Weight Loss Forum • The Global Weight Loss Community

How I Finally Stopped Yo-Yo Dieting and Lost Almost 100 Pounds

Discussion in 'Weight Loss' started by sylvie1, Nov 13, 2015.

  1. sylvie1

    sylvie1 Friend · Admin

    Messages:
    10901
    Likes Received:
    890
    Trophy Points:
    621

    I hope my genius weight-loss advice will help you lose pounds for good.

    I have NEVER posted picrures like this before and I am nervous/embarrassed as all hell to do this, but my journey is all about honesty and accountability. Im surprised by the pictures as I actually feel like there is more of a difference in weight than it shows in the photos but I guess a photo doesn't lie!!!!

    The Lifestyle
    Even though I played sports throughout high school and played softball in college, my weight always fluctuated between 130 and 238 pounds for most of my adult life. After my softball career ended, I continued to work out, but my active lifestyle just wasn't enough to combat my poor eating habits (I loved foods like chips, chicken fingers, and pizza). After gaining a ton of weight, I would just crash diet to get back to my low point. Typically, I stayed at 130 pounds for about eight months and then started gaining it all back again. I just couldn't get my eating habits under control. 
    When I got married in 2014, my husband and I both got a little too comfortable and put on a significant amount of weight. That year, I hit 226 pounds. 

    The Change
    After getting a physical, my doctor told me that my cholesterol was extremely high and my BMI classified me as obese. I knew my weight was an issue because I wasn't feeling attractive, my clothes weren't fitting, and some family members had even said that they were concerned about me. On top of all that, my husband and I wanted to expand our family, and we were worried that our weight would make it harder to get pregnant. We decided we needed to make a lifestyle change and create a new normal.
    We made a plan to hit the gym five to six days a week, cleaned out our fridge and pantry, and got rid of all the processed junk we had been eating. A lot of potato chips and frozen foods bit the dust that day. Then, we replaced our former go-tos with fresh foods after doing a little recipe hunting on this awesome site. Plus, we started logging all of our meals into the calorie tracker app, Lose It! It was a game changer when it came to my yo-yo dieting because I was amazed (ok, actually disgusted) at how many calories I was consuming on a daily basis. I never knew what I was putting into my body.
    In addition to changing our eating habits at home, we cut back on going out to eat. Instead of heading out to restaurants, we spent quality time together looking for recipes and cooking healthy meals. Before I started trying to lose weight for good, I didn’t know much about cooking—so most of my healthy meals were super bland. After we started searching for more creative recipes, I learned how to make new healthy dishes that weren't just salads. Now we like to make like pizza with cauliflower crust and "chicken fingers" that were coated in almond flower and baked instead of fried.
    Throughout my journey, it was so nice to have my husband as my support system. When one of us was feeling discouraged, we would remind each other that we were losing weight in order to enjoy a longer, healthier life together. We didn't have an end goal or a certain amount of weight we wanted to lose; we just wanted to be healthier overall. By 2015, I weighted 130 pounds—and I've stayed around that weight ever since. 

    The Reward
    After transforming our lives, my husband and I decided to open up our own fitness studio. We wanted to help others in our community accomplish the same kinds of things my husband and I did. If I hadn't lost the weight, I definitely would not have pursued this goal. Part of why our business is so successful is because we can set an example for our clients who are trying to change their lives.
    Sarah's Tips
    Have someone hold you accountable. Find a person who can help keep you motivated on your off days by giving you some extra encouragement or even meeting you at the gym. My husband really helped me stay on track.
    Don't diet for the short term. You have to have the mindset that you're going to change your life forever. As someone who's yo-yoed her whole life, I know how important it is to develop a new normal. There's no expiration date on this "diet."
    Enjoy the journey. Don't focus on getting to your goal weight. Instead, try to feel the difference in your body as you progress. Concentrate on things like how much energy you're gaining, going down a pants size, being able to work out longer, or lifting heavier weights.

