YVRLTN From Canada, joined Oct 2006, 2469 posts, RR: 0 Posted (2 years 5 months 3 weeks 2 days 10 hours ago) and read 1806 times:
And if so, how did you do it?
Im at least 40 lbs over weight. I dont have any health problems at the moment other than occasional heartburn, but I would like to do something about it before I do.
My wife used to cook with a lot of butter and generally bad ingredients, plus I had a lot of carbs in pasta and bread, plus I drank beer regularly.
All of these things have been largely remedied or reduced, I have amazing health and rarely get even colds which I attribute to a balanced diet. I have zero cavities in my teeth, which I attribute to not being fond of sugary things, so that is not a weakness.
I quit caffeine & pop several years ago as I was getting heartburn. My wife now counts my calories for me in my cooking, but I have noticed no weight loss yet and I have found since this change I have really low energy levels and feel really tired.
I have homemade granola bar for breakfast (various grains, nuts & cranberries) around 8am, a banana around 1030, lunch around 1230 (which can take 2+ hours to eat if Im busy...) then dinner anywhere between 6-8pm, and usually a snack like a couple of cookies or cereal around 9pm when Im checking a.net... I drink water throughout the day and usually fruit juice, herbal tea or 2% milk with dinner and in the evening.
I work long hours - start at 630am on my BB usually with no breaks until Im done and usually some sort of meeting or get together most evenings. I have little time to exercise. I usually unwind by checking out the airport on the way home for maybe 30 minutes then checking out a.net, a couple of other websites and then going to sleep. I dont see much of my wife during the week, so I feel our weekend time is important to spend together - plus I need to get in some spotting of course! She is naturally skinny, so has no need to watch her calories or do anything active but has no interest in sports or keep fit.
I used to body build, quite extensively, so I convince myself there are muscles under there somewhere... but I hate going to the gym as I dont enjoy their routines and the general attitude and atmosphere at them, plus I dont really have time to do anything there these days anyway and cost is an issue. I have always had stamina for sports, but never been a great runner and I hate running in the street, particularly in the rain which is 60% of the year here in YVR.
In London, it was a mile walk from the station to my office each way, so I walked at least 2 miles a day. I now drive everywhere in Canada. I used to play football at weekends and tennis/badminton but now could not run one end of the pitch / court to the other.
So really I am looking to hear your dietary success stories, or tips to keep fit when you have no time to do so!
Bluebird191 From Papua New Guinea, joined Apr 2011, 157 posts, RR: 0
Reply 1, posted (2 years 5 months 3 weeks 2 days 7 hours ago) and read 1770 times:
In 2005/2006 I lost 11kg (approx 24lbs) over a period of 11 months, then put 8kg (17lbs) back on. I've now lost 7kg of those again, and all that time I'm putting it down to 2 things - exercise and eating healthy. I now run minimum 7km twice each week, soccer training once weekly, Saturday afternoon soccer, and now adding riding the pushbike to and from work. Eating healthy is a must as well - I went to a lot of salad's, cut out a lot of sugar, ate smaller portions, and I was set. You can have a treat occassionally (like McD's), but dont overdo it. I make a habit of doing my runs early in the week straight after I get home from work before I do anything else otherwise I wont do it.
Some sacrifice (food portion sizes, sugar, etc), and some physical effort will get you there. Physically, your body will thank you for it.
EY460 From United States of America, joined Jan 2012, 268 posts, RR: 0
Reply 2, posted (2 years 5 months 3 weeks 2 days 7 hours ago) and read 1764 times:
I'm losing weight right now. Before my bike accident I was 92 Kg and pretty fit. During the month in hospital I lost 10 Kg (muscle mass and fat). After returning to Italy I gained 10 Kg of fat (Italian food and no exercise) and I'm now on a diet. In about a month I've lost 3 Kg but I find it very hard as I still can't do much exercise.
Rabenschlag From Germany, joined Oct 2000, 1007 posts, RR: 0
Reply 3, posted (2 years 5 months 3 weeks 2 days 7 hours ago) and read 1752 times:
Here are my thoughts:
Many people nowadays focus on the composition of what they eat. While there is evidence that this matters a bit, the main factor influencing whether you lose or gain weight is the calorie in / calorie out ratio.
So, please, before you spend hours of thinking about whether it is ok to eat carbs after 5 pm or whether your protein/fat ratio is optimal, please (with sugar on top): Eat less, exercise more.
Then, the question is how to achieve to eat less. There are some tips and tricks.
- Dont restrict yourself too much, this will cause cravings and backfires.
