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General Category => General Discussion => Topic started by: bobrebos on October 24, 2021, 11:10:04 PM
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I’m 64 years old, 6’ tall and weigh 223.8 I feel sluggish, slow, tired! Dr says I should be 185 with my frame size so I’m going to try and lose 38 pounds.
I’m going to try and do it by walking and stuffing less crap (count my calories) in my mouth. I know it’s going to take a lifestyle change to succeed.
I was thinking of rewarding myself with a new to me (used lighter weight bike) V7, v85, or something similar when I make my weight. Or something similar as a reward.
Anybody else here successfully done a weight reduction? Thanks for any help. I start on my journey today! 223.8 pounds.
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A couple years ago I started a strict Keto diet and lost 28 lbs in 3 months. I kept to the diet and kept most of the weight off until the - thing hit. I gained most of the weight back but am going back on Keto again. Sticking to the diet was difficult at times and dropping most all carbs, sweet fruit etc is tough. But being able to eat all the bacon and eggs I wanted was easy, just no toast or hash browns!
There is a good web site called The Diet Doctor that covers all things Keto.
Bet of luck to you, this weight thing is a struggle
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The following worked for me but with no science behind it. Say in your case you want to lose 35 pounds. A pound a fortnight should be easily achieved.
What I did was on a calendar wrote down what my goal weight should be at the first of each month. I believed I could achieve that and only weighed myself on the first of each month. I made small changes about what I ate and ensured I was active. That involved a bit of walking but mainly things like always taking stairs, parking away from an entrance and such. If I did not achieve my goal I knew it would take a bit more the next month. Nearly every month I met my target.
Steve
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I’m 64 years old, 6’ tall and weigh 223.8 I feel sluggish, slow, tired! Dr says I should be 185 with my frame size so I’m going to try and lose 38 pounds.
I’m going to try and do it by walking and stuffing less crap (count my calories) in my mouth. I know it’s going to take a lifestyle change to succeed.
I was thinking of rewarding myself with a new to me (used lighter weight bike) V7, v85, or something similar when I make my weight. Or something similar as a reward.
Anybody else here successfully done a weight reduction? Thanks for any help. I start on my journey today! 223.8 pounds.
Good for you it's almost certainly totally achievable by diet alone. When I worked physically on aircraft for a living I never weighed more than 92kg,ever. Then I got an office job and without even being really aware of it I went to your weight of 104kg. When the doctor weighed me at my yearly check up I was in total shock. I simple cut all the junk food out of my diet and cut down on alcohol and monitored my weight and have been 20kg lighter for the last 20 years.
Ciao
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I've done it by following three rules:
1. No alcohol
2. Less than 1000 calorie intake per day
3. Walk uphill one mile every other day.
You can lose 3 lbs. per week doing this.
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I've done it by following three rules:
1. No alcohol
2. Less than 1000 calorie intake per day
3. Walk uphill one mile every other day.
You can lose 3 lbs. per week doing this.
:thumb:
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I've done it by following three rules:
1. No alcohol
2. Less than 1000 calorie intake per day
3. Walk uphill one mile every other day.
You can lose 3 lbs. per week doing this.
I weighed 247, dropped 67 lbs in 90 days. I did not exercise as I have bad joints. I took in less than 2000 calories every day, and cheated on that once a week. Never twice. I broke my leg and put 20 lbs back on during a 4 month healing. Over the years I added another 15 lbs to get back up to 215. I had a major heart attack (not a suggestion) a few months ago and have dropped back to 181 as of this morning. I weigh myself 4 to 5 times a day so the overeating is always on my mind.
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At 6' tall and #225 I would not consider you overweight, but perhaps under-active. I am 52 5'11" and #245 overweight for sure, would love to be #225 again! I may have a bay window but I can still keep up with the youngsters! dont always believe the what the charts say, listen to what your body is telling you. a few simple lifestyle changes could make all the difference.
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My advice would be to keep to something sustainable. All the diets work to a degree but go back to normal eating and the weight comes back on so take the steady approach.
Best way is keep it simple.
Cut out or reduce sugar - it seems impossible but it doesn't take long for your tastebuds to adapt.
Cut out refined products - bread, pasta, flour, rice etc should be brown not white. Refined products raise your blood sugar and soon enough you will be hungry again. Wholemeal food doesn't do that to you.