    Click Here to check out the good Site with lots of good tips, which make me got good results for myself and my friends as well, I personally recommend it.
    Sylvia Stoner

    Star of stage screen and Radio ha ha lol!!!

     
    #1 sylvie1, Nov 13, 2015 at 2:37 PM
  2. cugila

    cugila · Champion

    Messages:
    10,286
    Likes Received:
    38
    Trophy Points:
    118
    Hi Sylvia.
    You seem to be getting on well.
    #2 cugila, Nov 13, 2015 at 3:22 PM
  3. Dragonfly79

    Dragonfly79 · Newbie

    Messages:
    9
    Likes Received:
    0
    Trophy Points:
    21
    Awesome work - a great change, very inspiring!!
     
    #3 Dragonfly79, Nov 17, 2015 at 6:20 PM
  4. wallycorker

    wallycorker · Regular

    Messages:
    613
    Likes Received:
    7
    Trophy Points:
    38
    Hi Sylvia

    You will find many stories of Weight loss on these Weight Loss forums. In the main, largely achieved by cutting back on starchy carbohydrates such as cereals, bread, potatoes, pasta and rice etc.

    Best wishes - John
     
    #4 wallycorker, Nov 19, 2015 at 10:58 PM
  5. nuway2health

    nuway2health · Newbie

    Messages:
    24
    Likes Received:
    0
    Trophy Points:
    21
    Hi Sylvia

    I am totally new to this forum but your post really inspired me and I am delighted at the results you have achieved. I am currently reading books by Dr Neal Barnard, Dr Joel Fuhrman and Dr Gabriel Cousens on the marvellous results they have seen in losing Weight in thousands of their patients. It can be done and I am beginning a journey to try and reverse mine too.

    Could you advise me on what your methods are to date and what would a typical menu be for you

    Thanks and I wish you every success!

    Please keep us posted

    Arlene
     
    #5 nuway2health, Nov 20, 2015 at 4:22 PM
  6. hanadr

    hanadr · Champion

    Messages:
    8,171
    Likes Received:
    158
    Trophy Points:
    83
    Hi Sylvie
    It's possible, by careful diet, to control Weight to non-obese levels
    Several of us on this forum do so, however, should we eat a large portion of carbs, our blood glucose would go up. This is control, NOT cure.
    I'm in the non-obese range almost all the time, but If I ate a whole baked potato, or a portion of rice or pasta, I wouldn't be.
    Hana
     
    #6 hanadr, Nov 20, 2015 at 5:38 PM
  7. wallycorker

    wallycorker · Regular

    Messages:
    613
    Likes Received:
    7
    Trophy Points:
    38
    Hi Arlene,

    It was the book by Dr Neil Barnard that got me into my improvement programme - I found it inspirational. However, the most important way to get control of weight is by managing carbohydrates - particularly the starchy carbohydrates such as cereals, bread, potatoes, pasta and rice. Dr Barnard didn't really take that approach but I still think that it is a great book because it told me that reversal of weight was possible. Before that everyone else had told me that progression of my Weight Loss - i.e. deterioration - was inevitable. Over the last twelve months, I have come to realise that progression need not take place with well controlled blood glucose levels.

    Yes - I can confirm that reversal is possible and you'll get there in the end if you stay committed to working at it.

    Good luck and best wishes - John
     
    #7 wallycorker, Nov 20, 2015 at 7:17 PM
  8. nuway2health

    nuway2health · Newbie

    Messages:
    24
    Likes Received:
    0
    Trophy Points:
    21
    HI John

    Thanks for that encouragement. I really have never been told properly how I should eat and I am struggling to get an eating programme together that works for me.
    Yesterday I ate out and ate things I likely shouldn't have and yet at bedtime my bs was nearly normawallycorkerl. Today I ate potatoes with just beans and peas and my bs was way up. I am so confused what a typical menu plan would be.

    Today I am so downhearted I could sit and cry. I would love to get an eating regimen together that really works.

