful that people are actually reading and responding. It's nice to have the advice of so many people.
I have already noticed that one of the main things i need to work on is my veggie intake. I love salads so I am using that as a way to get my veggies in. I am using regular dressing, but i find if I dash a little salt on my salad and only dip the tines of my fork into the dressing, I don't use that much at all.
I will for sure keep everyone posted as my blog is going to be a way for me to keep myself accountable.
Thanks so much!

Everyone above has provided great advice. Like one person said, logging your food is a big step to understanding what you're actually eating food & calorie wise. A high % of people underestimate how much they are actually eating. Portioning out your food when you make it too is important so you know what an actual portion of something looks like. After a while , you will be able to do it by site. If I add a new food to my program, I always portion if first so I know what that portion size looks like for future "eats"!

Finding a program that you can stick with long term is crucial! For example, if you like carbs, don't go on a low carb diet or you may end up unhappy. BUT, try to find a way to switch from refined carbs to whole grain varieties. If you don't care about carbs, then finding better choices of the proteins & carbs you do eat is key.

Like some others, I don't eat fast food or frozen dinners. I eat pretty much whole foods, healthy ones, but I have put together my program on foods that I like & can live with long term. I don't mind my food at all & enjoy it. I am a bread lover & I have found ways to eat that (dry cause I like it that way) but I switched to whole grain breads with great ingredients & fiber & protein as well.

I keep a lot of different spices, mustards etc. in the house to make my veggies & meat taste good. There are was to make those "healthy foods" taste really good!

Also, I think someone mentioned mindful eating. It takes the stomach 20 minutes to register that it is full so slow down. Take a bite, put the fork down, chew it all before picking up that fork again. I guaranty that is you do this, you will be full much quicker than if you happen to be a person that eats fast. Also, learn to listen to your body & know what "hunger" is to you. Sometimes we are just thirsty or just bored.

And you can't get around exercise too. Very important & resistance/weight training needs to be part of that too because the more muscle you have, the more calories you burn at rest.

Lastly, are there any emotional issues you need to get closure with first. Many people that don't resolve the emotional issues behind weight gain sometimes fall backwards until they face these issues & get past them.

I could say so much more but all above have done a great job!

Good luck & don't give up! If you miss a day, don't worry. Get back on the very next day OR next meal!

Breyer's Fruit on the Bottom Yogurt. Read the label. The second ingredient is sugar. Like others said. Get plain yogurt and then you can control what goes in it. Get real.