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Losing Weight

Old 05-05-2007, 04:05 PM
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Default Losing Weight

Anyone trying to lose weight? Well maybe I can inspire you a little. Since the holidays, i've lost 20 lbs, now i'm only about 5 lbs away from what I weighed in college, 175, over 12 years ago. How did I do it? Well it is very complicated and confusing but i'll try to sum it up for you: STOP EATING! START MOVING!

Seriously, that is all I did, and I didn't even go at it very hard, so for those who need to lose more, you could easily lose more in that time period, you just have to set your mind to it.

Here are some principles that I followed:

1. Count your calories. Losing weight is really nothing more than simple physics. Your body will burn X number of calories a day. Eat less than X.

2. Exercise. You don't have to go overboard on this one. Every little bit you do will get you that much further below X. But here is the catch, if you over do it, you'll be hungry all the time (at least that's what it does to me). I'm a runner, I find that if I run more than 3 miles a day for more than 4 times a week, I tend to stay very hungry. I actually ran less during the four months that I lost the pounds. If you're just starting out, look at exercise as an extra way to burn a few calories and to get yourself in a little better shape.

3. Ignore every diet plan and tip you've ever heard, just shoot for the calorie deficit. Throw out all your diet books. Most work, but your goal should be to change your habits, not start a hard-to-follow plan that will give quick results but that you'll get frustrated with. As for ignoring myths, here is an example: I tend not be very hungry in the AM and very hungry in the PM. So I try to eat small breakfast and a more filling dinner. As long as you meet your calorie deficit, it doesn't matter. I still lost eating more in the evening...so much for the eat a big breakfast rule.

4. Eat small meals, at least 5 a day. I eat a small breakfast, a snack at around 10am, lunch around 1 or 2 pm, then another snack at around 4 pm, then dinner around 6pm. That worked for me. If something else works for you, just meet your deficit and you'll do fine. The main thing is to make sure that you're not getting extremely hungry, then binging.

5. Don't drink calories. Only drink water or a calorie free drink. Liquids don't fill you up, so why waste those extra calories on liquids when you're going to be battling hunger, for a while anyway.

6. Weigh yourself once a week, at the same time, using the same scale. This will tell you if what you did the last week worked. Some of you may ask, how did you calculate your calorie deficit? This is how I did it, through trial and error. I kept a log, and on the weeks I didn't lose weight, I knew that I had to adjust my daily calorie intake. Once I fine tuned the numbers, the pounds came off fast. Simple really, just takes work.

7. As for food, try to eat as healthy as possible...lots of fresh veggies and lean meats. Salads work for me. But I also crave sweets, so I eat them when I want...again, just make sure it doesn't throw off your numbers.

8. Work out with weights to maintain strength and muscle tone, as muscle helps increase the amount of calories you burn at rest. But again don't go overboard so as to become discouraged.

9. Give it time. The hardest part about doing this is sticking it out for the first few weeks while you're body gets used to the change. When I get hunger pains, I just drink water and wait a while and that usually kills it.

10. Treat yourself occaisionally (every two weeks, no more) as a reward. I started off doing this, but stopped after a while because I just stopped craving big greasy meals and heavy junk food.

That's about it. It really is a shame that so many people are profitting from something so simple.

Hope i've helped a few people. Good luck.
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Old 05-05-2007, 04:14 PM
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Default Re: Losing Weight

Oh Pug, I am with you on this one! All good sound advice that I am going to try to follow...thanks for the kick in the butt that many of us NEED!!!
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Old 05-05-2007, 04:21 PM
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Default Re: Losing Weight

Imthebeachgirl - 5/5/2007 4:14 PM

Oh Pug, I am with you on this one! All good sound advice that I am going to try to follow...thanks for the kick in the butt that many of us NEED!!!
Cool, keep posting your progress, i'll do my best to inspire you as you go.
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Old 05-06-2007, 12:19 AM
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Default Re: Losing Weight

I went in for a gastric bypass on 11/14/06 - I had enough. was tipping th scales at over 425. Well woke up from the surgery to find I did not have it, I had waited to long and a lifetimeof excess had caught up with me. Found I had what they cal NASH - Nonalcoholic steatohepatitis. which had progressed into full blown cirrhosis of the liver. Was told that the surgery was too dangerous. Nothing like being faced with the Numer one Ultimatum. Lose weight or Die.