Booze - keep it to a minimum.
Keep the over fatty food low - yea, have some cheese/meat, whatever, but don't go mad.
It's not about depriving yourself, there is plenty of good natural food to be had and there is no need to be hungry. Don't worry about falling off the wagon from time to time. It happens.
I often get a hard time from people for refusing certain foodstuffs and not drinking like I used to. Always makes me laugh when an overweight pal with blood pressure and pre-diabetes gives me advice that I have got it all wrong. I don't see eating rubbish food as a pleasure anymore, it's more like a form of self abuse.
Of course we could all drop dead at any time but the benefits of eating well and doing a bit of exercise give a very good return in my experience.
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I should add…I quit drinking alcohol many years ago (look at my handle name backwards) and quit smoking many years ago. Can’t quit eating because I have to stay alive but need to cut way back. I feel like crap because of this weight! My journey starts today!
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I once lost 145 lbs. of ugly fat in a single day by getting a divorce... :thewife:
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https://youtu.be/i7gg8GGP79w
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I lost 115# in a year and a half when I was 22-24. at the time it seemed easy.
Now I need to lose 50 to be in decent healthy shape, and when I think about what it took in my 20's it seems too daunting. I was eating like a bird and exercising 10-15hrs a week. I also didnt drink alcohol at that time. In my 40's it's going to be brutal.
You have a leg up with the sobriety, you can't loose any weight while drinking alcohol.
Good luck Bob!
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:thumb: :thumb:
I once lost 145 lbs. of ugly fat in a single day by getting a divorce... :thewife:
Betcha that was expensive! Lol. :thumb:
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Ill add my , .02. I lost 28lbs a year ago on the adkins dirt. Bacon for breakfast, hamburger patties, chicken breasts, steak, etc all with no bread, fruit or chocolate.
Bread, fruit and chocolate are my weaknesses and i eat few veggie others than red/orange peppers. Did that with daily walk and bicycle rides if possible,
Went from 6'2 226lbs to 198. Ive gained some back but at 6'2 I try to stay around 210.
Youll notice it in your pants (waist) in a few weeks
Good luck!
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I've done it by following three rules:
1. No alcohol
2. Less than 1000 calorie intake per day
3. Walk uphill one mile every other day.
You can lose 3 lbs. per week doing this.
I have watched two people do this and it works. In one case it was 40 flights of stairs up and down every day which is easier if you have to deal with winter snow.
Pete
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Wrestling coach used to tell us DON'T EAT and you'll loose weight.
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When i was recovering from my back infection I went on a strict anti-inflammatory diet. What made it work for me was making meals and then dividing them into containers so I had specific calorie information per meal. I would make up a months worth of meals on a weekend, label them, put in the deep freeze and eat when hungry instead of forcing myself to only eat at certain times. I allowed for some snacks of almonds, or walnuts, and fruit, but never exceeded 1200 calories. I couldn't do cardio but did mild strength training and stretching. Then slowly adding walking to the routine.
I got down to 175 lbs and felt good.
Then I started traveling for work again and started eating for convenience instead of nutrition. Then the shut down happened and I used snacking to keep alert. I now weigh the most I have ever weighed in my life. I'm sure some of it is stress eating because of these crazy times.
Diets work, but lifestyle changes work longer.
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Learn to cook and eat what you want,quit fast and processed food,ride a bike,even the electric ones can give a good workout in those hills.If you haven’t tried one rent one for a day.When we were in Alaska we rode 40 miles and had about 25% battery power left and a great workout.Skip restaurant lunches,just eat out as a special treat,not routine.Lift weights,muscle metabolizes calories better than fat.I do all this stuff and am 6 1 180 and can carry my wife’s bird food ,even if I can’t pick up The Stelvio.See the fitter you at Cedar Vale,go Packers!
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I once lost 145 lbs. of ugly fat in a single day by getting a divorce... :thewife:
I consider this ^^^ to be a yo-yo diet for me. I always gain the weight back in a little while...
