I need to lose weight

[nightrain]

Losing weight is worthless unless you commit to a life long endeavor that will pay great dividends with success. Nothing is more valuable in life than good health. Too many people find that out when it is too late.

The beginning of the weight loss journey is usually the easiest part of the process. The more overweight you are the easier it is to shed pounds, see results and remain committed. Of course, if your mind is not constantly focused on losing or maintaining weight, the discipline is virtually impossible to sustain.

I was 30 pounds over weight about 9 years ago. I decided to so something about it and it started with physical therapy so I could get myself back in to the gym. For me, working out is the foundation of my control over my weight. Once I got my neck, shoulder and back rehabilitated to allow good range of motion (two herniated disks, degenerative disk disease and arthritis) I hit the gym four days a week. I Lost 35 pounds over the course of two years and looked and felt great.

Now, 7 years later, I am working out 3 days a weeks and have put back on about 5 of those pounds. My schedule is such that 3 days a week is all I an muster with workouts right now. I am very conscious of what I eat. Very limited sweetened drinks (artificial too), easy on the carbs, lots of protein and I try my best to incorporate more fruits and vegetables into my eating. I always read labels on food.

My new thing now is intermittent fasting. I was never a big breakfast guy, so I shut down my eating by 8PM and don't have another meal until Noon or later the next day. Only coffee or water during that stretch. Coffee is the only beverage I use sweetener in. I figure since I don't drink alcohol or anything else with sweetener, it's my cheat on food.

The intermittent fasting is new for me, so I want to give it a month and see if I can get down below 205. I don't look heavy, but shedding that last few pounds will be somewhat of a personal triumph for me if I can get it done.

My advice is don't lose weight for anyone but yourself. You need to be selfish about it and take pride in the results. If you allow the process to get into your head and find yourself making daily decisions (healthy ones) that revolve around your weight and eating habits, you are in a good place.

Sorry for the long post, but losing weight and focusing on my health has really changed my life for the better.

 

[Rockport]

Getting a physical activity you enjoy is very good advice. That way it’s not “work”. It’s just having fun.

I too ride my bike when it’s spring/summer/early fall.

I also picked up playing pickleball twice a week and it’s good exercise. I love playing so I look forward to going to play, and don’t even think of it as exercise.

Brisk walks are good too. I like to listen to podcasts when I walk. Don’t even view the walk as exercise because I am busy enjoying the podcast.

You nailed it. When I’m on the elliptical I listen to audio books.

 

[The Fonz]

This is exactly the wrong way to go about it as explained in the book I recommended. You can’t punish yourself and expect to be able to maintain. What you’re saying is pretty much torture. Moderation is the key.

I agree but if you can do it or part of it why not.

 

[Plankton]

thx, do you mind sharing how old you were when you started?

I'm 54 and having a hellova time doing what it takes

I started just shy of my 48th birthday. Let me tell you - the beginning was horrendous - the amount of food they give you for the first week is like being back in the depression. And, I started it during the NFL Playoffs, where every advertisement was for pizza, wings and burgers.

If you were to try NutriSystem, if you can make it through the first week, then you can do it. The first week is a very tough adjustment. After that, you just have to develop the routine and stay focused on your goal.

 

[Dreski]

Personally, I’ve always been a big fan of counting my calories. Whether I was bulking, cutting or just maintaining.

In my early 20s, I could bulk and cut pretty easy because I tracked what I was putting in my body. It was like math.

During my time in Cleveland, I ballooned up to 300 pounds! I was working a stressful sous chef job, stopped working out, stopped watching what I was putting in my body and drinking beer every single day(I worked at a brewery, I never got charged for beer)

Last year, I decided it was time to change. Been lifting and eating at a deficit(about 1500-1700 calories) and I’m down to 250. Gonna start getting on the treadmill again soon!

 

[Reverend Conehead]

This is exactly the wrong way to go about it as explained in the book I recommended. You can’t punish yourself and expect to be able to maintain. What you’re saying is pretty much torture. Moderation is the key.

I can do this without torture. I know a bunch of recipes that fit this and are really good. It's fortunate that I'm a huge fan of Japanese food.

 

[Oz-of-Cowboy-Country]

The key to losing weight is... stay out of the damn house. Your too close to the kitchen.

 

[Reverend Conehead]

Losing weight is worthless unless you commit to a life long endeavor that will pay great dividends with success. Nothing is more valuable in life than good health. Too many people find that out when it is too late.

The beginning of the weight loss journey is usually the easiest part of the process. The more overweight you are the easier it is to shed pounds, see results and remain committed. Of course, if your mind is not constantly focused on losing or maintaining weight, the discipline is virtually impossible to sustain.

I was 30 pounds over weight about 9 years ago. I decided to so something about it and it started with physical therapy so I could get myself back in to the gym. For me, working out is the foundation of my control over my weight. Once I got my neck, shoulder and back rehabilitated to allow good range of motion (two herniated disks, degenerative disk disease and arthritis) I hit the gym four days a week. I Lost 35 pounds over the course of two years and looked and felt great.

