OT: I need to lose 40 lbs

repete

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Portion control is my obstacle - For lunches at work I usually have a salad with grilled chicken 4-5 days a week. Sometimes
leftovers from dinner.
It's when I get home from work where dinner and snacks are an issue - I need to start grazing on healthy things through the day so I am not as hungry when I get home - easier said than done for me but I try - good luck to those that are doing it!!
 

fun2drum

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Portion control is my obstacle - For lunches at work I usually have a salad with grilled chicken 4-5 days a week. Sometimes
leftovers from dinner.
It's when I get home from work where dinner and snacks are an issue - I need to start grazing on healthy things through the day so I am not as hungry when I get home - easier said than done for me but I try - good luck to those that are doing it!!
You're right - Big portions are a hard habit to break, but after the first week or two of controlling them, it gets a lot easier. I believe that portion control is the key to all of this. Lots of the fad diets claim that you can lose weight with large portions, and that may be so for a while, but it's not sustainable. At the end of the day, if you eat more than you burn then you gain. I think watching calorie or carb numbers with a mindset of eating more can tempt us to eat things that don't fill us up or stay with us. Portion control brings balance and enjoyment back into what we eat, without the stress of the numbers.
 

el_37

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I've been on upswings and downswings with weight- I've lost 60 pounds, gained it back AND then quit smoking which then added another 30 pounds and have managed to drop 40 pounds again and am still working on it. As many here have stated- it is a lifestyle change. I have fallen off the wagon enough to know by now..............

Fads never work for the average person- and there have been many weight loss fads that do work in the short term. However drop in a year later and that 70 pound weight loss from "xyz" is usually gained back and then some since fad weight loss regimens are way too difficult to maintain in the long term.

The only long term way to lose weight is by changing your poor eating habits. Which is much easier said than done. Some of us are trying to undo decades and decades of overeating. We have conditioned ourselves to it and stopping it is next to impossible.

For those of us not blessed with naturally fast metabolisms, the biggest change you can make is watching your calorie intake. Start counting how much you eat per day- you will see you are probably consuming anywhere from 3500-5000 instead of the recommended 2000. Merely doing this will probably make you at least lose 1-3 pounds a week- it has for me.

Soda, sugary drinks (Sports Drinks, Sweet Tea, Sweetened Coffee, etc), fruit juice and alcohol have tremendous amounts of calories. Cutting them all out of your diet will reap massive rewards. Alcohol also makes us to stupid things when you already overeat- pay attention one night to how much food you wind up consuming while imbibing- most likely you will be horrified at yourself.

The lowest calorie alcohol is 80 proof Vodka- and even that is 65 calories an ounce. Sounds like a little until you start realizing how fast it adds up. Whiskeys are even worse- with some clocking in at 170 calories an ounce- that is heavy cream territory.

Cooking for yourself is another effective tool. You know what is going in to what you are eating and you can also effectively plan meals when you are in full control. Plus learning how to cook certain proteins properly- i.e- fish/seafood will reap massive rewards. Most people "hate" fish because they have either been subjected to overcooked or improperly stored fish. It is an incredibly healthy food that is low in calories and breaks up the monotony of poultry. You also need to be able to cook, since your options for sensible eating are VERY limited when attempting to eat out at restaurants or do carry/takeout. If you can't feed yourself- there are only so many turkey sandwiches and steamed chicken platters you can stomach and you will find yourself falling off the wagon.

Start scrutinizing labels- realize that sometimes what you think is better for you is either not or not much. As a prime example, there are many chicken/turkey sausages out there that are loaded with so much fat that they only have about 10% less calories than an equivalent pork sausage- but with much much less enjoyment. At that point you might as well eat the pork sausage link with 275 calories vs the chicken one with 250.

Same goes for "salads"- most are loaded with so much dressing, bacon and cheeses that they make a Big Mac Meal with a soda look like a healthy snack.

Get rid of your white flour products- this one is hard. Whole grain pasta is tough to get used to at first, and no matter what anyone says- it never takes a red sauce anywhere near as well as regular pasta. But whole grain breads and pasta and brown rice, will help you effectively lose weight.

Give yourself a break once a week. Eat whatever you want for dinner. After a few months you will notice that you can't even finish it due to your changed eating habits.

It is better to eat 6 small meals than 3 big ones. You feel less hungry and you are satisfied eating much smaller portions.

Hopefully someone here can get some good pointers from what I posted. It isn't the end all/be all- but it is a start and has helped me.

And.............for you skinny guys- don't always equate being skinny with being healthy. Many of my friends and family have paid the price over the years by thinking only overweight people have heart problems, cholesterol issues or hypertension. Don't lull yourself into a false sense of security.
 

Old PIT Guy

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It's a simple thing but it's out of kilter, and it's our relationship with food becoming more about comfort than sustenance. There's also a convenience issue, but that's mostly at work.

