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Trimming the Pounds...any advice?Posted Friday, May 16, 2008, at 1:38 PM
I have recently been trying to lose weight and get back in to better shape. I was a 3 sport athlete (I use the term athlete loosely) in high school and still participated in sports and activities in college. I was in pretty good shape. I have put on 70 to 75 lbs since my "playing days" ended.
I have recently (since Jan 1st) lost 25 lbs in my quest to lose, but I am beginning to hit the wall. I do not desire to be a long distance runner or compete in a triathalon, but I would like to be able to run around the yard with my kids and not take 5 minutes to catch my breath. I know I should eat better, and I have stopped eating as much and have cut out soft drinks. I just do not like salads or most of the other healthy foods. I have also started walking, and I am slowly building in running. I am looking for long term as well; not just to lose alot of weight and then gain it back. Any suggestions...? Comments Showing comments in chronological order [Show most recent comments first] |
Kenneth Parker is a local real estate agent.
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JUST WATCH YOUR CALORIES AND KEEP THEM THE SAME EVERY DAY...AND WALKING AND RUNNING IS GREAT...I HAVE ALWAYS BEEN TOLD THAT A SLOW LOST IS MUCH BETTER THAN LOSING VERY FAST...YOU KEEP THE WEIGHT OFF BETTER..ALSO GREEN TEA IS VERY GOOD FOR YOU WHILE LOSING WEIGHT..I DRINK AT LEAST 3 CUPS OF HOT GREEN TEA A DAY...YOU WILL HIT A WALL THAT YOU DON'T SEEM TO LOSE ANYTHING FOR A COUPLE OF WEEKS..BUT DON'T WORRY IT WILL PICK BACK UP...IT IS BEST TO ONLY WEIGH YOURSELF ONCE A WEEK..1ST THING IN THE MORNING IS THE BEST TIME TO DO THAT..ALSO TRY DRINKING A BOTTLE OF WATER ABOUT 30 MINUTES BEFORE A MEAL...YOU DO NOT HAVE TO CLEAN YOUR PLATE EVERYTIME YOU EAT...DO NOT EAT UNTIL YOU ARE STUFFED...WHEN YOU FEEL THE HUNGER GO AWAY THEN PUSH YOUR PLATE BACK AND STOP..I LIKE TO KEEP POPCORN ON HAND WHEN I FEEL THE NEED TO HAVE SOMETHING..A COUPLE OF HANDFULS ALWAYS DOES THE TRICK FOR ME...NOT BUTTER POPCORN...BEWARE OF THINGS THAT SAY FAT-FREE..READ LABELS..THE BEST OF LUCK TO YOU...
Try to drink at least 8 glasses of water every day, try to reduce your intake of breads, do get in the habit of eating more fresh fruits and fresh vegetables, reduce your intake of fatty red meats, pretzels, rice cakes, pickles, etc are low cal snacks. Think positive! Good Luck!
It's also good to eat a handful of nuts 30 minutes before any meal. Never skip breakfast. And it's best to not eat after 6 in the evening. The reason for eating something like nuts before a meal is because it takes your brain 20 minutes before it realizes you have something in your stomach. Eating the nuts will guarantee you eat less of the meal and in turn lose weight. Also, if you don't get enough sleep at night, it could cause weight gain. You should try to get at least 6 hours every night. I have a book that tells all this stuff and it has been great! And if you are doing exercise, you burn more calories when you exercise on an empty stomach and if you do like 20 minutes at a time 2-3 times a day and 2-3 times a week. I hope some of this helps you! Good luck!
One more thing, adding fiber to each meal is great for losing weight. You can use the BeneFiber or fiber pills, chewables...etc. Green veggies are rich in fiber if you'd rather take it that way. Not necessarily salads, though. Broccoli is one of the best foods for fiber. And if you decide to have a salad, it's better to eat Romaine lettuce instead of the iceberg. The romaine has less fat and calories! It will also help your digestive system. Good luck--again!
Kenneth welcome to my world. I have been out of school for 29 years and have gained 180lbs since I graduated in 1979. My 30 year reunion is coming up next year and I have a lot of work to do. Kenneth the only true answer is to eat sensibly and exercise. We are both in the Real Estate business and it is hard to make time for ourselves but that is clearly the safe way and the only way it stays off.
