(I wish)I need to lose weight. What convinced me of this is that my doctor finally said he was "concerned" because my weight has been going steadily up. When I first saw him about ten years ago I weighed 171 lbs, then it was 185 for the longest time. Then crept up into the 190s when I was forced from my home and began to eat less than an optimal diet. Now I'm suddenly 217 lbs... 98 kilos... 15 and a half stone. For someone who's fairly tall, it spreads itself around a bit and I don't think people look at me and the first thing they think is "he's fat." But it does have me sucking in my stomach a bit when attractive members of the opposite gender are about. And then there's the doctor... He got me good and depressed by telling me that yes, I was still young, but now is a tipping point where I either eat better and get more exercise, get back down to fighting weight and all that, and live happily ever after in the magic kingdom, or else I'll continue to slide into fat-land, join the ranks of obese Americans with health problems related to their weight either directly, or by the chain-reaction effect of carrying around more adipose tissue than we were designed to bear.
So that does it. I'm going to get under 200 (even if it's just 199) by the end of the year, and by changing my habits, not through some starvation diet or other gimmick. Then next year I want to go from 200 to 180. I think 180 is a perfectly acceptable weight for me if it's mostly muscle and very little fat. I plan to walk, swim, jog, hike, bike, and do lots of other aerobic exercising that doesn't involve being trapped in a gym, and to eat more green stuff and less meat (darn). I don't have a problem with sweets, thank God. I also want to build more muscle, not to be a body builder, but in proportion with my body, and to aid with fat loss, feel stronger and lighter on my feet, be faster at sports (which I want to start playing again...), and basically just be a stud to the ladies. Lol, seriously though, if I could weigh about 175 or 180 and have it be mostly lean muscle mass, I would be ecstatic. I guess anyone would. My appearance is sure to improve, and more importantly my cardiovascular fitness will improve. Then who knows, maybe I'll live forever. Someone has to, right?
I never even thought about my weight until recent years because I was always one of those reedy kids who was tall and really thin and couldn't eat enough to gain any weight. But my metabolism has slowed down considerably, and all those good eating habits I never learned are coming back to haunt me.
So then, to arms! (And legs, and abs...)
13 comments:
I imagine this subject must occupy the minds of around 50% of the Western world these days. The obesity problem in Britain is now on a par with the United States, thanks to good old McDeath's and similar, and lack of exercise. My diet is pretty good and my weight has only fluctuated around 5lbs for most of my adult life, but I'm definitely guilty of a lack of exercise, particularly over the past year.
In terms of diet, I find the best for me is fairly high protein; I rarely eat meat, but lots of fish, veggie substitutes, cheese and eggs, loads of vegetables, salads and fruit but keep the starchy carbs to a minimum. I rarely eat bread and only small amounts of pasta, rice etc. Maybe if I exercised more I'd need more of this stuff? Walking is about it these days. Also you need to bear in mind that if you start any exercise programme, you'll be building lean muscle tissue which weighs more than fat, so don't be discouraged if you don't see lots of difference on the scales at first. You'll know it's working when women start following you home and hanging around your back door for saucers of milk.
Now I feel really guilty and will have to do the beautiful but exhausting walk down into the village and back. The hill is a killer.
Agreed about muscle weighing more than fat. I really want to lose excess fat and gain muscle, but it's a bit harder to measure that ration casually, which is why people tend to use weight figures as their goal. But obviously at the exact same weight two people could be in radically different "health" shape.
Your diet sounds yummy and nutritious. Any chance of coming over here and being my personal chef for a few years? Seriously, I need to eat much more in the way of veg and salads and fruit. I don't generally eat pasta, but I do eat sandwiches which have bread, condiments, and meat. The lettuce and tomato are nice but don't really make up for the fact of the other components being starchy and fattening.
