Lose Weight Support Thread

Life Health & Fitness
1

Nama’s thread on quitting smoking has inspired me to create this one on losing weight. I weighed in at the doctor this week at 254lb. I’m 6’2" and weighed 180lb when I started college 8 years ago at 19 years of age. My short term goal is to lose 15-20lb by the time I go on vacation in May. My long term goal is to reach 200lb and stay there.

Here are the steps I am taking:

  1. No sodas
  2. No coffee
  3. No desserts or sweets
  4. No deep fried foods
  5. No chips/crisps
  6. No pizza
  7. No late night snacks

In addition to eating healthier foods like fruits, vegetables, and grilled meats, that’s pretty much it as far as diet goes. My intention is to make a lifestyle change, not just a short term weight loss, so I’m not going to pursue any of the myriad of diet fads out there (nor do I believe they’re particularly healthy to begin with).

Exercise has never been the problem, as I’ve been jogging three times a week since I was 16. Having said that, I would like to start doing more outdoor activities on the weekends. I used to go hiking constantly when we first moved to Alabama two years ago. I was unemployed though so I had lots of time on my hands. Anyways, now I want to get back into that. Bicycling would be a fun activity my wife and I could enjoy together, but where we live there’s virtually no bike lanes. Makes me want to move to one of the more progressive cities on the West coast with lots of greenery and hiking/bike paths about (Portland, Oregon / Eugene, Washington, etc.).

Has anyone here gone through a major weight loss and like to share his or her experience? Since I just started my diet a couple of days ago, I don’t have much to report just yet. I can say that a day after I gave up caffeine I woke up with a headache that lasted around 10 hours. Today I’m feeling better though.

I’ll post again in a month.

Gao

2

I’ve been dropping weight at an almost alarming rate. But I don’t recommend that you follow suit by giving yourself an ulcer.

One point to consider (after reading ‘late night snacks’ and ‘caffeine’): sleep. Get more. Minimum 8 hours/night. Make up the shortfall with naps if you must. There’s reason to think that a lack of sleep plays a role in weight gain. If nothing else, the additional energy will allow you to put more into your exercise and daily activity.

3

I had to cut 2 notches in my belt after my snowboarding trip in Austria. A combination of 6 hours of exercise per day and constant muscle use and food that whilst I wouldn’t consider low in fat or calories, was largely unprocessed.

4

It’s scary how easily the weight packs on. I was a skinny weiner when I was 18, too.

They say it’s not rocket science, and it’s true. What’ll most likely happen is that you’ll drop about 10 pounds in a couple of weeks if you count calories (I like Fitday, the paid version is even better than the free one), increase your fiber intake and cut out the crappy foods. It’ll be miraculous and easy, you’ll feel better too, and you’ll wonder why you never did it before.

After that, though, it’ll be a long, hard and unforgiving slog at 3,500 calories per pound of fat. It’s hard not to get discouraged. You will miss pizza. But one pound a week is the gold standard, they say. That’s a deficit of 500 calories a day. Which isn’t so hard to maintain, really.

I’m two and a half months into my post-Christmas stab at slimming down, and I’ve lost about 15 pounds so far, from 240 down to 225. I drink three pints of beer on Saturday nights, and that’s it for alcohol. Now and then I’ll have something sweet like a dessert of some kind, but the important thing is for it not to be routine.

It’s tough, but it’s worth it.

5

I read somewhere recently, that the hunger pangs you may get outside of meals (ie snack time) is actually your body crying out for water. Drink some water and the hunger goes away. It’s most common late at night.

However, I still weigh about the same as when I was 18 (I’m now 34), so what do I know.

6

Build some muscle (pump iron) while you’re eating high protein foods and counting the calories. You can safely lose a pound a week. The thermogenic effect from added muscle tissue using protein will help you burn fat and feel energetic as well. There’s a website called “Total Fitness Bodybuilding Weight Training program” where they try to sell you stuff but there’s lots of interesting articles about diet and exercise routines as well. Helped me out immensely but I lapsed on the constant cooking I have to do and my diet restrictions suck. Still, I lost about 20 pound in a few months and looked great with some added lean muscle. Need to get on that again as I’ve had a pretty sedentary winter.