Since that day, I have lost 74 lbs and am devotedto seeing it through. I have a 5 year old son, that I want to be there for. It is the most difficult thingI have ever attempted. Don't let this happen to you or anyone you know,
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Old 05-06-2007, 08:08 AM
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Default Re: Losing Weight

I too went from around 195 to 175 since March. I am trying to get back to my college weigth of 165 too. I haven't started exercising yet though. I plan to this summer. I feel a whole lot better.

But I had to stop drinking beer
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Old 05-06-2007, 08:23 AM
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We know what you mean KJS...beer is like our only "vice" these days! We are trying to stick with the light beer as much as we can. Amazing how fattening beer can be?
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Old 05-06-2007, 08:32 AM
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Default Re: Losing Weight

Two months ago I went to a nutritionist/physcial trainer who set out a complete plan for me. It is as Pug says , it all hinges upon exercise and diet. The plan requires treadmill 30 min x 6 a week but the interesting part is the diet. It is mostly salads and vegatables except every 4th day it is high fat, low carb - meaning steaks and Met-rx bars...the days alternate like this:
day #1 = 3700 calories - high fat low carb
day #2 = 1870 calories - equal fat & carb
day #3 = 1281 calories - low fat , low carb
day #4 = 1281 calories - low fat , low carb
repeat cycle


It works well - I'm down 26 lbs + 9 pounds gain in muscle mass and never hungry...If anyone want to see the actual diet by meal I can fax it to you.

caveat: you must eat exactly what he writes down - and no alcohol at all....
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Old 05-06-2007, 08:46 AM
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Default Re: Losing Weight

Imthebeachgirl, I started calculating what I consumed calorie and carb wise in beer and it doesn't take too many to meet the requirement of a meal so I just cut them out. However, yesterday I purchased some of that Michelob Ultra and I was really surprised with the taste. It wasn't too bad. It had that flavor of some of the cheaper lighter beers I drank in my younger days like Blatz or Hamms. It is 95 calories and 2.6 carbs I think.

By the way, does anyone remember the famous quote by Joan Rivers regarding dieting and obesity????


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Old 05-06-2007, 09:22 AM
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Default Re: Losing Weight

pug...totally with you on this one...........that is really all there is to it for most people........even though i have never weighed more than 10 pounds more than i did when i was 16 (59) every year around march i have those same 10 pounds to deal with......move more ..eat less...not only about losing weight but general well being and over all health....mental and physical.....good luck!!
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Old 05-06-2007, 01:13 PM
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Default Re: Losing Weight

Glen E - 5/6/2007 8:32 AM

Two months ago I went to a nutritionist/physcial trainer who set out a complete plan for me. It is as Pug says , it all hinges upon exercise and diet. The plan requires treadmill 30 min x 6 a week but the interesting part is the diet. It is mostly salads and vegatables except every 4th day it is high fat, low carb - meaning steaks and Met-rx bars...the days alternate like this:
day #1 = 3700 calories - high fat low carb
day #2 = 1870 calories - equal fat & carb
day #3 = 1281 calories - low fat , low carb
day #4 = 1281 calories - low fat , low carb
repeat cycle


It works well - I'm down 26 lbs + 9 pounds gain in muscle mass and never hungry...If anyone want to see the actual diet by meal I can fax it to you.

caveat: you must eat exactly what he writes down - and no alcohol at all....
Not to knock the plan if it is working for you, but it sounds like another gimmick that may work in the short term and will become hard to stick with. People should find what works for them. I tried the high protien thing and was left hungry all the time. Good luck with it though.
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Old 05-06-2007, 01:14 PM
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Default Re: Losing Weight

Looks like I should have added a number 11 -- Absolutely no booze. Sorry, just too many calories
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Old 05-06-2007, 01:17 PM
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Default RE: Losing Weight

I too have been on the weight loss plan for the last few months. I started in mid-Jan at 200 and I am down to 175, which was my original goal. Last fall I actually made it to 209 and that was the breaking point for me. The only problem is most of my pants don't fit anymore . I work out at least 3 times a week and up to 6 times a week when things are slow (I'm in grad school getting my MBA so there are insanely busy and slow times). I have gone down just a little in strength, but power to weight I am kicking butt. As far as diet, I eat a big breakfast and lunch with a lighter (low calorie) dinner. I also try to squeeze in some fat free yogurt throughout the day. Diabetics use it to loose weight and I am convinced it helps. Plus it has a good amount of protein.

