Lose Weight Support Thread

[Gao Bohan]

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

[Jaboney]

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.

[Tyc00n]

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.

[rousseau]

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.

[cfimages]

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.

[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!

[TNT]

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

[TNT]

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!

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.

[miso]

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 losing weight naturally.

[canucktyuktuk]

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.