My wife decided she needed to lose stubborn weight to help stave off potential health issues in future. We (I) cook everything from scratch, no processed foods, no soda, plenty of water. Typical natural fats, proteins, carbs, vegetables, fruit- a widely varied diet. We rarely eat out. No formal diet or method beyond not eating too much of what she was already eating. She started weighing & journaling weight every day, eating smaller portions and striving to exercise every day. Some walking or other vigorous effort. She was doing an hour a day for a while, now less. She's lost nearly 30lbs in the last 12-18 months. Winner winner chicken dinner!
I should do the same. But I enjoy cooking. so now working to cook less to compensate for her eating less & me eating more....
Habit and routine go a long ways towards enduring results. Good luck finding something that works for you, Bob.
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Hugely helpful site: https://www.calorieking.com/us/en/
Another hugely helpful site: https://www.healthline.com/nutrition/how-many-calories-per-day
Eat less to lose weight, exercise to get fit.
As others have said:
1. Cook from scratch.
2. Cut out processed foods as much as possible.
3. Don't eat anything with added sugar and especially avoid corn syrup.
4. READ LABELS!
5. Easy on the booze.
6. Shop around the perimeter of the supermarket; that's where all the healthful stuff is.
7. A daily food diary with everything you put in your mouth is helpful at the beginning.
It's shocking how many calories we eat when we're not paying attention!
It'll be a lifestyle change - not a temporary diet.
Good Luck!
-Stretch
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Learn to cook and eat what you want, :thumb:quit fast and processed food,ride a bike,even the electric ones can give a good workout in those hills.If you haven’t tried one rent one for a day.When we were in Alaska we rode 40 miles and had about 25% battery power left and a great workout.Skip restaurant lunches,just eat out as a special treat,not routine.Lift weights,muscle metabolizes calories better than fat.I do all this stuff and am 6 1 180 and can carry my wife’s bird food ,even if I can’t pick up The Stelvio.See the fitter you at Cedar Vale,go Packers!
:thumb:
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A good gage to go by is this.
You must have a negative 3600 calories from your intake or by burning, for 1 pound of weight loss.
Also the human body will loose appropriately 60 calories per hour sleeping therefore you would burn approximately 1440 calories in a 24 hour period by doing nothing but breathing. Now just figure in your intake for a 24 hour period and do the math.
Dan
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6' 233.8 as of last time I weighed last week. My high at one point was 275. At one point I dropped to 229.8 through weight watchers but gained most of it back after we quit. I find for me cutting out bread and starches works best along with exercise, rowing machine and free weights. Set little goals like 10 lb increments.
I had a work acquaintance that lost a lot of weight by fasting one day a week.
Other than that I drink too much whiskey/whisky and way too much coffee. Hardly ever drink beer or wine anymore.
Good luck on you efforts and I agree you should reward yourself when you reach the goal.
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I just remembered this anecdote from years ago....enjoy!:
The Mensa Diet
Finding himself hot and overweight at an Air Force base during World War II, Jerry Salny decided he could shed pounds by drinking scotch and soda. Here’s his reasoning:
It takes 1 calorie of heat to raise the temperature of 1 gram of water by 1° Celsius.
A glass holds about 200 cc of scotch, soda, and ice. Its temperature is 0° Celsius.
As he drinks the scotch and soda, his body must supply enough heat to raise 200 grams to body temperature, or 37°C.
That’s 200 grams × 37°C, or 7,400 calories.
“Since all the calorie books show scotch as having 100 calories per ounce, and none at all for the soda, we should be able to drink scotch and soda all day and lose weight like mad.”
“This has been tried,” Salny reported, “and although the experimenter hasn’t lost any weight in the process, he doesn’t worry about it much anymore.”
Why doesn’t it work?
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At 6’4” I was 320+ at my heaviest, enough to survive maybe a year in an re-education camp. I quit eating what I wanted and ate mostly roots and berries with beans and vegetables. A year later I was 215 and it’s harder to keep on weight.
No processed food, no sugar or white flour did it. I ate what ‘food’ eats. Keep moving.It’s a worthwhile project.
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Cut out the junk, convert as much as possible to "heart healthy", watch the portions and in between snacks. When starting out a food diary can be enlightening.
Since my triple bypass 1 month ago I have lost 15 lbs. I have about 10 to go.