- Eat whatever you want but in moderation
- No refills, no second scoops
- Lots of fruit, vegetable, whole grain - not because it is healthy in itself, which it might be although the scientific evidence is sparse, but because it is less calorie dense, yet makes you feel filled for a longer period of time
- Focus on sensory pleasure (smells, sights, complex tastes) instead of gluttony
- For me, meal skipping works, but many people have problems with it and nutritionists do not recommend it. For me, it works to go the Italian way. So I have a cup of coffee for breakfast, perhaps a very small sweet pastry (NOT a 600 calorie muffin!). Fruit for lunch. Small cake and coffee at 4-5 (being German, this is important), and then a full dinner at say 8 pm.
Getting rid of soda completely, avoiding carbohydrates(specially bread) and dairy products during dinner and my job and college location allowed me to do the walk back home on foot, which usually resulted in a +45 minutes walks at least three times per week.
Helped me go from 262lbs to 205lbs in under three months.
And to avoid most of the cravings and the "damn, I want to eat that but I can't" moments, I ate whatever I wanted at lunch but without pushing it.
ATTart From United States of America, joined Dec 2008, 638 posts, RR: 0
Reply 5, posted (2 years 5 months 3 weeks 2 days 7 hours ago) and read 1746 times:
Yes I did, I use to be very in shape with 7% body fat. Then about 3 years ago I was diagnose with cancer. With kemo and recovery, I was not able to workout for just over 2 years. Well it has been almost 9 months and being able to work out again, I have lost 40lbs and I am just 10 lbs from my target weight. I have done it by eating low carbs, steam or raw vegetables and lots of protein. I have 6 meals a day 3 three of them are protein shakes, Also lots of cardio, biking, running and dancing at night clubs (LOL) I try not to eat after 9 pm. Oh yea, I avoid airplane food.
Remember: When someone talks behind your back, it only means you're two steps ahead of them!
AF1624 From France, joined Jul 2006, 659 posts, RR: 0
Reply 6, posted (2 years 5 months 3 weeks 2 days 6 hours ago) and read 1729 times:
This is a fantastic topic. I kind of wanted to ask the question myself but never did.
In the past two years I've gained about 8kgs step by step.
My perfect weight was 74kg, then I gained 4 and remained at 78 for a year. Then another 4 and I'm now sitting at 82, and it's been a year also. I hate the idea that I can gain wait step by step, kind of like step climbs.
I don't think I have a crazy diet, I don't eat in the morning (lack of time more than anything), I eat a good meal at lunch, and then a light meal for dinner, and that's it. Still not loosing weight though.
Maybe I should exercise more - if you think about it : I sleep, I sit in the car and go to work, I sit at work, then I sit back in the car, and then go home and sit on the couch. Not much activity there, to say the least. I live in Paris, urban areas all around, not good for working out. Plus the gyms out here are way too expensive.
Has anyone ever been in a similar situation and if so what did you do ? Any advice as to how to exercise and work out in a very urban environment, that doesn't involve paying loads of money ?
OA260 From Ireland, joined Nov 2006, 27005 posts, RR: 57
Reply 8, posted (2 years 5 months 3 weeks 2 days 3 hours ago) and read 1689 times:
I have lost 3 stone / 42lbs in two years . Im a different person my whole body/face has changed and I feel great. I dont believe in all these crash diets or groups/clubs . I did it myself with a whole change of lifestyle and positive thinking.
I still enjoy my treats and take outs but everything in moderation. I take Green Tea and CLA daily and that has made a huge dfference also. I have half fat milk and cut out butter and bread. If I do have bread its brown and very rarely. When I go on holidays I enjoy myself and eat what I want but when I get back its back to the healthy eating. Lots of fruit and low fat or lower fat foods . I never feel hungry and thats the secret. Eat regular and if like me your not into gyms then take walks . On my breaks at work I go for a walk just to get some exercise. I also take stairs instead of the lift. All these things you would be amazed make such a difference even after a few weeks .
You need to find foods that you enjoy but that are not full of fat. High energy foods is also the key. Lots of steamed veg and lean chicken is great. Make your menu varied so it doesnt get boring. Once every 3-4 weeks go and have that KFS/Chinese/McDonalds take out as time goes on you will actually not want to eat it .
If I can do it anyone can I have had constant battles with my weight since I was 14-15 and its only now I have managed to get something that works for me . The best things of course is buying a new wardrobe going from a 38'' to 34'' in jeans and from a XXL to a L and even M depending on if its a shirt or T Shirt. Then the comments from friends and family that really give you a lift.
