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I've been feeling the need to make some big health changes in my life, so I recently went to the doc just to make sure I'm healthy enough to start an exercise program. He said my health is essentially good, but my weight is something I really need to work on. I'm 41, 6'1" and about 265lbs. I've had a number of friends that tried different diets, and they all had success initially, but they all went back to their old ways. So discouraging.
I've come to the conclusion that I really don't know how to eat. Mike Pipes, and any others who have made big changes in health and weight loss, where should I begin?
My mind wanders. And that's not a good thing, 'cause it's too small to be out there alone. Posts: 3129 | From: Tooele, UT | Registered: Mar 2005
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The secret is exercise Russ. Think Mike will back me up on that one!
It's not the calorie intake so much as your ability to burn them off. Simple walks to start with, then jogs every day will burn it away.
Stay off "junk" food, saturated fats and eat regular. Lots of fresh fruit and vegetables and red meat.
NO SNACKS!
If you are thirsty ... drink water not carbonated sugar loaded things like Coke. Diet Drinks are a myth. Fresh water. Even better ... pure fruit or vege juice ... buy youself a decent blender.
Don't kill yourself to start with the exercise bit. The over effort will turn you off real quick. Just do 20 minute walk around the block. When you feel comfortable with that make it 30 minutes and stride out a bit. Set MINOR goals they easier to achieve and you will be suprised how quickly the pounds drop off.
At 160 lbs I weigh 10 lbs more than 40 years ago ... problem is it seems to be concentrated in my gut! Middle age spread?
[ June 04, 2007, 03:50 AM: Message edited by: Jon Butterworth ]
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Forget the diets.Just eat less. I never seen a fat POW. It's good to feel hunger pains throughout the day. It's normal. Right now I'm hungrey, but too bad. Being thin is much more important. And I don't mean thin, unhealthy. And eat less meat. we should not be killing so many animals just to feed our bellies. I love a good steak or chop every now and then, but most people eat meat more than 2 times a day. And stay away from processed foods and stupid diet sodas. And do what Jon says, exersize. More that butt!
-------------------- Signs by Alicia Jennings (Mudflap Girl) Tacoma, WA Since 1987 Have Lipstick, will travel. Posts: 3816 | From: Tacoma, WA. U.S.A. | Registered: Dec 1999
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1. Hydrate regularly. An easy way, would be to set a jug on the counter with say 1/2 gallon (or more) of water. At the end of the day it should be empty.
2. Exercise. Start by walking briskly everyday, at least 2 miles. (then exercise more)(cycling, running, hiking, kayaking). Breathe, breathe, breathe.
3. Eat sensibly. More frequent, but smaller meals. An easy way to control portions is to prepare your meal (smaller portions), put all of the food away. Go sit somewhere with your meal and a tall glass of water. Less likely to snack through the meal. Five small meals a day, is better than three large ones. Eat a mix of foods. Avoid sugar drinks.
4. Breathe in, breathe out.
5. Stretch.
Watch your lifestyle improve overall. Better energy, better mood, more creativity, better sleep.
It's all good.
Peace, Bob
[ June 04, 2007, 08:30 AM: Message edited by: Bob Kaschak ]
-------------------- "The 3-4 minute mark of "Freewill" by Rush.
Bob Kaschak Artisan Sign And Design Peru New York Posts: 1873 | From: Upstate NY | Registered: Jul 2002
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I agree, dieting alone will not do it. You need both excercise and healthy eating (and you don't have to be hungry if you eat right) need to work together.
Staying off carby stuff is key for me. Breads, pastas, rice, all that fun stuff. Substitute the carb sidedish for a big side salad instead.
What I've learned about carb eating is it's a fat burner blocker. When you eat bread, your body burns off the bread. If you don't eat the bread, your body goes right to the body and burns off the fat.
Starve your body of the bad carbs. And if you do sneak in a carb, ensure it has protein with it.
I manage to stay around the same weight, and I don't deprive myself of stuff. I have never really been that much over weight in my life tho. I do watch what I eat, and luckily, I enjoy healthy stuff.
