South Beach Diet

[Lindaloo]

You need to take vitamins with it Chad. Go to Wally World and buy the One A Day (Weight Smart) vitamins. They boost your metabolism and do not make you hungry like regualr vitamins do.

I take those - they work!!

Oh me too. I was so relieved when One A Day came out with those.

[vbhoutex]

SBD is definitely a lifestyle change, which must be stuck to if you are to succeed in the long run. I lost 35 lbs on it last year, but made the mistake of not sticking with it the way I should. Hence the weight is back. Today was the start of a modified SBD, which basically means I am going back to low carb mostly and CUTTING BACK MY PORTIONS. Those One-a-day vitamins(weight loss)sound like the vitamins I need, because I need something to boost my metabolism. Even though I am not perfect about what I eat by any matter or means, I would bet I eat a lot healthier than most people and I am still obese. For someone of my wieght, my cholesterol is almost normal, as opposed to some of my friends who look a lot better(if that is possible)than me who are on cholesterol and bp medicine.

[Miss Mary]

Good advice on the treadmills! I began walking at them at the local Y. Saw a lady walk right off one, landing in a heap against the wall. Let's just say I did not let go! We eventually bought our own treadmill and it took me about a year before I let go. Now, when I get on it that is, swing my arms, for a good workout.

But you do need to work up to treadmill walking/jogging very slowly. I would suggest taking a 2 week span. Go every other day, for a short period at first. And walk slowly. Oh, stretch before getting on. Start your speed off slowly, after time you can speed it up. Just always remember to slow down for the last 5 or 10 minutes of your walk (after you've reached the 2 week or more phase).

I will attest to this though - when I walked every single day for 30 minutes (high of 3.5 mph speed), 2 miles or less a day, it was like having one or two cups of coffee. This daily walk gave me so much energy. I couldn't believe it. Took several weeks, maybe even a month before I saw this benefit. But I no longer got sleepy late afternoons and I slept all night long. No waking up. How I ever got away from this is beyond me. I keep saying I need to get back to daily walking.

Mary

[chadtm80]

Day one went well.. I went 30 minutes on the Tred at about 3 MPH.. For dinner I made

Smothered Round Steak

Six to eight servings. An old and reliable recipe.



One 2-pound round steak, about 1/4 inch thick

Ground white pepper to taste

2 teaspoons olive oil

2 medium white onions, sliced

1 to 1 1/2 cups water

1 beef bouillon cube



Trim the meat and cut it into 1-by-3-inch slices. Sprinkle with white pepper. Preheat a large nonstick skillet over high heat. Add the oil. In batches if necessary, brown the meat on all sides, about 3 minutes.



Add the onions, enough of the water to cover the bottom of the pan by 1/4 inch, and the bouillon cube. Cover, reduce the heat to medium-low, and simmer until tender, 20 to 40 minutes, depending upon the cut of meat.

Its a southbeach approved meal and it was GREAT.. I also read about 30 pages in the SBD book Here is too a good start

[sunny]

Wow Chad - looks like you are off to a good start!!

[Skywatch_NC]

WOW!! 30 minutes for the 1st time on the 'mill!! GREAT job, Chad!!

Eric

[James]

30 minutes is really good. Well done!

[Lindaloo]

I agree. Proud of you on the 30 minutes Chad.

[chadtm80]

My legs say it was more then 30 minutes.. lol.. They are wrong though

[sunny]

My legs say it was more then 30 minutes.. lol.. They are wrong though

You will be surprised at how guickly you will build up your time and your speed!! And it is such a feeling of accomplishment So keep it up!!

[alicia-w]

the first two weeks are the hardest. your body is craving carbs and you might be really tired. we found we wanted to nap in the early afternoon but fought that. after that episode, the rest was much easier and quite rewarding! good luck.

[vbhoutex]

If you haven't been exercising previously I can't believe you did 30 minutes at 3 mph!! That is a pretty decent pace!!! Like Alicia said, the first two weeks are tough but after that it gets easier and easier and the rewards keep coming. Your body(legs)may force you to back off a little on the treadmill till you are more used to it.

GREAT START CHAD!!!

[Miss Mary]

I'm impressed also - 3 mph! That's what I build up to, long-term (3.5 is ideal for me but also very tiring). When I haven't walked in a long while, I start out for 20 minutes each day. (After a week, I walk for 30 minutes a day.) First 5 minutes - 1.5 to 2.0 mph. Next 10 - going from 2.0 to 2.5 and finally 3.0. Last 5 minutes - cooldown, ending with 1.5 for the last minute. I then drink a tall glass of water.

Important thing to remember is not to overdo it and another is to slowly build up to your optimum speed, then cool down (walk very slowly for the last minute or two).

As I posted earlier, I also stretch before walking.

Mary

[PurdueWx80]

Good luck Chad! I've often thought about trying the South Beach diet.

W/ respect to the treadmill, I have to walk at 4.5 mph, but I'm 6'4" so my legs are really long. I am by no means in shape, but for some reason walking fast runs in my family.

[Dee Bee]

Way to go, Chad! Everyone's advice has been excellent, as well. I, too, am a treadmill-er, although I haven't begun my post-holiday return to medium-speed walking (used to jog, then speedwalk outdoors daily up until my hip sockets began to deteriorate so badly and develop spurs over the past 5 years). Light-weight workouts and deep breathing exercises are also healthy plusses.

And if you're having a tough time away from dessert, I suggest you try the Russel Stover brand of low-carb chocolates, which is available in small bags of peppermint patties or covered toffee or covered caramel OR as a boxed assortment of cremes and caramels. They're absolutely yummy! Sugar-free reduced carb meringues (chocolate, coffee, or strawb) are tasty; Krusteaz reduced carb blueberry muffin mix is terrific (especially with nuts and fresh blueb's added); the Carb Control milk-substitute is "an acquired taste," although the chocolate comes near to skim chocolate milk. I also love Border's (bookstore) brand powdered chai; a low-carb version is available and really delicious if you're a chai-nut. Most low-carb bread sucks, but low-carb wraps are almost indistinguishable from regular wraps. Also, thin slices of regular dark, dense pumpernickel are healthy and yummy.

Keep up the good work and keep us posted, Chad!

[vbhoutex]

A question for all involved in "dieting" here. Are we going to track progress/supposrt each other and if so how often etc. or do we just post abot it when we feel like it.

I am down 4 pounds in the last week. I know I won't keep that rate up, but I like the start!

[Dee Bee]

WOW, vbhoutex! That's FANTASTIC! Keep up the good work!
I think support/questions/updates/tips would be welcome at any time, but a "regular check-in" might be helpful, too. I'm basically in a maintenance mode at this point -- although I have a couple of holiday pounds to shed quickly -- but still need encouragement not to backslide into my formerly chubby habits.
What took 6 months to lose could certainly take a lot shorter to gain back (been there, done that practically my whole life...).

[vbhoutex]

Wow!! DeeBee, that is great that you have managed to get to a maintenance level!!! That is the ultimate goal. The holiday pounds should be easy since you have made the BIG GOAL! If you haven't done it yet, start/change that one thing you know you have to get those pounds disappearing again. I understand the whole life thing!!

[chadtm80]

Sounds Good to me David!! How about we weigh in every Monday morning and report our losses??

[j]

Sounds Good to me David!! How about we weigh in every Monday morning and report our losses??

sounds good. Just weighed in. Down to 221 (that's 5) in 1 week.
(Atkins religiously..can I say that??)