Jia ou!

7

People undervalue sleep. This can have an impact on energy levels (that give you an urge to exercise or so something) and on your whole metabolism. If you can wake up without an alarm, and don’t feel tired and grumpy then you’ve had enough. Don’t oversleep

Moderate exercise 3 times a week that can be walking, running, cycling. Start off slowly
No white foods, no potatoes, bananas, white bread etc. I still eat bananas for the potassium. Cut down on the fired food. Cut down on red meat, eat less meat and more white meats and fish
Walk up the stairs instead of using the elevator or escalator. Walk to the shop instead of driving.
Whatever size portion of food your eyes think you need, cut it in half
Drink loads of water, it fills you stomach (Supposedly when you quite smoking you brain confuses the nicotine pangs with hunger pangs)
Use artificial sweetener and 0% fat milk in your coffee
Eat more fruit and veg, and get more fiber
Try not to eat too late at night. I try to eat before 7PM. If you eat food, and after about 30 mins you feel tired/sleepy then this food is probably not for you

I while quitting smoking did those things and am down 3Kg in the last 3 months ( still plump but not so plump). Small changes over a long period of time can have a big impact

8

[quote=“canucktyuktuk”]Build some muscle (pump iron) while you’re eating high protein foods and counting the calories. You can safely lose a pound a week. The thermogenic effect from added muscle tissue using protein will help you burn fat and feel energetic as well. There’s a website called “Total Fitness Bodybuilding Weight Training program” where they try to sell you stuff but there’s lots of interesting articles about diet and exercise routines as well. Helped me out immensely but I lapsed on the constant cooking I have to do and my diet restrictions suck. Still, I lost about 20 pound in a few months and looked great with some added lean muscle. Need to get on that again as I’ve had a pretty sedentary winter.

Jia ou![/quote]

You know I was always kinda interested in pumping iron, but always have been wary that when you put on meat/muscle you loose flexibility. Is this true or what is the best way to combat this?

I am not that flexible anyway.

9

I’ve got teeth problem, no more eating in between meals, no more sweets without immediately brushing my teeth. Let me tell you, my new mouth hygiene helps loosing weight naturally.

10

Muscles and tendons are made to be stretched and used. I’m not talking about power lifting and bulking up like some of those athletes, just firming up and encouraging a bit of growth and strength. It takes a lot of work that few people are willing to put into it to have one of those huge bodies that can squat a volkswagon bus and pull a train with their teeth. You should be stretching and warming up before workouts anyway.

Lot of good ideas here. I think there’s another thread that has a lot of weightlifting input by MONSTER, who as I understand, is a monster.

Hell, I wanna lose 25 pounds now.

11

I don’t think you need to cut the coffee out, GBH – just don’t make them giant dessert monstrosities from Starbucks. A coffee with a bit of milk and sugar won’t affect your diet.

Do cut the beer out, though.

12

Sign up for the Men’s Health Newsletter. It’s full of useful tips.

From today’s newsletter, on the topic of alcohol consumption:

My thinking on this is that having a few glasses of wine, or mixing a few drinks like scotch and water, is actually a very healthy daily habit. I personally only feel good with one drink unless I"m out with friends, so that’s what I do most nights–a beer, a glass of wine, or a mixed drink depending on my mood. I have the second one and I often feel sick.

I’m as tall as you are, GBH, and I weigh 235 pounds, down from 245 a few months ago. I can lose 10 pounds in a month just by watching my diet, and I think you will too.

I’m working on now is getting back to a leaner incarnation of myself. The body I had at 33 was about right–muscular, 33 inch waist, about 205 pounds. I hold no illusions that at the age of 40 I’m going to get back to the way I was at 18, when I was bench pressing 340 pounds, running 40 miles a week and weighed 185 pounds.