My advice would be to stay away from the "diet" mentality, and make whatever changes you are about to make something you can live with for a lifetime. It'll be gradual.
There is a difference between maintaining your weight, and losing weight tho. When you are wanting to lose weight, you will have to cut back on the calories, and some carbs, and up the exercise.
Any good cardio exercise will be your best friend for a number of reasons. It'll boost your metabolism, so that your body actually works off calories more efficiently, even during the day when you are doing ordinary mundane activities.
It'll make you naturally want to drink more water, because you'll be thirstier after a good workout.
You'll have more energy, and you will naturally be more conscious of your eating.
Good luck Russ, Once you get on a healthier path, it'll get easier. It really is addicting.
We'll be looking forward to your update, and will be here as support for you.
~nettie
-------------------- "When Love and Skill Work Together ... Expect a Masterpiece"
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You need to start by eating REAL food, not diet this, low carb that, low fat, bla, bla, bla. That is all marketing hype to sell their product to the unknowing. You don't want over processed fake food with a list of ingredients you have no idea what they are. I never look at the calories, fat, carb count etc. only the ingredients or lack there of ingredients. My philosophy is, if the ingredients are not simple wholesome food that I know what it is, I don't buy it.
Eat (what you want) in MODERATION though. Ex: if you crave some ice cream, that is fine, buy something like Bryers natural vanilla or chocolate, very minimal ingredients in those.
Thing to eat regularly: fish, chicken, (beef or pork on occasion not daily) eggs, veggies, brown rice, fresh fruit, salad, nuts, butter-not margarine, olive oil, etc.
All other junk (over processed) foods and soda should be avoided but an occasional lapse will be FINE.
I've lived by this philosophy for the last 20 years. I'm 39 now and have managed to keep my 6'2' frame between 185-190lbs. Believe me, the fat gene runs in my family and I could easily push 250lbs. on a reckless diet. A diet is something you habitually eat, not a temporary change of course to lose weight, that you will eventually just put back on. Also move away from the computer screen and go outside and get some fresh air. Find an outdoor activity that you enjoy, that makes you sweat. This way it doesn't seem like you're actually on a workout schedule, just doing something you enjoy......Good luck, you can do it and will someday wonder how you ever lived the way you use to.
The biggest thing is going to be eating nutritious foods, limiting empty calories like sugar, alcohol, or anything else that deep down you know isn't the best thing to consume, and portion control. The body knows exactly what it needs to do, all you have to do is give it the right nutrients and it will take care of the rest pretty easily.
Start off with small changes.
Say if you drink a couple cans of coke every day, replacing them with water (or even diet soda is OK) will account for almost 3lbs every month!!
If you like eating meat, I have great news. Keep eating it! Just keep the portions to 4-6 ounces instead of 12-16. Choose leaner cuts of beef, chicken breast, fish, turkey breast, pork is fine too.
Don't get too restrictive with calories though, that will drive you insane. I'd say shoot for 1800-2,000 calories per day, and if you're only eating lean meats, fresh veggies and no prepackaged foods you will be amazed at how full you will get. Since fresh foods rarely come with nutritional information I'd recommend Dr Phil's Food Guide. He lists nutritional information and portion sizes for *everything* in that book.
A lot of people say eating 6 smaller meals through the day will keep your metabolism going but the difference is only minimal. The real benefit to eating like that is to keep the blood sugar level from swinging which keeps you from getting hungry, and you'll have more energy simply because the energy isn't being zapped for digesting a stomach full of food. Also look at a baby's feeding schedule, every 3 hours on the dot. Not a bad way for adults to eat too.
As far as exercise, I really recommend some resistance training. In fact if it came down to a choice of weightlifting 3 times a week versus cardio 5 days a week, I'd say the weightlifting will give you more benefits. Ideally though, lifting 3 days a week and cardio (walking or cycling, or anything else you enjoy) 3 days a week will give you a good starting point. Once you get a little more conditioned you can push the intensity on both and really get some results.
-------------------- "If I share all my wisdom I won't have any left for myself."
