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#195368 - 12/15/07 11:19 AM Losing Weight
BJK Offline
Member
MaleSurvivor

Registered: 08/02/07
Posts: 1526
I won't deny it. Losing weight takes work. Being someone who has had the desire to just be healthy, losing weight started off as a secondary goal. My primary goal was to lower my bad cholesterol and raise my good cholesterol. When I saw how fast the weight initially dropped off by simply following a couple of rules, that ended up becoming my primary goal. Suddenly, it became difficult.

I weighed in this morning at 180.8 lbs, which is a loss of about 29 lbs. from where I started at 209. My goal is to get under 170 and stay there.

Here are some tips that I've used to help me drop 29 lbs.

1) Drop the fast food. This is where it all started for me. I needed to eat healthy, and it is very difficult for me to drive by a McDonald's without stopping for a couple of 99 cent double cheeseburgers. This had to stop. No more McDonald's. No more Wendy's. No more Burger King. No more Culver's. No more Pizza Hut. At first, I dropped fast food completely. I went one month, then rewarded myself. I went another month, and rewarded myself again. Now, I'm at the point where I can control myself when I'm at the fast food drive through. I'll eat out occasionally with friends, but I'm always careful not to overdo it.

2) Count calories. I limit myself to 2,000 a day, and I achieve this goal about 6 out of every 7 days. When I actually started to realize how many calories went into some of my favorite foods, I became a much smarter eater. A little Snickers bar might seem like a small snack, but is 320 calories for something that doesn't come close to filling me up and provides little to no nutritional value worth it? I can get a healthy meal from a frozen dinner for less than 320 calories, and if I add a piece of fruit like a pear or a banana, I can be quite satisfied afterwards.

3) Do not eat until you are full. The feeling of being full is your body's way of saying you ate too much. Believe it or not, when I started to follow this rule, I eventually got to the point where I disliked being full. I used to freak out at mealtime wondering if I would have enough to tide me over to the next meal. I'd sit in the McDonald's drive through wondering if the food I'd ordered would make it so I didn't have to make another trip back that night. It is better to eat a few small snacks over the course of a day than it is to eat a huge meal 3 times a day.

4) Keep produce around. I plan on making a trip to the grocery store at least once a week, and I like to have pears, grapes, and bananas around for quick snacks. This takes a conscious effort. Those who are diabetic might opt for celery, lettuce, or carrots instead. The point is, it's good to have 7-8 servings of fruits and veggies every day, and I've found that it is easy to accomplish that if I change my snack time foods to fruits and veggies.

5) No more Doritos! Again, snack time is a huge part of where my weight gains were coming from. I used to love to snack on Doritos, Chips Ahoy cookies, and the like, but I was finding that I was eating a whole bag in one sitting as a meal.

6) Switch to fat free or light alternatives. It's amazing how many calories a person can save in a day by simply switching to fat free or light alternatives in everyday condiments. I saved over 300 calories by using things like low fat cheese, syrup, sour cream, salad dressing, mayonaisse, diet soda, etc.

7) Stay away from anything that has "high fructose corn syrup". This includes a lot of staples in people's diets. For instance, regular soft drinks oftentimes contain mostly high fructose corn syrup. A person who is drinking 5-6 sodas a day has little room in his diet for anything else if he intends to stay below 2,000 calories. Try drinking diet sodas or switching to tea or coffee instead if you need your caffeine fix. Also, I know several people who eat mounds upon mounds of ketchup. My dad will smother a hamburger with ketchup and then dip it in another mound of ketchup. Before he's done with a regular sized hamburger, he will have consumed 4-6 oz in ketchup which is mostly high fructose corn syrup.

8) Don't get frustrated. It's easy to do, but I've recognized the cycle that my body goes through when it comes to losing weight. I lost 15 lbs in my first week before stagnating for several weeks. Nowadays, I will tend to lose 5-6 lbs. each week, and then I'll gain 3-4 back in one or two days. What is happening is that when my body starts to burn fat, it lets me know by telling me that it is hungry. I have learned to somewhat control that urge to eat, but not completely. The result is that I'll over eat for a day or two before resuming my diet. My body then concentrates on burning those freshly consumed calories before going back to burning fat, and then I'll get hungry again. Rinse and repeat. The bottom line is, the first couple of times I found myself gaining all of that weight back, I was crushed. If it hadn't been for the fact that my primary goal at the time was lowering cholesterol, I might have just said "screw it". However, the most important thing to remember is:

9) This is a lifestyle change. Quick diet schemes are nothing more than temporary fixes to permanent problems. I don't go hungry. I don't deprive myself of the things I love. I do them in moderation, and I make an effort every day to limit what I eat. Eventually, this effort has turned into second nature. Yeah, it's still hard to drive by a McDonald's without stopping, and yes, It's still hard to say "no" to that second slice of pie, but I feel better and my clothes don't fit anymore. Those are sure signs that I'm accomplishing something, and I will have the ultimate test in February when I get my cholesterol checked again.