    What would a typical day's eating for you consist of?

    So weary.

    Arlene
     
    #8 nuway2health, Nov 22, 2015 at 6:39 PM
  9. wallycorker · Regular

    Messages:
    613
    Likes Received:
    7
    Trophy Points:
    38
    Hi Arlene,

    Please don't get down because I can tell from what little you have written so far that you have already taken the first steps in getting your weight under control. Just keep doing what you are doing and coming to this forum and I'll take a bet now that you will quickly improve your situation.

    Really the main thing to learn quickly is that you need to cut back on starchy carbohydrates - i.e. cereals, bread, potatoes, pasta and rice. It would seem that you learnt that lesson today with your meal of potatoes. Cutting back on these foods usually leads to a very significant reduction in blood glucose levels - and that process generally happens very quickly. You don't need to wait until you have lost a lot of weight or started some exercise programme. The introduction of weight loss and exercise might very well help your overall health situation and even your diabetic situation but, in my experience at least, the improvement in blood glucose levels will come before any of that has taken place.

    Dr Barnard's book is inspirational because it does tell the obese that reversal is possible through diet. However, where it falls dow as far as I am concerned is that it doesn't recognise the absolute importance of cutting back on the starchy carbohydrates - it concentrates on reducing the patient's fat intake.

    I have posted a fairly recent day from my food diary on other forums and, since you have asked, I will post it here also in a few minutes. I hope that you will find it useful. If you want to ask more questions then just feel free to ask away. I'm certain that others will help too. Basically, it is grilled bacon, tomatoes or mushrooms for breakfast - with egg if you want. Most often lunch is a salad with added fruit. My evening meal varies a lot but is basically meat or fish with plenty of vegetables - but with only small amounts of potaoes, rice, or pasta. Snacks are largely pieces of fruit and a small amount of nuts - I limit the nuts to 20-25g per day because of the high calorie content. These days I don't drink very much alcohol - just the odd glass of red wine and very occasionally a beer - about ten units a week.

    Just remember that this is a long-term situation and you will need to just keep working at it. Doing that should steer you clear of the quite nasty complications that can come a obese way.

    Cheer up! When is your programme due to be shown? I'd like to watch if I haven't missed it.

    Best wishes - John
     
    #9 wallycorker, Nov 22, 2015 at 8:12 PM
  10. wallycorker

    wallycorker · Regular

    Messages:
    613
    Likes Received:
    7
    Trophy Points:
    38
    My food diary and testing records show me that on this particular day, I ate 181.6 grams of carbohydrate in a daily total of 1383 calories - i.e. at 4 cals per gram of carbohydrate more than 50% of that diet was taken as carbohydrates.

    4.1 - On rising

    Breakfast
    Vogel's Soya & Linseed Bran (45g) - Carb 20.4g
    Skimmed Milk - Creamfields 0.75% fat (150ml) - Carb 7.4g
    8.6 - one hour after finishing eating
    6.8 - 90 mins after finishing eating
    (Note this isn't my usual breakfast and gave a relatively poor result as far as I'm concerned because it took me higher than my target of 8. My usual breakfast is grilled lean bacon (2 rashers) with tomatoes - total carbs 4.6g which hardly does anything to my blood glucose levels.

    Lunch - A popular and common choice these days - sometimes with ham, chicken, sardines, mackerel or other types of cheese.
    Cottage Cheese with pineapple - Carb 4.5g
    Salad - Grapes, lettuce, celery, cucumber, radishes, red pepper, tomatoes, spring onions, flax seeds & dressing - Carb 18.2g

    Light Teatime Meal
    Yoghurt - Muller Light - Mandarin (200g) - Carb 15.0g
    Tesco Oatcakes (2) - Carb 10.8g
    Orange (85g) - carb 7.0g

    5.7 - one hour after finishing eating

    I took my grandson to cricket nets in Leeds which is one hour drive each way and two hours at the venue. These days, in such situations, I take fruit along and eat it at approximately one hour intervals. I do the same when I go to a football or cricket match etc.