Mike Pipes stickerpimp.com Lake Havasu, AZ mike@stickerpimp.com Posts: 8746 | From: Lake Havasu, AZ USA | Registered: Jun 2000
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When things seem to get out of control, I find it helpful to make up a meals list for a few days ahead. First of all, I have a list of things I might eat for breakfast, midmorning snack, lunch, midafternoon snack, supper and evening snack. I choose things that are healthy and that I actually like to eat. Then I choose from that list for the coming days, and also write down what I need to purchase. This way you have time to think things through and avoid just habitually frying eggs and potatoes for breakfast. If you're used to eating large portions, you might also want to write down the size of each meal (i.e. 1 medium potato, 1/2 cup of nuts, etc.) It's a bit like a diet, but the differnece is that it is your own personal diet which increases the chances that you will stick to it. Good luck!
posted
You might want to buy a good quality juicer and juice fresh veggies and fruits for your lunch or breakfast rather than eating a traditional meal. It's a bit of a pia but very well worth the effort and it'll have you bouncing off the walls with energy and feeling great about what you put in your body.
I would also recommend eating about 5 or 6 smaller meals a day rather than the traditional 3; it keeps your body from getting hungry and going into "starvation mode". By the time you feel hungry it's too late and your body will store up any extra calories as fat.
Also, eat a lot more fish.
-------------------- Ricky Jackson Signs Now 614 Russell Parkway Warner Robins, GA (478) 923-7722 signpimp50@hotmail.com
"If I have seen further it is by standing on the shoulders of giants." Sir Issac Newton Posts: 3528 | From: Warner Robins, GA | Registered: Oct 2004
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simplest thing to watch for...WHAT CARBS YOU INJEST. ONLY COMPLEX CARBS...NO SIMPLE CARBS... worlds apart on how they interact in the body. stay away from the ATKINS diet....it will get your weight down but it is also not good for you in the long term. iam probably the only VEGITARIAN here....so if you choose that route i can be of some help. the good thing of a veggie lifestyle...is all the health benifits. the bad thing is that you limit eating out places. if you like veggies its good, but if you didnt eat veggies before, you wont be happy. when i went from meat eating to veggie ONLY.... i dropped 30 pounds in a little more then 60 days. was never hungry and ate everything i wanted(with out cheese, eggs, whole milk)and no meat oe fish. there are a lot more replacements available now then when i started. TOFU CRUMBLES by marjohn...sold in ALBERTSONS. BOCA makes meatless products and all are good. MORNING STAR FARMS... makes a breakfast sausage pattie and link...that are better then JIMMY DEAN'S!!!!!!!! and no fat. EGG BEATERS....still use the whites, but are good if you want to limit cholestrol. i buy a MAYO replace ment called VEGINAYES....and cant tell the diff between it and the real stuff. the juicer thing is a good idea. ONLY GET A REAL JUICER...CHAMPIONis the most affordable. couple other brands are priced outa sight. and dont do much more.look here: http://www.morekitchenappliances.com/asp/supersearch.asp
[ June 04, 2007, 04:39 PM: Message edited by: old paint ]
-------------------- joe pribish-A SIGN MINT 2811 longleaf Dr. pensacola, fl 32526 850-637-1519 BEWARE THE TRUTH.....YOU MAY NOT LIKE WHAT YOU FIND Posts: 11582 | From: pensacola, fl. usa | Registered: Nov 1998
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The only problem with juicing whole foods is that you're accelerating the rate at which they digest. That's great if you have problems digesting veggies and fruits but when you're trying to lose weight by eating a little less, you want your food to digest slower so you don't get hungry as quickly. You'll get full in a heartbeat drinking the calories because of the water content but it won't stay with you very long!
It's Chemistry 101 - pulvarizing a material increases its exposed surface area thus increasing the speed at which it's broken down.
Incidentally this is the same distinction between complex and simple carbohydrates, particularly when talking about grains.
-------------------- "If I share all my wisdom I won't have any left for myself."
Mike Pipes stickerpimp.com Lake Havasu, AZ mike@stickerpimp.com Posts: 8746 | From: Lake Havasu, AZ USA | Registered: Jun 2000
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Alicia, I went a long time with eating very little. My weight never came down even though I was eating fairly healthy...meats, fruits, grains, dairy. I wasn't really tired but just didn't have get up and go. People kept after me to eat more. When I did start eating more meats and fruits, I felt better and did lose some.