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The hardest part is making up your mind to do it and by that I mean sticking to your commitment. The first few days and weeks and months are the hardest. The cravings can be powerful. Your body will be going thru changes that at first may seem uncomfortable, but learn to embrace it. One's mindset needs to change. Food can not be looked upon as entertainment, comfort or a sport as some people think it is. Forget the scales. It can be a reminder of failure, and success on the scales can be encouraging but it is not the final and most important measure.
There are a lot of diets that work and finding one that works for you is important. One's health at the start must be taken into account- diabetes, anemia, cancer, cardio-pulmonary etc. Physical and mental activity are not to be overlooked. Do things that hold your interest and give your life meaning. Stay out of the kitchen and dining room! Your subconscious will play a number on you. "Hey - here we are- aren't we supposed to be eating? I am going to send a little hunger your way so I get my way"
Don't fall for the old saw of going back to eating regular. That is what got most into trouble in the first place. Embrace the new regular.
Be happy and joyful for, and in, this new segment of your life. It will be great!
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I once lost 145 lbs. of ugly fat in a single day by getting a divorce... :thewife:
:laugh: :laugh: :thumb: Me too...
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253 to 215 in 11 months. I've allowed myself to stay here at 215 since March but I think I'm going to get down to 200 over the winter. We'll see where it goes from there.
Take your time! If the weight comes off slowly that means you are doing the right things and eating right things.
Drink the water! I think the main difference between when I was losing the weight and now, while I'm maintaining it, has been my water intake.
Focus on mobility exercising and stretching first. Weights/cardio are great but you have to be able to move without hurting to do them.
I did the blood work before I started and that was probably a good thing. I added D3-K2 and DHEA as a result of the test.
Eat more at home, buy the less processed and more natural stuff, and you don't have to give up the booze but you have to account for its calories. There's a lot of them!
Ride often and get outside as much as possible! 2-3 miles of walking a night is always a good thing.
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I walk a couple miles every morning and that has really helped me feel better. Recently I started carrying some 3# weights and muscle tone in my arms has improved also. I say this to reinforce what others have said- it really doesn't take much, but it does take consistency.
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Ten years ago when my A1C was 10+ I knew I had a problem.
I was still office working and walked morning break, lunch, and afternoon break. 5 or 6 miles total.
Diet change of no sweets, lot less bread and pasta and potatoes. Late night snack usually of melon.
Bought cheap recumbent exercise bike that I would use 20 to 30 minutes at a time 3 or 4 times in the evening.
Lost a ton of weight in 6 months and reduced my A1C down to less than 4.
Don
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I just remembered this anecdote from years ago....enjoy!:
The Mensa Diet
Finding himself hot and overweight at an Air Force base during World War II, Jerry Salny decided he could shed pounds by drinking scotch and soda. Here’s his reasoning:
It takes 1 calorie of heat to raise the temperature of 1 gram of water by 1° Celsius.
A glass holds about 200 cc of scotch, soda, and ice. Its temperature is 0° Celsius.
As he drinks the scotch and soda, his body must supply enough heat to raise 200 grams to body temperature, or 37°C.
That’s 200 grams × 37°C, or 7,400 calories.
“Since all the calorie books show scotch as having 100 calories per ounce, and none at all for the soda, we should be able to drink scotch and soda all day and lose weight like mad.”
“This has been tried,” Salny reported, “and although the experimenter hasn’t lost any weight in the process, he doesn’t worry about it much anymore.”
Why doesn’t it work?
Watch "Sugar the Bitter Truth" https://www.youtube.com/watch?v=0z5X0i92OZQ
Scotch is nothing but sugar (+ethanol) = fat. The body metabolizes sugar as fat and stores it as fat. Game over.
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Quite a while ago, I got onto the Atkins diet, and for 20 yrs basically eliminated whites from my diet, sugars, salt, refined pasta, bread, flour etc; over time probably dropped 50 lbs, but I don't pay attention to scales, my body will let me know.
It's labour and time intensive, but I try to eat healthy food that I prepare. I can't stand processed food and when I'm forced to eat it, the salt hangover alone is brutal; many people are dehydrated and don't realize it, I make sure I take in water all day long.
The best change in my diet was getting onto the steel cut oats for breakfast a few years back. It stays with you all day long, it's like starting off your day with a roast beef dinner.
