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[Viola]

When I'm really down, some of the hardest things for me to do are prepare a meal and move around. I also keep having binges on unhealthy food, usually chocolate.

I was already overweight before depression. But bad diet and lack of exercise mean I've gained 15 pounds since January, and that's making me feel even worse. There is nobody else who will cook for me, so I have to do this myself. Anybody got any ideas how I can get my weight back under control?

[LilyRain]

Ideally I'd love to make healthy things all the time, but I've learned I prefer eating over cooking and am sometimes lazy- and when I'm feeling particularly down, well, who wants to cook then?

I don't buy snacks. No cookies or anything. I figure, if I want cookies that badly I'll have to make them myself- it's a good way to limit myself, and when I do intake calories at least I know they're tasty calories- sometimes store bought stuff just isn't good but you eat it anyway cause its there...
I will occasionally buy chocolate, but li and behold I eat it all really quickly.

If I do buy snacks, I make sure it's the good stuff, baby carrots, grapes, apples, etc. I've gotten to the point where I often just prefer some fruit. Still have a hard time with veggies though.

Best thing you can do is take baby steps. I used to eat terrible, like two sausage egg and cheese muffins from McDonald's bad. But now I eat fairly healthy (and no McDonald's lol)... like for instance, I used to drink a ton of soda. I cut it back to dinners only, then going out to eat only, then drink only juice- and now I drink mostly water and don't care for soda. I did that over several months. Same with fried foods. If you try too much all at once you can't maintain new eating habits, but if you make little changes here and there and learn about which foods are better you'll notice both a change in weight and you'll just feel better too!

I'm terrible with exercise myself, but I encourage you to take short walks. They do wonders for helping my mood. :) and even a tiny bit of exercise like that helps!

[rdfan82]

It might seem obvious but the main things are calorie control and exercise. And currently I'm in the same boat as you, I live alone so it's easy to buy tons of non-healthy stuff. I usually try to limit myself as much as I can with that but another big thing is just always buying take out because I'm too tired or lazy to cook when I get home from work.

With all that within 2 years I gained back around the about 70 of the 100 lbs I lost about 3-4 years ago (when I ate better and acutally exercised pretty regularly). Basically the only way I've found to not get even heavier is during the day just eat something like a lean cuisine or a clif bar and survive on lean protein, fruit and stuff like that.

You might wanna look up the "Slow Carb" diet as I've heard of people having success on that (I believe it's just a modified version of the South Beach diet).

Don't know if any of that helps but that's what came to mind on the subject.

[Insidious]

I have been very lucky that the meds I have taken have never caused significant weight gain. I am a man, so it's probably a bit different for us too I assume.

I don't know what meds you are on, but if you're taking Depakote, get ready for the weight gain -- it is one of the world's worst. The good news is, most of the SSRI's are not known for significant weight gain. Many of the mood stabalizers are known to be weight neutral as well. So if you are on a drug that is causing you problems with weight, ask your doctor if there is an alternative (and there are lots of alternatives nowadays). It's just a matter of analyzing the risk/benefit of the drugs with your doctor.

But, regardless of the drug, weight is simply a function of calories in and calories burned. A good way of watching your calories is to sign up for one of those free calorie counting sites like fitday or mydailyplate. They have tons of different foods in their database and you can see the exact nutrient and calorie breakdown of everything you eat. They also calculate your BMR (base metabolic rate) so you can get a good idea of how many calories you need to keep your current weight or to lose weight. I have found this *very* helpful. It really helps to record everything you eat -- it kind of keeps you on track.

But a good rule of thumb is to eat 3 square meals a day with equal protein and carbs and low in fat (40/40/20 rule). A serving of meat should be about the size of your fist. So focus on eating things like oatmeal, whole wheat toast and egg whites in the morning (whole eggs are fine too unless you have a cholesterol problem). Maybe grilled chicken for lunch and something like lean beef or fish for dinner. (Make sure the meat is always baked or grilled -- never fried). Side items can be salads, sweet potatoes, brown rice and things of that nature. Cut out all processed foods and cut out all calories in your drinks. Drink water, and if you just can't stand water, then get some sort of 0 calorie flavoring to put in it. Or maybe drink low calorie tea or something of that nature. You can find something that satisfies you. The main thing is to cut out all soft drinks and juices (yes, juices are billed as healthy, but the truth is they are high in sugar).

Carbs are not bad if they are natural carbs -- that is if they are "complex" carbs. Oatmeal and potatoes and things like that are carb heavy but they are good carbs. What really packs on the weight is junk food (which is mostly processed carbs and sugar). While extremely low carb diets (ketogenic diets) are the best for losing weight fast, they are very hard to maintain over a long-term and I wouldn't recommend them. The only people who need keto diets are people like bodybuilders or fitness models preparing for a deadline (and after the deadline these people always go crazy and pig out on italian or chinese food, lol). In "real life" just take your time and eat healthy and things will fall into place.

As for exercise, start off walking maybe 15 minutes or something for a week. Then increase to 20 minutes the next week. Then 30 minutes. Then eventually start walking faster. And, if you are able, you can eventually start jogging. If you have bad knees or something, then swim or ride a bike. There is always some sort of exercise you can do. But, of course, check with your doctor first to make sure you are healthy enough for exercise.