I see all the cooking porn on TV and the marketing and the crap in supermarkets along with the rising price of wholesome foods and our obesity epidemic starts to make sense rather than something to smh at.
 

Squirrel Man

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I don't know if anyone experiences this, it might be my eastern European lineage but I tend to put on a few pounds around this time of year when the seasons are changing. Last weekend I was at 194 which is good for my frame. I'm 6 foot and stocky and I'm at ~ 202 now. Coinciding with the noticeable change and dropping below freezing overnight.

So I'm heading up the mountain again, hike some of this off maybe.
 

Tornado

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Thanks to the guys who recommended the Lose It app. It's really great for tracking what I've eaten.
 

Core Creek

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Lose it app worked well for me as well. I also workout about an hour a day. But the most important factor is what you’re eating an ensuring you have a caloric deficit.

As for “being hungry”, plot out everything you’re going to eat for the day and then split it up into five meals instead of three. I eat my first meal at 10:00am, then noon, 2:00, 4:00 and 6:00. I’m almost never hungry. I’m at 160 pounds down from a peak of 207.
 

troymiller

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Here's my story...

I'm just a tick under 6' tall, and have a slender build. 5 years ago, at 47 years old, and I had hit 190 lbs. FAR too many weekends of drinking too much beer and eating garbage, and not adding ANY physical activity (other than regular gigging). High cholesterol and sugar run in my family, and my levels were on the high side of normal. Then something happened... my very best friend AND musical partner, whom I'd played with for 30 years (LITERIALLY started playing together when I got outta high school at 17 - he's 12 years older than me) had a stroke. He survived - but even now, despite doctor's speculation that he WILL eventually be able to play again, he's still unable to play.

Not wanting to get to the point of taking statins or insulin for rest of my life, and PARTICULARLY not wanting to end up like my friend did, I decided I was going to do something about ME. That 'something' started with running. I had friends that ran, and I just decided that we were gonna spend more time together. I chipped away at it for over a year - and it SUCKED - but did progressively get easier. Additionally, I started using the app "My Fitness Pal" to track virtually everything that went into my mouth. It took awhile, but I started to get a handle on my caloric intake - and that, combined with my Garmin running stats got me accustomed to keeping my calories going in at or below what I was burning off.

In 2017 (at 49 years old), I registered for my first 'long' run... a half marathon. Intimidating (at the time). But I had seen some results... I'd dropped a little weight, began enjoying running a bit more... and I got thru it. Slow... really slow... but REALLY rewarding. And that's kinda the point when "the bug" really bit me. I decided I wanted to run a full marathon at 50. Bucket list... mid-life crisis... I dunno... but regardless of what it was, I starting working on it right after finishing that half.

I had friends that did triathlon stuff, as well - and this was intriguing to me. I was already running, I had been a swimmer in high school, and had always cycled, so I thought "why not?" I signed up for and did my first sprint tri in mid-2018 (400m swim, 13mi bike, 3mi run). I face planted the swim (my first open water 'racing' swim), but cycled and ran pretty well - enough that I knew that I liked doing this stuff. Just six weeks after that (and 3 weeks after my 50th bday), I did my first olympic distance tri (1500m swim, 26mi bike, 6mi run), and did okay. Then just 3 months after that, I ran my first full marathon - slow, but I finished. Talk about feeling accomplished!

I had stopped tracking everything that I was putting in my mouth, because I felt like at that point, I had a pretty good feel for what I could eat and still burn off. Funny thing is, most of the time, I was finding that was as much as I wanted. The more my physical activity increased, the more my appetite reduced. I found that I just couldn't put as much food away (or drink as much beer) as I used to - and further, I became QUITE aware of how I felt when I ate certain things. When I'd eat any kind of fast food, I would literally just feel awful for awhile afterward. This was something that I didn't expect. What actually made me feel GOOD was eating GOOD stuff - and that came to be what I crave when I'm hungry. Further, the most noticeable side effect of all of this was the fact that I had dropped over 30 pounds.

Goals are good - but at that point, I'd already run my marathon at 50... so what then? That's when I set my sights on Ironman triathlon.

I continued working out (now, actually following a specific training plan), continued eating the way I had been... and long story only slightly shorter, I finished my first full Ironman at age 51. (2.4mi swim, 112mi bike, 26.2mi run.)

I'm 52 now. Throughout all of this, I've continued to race - I've done a ton of short runs, many sprint and olympic distance tri's, several half marathons, 4 full marathons, and one full Ironman (and I'm currently working toward the next - I'm gonna do that again!). My weight hovers around 155-160. My cholesterol and sugar are good. And I've NEVER felt better in my life.