Do what works for you, don't set yourself up for failure. I've got an addictive personality and I love chips, so every now and then I'll buy a bag, but I eat them on the way home, if I tried to keep a stock of them in the cupboard, that wouldn't work for me.
fwiw good luck
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Watch "Sugar the Bitter Truth" https://www.youtube.com/watch?v=0z5X0i92OZQ
Scotch is nothing but sugar (+ethanol) = fat. The body metabolizes sugar as fat and stores it as fat. Game over.
Luckily I mostly drink Pinot Noir, Rose', and Syrah! there's nothing in there but good vibes and h2o right?
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I'll chime in because I have helped many people lose weight, including myself when I was weighing at 230 and needed to get to 185. I did it in 4 months. I have such a simple plan, but it does require counting calories and lots of discipline. But in the grand scheme of it, it is very easy to do.
Men, find your ideal weight and multiply by 15. That's how many calories you should take in to maintain that weight. For me, 185# =2770 calories per day to maintain. If you limit that to 2,000 you'd lose a pound a week without even having to exercise. 1 pound of fat is 3500 calories. If you exercise moderately for 30 minutes per day keeping your heart rate between 50 and 70%, you'd burn an additional 300 calories per day which would equal roughly 2 pounds per week total. NO CHEAT DAYS.
Women, multiply by 10. Same scenario above.
I helped my cousin lose 100# in 6 months and has kept it off. She's now off all her meds.
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I went from 220 to 130 in just over a year. I've maintained an average of 135 for 9 years. For reference, I'm almost 55, female, and 5'5". Most ladies have less muscle mass than the average guy so our drop takes more time. Estrogen makes us store fat for babies and works against slimming down to a certain extent.
Go online to about 10 different "trusted" health sites and find out what someone of your height, age, and activity level should weigh (be honest) and how many calories it takes to maintain said weight. Average out the numbers. Download a food tracking log, optional, but extremely helpful. I use LoseIt to set and track my intake based on the above average. We all think we know what we should be eating but putting a number value on each item really sends it home. It reinforces good habits when you can see the benefits.
When you get to your goal weight decide if you want to lose more.
If yes, are you still dropping weight with your current intake? Then you're good to continue or make adjustments as needed. To lose very slowly, I can't eat more than 1000.
If no, adjust calories up by 50 a week until you maintain. I can eat an average of 1200 calories a day.
Full disclosure: I stopped tracking my intake, my husband retired and started cooking every meal (for him, food = love), then - hit and I quit my job. The combo brought my weight back up to 150 . I'm working at bringing it down again.
Mine is kind of a variation of this, minus the exercise. I started hiking when I got to 150 and my body could haul my ass up the hill easier. I did around 25 miles a week for a few years. Life got in the way, but I still hike on occasion.
I'll chime in because I have helped many people lose weight, including myself when I was weighing at 230 and needed to get to 185. I did it in 4 months. I have such a simple plan, but it does require counting calories and lots of discipline. But in the grand scheme of it, it is very easy to do.
Men, find your ideal weight and multiply by 15. That's how many calories you should take in to maintain that weight. For me, 185# =2770 calories per day to maintain. If you limit that to 2,000 you'd lose a pound a week without even having to exercise. 1 pound of fat is 3500 calories. If you exercise moderately for 30 minutes per day keeping your heart rate between 50 and 70%, you'd burn an additional 300 calories per day which would equal roughly 2 pounds per week total. NO CHEAT DAYS.
Women, multiply by 10. Same scenario above.
I helped my cousin lose 100# in 6 months and has kept it off. She's now off all her meds.
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My wife is doing Noom. It is working very well for her. It is a program that tracks calories and tracks weight gains or losses. She has to report what she eats at every meal. I don't know too much more about the program. https://www.forbes.com/health/body/noom-diet-review/
kk
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1200 calories a day for 90 days; not fun but only thing ever worked for me!!
Basically, go to bed HUNGRY every night!!!
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In my late 50's I took off 80 lb by going to a keto diet. Cut out almost all carbs. Concentrated on fresh roasted veggies, meats and healthy fats. Stayed on my feet all day and walked the dog 5x a day. Went from 345 to 165 lb in 4 years. Did wonders for my general health and improved my diabetes. Still holding at that weight. I'm not in great shape. But I can move around as I did in my 40's. So its an improvement.