Russ, Having been on DIETS most of myweight life, I can tell you that diets get old. I would say that Weight Watchers and South Beach have been the best.
I did Weight Watchers for a year or so. WW is great in that it teaches about nutition and balance and gives you good guidelines. It also has a good support system.
South Beach starts you out going go 2 weeks without carbs and sugars so that the body can detox and get your blood sugars straightened out. This has been the best way of eating for me to lose.
And the most important is water, water, water. Diet pop is not the same either.
-------------------- Laura Butler Vision Graphics & Sign 4479 Welch Rd Attica, Mi 48412 Posts: 2855 | From: Attica, Mi, USA | Registered: Nov 2000
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My mind wanders. And that's not a good thing, 'cause it's too small to be out there alone. Posts: 3129 | From: Tooele, UT | Registered: Mar 2005
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this is my healthy "captn crunch with crunch berries" version.
toast a piece of 6 grain bread( i get mine from our bakery in town) spread organic cashew butter, drizzle organic maple butter then pile on a bunch of sliced fresh strawberries! yum!
-------------------- Karyn Bush Simply Not Ordinary, LLC Bartlett, NH 603-383-9955 www.snosigns.com info@snosigns.com Posts: 3516 | From: Bartlett, NH USA | Registered: Jan 2001
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Hiya Russ, I'm 6'1" and weigh maybe 185# and I'm always eating - all the wrong stuff too (ya, this drives my wife crazy too). This is the most I've weighed my entire life because I'm not as active as I once was or should be. I agree with Bob and Mike when they say you should eat more food more often. I've seen many people loose weight this way. You may initially gain more weight at first. But, long term (3-6 months), the weight will practically fall off. One business acquaintance lost nearly 60# in less than a year and I know several that lost 10-30# in 6 months or less.
Havin' fun,
Checkers
-------------------- a.k.a. Brian Born www.CheckersCustom.com Harrisburg, Pa Work Smart, Play Hard Posts: 3775 | From: Harrisburg, Pa. U.S.A. | Registered: Nov 1998
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I would really recommend joining weight watchers. It really teaches you HOW to eat healthy while teaching you the difference between food choices. It isn't a restricting diet, as you can still choose to eat whatever you want. They encourage lots of fruits and vegetables, fibre, protein and healthy oils. The system is based on food points. Some may think that is a pain, but when you first get started, it really helps you learn what is good for you and what is not. You learn how to read labels, it can be really amazing the difference between types of breads, etc.
Most fruits are one point, because they do contain some natural sugars. Most vegetables are free. Tomato sauces and salsa is free. Vegetable soup is a great choice and you learn little tricks like having a bowl of soup before going out to a function where they will be serving lots of goodies. You will have a certain amount of points you can eat in a day to lose weight. It is based on your current weight, so they kind of ease you into it. You can still have a steak with baked potato, etc, but you will learn how many empty calories the ranch dressing, sour cream, butter, etc add to your body in a day. Once you start learning that, you will make smarter choices and the weight starts coming off.
The really neat thing is that once you start learning this, you will crave things like fresh veggies, and fried foods will seem really heavy and a bit revolting. Seems like the body detoxes itself. You will find that pre-packages foods are really high in fat & calories, so you will start cooking healthier. Things like Kraft Dinner or hamburger helper are huge weight gainers compared to a nice meal with a nice cut of meat, a potato, a big salad and a big pile of fresh cooked veggies.
Sorry to go on and on, but you mentioned not knowing how to eat, so I really think this plan would be good for you. You also attend meetings, so you do have to be accountable for how you have done that week. Sometimes I'd blow it on the weekend, so I'd eat really healthy on Monday/tues so my weigh in would be okay! You will meet others with the same questions as you and share tips on what to eat and what are some good satisfying snacks.
They also encourage exercise, and you are awarded extra points for how much exercise you get in a day. I never "used" the extra points because I was eating enough anyway.
posted
Another trick is to have a small healthy snack about a half hour before your meal. It takes at least a half hour for the stomach to tell the brain that you've had enough food. The snack accelerates that info transfer and you'll feel full enough with less food at each meal.