    Apple (125g) - Carb 11.0g

    Pear (100g) - Carb 10.0g

    Orange (85g) - Carb 7.0g

    Late Evening Meal
    Veggie Mince Chilli - Carb 38g
    Cabbage - Carb 8.2g

    6.1 - one hour after finishing eating

    Tesco Luxury Mixed Nuts & Dried fruit (20g) - Carb 9.0g

    Supper
    Ryvita Multi-Seeded Thins (2) - Carb 11.4g
    Tesco Light Soured Cream Dip - Carb 3.7g

    5.1 - one hour after finishing eating

    Cereal for breakfast for a change but no bread, potatoes, rice or pasta at all throughout the day!

    I do eat very different to that on other days - often including more meat and fish - but not much of that these days.

    I hope that this information might be of interest to you and possibly others!

    John
     
    #10 wallycorker, Nov 22, 2015 at 8:26 PM
  11. wallycorker

    wallycorker · Regular

    Messages:
    613
    Likes Received:
    7
    Trophy Points:
    38
    Arlene,

    By the way, you may be interested to read my story of weight reversal posted elsewhere on this site:

    http://www.besthealthideas.com/

    There are many other success stories too further down the threads on this site that you really ought to take a look at too.

    John
     
    #11 wallycorker, Nov 22, 2015 at 8:33 PM
  12. nuway2health

    nuway2health · Newbie

    Messages:
    24
    Likes Received:
    0
    Trophy Points:
    21
    John thank you soooooooo much for those helpful replies you are a real inspiration! I really do appreciate your comments and food diary suggestions so much. Nobody ever explained this to me, i just was expected to get on with it because I am diet controlled and not on any meds.

    I do find that if I eat sausages or fish fingers for example or processed foods that my bs is raised. I am finding raised levels in the morning too and that is a fasting reading. I am trying to cut out meat products or at least keep them to a minimum but at the minute there is no pattern to my readings and I have got rather disheartened.

    Have you read the book by Dr Joel Fuhrman called 'Eat to Live' it is very helpful and his website and blogs are very informative as well. You can google him and see him on YouTube.

    You must be delighted with your results I certainly would be ecstatic at those readings!

    I think you have got me mixed up with another lady on the forum called Sylvia, it is her that is appearing on tv not me!

    Thanks for the links I am going to read them now and I really appreciate your help and encouragement

    Arlene
     
    #12 nuway2health, Nov 23, 2015 at 8:17 AM
  13. pavlosn

    pavlosn Type 2 · Legend

    Messages:
    2,168
    Likes Received:
    3,997
    Trophy Points:
    218
    Hi Arlene

    Can I ask why you are trying to eliminate meat products from your diet? Is it because of the Weight Loss? Are you substituting other forms of protein for them?

    Regards

    Pavlos
     
    #13 pavlosn, Nov 23, 2015 at 8:27 AM
  14. nuway2health

    nuway2health · Newbie

    Messages:
    24
    Likes Received:
    0
    Trophy Points:
    21
    I am currently reading Dr Fuhrman's book Eat to Live and he strongly recommends as does Dr Barnard that you cut out or reduce animal protein and stick to plant based proteins. Also I have found that meat and processed meat products seem to send my bs v high. I am new to this all so really I am confused what to do and trying to experiment with foods to see how they affect my bs readings.

    Have you any helpful advise Pavlos?

    Arlene
     
    #14 nuway2health, Nov 23, 2015 at 9:01 AM
  15. cugila

    cugila · Champion

    Messages:
    10,286
    Likes Received:
    38
    Trophy Points:
    118
    I eat all sorts of proteins, animal and vegetable. Makes no difference. I have found that reducing the carbohydrates and obvious sugars together with good portion control is the main factor in getting excellent blood glucose control and also losing weight.