The biggest change I have made is adding cardio to my workout routine. I do at least 1 to 4 hours a week on the stair-master. I have to say after going hard on there I sleep like a rock and feel better in the mornings. Take at least one day off a week though. Otherwise you will get burned out and your body needs some time to recover.

One thing is for sure, it is amazing the difference you can make if you put your mind to it and mean it. I suggest writing down goals that you hope to attain. Make sure they are reasonable and attainable, but also make a long-term goal that you hope to reach. I plan on loosing 5 more pounds, and from there I hope to stay put but keep adding muscle. It does not hurt still being young, but it is still a lot of hard work and dedication. Good Luck to the rest of you, and I hope you reach your goals too.
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Old 05-06-2007, 01:19 PM
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Default Re: Losing Weight

pugnacious33 - 5/6/2007 2:13 PM

Glen E - 5/6/2007 8:32 AM

Two months ago I went to a nutritionist/physcial trainer who set out a complete plan for me. It is as Pug says , it all hinges upon exercise and diet. The plan requires treadmill 30 min x 6 a week but the interesting part is the diet. It is mostly salads and vegatables except every 4th day it is high fat, low carb - meaning steaks and Met-rx bars...the days alternate like this:
day #1 = 3700 calories - high fat low carb
day #2 = 1870 calories - equal fat & carb
day #3 = 1281 calories - low fat , low carb
day #4 = 1281 calories - low fat , low carb
repeat cycle


It works well - I'm down 26 lbs + 9 pounds gain in muscle mass and never hungry...If anyone want to see the actual diet by meal I can fax it to you.

caveat: you must eat exactly what he writes down - and no alcohol at all....
Not to knock the plan if it is working for you, but it sounds like another gimmick that may work in the short term and will become hard to stick with. People should find what works for them. I tried the high protien thing and was left hungry all the time. Good luck with it though.
no gimmck at all - he has been in biz for 15 years doing this and it involves revving the metabolism so you burn more... the large calorie day is there so you don't gain it back when you go to a maintenace plan 3 - 4 -6 months out...it's not all about losing lbs...it's about fat LOSS and muscle GAIN....www.getontrackfitness.com
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Old 05-06-2007, 01:54 PM
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Glen E - 5/6/2007 1:19 PM

pugnacious33 - 5/6/2007 2:13 PM

Glen E - 5/6/2007 8:32 AM

Two months ago I went to a nutritionist/physcial trainer who set out a complete plan for me. It is as Pug says , it all hinges upon exercise and diet. The plan requires treadmill 30 min x 6 a week but the interesting part is the diet. It is mostly salads and vegatables except every 4th day it is high fat, low carb - meaning steaks and Met-rx bars...the days alternate like this:
day #1 = 3700 calories - high fat low carb
day #2 = 1870 calories - equal fat & carb
day #3 = 1281 calories - low fat , low carb
day #4 = 1281 calories - low fat , low carb
repeat cycle


It works well - I'm down 26 lbs + 9 pounds gain in muscle mass and never hungry...If anyone want to see the actual diet by meal I can fax it to you.

caveat: you must eat exactly what he writes down - and no alcohol at all....
Not to knock the plan if it is working for you, but it sounds like another gimmick that may work in the short term and will become hard to stick with. People should find what works for them. I tried the high protien thing and was left hungry all the time. Good luck with it though.
no gimmck at all - he has been in biz for 15 years doing this and it involves revving the metabolism so you burn more... the large calorie day is there so you don't gain it back when you go to a maintenace plan 3 - 4 -6 months out...it's not all about losing lbs...it's about fat LOSS and muscle GAIN....www.getontrackfitness.com
The average person can not stick to a plan like that. The point of this thread is that if you keep it simple you can succeed over a long period of time. This plan is not simple. Just another gimmick from a guy trying to sell an idea that we don't need to pay for if we want to lose weight. Just follow the math, and ignore the rest.
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Old 05-06-2007, 02:00 PM
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sadly you're wrong... who made you an expert, just cause you're lost a bit of weight?... - did you see his bio? he has been doing it 15 years and it involves nothng but the treadmill..I love how you're so quick to dimsiss without ever seeing the diet or meal plan....the diet changes as you make progress......

once again this place has become so quick to judge...I'm not selling anything here - he takes no new clients at this time and sells no special "foods"....