Eat breakfast. Most overweight people skip breakfast. You need to kick up your metabolic rate when you first get up. A big glass of water when you first get up is important too. Remember, you've gone all night with nothing to drink.
And finally, calories in calories out is so true. Exercise, even if it's just walking which by the way is one of the best. I read an interesting article about our three hearts. Yep, one in your chest, one in each foot. Walking pumps blood up to keep it from pooling in your legs.
-------------------- Dave Sherby "Sandman" SherWood Sign & Graphic Design Crystal Falls, MI 49920 906-875-6201 sherwoodsign@sbcglobal.net Posts: 5397 | From: Crystal Falls, MI USA | Registered: Apr 1999
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Another important move is to go shopping with a list and buy ONLY what's on your list. Don't throw in those chips and soda cans, don't even go down that aisle. You will not cave in and eat certain foods if you don't even have them in the house. My girls complain sometimes about having nothing to eat in the house(yeah right!), but I refuse to stock up on ice cream and cookies and the like. If I have it-I will eat it. Guaranteed!
I like oatmeal for breakfast. A little makes me feel full for a long time. I add a handful of blueberries or eat some fresh fruit with it to balance grains,fruit and dairy. Smoothies with soy milk are my favorite. I don't mind the soy milk this way. I add some yoghurt, half a banana and whatever fresh fruit I have on hand. Needs no sugar. Also a table spoon full of Mega Greens http://www.sangsters.com/nlm/megagreens.shtml and either oat bran or ground flaxseed to add fibre. My "smoothies" are actually not very smooth, I don't want to run it too long in the blender.
quote:Originally posted by Russ McMullin: I really appreciate all the feedback. I've printed your suggestions, and I'm going to start making some changes.
Breakfast foods are some of the hardest things for me to come up with. What constitutes a healthy breakfast?
Pretty much just an even balance of a grain (carbohydrate), a protein source (eggs, turkey breakfast sausage patties/links or turkey bacon) and even a little fat (the fat in eggs is good). If you want to get into math, break it up so 40% of the calories are from carb, 40% calories from protein and 20% from healthy fat sources.
This is my typical breakfast below. The eggwhites I use are from cartons as I don't like throwing all the yolks away. Figure let the processing company toss 'em or find some other use for them. Sometimes I skip the eggwhites then use two or three whole eggs instead.
My breakfast is my largest meal since I workout the hardest in the mornings.
Now if you don't do your exercise in the morning you might save the banana for a snack in between breakfast and lunch to spread the carbohydrates out a little more. Because I workout pretty hard I load the carbs up a bit right around my workout - they aid the body in recovering faster and because I've depleted all energy stores from working out, nothing will get stored as fat.
posted
also something else to keep in mind. it takes 21 days to make or break a habit. if you gradually change your eating habits by elimating the bad stuff you will find by day 21 or maybe even earlier you won't even crave those bad foods. exercise is key for me. try to find something you really enjoy...even if its just hiking in the woods...as long as you're moving you're doing good!
-------------------- Karyn Bush Simply Not Ordinary, LLC Bartlett, NH 603-383-9955 www.snosigns.com info@snosigns.com Posts: 3516 | From: Bartlett, NH USA | Registered: Jan 2001
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but look where you live!!!!!)))))))))iam from the panhandle of west by god......i can pick on ya...... jerry, i knew there was somthin i liked bout you!!!))))))))) iam a LACTO-OVO for the most part but recently moved to a closer VEGAN intake. my cholestrol was up so i stopped eating cheese and egg yolks. i still love whole milk(grew up on a dairy farm)and do EGG-BEATERS. russ try the MORNING STAR FARMS SAUSAGE & egg beaters.....whole wheat bread and with EARTH BALANCE non butter.