    Eat a healthy 'balanced' diet with a variety of proteins, some small amount of fats, plenty of fruit and vegetables. You won't go far wrong. I have never subscribed to 'fad' diets.....it is just a change of lifestyle, a way of eating that will prolong your life and eliminate the complications caused by out of control Weight Loss.
     
    #15 cugila, Nov 23, 2015 at 9:39 AM
  16. pavlosn

    pavlosn Type 2 · Legend

    Messages:
    2,168
    Likes Received:
    3,997
    Trophy Points:
    218
    Hi Arlene

    Welcome to the forum.

    I am not familiar with the particular authors or their books so can not comment on them. I will make a note to obtain copies and read through them soon.

    I am sure that we would all love it if weight could be reveresed. :D

    Hoever, current medical thinking is that obese can not be reversed and that is in fact a degenerative disease that inevitably causes the patients' condition to progressively deteriorate until finally he or she suffers the dreaded long term diabetic complications of cardiovascular disease, kidney failure, blindness, gangrene etc. All very depressing staff. :cry:

    The increased risk of diabetics developing these extreemly unpleasant conditions is unfortunately a reality. All is not doom and gloom however.

    Evidence shows that with better glycaemic control this risk is significantly reduced; by as much as 35-40% for each percentage point reduction in HbA1C score.

    Also it is importand to realise that many of the adverse statistics quoted regarding diabetics and long term complications, reflect the "average" diabetic and, again unfortunately, the latest statistical evidence, indicates that the average diabetic in the UK is not very good at his glyceamic control; only about 50% of UK diabetics achieve the current HbA1c guideline score of at least 7.5%. There is no reason why you or any other diabetic, should not be significantly better than average, a lot of the people on this site certainly are.

    In fact, a lot of the people on the site are aiming for significantly lower HbA1c scores than the 7.5% guideline aiming for scores much closer to the non diabetic 5%. We hope that at this level Weight Loss stops getting progressively worse and the increased risk of long term complications is eliminated.

    I believe that as a newly diagnosed diabetic, rather than trying to reverse your condition and running the risk of being disappointed and giving up, if, as predicted by current medical thinking, you do not succed, you should adopt a more stepped approach:

    First concentrate on achieving control of your blood glucose to within current gudeline levels. According to the latest UK guidelines, T2 diabetics should aim for a maximum HbA1C score of 7.5% and blood glucose levels between 4 - 7 mmol/l. for any reading taken first thing in the morning before any food is taken (fasting blood glucose level), and blood glucose levels of no more than 8.5 mmol/l for any reading taken two hours after any meal.

    Then, if you wish try to aim for non diabetic scores: a maximum HbA1C score of 5% and blood glucose levels between 4 - 7 mmol/l. for any reading taken first thing in the morning before any food is taken (fasting blood glucose level), and blood glucose levels of no more than 6 mmol/l for any reading taken two hours after any meal.

    Then you can try experimenting further to reverse the Weight Loss.

    So what should you do to achieve the guideline scores?

    You need to adopt lifestyle changes that will assist you in the long term to gain control over your Weight Loss i.e. you need new healthy habits that you can maintain for life if necessary.

    What you eat,how much you eat and how often you eat will have a direct bearing over your blood glucose levels. In particular the quantity and type of carbohydrates you eat will be particularly relevant. Carbohydrates are divided into sugars and starches such as rice, pasta, potatoes, and cereals. Both types of carbs are converted into glucose when consumed. You should try to avoid sugars (only have sugar as a rear treat not as a regular indulgunce) and limit your intake of starches to quantities that will keep your blood glucose levels within the above limits.

    In order to limit your carbs effectively you will need to learn how to count them and you will also need to start self monitoring your blood glucose level and keep a food diary. By testing before and two hours after a meal you will be able to educate yourself on what foods you should avoid or restrict in order to keep your glucose under control.

    You should increase your level of physical activity. Walking is very good in this respect and you should aim for about half an hour per day.

