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Cranberrycat 
Posts:6019
Zone Expert
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| 12/09/2008 9:48 AM |
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Hi, Linda!
Welcome to the forums!
If you increase fat in your diet, you should really be doing it with cause.
The first step in the Zone is to balance things out equally. Assuming a 3 block meal, that would be 3 blocks protien, 3 blocks carb and 3 blcoks fat. Then, monitor for results.
If you are not "in the zone", then you could try adjusting your diet. If you are carb sensitive, then you could drop to 2 blocks carb and increase to 5-6 blocks of fat. Interesting, but this adjustment really won't affect the overall caloric intake at all.
However, if you don't need to make this adjustment, and you just add fat to an already balanced meal, then you could be adding fat that will cause you to gain weight.
The Zone Diet wasn't developed for weight loss. But, fat loss was noted as a "pleasant side effect". |
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Sue K
Posts:10512
Zone Expert
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| 12/09/2008 7:04 PM |
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Welcome Linda!
Your first step would be to follow the Zone diet as shown in Quick Start Guide (link at right). If you feel hungry 4 hours after a meal you'd first adjust carbs (if feeling hungry, focused and otherwise fine you'd add 1C block to every meal; hungry and feeling unfocused, sleepy, lethargic or jittery, etc., you'd drop 1C block from every meal). If you require the drop a carb adjustment, you may find it will also help to add a little more fat. I'd suggest to keep it to a maximum of 3 additional blocks fat in a 3 block meal (total of 6 blocks fat), unless you’re exercising at a very active or elite level. Each fat block contains 1/5 grams, a very small amount. It can help lower you insulin levels which will switch you to a fat burning metabolism. It is such a small amount of fat that it will not hinder your fat loss. Dr. Sears has a saying that goes something like this: It takes fat to burn fat.
The fact you are doing HRT could point to you doing better in the Zone with the drop a carb adjustment, and possibly even better with a little extra dietary fat. Try experimenting to see what works best for you.
While the Zone diet was not designed with only loss in mind, it is a highly appropriate eating plan for losing the excess stored fat.
I do aerobic exercise 5 or 6 days a week (mostly walking, sometimes step aerobics, show shoeing in winter), plus a moderate strength training program 3 days a week and Hatha yoga 3 or 4 times a week.
Take it a day at a time, a meal at a time. It will soom become second nature to eat in the Zone.
Have fun with it! |
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Karen
Posts:868
Zoner
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| 12/09/2008 8:16 PM |
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Welcome, Linda! I'm a newbie, too. I just want to wish you success.
Happy Zoning!
Karen |
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Margaret
Posts:409
Zoner
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| 12/22/2008 7:15 AM |
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Hi Ladies
Just wondering how everyone is going who posted on this subject. Would be great to hear how you are doing.
I am still finding it very hard for even a small weight loss. For me its definetly "that time of life" thing. I am better mentally but am sick of carrying around all this excess weight.
Margaret |
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Linda
Posts:201
Zoner
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| 12/22/2008 8:10 AM |
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Hi Margaret,
Eating in the Zone will most definitely make you feel better! My experience with the Zone is that I lost 26 lbs quickly (in about 12 weeks) and since then I have been at a standstill. I know personally why this is, it is no mystery, I have not kept up the level of exercise I was doing, and I am having a hard time giving up fruit in exchange for lower carb veggies. While I am still experiencing the benefits of Zone eating, I know deep down inside my progress would be faster and back on track by dropping the higher carb fruits for more veggies. I will do this in a week or two, for me it is getting my mind focused once again with the desire to start losing again. Because of my ups and downs with crazy diets in the past, I am enjoying what I am eating now which is what I would consider more of a maintenance form of Zone, rather than a weight loss form of the Zone (if that makes any sense!) I guess we have to individually examine what we can do to start the weight loss ball from starting again, in my case it would be to up the exercise quite a bit and drop to just berries instead of the occasional apple and orange I have been enjoying. |
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Karen
Posts:868
Zoner
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| 12/22/2008 11:26 AM |
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Hi, Margaret and Linda!