You need to be focused and determined to do it though.
ajd1992 From , joined Dec 1969, posts, RR:
Reply 10, posted (2 years 5 months 3 weeks 2 days 2 hours ago) and read 1675 times:
A good way of losing weight and keeping it off is cycling. If you do an hour ride at 12mph (not that hard once you get into it) you burn something like 600 cal per hour. 4 rides per week is 48 miles which is a pretty decent stretch and will make losing weight (or at least maintaining a weight) a lot easier.
Think of it this way, the more you burn off, the more you can eat.
Something worth looking at (and I know aren't this overweight but still worth reading) is a guy called Gary Brennan. He weighed 560lbs and refused a gastric band and cycled instead. True inspiration.
In the last 2 years i've gained 3 stone (from 14st to 17st, now i've lost 1st and i'm at 16-ish) and I'm currently trying to get it off. I bought a bike, ride back and to to college (4x7 per week) and try and get out at least once on a weekend and do 10 miles.
connies4ever From Canada, joined Feb 2006, 4066 posts, RR: 13
Reply 11, posted (2 years 5 months 3 weeks 2 days 2 hours ago) and read 1672 times:
I can't say I'm an expert at this, but I'd offer a few observations:
a) no alcohol. OK, a glass of wine at Thanksgiving, Easter, or Christmas is alright.
b) absolutely no smoking
c) balanced diet, lots of veg & fruit. No sugar. No salt either.
d) no junk food during sports events (or any other time actually, but football or hockey is when the temptation always struck me)
e) if you need a litre of milk and a loaf of bread, walk to the store instead of driving (be practical, if it's >2km then drive, also if the weather sucks). You also have the opportunity to interact with your neighbours.
f) ease into an exercise program that could include: running, weights (either curl bar or hand weights), yoga
g) only set achievable goals. If you set the bar too high, you set yourself up for failure, with subsequent relapse potential
No one is perfect so if you find you've fallen off the horse one day, or one weekend, don't beat yourself up.
metalinyoni From South Africa, joined Oct 2005, 267 posts, RR: 0
Reply 12, posted (2 years 5 months 3 weeks 2 days 2 hours ago) and read 1671 times:
I lost 37.5 pounds over a year and still am losing as I was about 90 pounds over weight when i started.
I didnt change any thing except the quantities I ate - I ate about a third of what I had been eating. My diet was a good one in terms of I always got the "five a day" in, never eat take away, hardly drink alcohol and do regular exercise - but i still ate a lot of healthy food (which made it unhealthy) i.e went from 4 pieces of toast for breakfast to just one, one chicken drum stick for dinner instead of four or five etc etc.
Took me about two weeks to get used to the portions but once i was it was fine.
Money doesn't make you happy but I would rather cry in a BMW than on public transport.
KiwiRob From New Zealand, joined Jun 2005, 7413 posts, RR: 5
Reply 13, posted (2 years 5 months 3 weeks 2 days 1 hour ago) and read 1639 times:
Quoting YVRLTN (Thread starter):
Im at least 40 lbs over weight. I dont have any health problems at the moment other than occasional heartburn, but I would like to do something about it before I do.
I'm about the same amount over weight, I've put it on over the past 4-5 years, I've now gone back to the gym, have started a workout program called Strong Lifts 5x5, and have bought a mountain bike, my goal is to get down to 90kg and compete in a 94km mountain bike race next year.
Quoting ajd1992 (Reply 10): He weighed 560lbs and refused a gastric band and cycled instead. True inspiration.
Good on him, I know of a couple of people who have gone for gastric bands and have failed miserably, I think going the surgery route is cheating and really isn't good for you long term. Changing your eating habits and exercise are the only sure fire ways of getting into shape and living a healthy lifestyle.
YYZflyer From Canada, joined Feb 2006, 3643 posts, RR: 4
Reply 14, posted (2 years 5 months 3 weeks 2 days 1 hour ago) and read 1627 times:
I used to be 212 lbs at the end of November. I've been a member of a gym for years, but never took it that seriously. After 2 months I dropped to 185 lbs. At that point I plateau'd and couldn't lose any more weight. I ordered P90X in February and it really does work, I'm now around 174 lbs. I still have a bit of weight to lose, and I also want to build muscle because I want to go into firefighting. I recommend it for anyone who has the time.
For eating, you need to portion what you eat and eat healthy. Which means no processed food, pop, or sugary substances.
Since you don't have much time to exercise, you should try this out. It's from the same company as P90X. Only 10 minutes a day.