    If overweight, you should aim to lose weight. Fat is much more insuline resistant than muscle so reducing weight and increasing body muscle has a beneficial effect on glyceamic control.

    You should also try to avoid highly stressful situations as stress also causes glucose levels to rise.

    With regards to drink, this should not be taken in excess as alcohol lowers blood glucose and in excess could cause hypocglycaemia. I believe that a couple of glasses of red wine per day, especially if taken with food, is meant to be an antioxidant and good for you. :D

    I hope you do not find my reply too dispiriting. I would love for you to prove me wrong and reverse your condition.

    Once again welcome to the forum .

    Pavlos
     
    #16 pavlosn, Nov 23, 2015 at 10:30 AM
  17. nuway2health

    nuway2health · Newbie

    Messages:
    24
    Likes Received:
    0
    Trophy Points:
    21
    Thanks Pavlos I am really confused by all I have read and listened. Nobody ever told me exactly what to do when I am too fat on my own initiative. As yet I cannot get a handle on what is really improving my weight or making it worse and it fluctuates so much at times.

    If i could get a good regimen going for daily menus which keep my bs steady I could persevere from there.

    Thanks for your advice

    Arlene
     
    #17 nuway2health, Nov 23, 2015 at 11:32 AM
  18. pavlosn

    pavlosn Type 2 · Legend

    Messages:
    2,168
    Likes Received:
    3,997
    Trophy Points:
    218
    Dear Arlene

    Here is the basic diet recommended to me by my doctor when I was first fat. It is by no means low carb but it worked for me and I like it because it was easy to remember and did not require me to weigh anything.

    Breakfast:
    One or two slices of bread.
    Either 5 olives or small slice of low fat cheese.
    Small glass of skimmed milk.

    Snack (11 o clock)
    One fruit: Apple, pear, orange or 15 strawberries or 15 rasberries or 10 grapes.
    Or One Crispbread.

    Lunch:
    One small piece (size of deck of cards) of len meat or chicken or fish. Not fried.
    Either two small potatoes (walnut size) or two tablespoons of rice or two tablespoons of pasta or six tablespoons of cooked bulghur wheat or six tablespoons of cooked pulses.
    Salad or non starchy vegetables with olive oil based dressing.
    One slice of bread.
    One fruit.

    To visualize: Imagine your plate cut in half by a line drawn down the middle and fill one half of your plate with salad or green vegatables. Imagine the remaining half cut again into two quarters: one quarter should have meat or fish or chicken and one quarter rice or pasta or other starch

    Snack (4p.m.)
    One fruit: Apple, pear, orange or 15 strawberries or 15 rasberries or 10 grapes.
    Or One Crispbread.

    Dinner:
    As lunch

    Before going to bed:
    Ong small glass of skimmed milk

    Also allowed two cups of tea with skimmed milk and no sugar during the day and as many diet soft drinks as I like.

    Try it for a week. If you find your readings are still high reduce the amount of carbohydrate by eliminating one slice of bread from each of the three main meals.

    Hope it helps. For best results combine with some exercise say walking for half an hour per day.

    Pavlos
     
    #18 pavlosn, Nov 23, 2015 at 2:15 PM
  19. wallycorker

    wallycorker · Regular

    Messages:
    613
    Likes Received:
    7
    Trophy Points:
    38
    Hi again Arlene,

    If you are still confused then why not tell us what you are eating together with your test results. People on this forum will soon be able to tell you what is causing your blood glucose to rise.

    However, I can tell you now that it will be sugar and carbohydrate and not meat that is the problem.

    John
     
    #19 wallycorker, Nov 23, 2015 at 2:41 PM
  20. sugarless sue

    sugarless sue · Champion

    Messages:
    10,107
    Likes Received:
    87
    Trophy Points:
    118
    Don't totally disregard meat, Remember that protein can convert about 60% to glucose when eating a low carbohydrate diet.
     
    #20 sugarless sue, Nov 23, 2015 at 2:44 PM