I have no idea how much weight I've lost, but I doubt I've lost much more than the initial 5 lbs of water that I lost. I know it would be more if I could really exercise, but that'll come in time. However, I keep improving in the area of my hands and knees. I can bend my fingers almost 50% now, and my knees are bending so much further, too. I have a long a way to go, but I keep seeing improvement. A couple of years ago my doctor had me get a pilates machine, which has been unused for about 1.5 years. A couple days ago, I got on it was able to move and bend my knees on my own! Not far mind you and I wasn't able to do it with any cords (just my own body weight), but this is progress! I figure it will only get better - it'll just take time.
Margaret, feeling better mentally is GREAT! It's a wonderful first step! I know you are going to do good because of the steps you are taking and your desire is strong. I really think you are going to sail after the holidays are over. I truly believe this, and I believe you have the determination it takes. It's a difficult time of year for most people with all the extra festivities and goodies. The weight loss may not be quick like someone in their 20s or 30s - life is life, and after we hit our 50s, it takes longer to lose weight with all the hormonal changes our bodies are going through. We just need patience, which sometimes isn't easy. It took me two years to lose 61 lbs and then this past year when I added all the pastas, breads, etc., I did not lose one lb until I started the Zone. But on the bright side, I know that weight will stay off because I lost it so slowly. So hang in there, Margaret, and keep us posted on how you are doing. I enjoy your posts.
WOW, Linda! You've really been successful! Isn't it amazing to be on a diet eating food you enjoy and be healthy at the same time! Can't say that about the fad diets. I don't think there is anything wrong with going on maintenance for a while - at least you know what to do if you want to start losing again. I give you so much credit for getting right back on track after having a bad weekend a few weeks ago. A lot of people would have just given up, but not you! That just shows how dedicated you are - it's a good thing! Quite inspiring!
Happy Zoning!
Karen
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Cranberrycat
Posts:6019
Zone Expert
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| 12/22/2008 2:42 PM |
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Margaret,
I struggle to lose every single pound/ounce! For me, and I think Linda also mentioned it, I feel that the one big factor is exercise. I have not kept up with it this past year. It shows in the way that my lipid panel is excellet except that my HDL could be higher. I already do everything else that I can do to raise my HDL, except the one big one--exercise!
So, you can bet that this one will be on my list of resolutions!
I would totally agree with you and Karen on the feeling of mental well-being and overall abscence of lethargy. Much more energy in the zone! I had an "intentional" trip OOZ last evening, as my DH had baked all day and made figgy pudding. Since we have never had anything like it, I HAD to have some. So, I did. I didn't really think that it tossed me OOZ, but I did feel much more lethargic this morning, more difficulty getting out of bed and not as much energy.
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Margaret
Posts:409
Zoner
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| 12/22/2008 4:43 PM |
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Hello Ladies
Linda - was hoping to hear how you were going! Your weight loss is great. If you have kept it off then that is even better. Do you have much more that you want to loose?
Exercise for me is ok (did I just say that?). I exercise nearly every day. My daughter and I joined a gym about 2 years. We try to go every week day. Last night we did a hi-reps class (with weights). Tonight we are doing a cycle class. When my daughter took 4 months leave from work she used to pick me up at lunch time and we would do clases such as boxing plus the weights and cycling. On Saturdays I go to the markets and do housework so usually the day goes pretty fast and I am exhausted at the end so I figure I have burnt a lot of calories! On Sunday my husband and I usually go for a 45 min walk. Summer is here in Australia so will be easy to get some swimming in as well. I was never big on exercise but since my daughter is trying to loose weight and get fit she has been a great companion to have for this - I actually feel strange if we miss a class - then I will go for a walk instead. She has enrolled next year to be a fitness instructor which is a long way from the couch potato she used to be! I said I will be her guinea pig! ha ha. My oldest son is a power lifter (lifts up to 300kgs) and is a strength and conditioning coach for one of Australia's top sports organisations. He gives me hints and tips (he knows so much about protein powder and supplements).
For my fruit I usually have strawberries, blueberries and sometimes apple. I hardly eat oranges - well ... except for the occasional 1/4 cup - but that is very rare. It is cherry season down here so only have 8 at a meal - not every meal but maybe every second day. I have cut down the carb blocks for fruit. Maybe I am not reaching the veggie quota - I am trying CC!!! Honestly. I love veggies so that isnt a problem.