TOMMY767 From United States of America, joined Aug 2003, 6584 posts, RR: 8
Reply 15, posted (2 years 5 months 3 weeks 2 days 1 hour ago) and read 1617 times:
I was 189 in early 2010 and dropped to 164 in summer 2011. I may have but a few back on since the summer but I was almost *too thin* for my body type. There were a few factors to this:
1. regular exercise. Semi intense weekly workouts at the gym helped this.
2. avoiding dessert. It's tempting but aside for a few pastries and ice cream once every 2 weeks, it's not so bad.
3. avoiding burgers. I used to eat burgers a ton when I lived in LA and I cut it back to almost 1-3 every month or so
4. avoid snacking and cravings. You'd be surprised how much this can add up.
5. picked up smoking --
"Folks that's the news and I'm outta here!" -- Dennis Miller
PPVRA From Brazil, joined Nov 2004, 8964 posts, RR: 39
Reply 16, posted (2 years 5 months 3 weeks 1 day 23 hours ago) and read 1580 times:
I never had much weight to lose to begin with, but based on my former lifestyle, I had some that had to go even if it was well hidden. About 30 pounds were eliminated.
1. Cut portion size/ eat less
2. Cut off some items completely - beef hamburgers (I still eat chicken/turkey burgers), french fries and soda.
3. Red meat is rarely eaten. Reduce meat intake overall.
4. Watch out for dairy products. Try switching to soy or almond milk.
And I did it with no exercise. I have since changed this, but it can be done without it. As for energy levels, this is a bit tricky, but exercise seems to help (you get to eat a bit more, too). I thought your 6 meals a day would help with energy levels, I am somewhat surprised you are still having issues with it.
Quoting AF1624 (Reply 6): Has anyone ever been in a similar situation and if so what did you do ? Any advice as to how to exercise and work out in a very urban environment, that doesn't involve paying loads of money ?
I know people who have been very successful with calorie counter apps for smartphones. Some apps let you also log your walking, driving, exercise, etc. It's not perfect, but it gives you an idea of your calorie intake and consumption. And based on your weight loss goals, it tells you how much you should eat per day and keeps track of whether you exceeded your calorie allowance.
[Edited 2012-04-02 09:23:25]
"If goods do not cross borders, soldiers will" - Frederic Bastiat
KingFriday013 From United States of America, joined May 2007, 1300 posts, RR: 9
Reply 17, posted (2 years 5 months 3 weeks 1 day 22 hours ago) and read 1557 times:
I lost 40 lbs in a little under 4 months last summer following a slightly modified Atkins diet... basically I limited myself to 20g net carbohydrates per day (that is, # grams of any and all types of carbs, subtract # grams of dietary fibers, and subtract # grams sugar alcohols). Excluded vegetables (so I could have as many as I want -- but not things like potatoes), but fruits did count (although I could have berries). After the first week or two it was really easy, and I did this without going to the gym all too often (just didn't have time unfortunately). May not have been the healthiest method but it sure as hell worked. And to be honest, I ate a lot of food (lots of meat and vegetables I guess) and I still lost weight.
They have Atkins bars available online (you can get them on Amazon for pretty cheap) and some of them are surprisingly good; they also have them at Walmart.
I'm happy for everyone who lost weight, it's such a great feeling when you can comfortably fit into your old clothes again
Tho' I've belted you an' flayed you, By the livin' Gawd that made you, You're a better man than I am, Gunga Din!
ikramerica From United States of America, joined May 2005, 21532 posts, RR: 59
Reply 18, posted (2 years 5 months 3 weeks 1 day 22 hours ago) and read 1549 times:
I have lost 30 pounds twice. Both times it took massive amounts of exercise weekly for months, as well as limiting calorie intake. I was physically drained all the time. But doing what most doctors recommend in terms of exercise to lose weight did NOTHING for me. And shifting to a "normal" exercise routine? The pounds slowly came back.
Everyone in my family is a bit chunky, though all were trim as teens. Normal exercise can improve the muscle tone and take off a few pounds for us, but nobody has been successful in keeping it off if we go beyond that. Not me, my brother, sister, Dad, his sister, his dad, my first cousin, etc.
So don't dismiss the reality that genetics play a part. For some people, the best they can do is eat well, exercise normally so that their heart and joints are strong, and live their lives.
Quoting Rabenschlag (Reply 3): Many people nowadays focus on the composition of what they eat. While there is evidence that this matters a bit, the main factor influencing whether you lose or gain weight is the calorie in / calorie out ratio.
True, but it does matter if you eat mostly carbs v more protein. Limit your caloric intake and make sure 30-40% is protein, and you are good. Sugar and fat balance isn't nearly as important. It can often depend on any other conditions you have. For some people, more carbs and sugar are better health-wise than more fat, but for others, the excess in carbs and sugar is a medical problem, while the higher fat content isn't.