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steel cut oats for breakfast
:whip2: :smiley:
Uh oh..
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A lot of good advice. :thumb: First, do you have a scale to weigh yourself? It would be a good start. You have to know you baseline. Weighing yourself at the beginning of the day and end will have you mentally reinforce what you're doing. The end result is weight loss.
Was your DR. a General Practitioner? He might be plugging you into a chart for height & weight. Most will use the chart to put a person in without personal information. Does you DR really have any nutrition background? Is the weight loss a way to treat diabetes, blood sugar, A1C or blood pressure?
On a whole, most have mentioned watching what you're eating. I agree but I would add first look at how you eat. Do eat till you have to fill full? aka to the "food coma" stage. Here's a tip to retrain your brain. Have a mug of hot liquid before eating or while eating. Hot broth/clear soup with lunch or dinner. Hot tea or coffee with breakfast. This will cut down on the food needed to fill you up.
While eating if you pause for whatever reason. End your meal at that point. This will also help you with limiting portions. In between meals if you get to the point that you feel hungry. Drink water. You can also chew gum. Bubble gum would be better. The mastication process will fake your brain out by having it think that you chewing and eating. Drink more water or have some while chewing gum.
The biggest part is to get use to is the hungry feeling. This would be similar to forgetting about the hungry feeling because your brain is occupied with some work activity.
Substitution of foods also work. Instead of pastries, cake, cookies & pies try fruit instead. Not only are they higher in sugars/HFC they're also richer in dairy & fats. Of course is there is a birthday party or special even like Thanksgiving. I'd expect someone to eat pumpkin pie ala mode but look at portion size.
Retraining you brain is the main thing. Smaller portions and weighing yourself. Good luck!
Footnote: I wrestled in high school and college. I also coached high school wrestling, 13 years. Weight loss and maintaining it is part of the process of the sport of wrestling. I also studied sports nutrition when I was a nursing student.
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I think I'd hit the gym, work on cardio and strength, eat smart but not starve myself and see where it comes out.
Once your weight hits a weight, that's where your body wants to be. Work out, you'll lose 10-30 LB and feel better. Why worry after that? Why do Keto or some starvation diet just to do it over again two months later and yo-yo?
Workout, be comfortable. Anyway, my experience. :thumb:
One last thing, if you have some aches and pains that you might be concerned about, see a good Physical Therapist and work those exercises into your work out.
I don't think it's absolute weight, it's how you carry your weight. Sorta like your powerband. :cheesy:
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Retraining you brain is the main thing. Smaller portions and weighing yourself. Good luck!
The brain can be a sloooow learner. It took about 5 years before my eyes accepted the smaller portions my stomach was okay with.
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Try a months worth of B12 vitamins for the tiredness. You'll also feel less tired after a few weeks of walking.
I started walking when the virus hit. I started at 1/2 mile 2 times a day for a couple weeks. Start with a distance you can do. I walked in the morning and evening. I increased the distance after a couple weeks. Some days I didn't think I could make the distance but I did. As the weather warmed ( I live in Florida), it was uncomfortable to walk in the day time so I walked farther in the evening. I allowed myself 2 drinks a day(sweet tea or soda). Other than that, water. At work, I had a coke and candy bar twice a day. That was stopped. At lunch, I ate until I was full. I started watching what I put in my lunch box. More fruit, raw veggies and nuts and lots less bread (sandwiches). I started eating a salad with some healthy toppings, no dressing, at least once a week. When it was gone, I was done eating. I got up and left the break room. Too many temptations in the vending machines. :laugh: After about 6 months, I had lost about 25 pounds but more importantly, my blood work came back considerably better.
Drink lots of water.
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Lot's of great recommendations and I'm attempting most of them. Unfortunately, I have all the self control of a rat terrier.
First thing I would do is a 2 day fast. Nothing but water for 48 hours. This will purge your intestinal tract and will re-set your insulin levels. My chiropractor/NMD turned me on to that. You will lose 2-5 pounds right off the bat. You will expel yellow bile. Any inflammation will be reduced. First thing to eat would be a piece of fruit or some broth. No yogurt of salad with vinegar after a fast.
Last year I did a juice program with the wife. These were not enjoyable juices. I named one in particular "swamp things dick". I went from 298 to 255 in 4 months. It sucked. I gained 25 lbs back after the holidays.