I did the Zone a few years ago and before I started again it was always in the back of my mind to make sure I have protein to fill me up! When we went overease to visit my husbands family he would always say to one sister-in-law - we need to have protein with our meals. She would always serve up a carb meal with no meat.
My weight is back to square one even though I have now being doing the Zone for about 1.5 months. I feel that I have been very good seeing how it is the festive season. Hormones have to be playing a part in all of this! Also, I was a big Yo-Yo dieter previously and have read that that can make a big difference to loosing weight down the track.
Karen - thanks for your support - I love reading your posts and hearing of your progress. You are doing great! Cant wait to hear that you have been doing an hour on your pilates machine!
CC - as you said before getting OOZ doesnt feel good but we cant be angels all the time!
Margaret |
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Cranberrycat
Posts:6019
Zone Expert
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| 12/22/2008 6:04 PM |
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Margaret,
Agree with you on that comment to me--"we all can't be angels"! LOL!
Glad to hear about the exercise. I think I remember you saying that this wasn't a huge issue for you in one of your earlier posts. I think that if I had a better support system with a "partner" to exercise with, that I would enjoy it more. My partner and I could encourage each other to stick with it. But, my current schedule has me rushing home right after work, and so I don't get to stop off at Curves for my workout that I was doing earlier in the year. Evening walks just aren't happening since it is winter here and very cold, also too dark to be walking on the roads. I am going to start walking at the school in the early AM, but will do that after the holidays (school won't be available during the Christmas break). I know, I could do more, I could do exercise videos at home, or things like that. I just get bored doing it alone, or doing the same repetitive thing. Must download some tunes to my Ipod, to help with the walking when I get that started! |
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Karen
Posts:868
Zoner
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| 12/22/2008 7:06 PM |
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Well, I've read this a few times now about limiting oranges. I have either an orange (very small - the size of a tangerine) or 1/2 to 1/4 grapefruit a day (we have some huge grapefruit down here so that's when I eat 1/4 of one). The other two meals I usually have strawberries or a very small apple. Am I eating too many oranges or grapefruit?
Sounds like you are making a lot of good choices, Margaret, with food and exercise. YEA!!!
ROFL about doing an hour on the pilates machine! I know I'll get there, but that's a LOOONG way down the road. I could only do 2 min, but I hope to be up to 5 min within two weeks. I think that is reasonable.
Happy Zoning!
Karen
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Cranberrycat
Posts:6019
Zone Expert
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| 12/22/2008 11:18 PM |
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Karen, it depends.
You might do better if you eat more veggies, but you are quite limited, as it is. Maybe you could shoot for 2 of your 3 blocks per meal as veggies, and the remaining block as a fruit?
I eat maybe 2 blocks per day of fruit, mostly berries. My remaining blocks are yogurt and veggies. |
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Linda
Posts:201
Zoner
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| 12/23/2008 6:20 AM |
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<div class='NTForums_Quote'>Posted By Margaret on 12/22/2008 4:43 PM
Hello Ladies
Linda - was hoping to hear how you were going! Your weight loss is great. If you have kept it off then that is even better. Do you have much more that you want to loose?
Margaret</div>
Hi Margaret,
I lost 26 and need to at least lose another 25. I was fooling myself at the start of the Zone thinking that I only needed to lose a few, now I am realizing that I should lose another 25 to be at a healthy weight and feel my best. I am menopausal, and as mentioned, losing is very hard at this stage. The only thing that will work is exercise and cutting the carbs to lower glycemic types of fruits and veggies for me. I also have to be sure to drink lots of water and eat my snacks. I have a tendency to forget while I am working to eat when I should.
We have lots of good advice going on here, I am enjoying seeing what others are doing. |
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Linda
Posts:201
Zoner
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| 12/23/2008 6:32 AM |
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<div class='NTForums_Quote'>Posted By Linda on 10/29/2008 9:04 AM
Thanks Linda,
I appreciate your advice. My body is definitely acting different with the zone than it did when I was in my early thirties. Just sticking to vegetables would be my desire, but which ones and how do I make them appealing. I heard once that you should eat lean, green (green veggies), and clean food. If I have to eat just green vegetables, does that mean I'm chowing pounds of broccoli all day. Urrghghgh.