10) Of course, the hardest part of this whole thing is to excercise. I'm not going to make any excuses. I don't excercise because I don't want to. However, I do make a conscious effort to park far away from the stores when I go shopping, even in the winter. I never take the elevator, either. These are little things, but at least they are something.

Bryan

_________________________
Revenge is nothing more than another way of perpetuating abuse.

What the world needs now
Is some new words of wisdom
Like la la la la la la la la la.
-David Lowery

Having a friend who will keep a secret for you is worthless compared to a friend who won't keep a secret from you.

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#195386 - 12/15/07 12:47 PM Re: Losing Weight [Re: BJK]
Jarrad Offline
Member
MaleSurvivor

Registered: 10/27/06
Posts: 1071
Loc: arizona
dude. that's awesome. good for you man.


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#195389 - 12/15/07 01:26 PM Re: Losing Weight [Re: Jarrad]
dannym Offline
Member
MaleSurvivor

Registered: 03/24/07
Posts: 543
Loc: Boulder, Colorado
Fantastic job, Bryan. I lost a bunch of weight several years ago, and you are right, it is a lifestyle change. But it gets easier.

I exercise a lot, both to keep the weight off and to control anxiety and depression. But if you aren't into exercise, I think your suggestions are great! - taking extra steps whenever possible really adds up.

you rock - hope the numbers look good in February!

Dan

_________________________
"You should listen to your heart, and not the voices in your head."

Marge Simpson

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#195392 - 12/15/07 01:31 PM Re: Losing Weight [Re: dannym]
dannym Offline
Member
MaleSurvivor

Registered: 03/24/07
Posts: 543
Loc: Boulder, Colorado
Oh, I wanted to add something... you talked about how surprising the amount of calories in food can be... A lot of restaurants have calorie counts for their foods... you'd be surprised.
A salad at California Pizza kitchen has over 1,000 calories... so just because it sounds low in cals, it may not be. Calorie King is an online resource and offers a lot of nutritional analysis of fast foods and restaurant food as well as grocery store brands.

Bryan, may I print out your guidelines for a friend of mine? They are really complete. I'll cut and paste them so it won't have your name or screen name, of course, just the numbered items.

Thanks
Dan

_________________________
"You should listen to your heart, and not the voices in your head."

Marge Simpson

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#195402 - 12/15/07 03:47 PM Re: Losing Weight [Re: dannym]
BJK Offline
Member
MaleSurvivor

Registered: 08/02/07
Posts: 1526
By all means, Dan. If you think they can help someone, go ahead and share them.

_________________________
Revenge is nothing more than another way of perpetuating abuse.

What the world needs now
Is some new words of wisdom
Like la la la la la la la la la.
-David Lowery

Having a friend who will keep a secret for you is worthless compared to a friend who won't keep a secret from you.

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#195404 - 12/15/07 04:03 PM Re: Losing Weight [Re: BJK]
GateKPR4 Offline
Member
MaleSurvivor

Registered: 10/28/07
Posts: 955
Loc: North Carolina, USA
Bryan,
I got huge while on Zoloft and now that I'm not so I'm looking at new ways to eat & snack.
I lost 2 pounds just by eating cheese & wheat crackers as a snack instead of chocolate at night. I'm down to 200, my goal is 185 which is almost right for my size. I also stopped buying stuff like M&Ms mini Hershey bars that I would just eat while on the computer and eat 1/2 the bag without realizing it.
Your tips will help a lot Thank you!
peace
Rick

_________________________
I'm a normal person dealing with abnormal experiences.
The greatest discoveries we will find within ourselves.
Ricky
__m_τΏτ_m__
|| || || || || || |

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#195425 - 12/15/07 06:04 PM Re: Losing Weight [Re: GateKPR4]
BJK Offline
Member
MaleSurvivor

Registered: 08/02/07
Posts: 1526
You're welcome, Rick.