[Viola]

Hi folks, and thanks for the thought provoking replies. The first thing to say is that my meds (fluoxetine) are not the problem here - my motivation is. Weight control is so simple in theory, but the challenge is when it comes to motivating myself to get off the sofa and spend half an hour preparing a proper meal or going for a walk.

Lilyrain, I think you're right about making small changes bit by bit, and you've given me some good ideas to start with.

Good tip about fitday and mydailyplate too, thank you, I had never heard of those, but that's the sort of thing I could get into.

[Girly]

Hi Viola

My main issue is the meds I take, particularly olanzapine. I've put on so much weight it upsets me.

I started Weight Watchers and after five weigh ins I've lost 10.5 lb. I weigh in later today but I don't expect much due to the holidays here this week and me going a bit off track.

I find the plan really good because you can eat what you like as long as it is within your daily points allowance. So I've had a bit of chocolate here and there alongside more fresher, homemade meals.

There is also a plan for filling and healthy foods which I've not tried get, includes low fat proteins, fruit, veg and wholemeal rice and pasta etc.

Girly

[Shmooey]

I use Sparkpeople. It's like the other sites mentioned, has databases for food and fitness. It's only a bit labor intensive in the first few days, while you're making food groupings to avoid always tracking frequently eaten meals line by line. After that, easy. Well, easy as far as tracking, not necessary sticking to, says she who is roller coaster right now due to mental health...

Eating out has been messing me up bad. I work on an outdoor mall area with tons of tempting restaurants. Those Chinese and Indian buffets add up every time! We have the best salad bar in the city here too, so I am vowing to stick with that!

Other than that, there's obvious things like eating less processed foods and more whole foods. With summer produce in full bloom, it's a lot easier to eat good food these days. Good luck!

Edited by Shmooey, 08 June 2012 - 05:57 AM.

[LilyRain]

I love that its summer and you can get fresh produce! I'm going to a farmers market Saturday to pick up some stuff. Fresh foods always taste better!

Shmooey, that's hard- I'd be super temped to get Chinese food too if I worked in a place like that!! Eep!

There are a lot little tricks you can do- I don't know your eating habits, but I learned to stop salting everything I ate (unless I'm cooking and it's for seasoning), to drink more water, if I go out to eat, I split my food in half and put it in a takeout box before I even start eating- makes for a great lunch the next day. I also dont eat until I'm full- I eat until I'm not hungry. It takes about 20 minutes for your brain to realize you are full, and by then it's easy to overeat! And then I feel too full and don't want to exercise at all...

I find it's easier to think about just being healthy, rather than worry too much about the numbers on a scale. If you are healthy, you'll naturally fall to a healthy weight. Focusing solely on the scale does work for some, but that just makes me feel bad about the salad I didn't eat! It's easier if you can find things that you love to eat but are healthy- I know too many people who want to lose weight but just lament that the wilty McDonald's salads and frozen low-cal tv dinners are tasteless and not filling- you just have to find the good stuff! I'm currently a huge fan of different fruit.

If you have a problem with not being full, try to add a protein to your meal. Grilled or baked chicken, beans, peanut butter, cottage cheese, etc. Those are really filling!

Edited by LilyRain, 08 June 2012 - 08:39 AM.

[Bipolar n Depressed]

I've had a problem with weight since about age 40 and the steady dose of meds. I have about 35 pounds to lose. I have some trouble with the eating part of it b/c I do not like fish or chicken that well. Only like fried chicken legs or bbq chicken wings. I do drink nothing but water with the occasional glass of tea. And I try not to overeat. I try to eat lots of fruits, but I have to fix the hubby dinner every night and he likes "regular" foods...pork chops, steak, lasagna, spaghetti, etc., so I just try not to overeat. We only eat out maybe one weekend a month and we almost never go to fast food places, so I'm okay in that respect. I have a treadmill, but omg it's so boring I rarely use it. I think I'm going to join a running program that starts in September...you sign up July. It's the couch to 5k program. So I'll get into running and by the end ...9 weeks I'll run a 5k.

[Viola]

I've heard the Couch to 5K programme is really good. Hope you enjoy it.

[LilyRain]

. I have a treadmill, but omg it's so boring I rarely use it. I think I'm going to join a running program that starts in September...you sign up July. It's the couch to 5k program. So I'll get into running and by the end ...9 weeks I'll run a 5k.

Have you tried putting the treadmill by a tv or listening to music while you're on it? It can be super boring by itself but maybe you could watch a movie while you were on it! :)

[Bipolar n Depressed]

I've heard the Couch to 5K programme is really good. Hope you enjoy it.

Thanks, yes I've heard nothing but good things about it. I am so scared to do it, but everyone keeps telling me I can do it, so I think I'm going to give it a try.

. I have a treadmill, but omg it's so boring I rarely use it. I think I'm going to join a running program that starts in September...you sign up July. It's the couch to 5k program. So I'll get into running and by the end ...9 weeks I'll run a 5k.

Have you tried putting the treadmill by a tv or listening to music while you're on it? It can be super boring by itself but maybe you could watch a movie while you were on it! :)

My treadmill is in front of the tv. It helps some, but I still find it boring. I thought I would like it better if I got outside. I think the treadmill is something I'd like to have to option of using like on rainy days or winter time.

[Girly]

I'm doing the couch to 5K at the moment but I'm doing it in my own time so it'll take longer than the nine weeks but that's because I'm really unfit.