Of all the things to worry about... the Wookie has no pants.
zrs70 From United States of America, joined Dec 2000, 3174 posts, RR: 9
Reply 19, posted (2 years 5 months 3 weeks 1 day 21 hours ago) and read 1516 times:
In addition to the advice above, use your feet as much as possible. This is especially important for those of us who love air travel. Recommendations for airports:
1) Always use the stairs. If you must use an escalator, walk it, don't ride it.
2) If there is a moving sidewalk, don't use it
3) If you are in a garage or building and need to go a couple of flights, again, take the stairs, not the elevator
B6JFKH81 From United States of America, joined Mar 2006, 2891 posts, RR: 7
Reply 20, posted (2 years 5 months 3 weeks 1 day 21 hours ago) and read 1509 times:
In 2007 I needed to have surgery performed to reconstruct my left shoulder. I had a real hardass as a surgeon, and once we were starting to finalize the plans for surgery, he turned to me and said "...but I'm not going to cut into you until you start losing some weight. You're overweight and need to drop your weight, it is only going help your health but also your recovery from the surgery." He then wrote "South Beach Diet" on a prescription pad and gave it to me and told me to "fill my prescription at Borders" LOL.
So, I went onto the South Beach Diet and increased my activity a little bit (ultimately joining a gym and whatnot) and the weight started coming off. He was very satisfied with the results and the surgery went on as scheduled. I slacked off until 2009 when my hubby and I got divorced and I went right back onto the South Beach diet, which I still follow to this day, only a bit modified. Between that and my gym routine, I went from my largest size (size 42 pants, I have no idea what my weight was) to my current size which is pant size 33 or 34 and hovering just above 200lbs.
If you look at the middle picture in this collage, that was taken when I was at my highest point, I was definitely up in the upper 200's:
....and here I was not that long ago at work at around 210lbs wearing size 34 pants:
South Beach Diet + a good exercize routine = good results for me. Am I ever going to be a skinny person. NO. It's not in my genetics, but I can at least keep myself from having my own zip code again which works for me.
"If you do not learn from history, you are doomed to repeat it"
Rabenschlag From Germany, joined Oct 2000, 1007 posts, RR: 0
Reply 21, posted (2 years 5 months 3 weeks 1 day 20 hours ago) and read 1476 times:
Quoting ikramerica (Reply 18): True, but it does matter if you eat mostly carbs v more protein. Limit your caloric intake and make sure 30-40% is protein, and you are good. Sugar and fat balance isn't nearly as important. It can often depend on any other conditions you have. For some people, more carbs and sugar are better health-wise than more fat, but for others, the excess in carbs and sugar is a medical problem, while the higher fat content isn't.
Do you have a link to scientific evidence in support of the protein notion? I am really curious and willing to learn.
tugger From United States of America, joined Apr 2006, 5610 posts, RR: 8
Reply 22, posted (2 years 5 months 3 weeks 1 day 18 hours ago) and read 1453 times:
Of course the number one rule is that everyone is different and you have to find something that you can do and stick to, for life.
But often the inglorious truth is: Don't seek or expect anything quick with regards to weight loss. Look to lose weight slowly. Something like 0.5lb to 1lb a month is just fine and can be a real loss that you can maintain. But it's not very satisfying to most people who want to see 5lbs a week or something stupid like that or have a surgery where all the unwanted weight goes away quickly and with little effort.
The truth is, if you can adjust your diet and physical habits just a bit, enough to keep losing a little bit each month, it can become real and lasting weight loss. A loss of one pound each month will mean that in four years you will have lost your excess weight and you will be able to keep it off. Even if you only do a half pound a month you will be where you want to be in less than a decade. But most people who want to lose weight don't want to hear that and instead will go on diets or workout regimens to "get results fast" and then yoyo back and forth with their weight for years rather than just doing something slow.
One of the more interesting things I discovered in looking into the whole issue over the years is that recent studies have shown that if a body loses around 10% of it mass within a year (a short period of time) the bodies metabolism shifts to make you gain the weight back, which means you have to work even harder just to maintain your "new" weight. I'll try to find one of the articles I read on it, but basically it indicated that slow and steady over a long time is one of the better ways to have sustained lower weight.
My experience on this is living with and watching those in my family battle with weight, and doing so for decades and only after basically giving in to just a slow steady loss have they been able to maintain it.
I don’t know that I am unafraid to be myself, but it is hard to be somebody else. -W. Shatner