Kind of reminds me of a time a few years back when I went to eat a late night breakfast with two buddies. Buddy 1 had a patty melt a la carte on grilled wheat with onions and mushrooms; buddy 2 had a chef's salad with bacon, ham, turkey, cheese, eggs, and tons of dressing; and I had eggs benedict with cheese smothered hash browns. Buddy 1 commented on how he was eating greasy crap while we were both eathing "healthy". A look back tells me that he was probably eating the most healthy of us all.

Bryan

_________________________
Revenge is nothing more than another way of perpetuating abuse.

What the world needs now
Is some new words of wisdom
Like la la la la la la la la la.
-David Lowery

Having a friend who will keep a secret for you is worthless compared to a friend who won't keep a secret from you.

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#195455 - 12/15/07 10:40 PM Re: Losing Weight [Re: BJK]
Hauser Offline
Member
MaleSurvivor

Registered: 11/12/05
Posts: 2962
Loc: United States
This is a very good topic to bring up Bryan, not just to get feedback on for yourself, but that others may well benefit from your experience on this.

I have never had a hard time keeping weight off, SOME of that is genetic, I was thin as a child and teen. But one thing I know for sure, now that I'm older, there is NO WAY that I could just eat anything I wanted to and not blow up like the Goodyear Blimp.

Here is what *I* do to stay thin.

1. AVOID refined flour. (white bread, pizza, store bought
cookies, crackers, etc.)

2. AVOID anything with High Frutcose Corn Syrup

3. NEVER eat anything with hydrogenated oils in it. (to my
understanding, this stuff is BAD BAD BAD for you).

4. READ the ingredients on your groceries.

What I WILL eat are whole grain flours, whole grain rice, barley, etc. I have been making my own pizza with whole wheat pizza dough. Whole wheat spaghetti, etc. I will use brown sugar, honey, or maple syrup for sweeteners, but never refined sugar. (peanut butter and honey sandwiches rule!!) I eat VERY little meat. I've probably eaten 20 pounds of meat for the entire last year. I get by on around 1400 calories a day and never feel starved.

One last comment Bryan. You are very wise to stay away from fast food, if you had any idea how it was made, you probably would never eat it again. http://www.amazon.com/Fast-Food-Nation-E...97775850&sr=8-1

Edit:

I've revised my calorie count, a more realistic assessment for my diet is 1600-1700 calories per day.


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#195456 - 12/15/07 11:36 PM Re: Losing Weight [Re: Hauser]
GateKPR4 Offline
Member
MaleSurvivor

Registered: 10/28/07
Posts: 955
Loc: North Carolina, USA
peanut butter and honey on grain bread sounds good. I did cut way back on the white flour, I couldn't believe how much stuff has high fructose corn syrup. @_@

_________________________
I'm a normal person dealing with abnormal experiences.
The greatest discoveries we will find within ourselves.
Ricky
__m_τΏτ_m__
|| || || || || || |

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#195487 - 12/16/07 09:05 AM Re: Losing Weight [Re: GateKPR4]
ak Offline
Member
MaleSurvivor

Registered: 01/10/04
Posts: 1491
Congratulation on your success Bryan, I hope it continues and your meet your health goals.

Andrei


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#195527 - 12/16/07 01:03 PM Re: Losing Weight [Re: ak]
FormerTexan Offline
Site Administrator
MaleSurvivor
Registered: 09/12/04
Posts: 11020
Loc: Denver, CO
Bryan,

All of this is a good idea! I've been trying myself to stop eating so much junk. One of my weaknesses is pop, particularly Coke. I drink it like it's going out of style. I too am eating more produce these days.

Andy

_________________________
List of things ain't nobody got time for:

1. That


If I could meet myself as a boy...

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#195538 - 12/16/07 02:20 PM Re: Losing Weight [Re: FormerTexan]
evanesence Offline
Guest

Registered: 12/08/07
Posts: 119
i'm on the csa diet, i'm 6ft 142 can't gain an ounce ,the constant battle inside of me is what i think makes me that way . my body burns up anything i put into it in no time ,most days i have to eat several times because i get weak if i dont. my doctor says i have an abnormal rate of metabolism. most times i eat then imediatly have to go to the restroom. i can eat anything i want and it has never affected my weight. but it sure does affect the rest of my body,i see it mostly in my face i look at least ten years older than i am.fighting takes a toll on all of us i guess. never really worried about eating healthy ,when you really dont like yourself you tend to not worry about that stuff,im just kinda hangin around waiting for the battle to end . dont even care if i win anymore. i think it shows you guys are at least caring about yourselves and thats got to be a step forward .