Try water exercises and horseback riding,too.
Focus on what's desirable of what you need rather than what's damaging of what you want.
Reading labels is GREAT advice.
Why pay extra for less flavor and the same (or more) salt,fat and calories?
When in doubt,eat from the old-timey recipes.
Folks didn't always have an unlimited acess to meat and sugar.
They knew how to make what they had be the stuff of dreams long after those meals were over.
Remember that fitness (flexibility,bone density,aerobic conditioning,strength,etc.) matters more than whether your body matches this year's swimsuit models.
Today I read about the people of Okinawa, Japan. They have the most per capita people over one hundred years of anyplace on earth. They have a custom of stopping a meal when they are eighty percent full. This leaves them feeling completly satisfied after the twenty minutes it takes for the brain to get the signal of satiety. I think I'm going to start trying this idea. I wonder what eighty percent full feels like. I don't think I've ever stopped there.
Kenneth,
I am a personal trainer and weight management consultant and I agree with what most posters are saying.
One thing is certain ,you must create an energy deficit to lose weight. Simply put, calories in must be less than calories out.
DO NOT exercise on an empty stomach as it will leave you weak and unable to exercise at the desired intensity. There are more detailed physiological reasons with which I won't bother you. Too many myths proliferate in this industry , even by so called professionals.
Make sure you are walking and/or running AT LEAST 30 min and work up to an hour if possible.
Just as important, you must incorporate resistance training, whether it be body weight or some external resistance. Start with 12-20 reps (or to volitional fatigue), using all major muscle groups (chest,back,quadriceps,hamstrings,glutes,biceps,triceps,shoulders,calfs,abdominals, and lower back). Increase to 2-3 sets once you acclimate. 2-3 days per week will suffice. Never work the same muscle group on consecutive days.
Hope this helps.
Try not to eat anything out of a can such as soups, stews, ravioli. Eat fresh vegetables as often as possible and get some good red wine. The French eat more butter and sugar than anyone and look at them. Last, portion control. Most meals served while eating out are at least twice a normal serving. Just use some common sense and you will succeed. At snack time, instead of a Twinki, try an apple.
You would be surpised at how much you will lose just by cutting out sodas even diet ones and replacing them with water.
I just calculated my calorie intake and almost died in shock. Today was 13,000, and I must have one hell of a system because I weigh in 165 lbs at 6 feet, and I will be 38 years old on Monday.
Weight Watchers... Replace all sweetened or diet drinks with water or unsweet tea. You will instantly lose 10 to 20 lbs if you are a heavy soda drinker. Limit alcohol. Eat white meats, like chicken and turkey as it takes the body only 24 hours to digest those as compared to two-three days for red meats. Still, the largest majority of empty calories come from liquids... I don't see the need for daily exercise. Walk/jog/run an hour a day, three days a week at a steady pace, nothing too intense though.
After all, calories are what gives the body energy, just loading it up with healthier foods will enable the body to function more effectively, balance your digestive system and get you on the track to continued success.
I agree.weight watchers is great.You have to "log"everything you eat.
I did find an article online that for me turned out to be true..diet sodas will make you retain fluid.Drink lots and lots of water..Good Luck
Walking/jogging or any type of cardio should be done most days of the week.This is the recommendation from both the American Heart Association and the American Council of Sports Medicine
Plant a garden. That way you get real fresh vegetables and you know where they came from. Also, gardening is hard, physical work. I started a garden this year, and just from working in that I've lost about 9 pounds this month. Nothing else has changed in my routine. I eat the same foods, and same portion sizes. I just decided to get up off my duff and do something physical and productive. I can't wait to see if I continue to lose thru the summer, just working in the garden and doing other physical laboring tasks. I find real work more satisfying that walking around the block. At least with gardening and other laboring tasks, I can see what I've done. A walk around the block just gets me back where I started. HA HA!
What I tell my patients:
Go to www.eatright.org for basic nutritional information, caloric requirements and food groups.
Count calories...more out than in as others have said.
Go to bed hungry, or with an empty stomach. You burn fat while you sleep! This is tough, but with discipline it can be the most important step.