The same philosophy/plan is the basic premise of all personal trainers - more muscle gain/fat loss..read "Body Rx" by Dr Scott Connelly - trainer and doc of Jason Seehorn and Troy Aikman...

apparently you have to lose weight a certain ay here or be put down..I'done here....

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Old 05-06-2007, 02:11 PM
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You miss the point. The point is that you don't have to stick to a plan, just use a little common sense. I'm trying to make the point that we don't need experts and complicated plans to do something as simple as "eat fewer calories!". So really, you're the one doing the "dismissing" by promoting another one of these money making schemes in a thread that is about the exact opposite.
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Old 05-06-2007, 03:26 PM
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Pug,

Your approach is very similar to that of my wife's personal trainer. (He is my former trainer, but I will get to that later.). But, he and now I, emphasize more muscle development and less aerobics. Also, whether you comply with your diet 100% or 90%, makes no difference. You can cheat occasionally.

A little history... My wife started seeing her personal trainer 1.5 years ago. She subsequently lost 30 pounds to a very fit 125 at 5'7" and has maintained it for the last year. She still sees the pt 2 or 3 / week and does a little, but not much, on her own.

After years of farting around with the stationary bike and various at-home and in-hotel exercise machines, I decided to get serious 8 months ago. At the time, I weighed 218 at 6'0" with 28% fat. Way too high, but my cholesterol was a satisfactory 195 and my bp was 118/75. I started with the personal trainer 2 or 3 / week and made modest progress - a lot of strength improvement but little fat loss. In November, I had a setback and had to get an angioplasty. My cardiologist, acknowledging that my weight was too high, does not believe weight or cholesterol or bp were major factors in my coronary occlusion. I gook off 6 weeks before I felt comfortable exercising and after getting cleared by my cardiologist, I took off on a tear. I started with the weight machines for 1 hour, 3 times / week. At first, I couldn't do a single pull up and couldn't do more than 20 pushups at one time. After 3 months, I have lost 10 pounds in total weight, down to 208, but my muscle mass has increased by 10 pounds, so I have actually lost 20 pounds of fat and have lowered my body fat down to 19%, which is in the healthy-acceptable range. I now wear a snug 34 pant size, down from a snug 36. I now workout 3 / week with weights, including 5 sets of 20 pushups - not bad for a 47 year old (not even bad for a 27 year old) and ride my bike for 1 - 1.5 hours 2 or 3 / week on the other days. I feel I am 1/2 to where I want to be. Final goals: 32 - 33 waist, 10 - 12% body fat, resting pulse less than 60, able to do 50 consecutive pushups and 10 pullups (current personal bests are 33 and 7, respectively) and completing the Cross Florida Bike Ride next May with a time of less than 10 hours (I have completed it twice in the past, at 20 and at 32, but have never broken 12 hours).

The reason I quit my personal trainer is that he had little to offer me. You go to a trainer for two reasons; the knowledge and the motivation. I am not lacking motivation and the machines and free weights are sufficient for me now. Later on, I may go back to him for the occasional tune-up lesson.
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Old 05-06-2007, 04:46 PM
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Exactly Grey! Trainers and Diets and Fitness Plans are good to get you motivated, but in the end, if you don't learn the info and adapt it to your lifestyle permanently, then you become one of the 90 percent or so that gain the weight back. Congrats on your success!
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Old 05-06-2007, 07:16 PM
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There is an old joke

News Bulletin Headline: year 2525

New government study find shocking results: "Eating less and exercising more key to weight loss"
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Old 05-06-2007, 07:30 PM
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Any diet that says I can't drink beer is something I can't support.

I'll give up the food before the beer.
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