Linda</div>
If you are a person that likes to cook, making veggies more palatable is the way to go. I can only rarely sit down and eat a plate full of broccoli plain, so I steam it, then saute it in EVOO, fresh garlic and sea salt. I will make a pan full of eggplant, grape tomatoes, garlic, mushrooms, leeks, zucchini and yellow squash, sprinkle with EVOO, and Italian seasonings, sea salt and roast in the oven for two hours and keep that in the fridge for the weeks lunch and dinner sides. I love sauteing cabbage, it is great served with roast pork along with a side of freshly made apple sauce. I make lots of stews and soups using veggies, I love chicken sausage soup with spinach, tomatoes, garlic, mushrooms, onions, etc.
Happy Zoning |
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Margaret
Posts:409
Zoner
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| 12/23/2008 7:18 AM |
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Hi Linda
Being menopausal is really making it hard for me. Sounds like we are making excuses being menopausal but I am really struggling to get even the tiniest bit of weight off. Mine is mostly around my stomach and I cant stand it.
I hear what you are saying about the veggies. I try making them different ways so that I dont get sick of them. Its funny when you see how much you can have with each block. I measured out 2 cups of zucchinis the other night for soup - that was a lot of zucchinis!
We are going away for 5 days so I am hoping that we will be doing lots of activities whilst visiting my family so that could kick start some of the weight loss.
I wont be weighing myself for 5 days so the anticipation wont be there to see if I have lost anything. Of course I will check when we come back home!
Margaret |
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Karen
Posts:868
Zoner
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| 12/23/2008 8:15 AM |
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Great ideas everyone on how to prepare veggies. I do eat a lot of veggies every day. I love veggies roasted and in soup. One way I do broccoli sometimes is to steam with chicken broth instead of water. Adds a little bit of extra flavor. Although I do eat a lot of green veggies, I do like to throw in a bit of color, i.e., yellow squash, just a bit of carrot, red cabbage, fresh mushrooms, etc. But I have to have some fruit with three meals of the day, otherwise I'm not satisfied.
I put on a pair of jeans today that I hadn't worn in a while because they were too tight around my knees. Guess what - they fit! I have a lot of fluid in my knees, so I'm glad to see the fluid go down. Can't wait to have them measured in three weeks. Also, see if I've lost any more weight. I'm hoping to have lost 2-3 more lbs. I wish I could lose a lb a week, but I don't think that is realistic for me. Anyway, slow and steady wins the race in the long run.
Margaret, I hope you have a great vacation. When do you leave?
Happy Zoning!
Karen
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Linda
Posts:201
Zoner
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| 12/23/2008 3:17 PM |
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Congratulations Karen on your success. If I have any advice for you, it is to not pay attention to what the scale says, the scale is not the ultimate say all for what the Zone diet does for us. I have chosen not to use the scale for a while, it can be discouraging not to see it go down while working so hard to see a loss. If you gage your success by the way you feel and the way your clothes fit, it will be more encouraging for you. Sounds like you are doing very well! Keep up the good work!
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Cranberrycat
Posts:6019
Zone Expert
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| 12/23/2008 3:20 PM |
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| Totally agree with the scale. It can be deceiving, and it only shows part of the picture. |
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Karen
Posts:868
Zoner
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| 12/23/2008 4:46 PM |
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Thank you, Linda! Yes, that's what I've said all along - I'm not too worried with the weight - I am more interested in getting my inflammation down. Looks like it's working! Yahoo! I was a little bit discouraged yesterday and today because my pain level went back up to 9 due to the cold weather. I just didn't think I'd have any more of those days, but I guess I'm still going to react to the weather. BOO!!! Anyway, the pants made me feel good. Since I couldn't exercise today, I hope I can tomorrow - it's supposed to warm up. That's such a good feeling!
Happy Zoning!
Karen
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Cranberrycat
Posts:6019
Zone Expert
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| 12/23/2008 10:52 PM |
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Woo Hoo, Karen!
You are doing amazingly well, and I am thinking that you will definitely see that pain level go down, even with the bad weather! Just give it some time.
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Karen
Posts:868
Zoner
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| 12/23/2008 11:29 PM |
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Thanks, CC! I hope you are right. All I can say is I definitely appreciate the strong level 7 days. Can't wait for that number to go down, too! What can I say ... I'm greedy and I want it all! LOL!
Happy Zoning!
Karen
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