When starting out, a simple walk for thirty minutes a day does wonders for your body and for the quality time you spend with one you walk with!
This easy recipe for a healthy mind and body provides the foundation and confidence for moving on to loftier goals like a running, weight training, etc.
Tons of great info here folks... Impressive.
I just want to recommend all natural foods, limit your intake of HIGH FRUCTOSE CORN SYRUP, found in everything from gums to fruit juices... It is a sweetener with a longer shelf life than sugar, so companies prefer it. Europe and most other developed countries understand it is unhealthy therefore it isn't allowed (at one time it was banned in the U.S. as well)...Our brains can NOT relay the message to our stomachs to break this down and convert it to energy, instead it stores it as fat (and once the body stores fat, it becomes harder to lose). Just avoid anything with that ingredient.
Also, research the chemicals used to compose "calorie-free" sugars... Those trick the body into not realizing calories are being consumed, so diet drinks are not a healthy alternative.
Organic gardens are the most amazing things you can do to not only lose weight, but enjoy overall health.
I drink roughly 80 oz. of filtered water a day (sometimes much more)... If you don't enjoy water, learn to love it.
Thank you for all of the advice. I think it is all great. The main thing is being disciplined to MAKE the time and exercise as well as eat right. Having a partner to work out would make it easier, but the wife is with child right now. After the baby we plan to start walking together.
I also have weight equipment to lift weights but it is in storage at the moment. Keep the advice coming and hold me accountable if you see me out. Knowing other people are pulling for you helps sometimes too.
nmonajjem, I have been drinking water before bed. Is this not good since it satisfies the empty stomach feeling? If anything it may not be good for my sleep. Those frequent trips to the bathroom can be rough on the sleep.
Kenneth,
It would be even better if your wife began walking with you NOW,of course clear it with her ob/gyn esp if she is far into the pregnancy.
The exercise will improve energy levels for her now and toward the end of her pregnancy. If you have questions,feel free to email me at smallsteps6@yahoo.com.
Of course, you can (and should) drink water anytime, even at night. For those who do not have water retention illnesses (renal failure, congestive heart failure, etc) my general rule of thumb is: If your pee doesn't look like water, you are not drinking enough water.
Gottago, She does try to walk with me now, but with the boys we all have to go together. I find that good for a family stroll but not my exercise. They are small and a little slow. I also tend to worry about them the entire time. I tend to do that.
She is due in Sept. and has had some issues with the past pregnancies and blood pressure issues. We walked the other day and her legs began hurting. Hopefully, we can all go soon and get exercise as well as a little family time. I will take you up on the email sometime soon. I hope to be back to lifting and may need some more advice.
Kenneth, I'm glad you decided to blog about this. I'm getting ideas to help me too! Gottago, I'm going to go with you on the empty stomach thing. I read that you burn more calories if you exercise on an empty stomach, but you are a Personal Trainer and that was a book. Thanks for clearing that one up! Do you have any advice for targeting problem areas?
Candason,
Keep in mind you can never spot reduce. But by monitoring your diet, making sure you are getting the daily recommended exercise requirement, and by consuming less calories than you use( but not overly restrictive), you will see your body composition improve. Strength training works wonders in improved appearance and has the benefit of a slightly improved resting metabolic rate. It also helps reduce age related muscle atrophy and reduce bone loss.
Thanks! I'll keep that in mind. I don't really do strength training--unless yoga and walking count. I don't lift weights or anything! Should I start lifting weights?
Candason,
Yoga does have a strengthening component, especially the warrior series, plank series, and parts of the sun salutations. It must be noted that these are isometric contractions which means strength gains only occur at that specific joint angle.
A full range of motion is necessary to achieve musculoskeletal fitness. You can use your own body weight instead of weights if you are a beginner. Squats,lunges,pushups, pullups and abdominal crunches are all examples of appropriate exercises. If you have any injuries or pains check with your doctor first.
Ok. I have the warrior series. It's slightly hard to do it because I have a bum knee! But I get through it for the most part. I have to hold on to something because my balance is no good. It's a work in progress! I love the stretching. It feels great after I get done. I'll keep your tips in mind while I'm exercising! Thanks!!