I've got loads of nice places to walk, probably like your area, so there is no excuse not for me to start out at least doing that. I'm setting a goal for myself to do a one-hour walk 5 days a week. Yes, that's how out of shape I've gotten. I used to run 5k 5 days of 7, but that was about 50 lbs ago. Anyway, once I've proven I can stick to walking regularly, I'll gradually add on more activities, and longer durations/more intensity.
One of my primary goals is actually not to re-injure my back for the umpteenth time. I always hurt my lower back whenever I do anything unusual; the price you pay for letting things slip this far. Just a week or two ago I did it again just picking up bags full of laundry, and my doctor told me I have a torn ligament, not just a muscle pull. I'm on muscle relaxants and anti-inflammatories, and he said I need to be very careful not to reinjure it while it's healing, so that precludes any exercise for the next few weeks (he said 2 to 6, which is a pretty broad range). But I think in a week or two I can start walking flat areas and go gently and see how my back responds to that. The body ultimately dictates what you are able to do, not the mind.
It's frustrating, this cycle of aging, fattening, injury, and the rest but I know people worse off than me who've changed their lifestyles for the better and seem happier for having done it, so I know it can be done and that the doing is worthwhile.
It can be done. I used to hover around 200, now around 180-183.
Nobody believes me when I say this, but it doesn't much matter what you eat, within limits, it's how much. It all boils down to "less calories eaten than burned == weight loss".
Just look at all the different diets that have been proposed by "experts" over the years. Everything from no carbs to nothing but carbs etc.
Then exercise makes it healthy weight loss.
And yes, you can walk without hurting your back, just be careful you don't trip and fall. DON'T jog for a while. Too much bounce.
Go for it. The women will be chasing after you like hounds after the Fox,
Thanks for the support, and I totally agree about the calories in vs. calories out point. You can't change the laws of physics.
But, certain foods (fish, broccoli, etc) do have certain other health benefits outside the weight loss conversation, like cancer-fighting antioxidants and depression-fighting Omega-3 fatty acids. So the composition of your diet is important, but not in the weight loss sense that so many fad diets tell you it is.
And exercise is one of the few things in life that is all positive (once you get out the door). Increased metabolism, cardiovascular health, appearance, mood, self-esteem, and on and on).
Yeah love the idea of being your personal chef. A winning combination of food creativity and being able to be bossy!
What's the going rate? :-)
It would have to be the "Wimpy" plan. You know, pay you on Tuesday for a hamburger today. Did you guys grow up watching Popeye?
I wish I *could* afford a maid, a chef, and so on. Life would be much neater and healthier if nothing else.
Yeah.. I'd love someone else to clean the kitchen after my creative happenings, or iron my clothes. What a waste of time that is! But I'd be hopeless with a maid. I'd feel sorry for her and keep making her cups of tea or sardines on toast.
I loved Popeye. As a child all the domestic violence just flew right over my head, and I'm all for the promotion of lovely spinach!
I actually attribute my love of spinach as an adult to all those Saturday mornings spent watching Popeye.
Did you ever figure out why Brutus was suddenly called Bluto the next season? That confused me as a kid.
That woman eats grass and minnows, until she visits me then it's just pasta, beer and dog ends all the way. Still, look forward to the idea that most folk, male or female, between your age and mine put on weight. That thickening of the torso is almost inevitable, but it can be limited and kept at bay for some time. Eating is such a personal thing, there are almost no definate rules, just very good guidelines and boundaries. I used to weigh 145 lbs at 30 yrs, looked fit and lithe. Now it's 170, look very stocky and hate it every day I see it. Booze, occasional binge eating, snacking on bread, less exercise. All adds up. Fortunately, I just got more and more handsome and debonair to make up for it. As for attracting women, can I recommend the old cosh and chloroform routine. Still works wonders even in this allegedly post-feminist world.
Here's a way to eat so that you will lose weight and not be hungry.
3 meals a day (plus 2 "elevensies" - in between snacks) that include a "palm" portion of lean meat (6 oz), 1/2 cup starchy food , and a lean veggie (at least a cup). In between the 3 meals have a starch. You won't feel hungry, but your grocery bill might be more, so be careful what you buy (stick to eggs, tuna, a bag of chicken tenderloins that you can take from your freezer and cook frozen!).