I’m working with dumbbells, doing high repetitions, and hiking or running four or five days a week. Loretta, a mutual friend, and I have committed to running a 9k in May and a 10k in July. I’m eating less, and like you, cut out the evening snacks (I’ll only allow myself some fruit). My goal is just to be able to run 6 or 7 miles and still feel good, and to shrink down to a 34 waist. About 210 pounds and I’ll look fecking sexy.

My biggest motivation is probably the turning 40 thing (it will happen in eight months). I want to look good going into the second half. I’ll be watching this thread with interest, try to offer support where I can.

By the way, GBH, how old are you? If you are well into middle age, the approach has to change a bit, or so I’ve found.

13

But I love that stuff! Actually I had never been a big morning coffee drinker until about a year ago when I got addicted to those little bottles of Starbucks cold mocha coffee. For the time being I’m cutting out all caffeine as part of my general health effort, though of course doing so doesn’t make a huge contribution to weight loss.

Mainly I am cutting out caffeine because I love caffeine and this is a way of maintaining discipline, and because I substitute the cold coffee for orange juice and a bagel. I hate eating breakfast, but I am trying to eat breakfast so I don’t gorge myself at lunch or dinner.

I don’t drink much beer or alcohol in general, but for the time being I’m cutting that out too. I’m sure my wife and I will share a few glasses of wine in Italy though. Thanks for the advice!

14

19 + 8 = 27

:slight_smile:

15

This touches upon healthy eating rule #1: You must always eat breakfast. This is also probably a big part of the reason you’ve gained 80 pounds in 8 years.

16

Yeah, breakfast is very important stuff. Try oatmeal (the kind where you add hot water, but not the instant kind) with a little maple syrup and a sprinkle of brown sugar mixed in. It makes a very satisfying breakfast.

I’m guilty of sleep deprivation, but I’ve started trying to sleep between 10 and 11, and hopefully will get it down to 9 p.m. within the next week or so.

In addition to running at the gym, I’ve started walking to school, and that’s been really nice. I’m already starting to see more muscle definition in my legs, and some weight has started coming off. My goal is at least 15 pounds off before July.

Good luck, everyone! :smiley:

17

Cutting out fancy Starbucks drinks helps your waste and your wallet!

18

I weight the same now as I did in college. Except it’s in kg instead of lb.

19

Here’s an article on portion control.

A lot of it is common sense, but there are also some useful practical tips there backed by research: Healthy Portions

20

My weightloss attempts in Taiwan haven’t been so serious, but I do have one extraordinary success under my belt. It was my junior year in college. I lost nearly 50 pounds in three months, and I was drinking four to six cans of Dr. Pepper a day and throwing the occasional kegger throughout the entire time.

Here’s how I did it: I started running again. I’m not talking about some “moderate” program of 3 times a week, either. That might maintain what conditioning you already have, but it just won’t do much for your cardio-vascular health. At first, being as out of shape as I was, a slow half-hour jog was about all I could manage. So that’s what I did. I went 3 times the first week, but from the second week on, it was at least 5 times a week.

I made Saturday my long run day, and started adding 10 minutes to it each week. After eight weeks or so, the long run was up to two hours. From then on, I cut it in half every other week since “rest weeks” are important for preventing injuries. By that time, I was strong enough to run about an hour on most days, with one or two shorter, harder runs during the week.

By the end of the entire three months, my long runs were about 17 miles and my total mileage was up to 70 miles a week or so. I was a far cry from my former competitive level of running fitness, but fat was dropping off of me so fast I could barely believe it.

Your mileage may vary, but I think there really is a tipping point around 40 miles/week. At less than that, it’s pretty easy to be a fit fat person (much like I am now). Over that point, though, my appetite always decreases and it’s almost impossible not to get thin. I don’t think age is that big of a factor, either. My grandfather managed dramatic weightloss via similar methods in his 60s, and he’s probably pre-disposed towards obesity due to his Amerindian ancestry.