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#195693 - 12/17/07 06:43 PM Re: Losing Weight [Re: evanesence]
FLRich Offline
Member
MaleSurvivor

Registered: 06/21/04
Posts: 1404
Thanks for the tips Bryan!!! And thank for recommending this post to me, Androsh!

I hope I can be as successful as you, Bryan.


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#195752 - 12/18/07 12:04 AM Re: Losing Weight [Re: FLRich]
frost Offline
Member
MaleSurvivor

Registered: 03/15/07
Posts: 1377
Loc: Eh?
Bryan,

Great tips, it's a good reminder of the plan I set out to achieve after I got home from Alta. Everything went great until me and my wife went on a trip and started in with the fast food again.

Now it's christmas... I'm going to do my regular christmas overindulgence and then I think I'll print off this thread and keep it close by because you are totally right..

Especially the calorie count thing... Once you realize how much you actually need to survive without starving yourself, and eat exactly that each day... everything just feels so much better. Suddenly portions at restaurants seemed so massive and appropriate amounts of food began to 'feel' right. Eating every couple of hours is a big help as well cause as you mentioned, it leaves you without that stress of "is this going to be enough food to last me through till X?"... Instead you just know "it's snack time in a few hours so its fine to eat just half of this sandwich."

Thanks for posting... You've re-inspired me to get back on track \:\)

~Brian

_________________________
I farted so huge, my ass exploded. There was poo everywhere and it got into the fan too. What a fucking mess.

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#201119 - 01/24/08 12:17 PM Re: Losing Weight [Re: frost]
Danbuff Offline
Member
MaleSurvivor

Registered: 08/03/07
Posts: 249
Loc: NY state
Congratulations Bryan,
I think itis awsome and certainly wise to change your habits. It takes committment and discipline. I am very motivated by your post and am always battling weight. I go up and down. It is a little more challenging for me being a vegetarian. Pasta and starch can pack on the pounds.

Balance is essential in everything. You have done a great thing for yourself and motivate some of us needing to change our habits. For all I have read over the years, you use some sound principles. I will keep you guys posted on my results and keep watching this thread. Like the other Dan, I will copy and paste for a little reminder.I am going to quit smoking when I finish this carton, so being aware of dietary habits is doubley important. I can do this.

A couple of points I want to add that I have learned about eating. Don't eat late at night and especially at least two hours before bed...stop eating. Your body will not digest it well and the food becomes fat while you sleep.
Also don't cut back caloric intake too much or you body will sense food depravation and go into starvation mode. It then holds the fat and no matter how little you eat, you won't shed the pounds.

Lastly, you are correct, walking is very smart at speeding the metabolism to burn fat. So even if you are not a gym rat, walking is great.
Thanks again,and good job Bryan. All you others...go get 'em...you too can do it.
Peace,
Dan

_________________________
When you stumble, make it part of the dance.

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#201123 - 01/24/08 12:37 PM Re: Losing Weight *DELETED* [Re: Danbuff]
awakening Offline
Member
MaleSurvivor

Registered: 01/01/08
Posts: 342
Post deleted by awakening


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#201142 - 01/24/08 02:00 PM Re: Losing Weight [Re: awakening]
Danbuff Offline
Member
MaleSurvivor

Registered: 08/03/07
Posts: 249
Loc: NY state
24 marathons...wow! Good for you. Your points about emotional eating sound familiar. You are one more inspiration. I may not ever run a marathon but being at a healthy weight is enough for me. There are a lot of battles but fighting them is easier with support.
Thanks,
Dan

_________________________
When you stumble, make it part of the dance.

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#201297 - 01/25/08 11:00 AM Re: Losing Weight [Re: Danbuff]
dgoods Offline
Guest

Registered: 10/15/07
Posts: 622
Loc: Richmond area
Bryan-
Great to hear you have such a well-thought-out and positive attitude toward your weight. One thing i didn't see mentioned (but that you might already be aware of) is that it supposedly takes about 20 minutes for your brain to register that you've actually eaten to satiety, meaning as in "no longer hungry", rather than the "no more room in here, buddy" feeling of being full, which usually makes one sleepy.
I've found that, as well as eating smaller amounts less often, just waiting that 20 minutes after a meal has been very helpful in avoiding overeating- and even though I still love food, I try to remember that though our taste-instincts may have served us well before animal domestication and agriculture, they tend to do us more harm than good today... Thanks for posting, and thanks to everyone else for the thoughful replies!

_________________________
Give sorrow words: the grief that does not speak
Whispers the o'er-fraught heart and bids it break.

-William Shakespeare, Macbeth, Act IV, Sc. III

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