Now, 7 years later, I am working out 3 days a weeks and have put back on about 5 of those pounds. My schedule is such that 3 days a week is all I an muster with workouts right now. I am very conscious of what I eat. Very limited sweetened drinks (artificial too), easy on the carbs, lots of protein and I try my best to incorporate more fruits and vegetables into my eating. I always read labels on food.

My new thing now is intermittent fasting. I was never a big breakfast guy, so I shut down my eating by 8PM and don't have another meal until Noon or later the next day. Only coffee or water during that stretch. Coffee is the only beverage I use sweetener in. I figure since I don't drink alcohol or anything else with sweetener, it's my cheat on food.

The intermittent fasting is new for me, so I want to give it a month and see if I can get down below 205. I don't look heavy, but shedding that last few pounds will be somewhat of a personal triumph for me if I can get it done.

My advice is don't lose weight for anyone but yourself. You need to be selfish about it and take pride in the results. If you allow the process to get into your head and find yourself making daily decisions (healthy ones) that revolve around your weight and eating habits, you are in a good place.

Sorry for the long post, but losing weight and focusing on my health has really changed my life for the better.

You're right. That's why I've decided my goal is not to lose X number of pounds. That's a milestone. My goal is to be at my ideal weight for a year and then to set a new goal at the end of that year. In other words, as soon as I lose X pounds, I still haven't gotten to my goal. I'm a year away from my goal at that point.

 

[CATCH17]

Sheesh! I'm such a fath zlob. Need to drop some weight finally. I keep saying I'll get an exercise program going, then I come home from work and don't want to do it. There's a gym near where I work. I used to work out a bunch first thing in the morning on workout days. I was buff.

I don't believe in the body positivity crap. If you're fat, it sucks. Let's be honest. Not gonna pretend like it's this good thing. I weigh something like 800 pounds. I'm a humongous fath zlob. I'm like this bouncing, blubbery giant amoeba. So hopefully an exercise program will help, and I'll stop snorting like a pig and wolfing down extra large pizzas and an entire liter of Coke.

Okay, I'm not really 800 pounds. I'm exaggerating, but I could stand to take off some weight. I'm tired of this.

I agree with people saying it's a lifestyle change..

The problem for someone like you is that is going to sound way to overwhelming.

This is what you should do.. The days of the week that you work.. Eat healthy.. Be aware of your calories.. Weigh yourself once a week. Cut out all the junk.

Stop drinking things with calories in them.. Water, Fizzy Water, and Coffee.

Once it's your weekend allow yourself to have a couple of meals of whatever you want but don't go on all day binges.

Then hop back on the horse again when you go back to work.

Exercise... Start out by going for 10 minute walks.. You say you're too tired.. Working out is mostly just showing up and the rest will take care of itself.. So just convince yourself you will do a 10 minute workout. Eventually things will work themselves out but right now you need to get good at consistently showing up 4 or 5 days a week for 10 minutes.

There is an exercise called a kettlebell swing.. I think it could be something good for you and you said you have an IT job so you're sitting a lot and the kettlebell swing reverses a lot of the problems that sitting causes.

Every diet out there comes down to eating less and moving more.

A couple of foods I have found that will help with keeping the calories low and they will keep you full.. Low Carb tortillas and Low Fat Popcorn.

 

[shabazz]

I'm gonna keep this real

Overweight by 50 pounds. Been an athlete all my life so its a lot of new fat over old muscle. Here's the problem in losing weight for me

1. I absolutely love Whiskey and Beer which i consume either at night or on weekends
2. Become absolutely starving after consuming said adult beverages, which is just before sleeping
3. Food and all things culinary are a passion for me and I have an advanced palate
4. On my feet for 7-8 hours at work per day so any form of exercise, no matter how distracted with tv or podcasts, seems untenable.
5. Bad knee, shoulder,feet joinst from overuse make any exercise to be dreaded
6. Still have the virility and libido of a Chacma Baboon so this excess weight is a non-issue in that department

In summation, short of a coronary, or the demise of elastic waistbands, I am still seeking the proper motivation to get this extra girth off.

 

[CATCH17]

I'm gonna keep this real

Overweight by 50 pounds. Been an athlete all my life so its a lot of new fat over old muscle. Here's the problem in losing weight for me

1. I absolutely love Whiskey and Beer which i consume either at night or on weekends
2. Become absolutely starving after consuming said adult beverages, which is just before sleeping
3. Food and all things culinary are a passion for me and I have an advanced palate
4. On my feet for 7-8 hours at work per day so any form of exercise, no matter how distracted with tv or podcasts, seems untenable.
5. Bad knee, shoulder,feet joinst from overuse make any exercise to be dreaded
6. Still have the virility and libido of a Chacma Baboon so this excess weight is a non-issue in that department

In summation, short of a coronary, or the demise of elastic waistbands, I am still seeking the proper motivation to get this extra girth off.