Ideas for meals: eggs, egg whites are super low in calories.
You can have 1 egg and 1 egg white and make an omelet or scrambled eggs and add your vegies into it - a cup full which could include bell pepper, onions, tomatoes, mushrooms, a little grated cheese (so you don't have to feel slighted in the cheese area). Have a slice of whole grain bread - like Alvarado St. bread - almost no filler, or brown rice.
Lunch could be a chicken or canned tuna or salmon salad (cheaper than fresh fish for now), but get fresh fish when you can of course, just a small portion (6 oz) of salmon wouldn't cost too much and only buy the wild salmon. It's easy to make a meal size salad - a couple cups of dark green lettuce with a variety of lean and starchy vegetables and protein.
Dinner could be a hot meal with lean meat (6 oz), rice (1/2 cup), and broccoli. Substitute Lean Cuisines when they're on sale or when you don't feel like cooking.
Eat rice cakes or a starch (whole grain) in between meals to keep up your energy and so you won't get hungry.
Important point here is to eat often so your metabolism keeps going. EFA oil to add to your salad and nonfat salad dressing helps too along with exercise - even a small walk several times a day to start.
You may gain a pound or two the first week, but then you will lose consistently and only lose fat, not muscle mass. It's a "diet" but it's also a life style change. You can do this forever - don't skip meals if you can help it. If you cheat, it's okay, just go back to what you were doing for the next meal, and so on. You will also add fruit to your diet after a few weeks (like an apple a day).
Drink a lot of water, go easy on diet cokes.
I have eaten this way and my weight doesn't drop quickly but every week if it drops 1 or 2 lbs, then you are doing fine. Keep this up and you will lose as much as you want IF you keep eating this way. Once you have dropped a few lbs, add a fruit a day, more veggies, potatoes, etc. You actually eat more as time goes on, but you're eating the right foods! and are unlikely to binge eat if you don't let yourself get hungry (that's when it's easy to cheat - your brain turns to mush and you go get a pizza. But like I said, you can and probably should cheat once a week - just go back on. This is permanent weight loss and not a fad diet, so it's not quick. It may take 6 months to lose what you want. You will keep your muscle and burn the fat though.
Foods to avoid except in tiny amounts: cheese, butter, peanut butter, chips (lowfat popcorn is a blessing in this diet - make it one of your in between meals - 1/2 bag per meal), sweets.
You can still have coffee or tea or diet coke, but don't forget that water! 8 cups is not that much really. You could have a pitcher of water in your refrig for your day's worth. Add crystal light if you want to add flavor.
Hey, get this dude. Am reading a book about the potato famine (cheery stuff)It states that the average working rural Irishman ate up to 14 lbs of spuds per day!!!!!
Apparently, this diet lacks only vitamin A and fats, supplied by buttermilk. This was able to sustain a bloke so well that the average height weight build and health of the Irish army recruits at the time was better/higher than the English. So there's your new diet. Enjoy!
Thanks for all the tips everyone, they sound very boring.
And Rex, I don't suppose french fries count as spuds...?
Anyway, I will take time to "digest" all this information here and probably just come up with my own plan or method in the end.
Again, thanks for the 'feed'back. Ho ho ho.
I'm 198lb as of AFTER dinner today and it's still October. Now I just have to keep it up.
I've been keeping junk food to a bare, bare minimum, eating mostly salads and sandwiches, and soup. "Normal" things.
Still indulge in cheese a bit much, but what it life without cheese. It's to me what ice cream is to so many people.
Still drinking soda, but switched to diet 3/4 of the time, and actually drinking water in between.
That's about it. Nothing special really. Have to increase my exercising and I think the way I've been eating will be fine. I can probably even work some extra protein back in eventually since I'll need it to build muscle. But first the exercise.
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