There isn't any quick fix... no snake oil... no shortcuts. Get active. Burn off more than you put in (and put in GOOD stuff). Change your habits. Make the new stuff a way of life - not just something that you do for awhile, then drop. Weight comes off... stays off... and you feel GREAT.
 

cruddola

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I don't know why I didn't think I needed to lose 30lbs or 20lbs back when that was what I needed to lose, but here I am. I saw some recent pictures and I was shocked. I just don't see it in the mirror like I do in pics. I've stopped drinking which I think will result in 10lbs pretty rapidly. Then the hard work comes for the last 30. I weighed 220lbs the last time I checked, and my target is 180. I should probably be 170, but I've maintained quite a bit of muscle from heavy lifting, so I won't look bad at 180. I looked OK at 200 while lifting regularly. But muscle or not, I need to weigh a lot less to feel better. Wish me luck, I don't like being hungry.
I gave up sugared and corn-syruped sweets. Good-bye to the sodas, the candy, the sweet-breads and replaced them with salads with my meals. I want a soda, candy or pastry? I dropped a salad. Didn't change anything else at all. In six weeks I lost 37 pounds after seeing my dad get a quad-bypass. We had the same diet. Everything. Neither us drank ANY alcohol or did dope. Cut the $hit food, cut the lard. Simple. You'll be amazed at what you can do without carrying that 40-pound ruck of lard!
 

Slingwig26

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I’ve lost 60 pounds, starting 1/1/19. I use the app Lose It and am religious on journaling all my food and exercise. I ain’t gonna kid you, you have to work at it. I started at 228 and am now 168-172. I exercise 6 days a week with a minimum 3 hours a day. The app takes your exercise into account and you know how much you can eat. An Apple Watch/iPhone helps greatly because it tracks all your steps. I feel great. Here’s a couple before and after shots of me. Good luck!! View attachment 459245
 

Slingwig26

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Good for you. I know how hard it is. I am always up and down and I also find that keeping a journal really helps. Keep up the good work!
 

pedro navahas

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I’ve lost 60 pounds, starting 1/1/19. I use the app Lose It and am religious on journaling all my food and exercise. I ain’t gonna kid you, you have to work at it. I started at 228 and am now 168-172. I exercise 6 days a week with a minimum 3 hours a day. The app takes your exercise into account and you know how much you can eat. An Apple Watch/iPhone helps greatly because it tracks all your steps. I feel great. Here’s a couple before and after shots of me. Good luck!! View attachment 459245

View attachment 459246
Good job man!
Don’t take this the wrong way but I remember reading one of your posts about how much you ride and thought you looked kind of chunky.
I am fortunate that I have a high metabolism and never had a weight problem. Right now I could stand to lose about 10lbs.
The walking/riding program is a great way to lose it and keep it off.
Having a dog for me is a great way to get out and walk. My wife has an app on her phone that tells us how far we walk, time and calories burned.
Right now we’re up to 15 minute miles, and I’m already noticing a difference!
We do three miles in the morning, I would love to get to where you are, just can’t afford that many hours in my day.
 

michaelocalypse

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I was at around 235lbs a while ago. Accidentally stumbled into intermittent fasting and lost 40lbs, with no exercise and still drinking on occasion. Not sure where I am now, but I could lose more and I'd like to regain some muscle mass. I think 185lbs is about ideal for me, lean. Cardio is difficult, if not impossible, due to injuries. Anyway, it's usually a combination of things that gets you to where you want to be. If you haven't looked at intermittent fasting (didn't read through the whole thread), it might be worth a look. Definitely go into it with a plan and not accidentally like I did. (No bad side effects, but probably could've done better.)
 

DanRH

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Good job man!
Don’t take this the wrong way but I remember reading one of your posts about how much you ride and thought you looked kind of chunky.
I am fortunate that I have a high metabolism and never had a weight problem. Right now I could stand to lose about 10lbs.
The walking/riding program is a great way to lose it and keep it off.
Having a dog for me is a great way to get out and walk. My wife has an app on her phone that tells us how far we walk, time and calories burned.
Right now we’re up to 15 minute miles, and I’m already noticing a difference!
We do three miles in the morning, I would love to get to where you are, just can’t afford that many hours in my day.
Yeah, I never stopped riding so it’s not enough. Food intake is paramount! For me, journaling food intake and exercise is the key. So yeah, for me calories in, calories out does it. Of course I watch what calories are going in. No soda, fried foods, no alcohol, well you know. 85% of the time, I’m only eating a salad for dinner.
 

tkillian

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I went from 185 to 150-155.

Lowest Ive been is 144.5. That was 2 years ago after a bout of diverticulitis. I looked anorexic


Things I did/am doing
1. Stopped drinking alcohol
2. Walked 45 minutes a day. 7 days a week
3. Intermittent fasting
4. 1-2 day water fast
5. Water + Apple Cider Vinegar in AM and before bed
6. Biking 10-30 miles 3-4 times a week. Hills and more hills
7. Biking 20 minutes interval training. Sprinting as hard as possible for 30-45 seconds. 60 -90 seconds coasting. Do that 10-15 times.
8. Keto diet
9. Carb loading once a week
10. Coffee. Lots of coffee
11. Maca root powder every day
12. Buy and sell drums and cymbals I dont need. The stress and anxiety burns lots of calories
 

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