I think you need to become calorie aware of things.. Maybe before you start a diet just look at the things you're eating and do an estimate of how much you're eating.

I would get the myfitnesspal app and plug in your height, weight, and see the amount of calories you need to lose weight.

Things like that will put you off but you really need to be aware of the amount of calories you are consuming and that will help you in the long run to eat healthy while also having foods you enjoy like your beer and Whiskey.

1. A light beer is about 105 calories... A shot of Whiskey is about 70 calories.

I would try to cut it out until your days off. If you have to have one during the week then try to fit it into your calorie totals. A shot and a beer is going to be about 200 calories.. If it turns you into a binge eater then that is a problem.

2. Drink after you eat.

3. If you love to cook then learn to cook Low Cal foods that taste great. You can eat foods that have a ton of volume and very little calories.

4. Like the last guy.. Just start out by doing a 10 or 15 minute walk 4 or 5 times a week.. You don't have to be Rocky Balboa.. Just start the routine and talk yourself into at least 10 minutes.. What is 10 minutes? Just start the habit.

5. Google exercises with bad knees.. There is a million of them.. I'd look into Kettlebell exercises like the kettlebell swing. Get a 20 or 25 pound kettlebell and swing it for 5 or 10 minutes. (youtube how to properly swing it) It's easy on the knees and strengthens important posture muscles that become weak.


Like the last guy.. Just start out by eating health the days you work.. Use your first day of the work week as a reset to start eating healthy again. Try to get some type of workout in for 10 minutes 4 or 5 times a week.

Become calorie aware.. Look at the foods you eat.. Turn the box around and see how many calories you're consuming.

Don't waste your calories on Cokes, Juices, or any of that sugary garbage. Eat foods that are lower in calorie that keep you full.

It's all about eating less and moving more but it's mostly about eating less.

Youtube and Google have all the answers to any of your questions too.. People make day of eating videos, low cal high volume food videos, exercise with bad knee videos, how to count calorie videos, anything you can think of the information is out there.

 

[CATCH17]

For you guys that complain about being hungry and never getting full.. Foods like this are your friend..

You can eat so much volume and barely any calories..

Eat 2 or 3 bags if you have to. 300 calories of low fat popcorn is a ton of volume to help keep you full.

Low cal/high volume foods are your friend.

There are more foods like this.. Just google or youtube low cal high volume foods.

 

[CATCH17]

For all of you that have bad knees, shoulders, joints or don’t want to go to the gym or whatever excuse you may have then this is what you need..

5 or 10 minutes of this 3-5 times a week is an easy and effective exercise pretty much anyone can do..

Change your eating by lowering your calories and swing a kettlebell and you’ll be headed in the right direction.

 

[Rockport]

I can do this without torture. I know a bunch of recipes that fit this and are really good. It's fortunate that I'm a huge fan of Japanese food.

My wife's Japanese so I can understand. Just have to watch out for the white rice. We do brown rice. But you can't wipe out all of that for the rest of your life unless you're some kind of robot.

 

[shabazz]

My wife's Japanese so I can understand. Just have to watch out for the white rice. We do brown rice. But you can't wipe out all of that for the rest of your life unless you're some kind of robot.

You lucky guy. Enjoying the fruit of the Orient!

 

[nightrain]

You're right. That's why I've decided my goal is not to lose X number of pounds. That's a milestone. My goal is to be at my ideal weight for a year and then to set a new goal at the end of that year. In other words, as soon as I lose X pounds, I still haven't gotten to my goal. I'm a year away from my goal at that point.

Just keep after it. Contrary to popular belief, keep a scale handy and weigh yourself every day. Best of luck to you.

 

[CATCH17]

My wife's Japanese so I can understand. Just have to watch out for the white rice. We do brown rice. But you can't wipe out all of that for the rest of your life unless you're some kind of robot.

Brown rice is little healthier because it contains some fiber and a few more nutrients but 300 calories of Brown Rice will have the same effect as 300 calories of White Rice when it comes to body compensation.

 

[Reverend Conehead]

Just keep after it. Contrary to popular belief, keep a scale handy and weigh yourself every day. Best of luck to you.

I heard that once a day was too much because there's normal fluctuation due to water weight. I was told you should only weigh yourself once a week. I'm not an expert either, so I could be wrong.

 

[CATCH17]

I heard that once a day was too much because there's normal fluctuation due to water weight. I was told you should only weigh yourself once a week. I'm not an expert either, so I could be wrong.

I think it depends on the person but I think weighing yourself once a day is good because the scale motivates me whether it gives me positive or negative feedback.

If I don't weigh myself then I may feel like i've gained 5 pounds and it will cause me to not workout or eat right but then ill step on the scale and it will be the same or maybe down a pound at times.

 

[nightrain]

I heard that once a day was too much because there's normal fluctuation due to water weight. I was told you should only weigh yourself once a week. I'm not an expert either, so I could be wrong.

It's a personal choice, I just do it to keep on track and monitor where I am. It's pretty stunning how much my weight fluctuates.