This winter after physical therapy I went back to the gym (Planet Fatness) Now I'm down to 275 and my legs are stronger than they were when I played football (high school community college) The upper body needs more work, but is coming along.
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Thanks for all the good information. I’m really hitting portion size and pushing myself to get 8000-10000 steps a day. (Starting out at 5000). I weigh myself each morning and will also weigh myself in evening for two times a day. I am trying to average 1 pound weight loss per week which will mean about 35 weeks for my goal. Thanks to you all for your ideas.
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Almost everything suggested here will make you lose weight. But most all the suggestions are unsustainable and you will end up yo-yoing in a cycle of losing and gaining it all back.
Small portions and being in a state of hunger will not work long term for the vast majority of people.
What works for me is understanding calorie density and choosing my foods with that in mind. I eat more food than most people I know. I eat large meals and many times right up till I go to bed. I am always fully satiated. I am not good with will power when it comes to being hungry.
I have been doing this for 15 years. I am 5' 11" and I was originally about 185 and I got down to 150 in about 9 months and have stayed between 145 and 150 for the last 15 years. My cholesterol dropped from 208 down to 149 and is always the same when checked. My blood pressure was 138/80 I think and is now always about 110/70 and my blood sugar dropped from 99 down to the low 80s. I am on no meds. I don't think I know anyone my age that is not on some meds.
Google calorie density chart and learn the density of most of the common foods.
I don't eat fast food. I will not buy a food that has added oil as it is the most calorie dense food there is at 4000 calories per pound. I don't buy foods that have a lot of added sugar. I don't drink my calories. Liquid calories don't fill you up and satiate you.
I eat a high fiber diet.
I am not going to bed hungry and I eat till full whenever I want.
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I go to the gym three times a week. I jog up the stairs and start with 30 minutes elliptical for cardio (heart beat gets mid 140s), next it's various PT exercises and stretches, and last I do eight cable weight and stretch machines for shoulders, upper body, core and legs. I used to do a rowing machine but I found it was hurting my achilles and did double upper body (alternating arms) on 4 weight machines. I replaced that with the PT and leg stretch machine. I don't work quite as hard but afterwards I feel more active and have fewer aches and pains.
I might not much lighter but I'm in better shape and feel better.
I'm also a believer to get physical therapy when feeling age related aches and pains. You might find that some exercises are counter productive without advice of a PT. I also found I'd broken my hip at some time in the past upon examination.
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I opted to use a smaller spoon when attacking the peanut butter jar. :food: Hasn't done much for my weight, but my spoon arm has become ripped.
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Thanks for all the good information. I’m really hitting portion size and pushing myself to get 8000-10000 steps a day. (Starting out at 5000). I weigh myself each morning and will also weigh myself in evening for two times a day. I am trying to average 1 pound weight loss per week which will mean about 35 weeks for my goal. Thanks to you all for your ideas.
Don't weigh yourself more than once per week or you will get discouraged. I suggest We'd or Friday mornings.
-AJ
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Don't weigh yourself more than once per week or you will get discouraged. I suggest We'd or Friday mornings.
-AJ
I find just the opposite. I weigh myself many times a day. It keeps me fully aware of the need to be vigilant.
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Try Michael Mosley's 5 and 2 diet.
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:whip2: :smiley:
Uh oh..
A line has been crossed, this could become an oil thread at any moment......
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This truly is a great thread! With lots of good advice!
Unfortunately, I have all the self control of a rat terrier.
I named one in particular "swamp things dick".
I went back to the gym (Planet Fatness)
Some of the best stuff I've read on the internet in a while.
Thanks! :thumb:
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A line has been crossed, this could become an oil thread at any moment......
Oil? Did someone say oil? Motul baby!!!!
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Oil? Did someone say oil? Motul baby!!!!
As a replacement for vegetable oil?
That's got to be a highly guarded weight loss secret!
Probably cures constipation also....
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As a replacement for vegetable oil?
That's got to be a highly guarded weight loss secret!
Probably cures constipation also....
There was once a thread on here where a 'fella choked down a couple of shots or turpentine or paint thinner or some such? He pooped out a bunch of worms. IIRC he wanted the rest of us to try it out.