-------------------- joe pribish-A SIGN MINT 2811 longleaf Dr. pensacola, fl 32526 850-637-1519 BEWARE THE TRUTH.....YOU MAY NOT LIKE WHAT YOU FIND Posts: 11582 | From: pensacola, fl. usa | Registered: Nov 1998
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Russ I too have to make a life changing decission and I went through an ECG,ECO, blood tests,chest x-rays.I have tried many,many diets too and without great results.Mike has a teriffic plan and is a proven one.Six smaller meals and exercise but if your not a runner now "DO NOT RUN" at your weight the only thing that will do is create leg and knee damage.There goes your program.lets keep in touch and monitor each other.My height 5':10" weight 314lbs.thanks Randy
-------------------- Randall Campbell Randy's Graphics, 420 Fairfield N. Hamilton Ontario Canada Posts: 2857 | From: Hamilton Ontario Canada | Registered: Jan 2002
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Again, I really appreciate all the excellent suggestions. I tend to have a glass of orange juice and some toast in the morning, which really comes down to lack of planning. I need to get up earlier so I can put a better breakfast together, and I should probably be exercising in the morning as well.
Randy, I know what you mean about running. For now I will ride my stationary exercise bike, or walk. I don't need the stress of injury to hinder my progress even further. I will start reporting my progress, assuming it's good.
My mind wanders. And that's not a good thing, 'cause it's too small to be out there alone. Posts: 3129 | From: Tooele, UT | Registered: Mar 2005
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I haven't wanted to post in a few months because I have been a badddd girl.The 25 1/2 lbs I took off last year, all but 8 slowly sneaked back on. I went back to South Beach diet and took 2 off two weeks ago.
I then read on Yahoo news how eating eggs in the morning will help cut caloric intake and lose weight. A study group fed women two eggs, two peices of toast with gobs of jelly and they eat on the average of 267 colaries less a day. thats 2.25 lbs a month. The reason is that the eggs seem to stay with the women longing and so they ate less.
I started eating eggs this week and have lost 6 lbs. 9.5 more and I'll be back where I was last year in Aug.
-------------------- Laura Butler Vision Graphics & Sign 4479 Welch Rd Attica, Mi 48412 Posts: 2855 | From: Attica, Mi, USA | Registered: Nov 2000
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Laura, it's the healthy fat and the protein in the eggs that sustains a fuller feeling longer. That's why I always eat eggs and oatmeal for breakfast, even the oatmeal has a little healthy fat in it.
I'm back on a measurable losing trend again, 4lbs the past week. I had to tighten up my nutrition again. I normally eat 90% healthy and nutritious foods but now it's that last 10% I had to replace in order to get results.
-------------------- "If I share all my wisdom I won't have any left for myself."
Mike Pipes stickerpimp.com Lake Havasu, AZ mike@stickerpimp.com Posts: 8746 | From: Lake Havasu, AZ USA | Registered: Jun 2000
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Hi Russ, I hope the health program is going well! Things I have found useful so far: lots of fibre, lots of water; cutting out sugar and refined flours; planning to snack often on small amounts of healthy stuff I like; smaller meal portions; waiting 20 minutes or so after eating that small amount to avoid the panicky gorging-type eating I had fallen into; walking, with a bit of 'jogging' when possible, with an eye to running in the future. Entered a 5k (3 miles or so) event for August to 'train' for. In February I discovered I had early diabetes. No fooling around anymore with fad 'diets', plans and such, a real boot in the butt it is, so the first thing was 'NO SUGAR' which I thought would be torture for an addict like me - but once you get used to it it's surprising how easy it becomes, and how the natural sweetness in foods seems so sweet. I had a breakfast ritual of tea with 2 sugar and 2 toast with peanut butter - now it's down to just the tip of the spoon of sugar in the tea, one piece of ww toast with 100% peanut butter (It's amazing how much icing sugar and stuff they put in normal PB) so I still have 'my' breakfast,and it's now relatively healthy. Another breakfast I enjoy is fibre cereal with lots of blueberries and banana. An awareness of calorie counting helps too, though personally I find it stresses me out; so starting as I described has been good, and a more quantitative approach may follow. I had gained 80lbs since my 20's and am 40 yrs old now. I have lost almost 30lbs since Feb. and am on the road back to myself. Go for it! Don't wait for a scary diagnosis. All the best!
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