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What worked for me was to have a near head-on crash with a Land Rover SUV and break my femur (other driver's fault, of course). I lost 35 lb before I was able to gain any back, which took over a year. I'm not suggesting this as a way for you to lose 35 lb, but it worked for me. And the liability insurance payoff nearly compensated for the pain and suffering. :azn:
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Regarding the smaller portions, try looking up Volumetric's. It's basically eating highly nutritious foods with a lower calorie content. This way you can eat a ton while still consuming less calories. This will give you an overview https://health.usnews.com/best-diet/volumetrics-diet . If you like vegetables, it may be the ticket.
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Thanks everybody for posting to this thread. I'm 5'-8" and weighed 223 at my last physical on 10/11. I normally swim 4 days a week for 45 min per session, but my pool's been closed since March 2020 due to - and then remodeling so have gained weight. Have been prescribed meds for heartburn too. 3 days ago I started a spreadsheet listing everything I eat every day, and made spreadsheets of calorie counts for all the foods I typically eat and feel I should eat in the future. The weight/age/calorie calculators say I need about 2,700 calories a day to maintain 223 pounds. The last 3 days I've been consuming around 1,200 calories/day and have already dropped 5 pounds. Feels good. Haven't had heartburn since too.
2 winters ago I took my van to southern Baja for 2 months of windsurfing and lost 20 pounds. Ate a lot of fish tacos. Am leaving at the end of the November to do the same, this time for a little longer. Hoping to come home in February weighing 185.
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Thanks everybody for posting to this thread. I'm 5'-8" and weighed 223 at my last physical on 10/11. I normally swim 4 days a week for 45 min per session, but my pool's been closed since March 2020 due to - and then remodeling so have gained weight. Have been prescribed meds for heartburn too. 3 days ago I started a spreadsheet listing everything I eat every day, and made spreadsheets of calorie counts for all the foods I typically eat and feel I should eat in the future. The weight/age/calorie calculators say I need about 2,700 calories a day to maintain 223 pounds. The last 3 days I've been consuming around 1,200 calories/day and have already dropped 5 pounds. Feels good. Haven't had heartburn since too.
2 winters ago I took my van to southern Baja for 2 months of windsurfing and lost 20 pounds. Ate a lot of fish tacos. Am leaving at the end of the November to do the same, this time for a little longer. Hoping to come home in February weighing 185.
Good luck with the February goal!
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I am trying something new this week. Two margaritas a day for the next 30 days. May not loose weight but damn I feel good!
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(https://images.procon.org/wp-content/uploads/sites/15/Top-10-Most-Obese-OECD-Countries.png)
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(https://images.procon.org/wp-content/uploads/sites/15/Top-10-Most-Obese-OECD-Countries.png)
Yep and I live outside of Chattanooga Tn in the stroke belt of the United States so it’s time I cut back! Day two so far!
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Something that helped me was using a treadmill and seeing how much work it took it burn calories, that cut way down on my snacking. I don't follow any kind of diet, just try and eat somewhat sensibly, cut back on sugary stuff and don't stuff myself (cut down on portions). Moderate exercise a couple times a week. Not all programs work for all people so experiment around to see what works for you. Good luck, it can be done, you can do it, if it doesn't work the first time take a mulligan and start again, no penalty.
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The best way to lose weight is to consume less calories than you burn. Dr Dean Edell used to say "Shut your mouth and take a walk". Simple advice. No complicated program.
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Here's another Keto guy, currently 4 months in and down 28 lbs. 53 years old, 6'3", currently 231 lbs. Keto works for me because I love food and can still eat many of my favorite things, just no carbs which I realize now are evil ;-) I expect the no/low carb lifestyle to be permanent, but once I get down to a sustainable weight I plan to 'cheat' a bit. Plenty of interesting videos on YouTube about carbohydrates and how they contribute to poor health. Also check out movie called "Fat' on Amazon, etc.
https://www.amazon.com/FAT-Documentary-Vinnie-Tortorich/dp/B07SS6PMLN/r
Good luck!
EDIT: Key thing I forgot to mention, eating carbohydrates makes you more hungry. I don't remember the science of how it works, but I can say for me I'm a LOT less hungry on the no/low carb diet, which obviously makes it much easier to reduce calories, which is the bottom line for losing weight.