My weight loss method is exercises.
I weighed 465 pounds Oct 16, 2011. I started to diet. I weighed 404 pounds January 2015. I became a vegetarian and switched up my whole lifestyle. I weigh 255 pounds this morning. Portion control. That's what works. I've lost enough weight to know what works for me.
Update! 162 this morning..my method works for me. I am no longer a vegetarian, had to go back to meat protein due to muscle repair (I work out...a lot). Portion control and mentally telling yourself that you are going to eat to live, not live to eat works if you have discipline. I'll stop losing weight when I hit my goal of 150 pounds. Then it's all maintenance.
updateI am going back to intermediate fasting. For years (years ago) I did intermediate fasting because that was my lifestyle..not part of a weight control program. Now I am doing it with a bias to Keto meals/foods.
As I have aged,, and quit smoking I have put on 15 pounds that don't seem to want to leave with dieting/working out. So I got to thinking about 'the old me',, I was fine not eating all day,,,, but instead only at dinner with my family. It wasn't a big deal if I went out to lunch with friends as I wouldn't over eat the meal. Granted I had an 'extreme cal burning job' that I dont have now.... hence the adoption of keto foods. (as a bias).
My plan:
eat once a day-I like 'dinner time' so that is inside a 4 hour window of 4pm to 8pm
keep carbs under 20grams a day
keep protein under 40grams a day*
keep fats around 80-150grams a day
(note the above calc's leave me very little in calories-that wasn't a huge part of the diet plan,, but a needed part starting out)
I am going to closely monitor my protein intake,, if I get really hungry and 'go over' a bit I wont panic,, but I watched a British vid that mentions a diet heavy in proteins can backfire as far as cell repair goes,,once you go over your needs in protein,, its like turning off your repair system....I don't know,,, but I figure I will throw it in there anyway
In order for this to work for me,,, I will rely heavy on seasonings,, getting all of the foods on the plate at the same time instead of spreading them out like snacks/mini meals (you may want to go that route), I want the foods to be a 'meal'.
My food sources/portions are small,, (the numbers are pulled off the net & not exact)
food cal fat pro carb
avocado 300 27 4 15 (only about 5 net carbs) (small)
califlower-rice 25 .5 2 5 (1 cup)
sausage 180 15 10 1 (2oz)
spinach 7 1 1 1 (1 cup fresh)
bacon 60 5 3 0 (1 thick)
tuna 70 .5 16 0 (can)
hamburger 215 17 15 0 (3oz)
ham 100 3 15 0 (3 oz)
egg 74 5 6 1 (1 poached)
olives 50 10 0 0 (10 olives)
goal ranges:
75%fat/20%pro,5%carb 100gfat/50gpro,20gcarb
I used to do 1, or 2 or 6 days fasts for many years as a form of detox after huge family get togethers/meals (the holidays). So having a little meal 1 time a day should be a little easier.
I made 'spinach chips' awhile ago for the first time,, not bad,, may become a cheat snack I dont count. lol.
Something I was thinking about,,, maybe humans can get to the point they dont need much food to live on,, meaning food becomes less important (grocery bill massively shrinks) .. I saw a video while back of some old man who doesn't really eat much for years, he looked fine.
Anyway,,,today is day 1,, my husband will have more problem with this plan than me as he always did when I fasted before. I may need to get magnesium or other vitamins if I discover any problems. I figure 1 month or so for reasonable results. At that point my plan is to fast 1 day a week,, and 'intermediate fasting' with the 4 hour window every day with full portion meals.
My weakness is carbs,, breads, rice, potatos, pizza and pasta
tonights dinner attempt: (sausage was removed)
food cal fat pro carb
avocado 300 27 4 15 (small)
califlower-rice 25 .5 2 5 (1 cup)
spinach 7 1 1 1 (1 cup fresh)
(removed---cook the sausage then drain the fat & blot it with a paper towel) cook the cauliflower rice (its good with cheddar) mash up the avocado ,, mix everything together and make spinach rolls.
the above equals:
330ish calories (data for avocados is actually for a large one)
29ish for fats
10ish for protein
21 for carbs---I can live with that (about 11 net carbs)
decided to not go with the sausage. on a positive note,, it was decent,, hot cauliflower rice on room tempt smashed avocado with spinach 'fries' wasnt bad,, c/r was cooked with fajita seasoning. its about a mindset lol, trying to keep it simple,, this may be a standard meal for awhile. maybe tweak the avocado down due to carbs.
When you think about it it would make sense for us to naturally evolve so that the foods we eat were our medicine, and not our addiction.I read this book in 1983 when I was 25. I got it in the school library and finished it in one day. The next day I became a full-fledged vegetarian. Within 3 months my weight was down to 175-180 lbs and I was running 5 miles a day. Also, the day I read the book was the last day I had a soda. I've not had a single one in 34 years.
Today, I weigh 168 lbs, I have 9% body fat (measured 3 months ago) and I exercise regularly. This book changed my life for the better, but it has been a lot of work. I'll eat some junk whenever I want, but I don't want it very often and when I do, it's in small amounts.
However, the true key was a mind-set change of becoming a person who eats to live and not one who lives to eat. I haven't regretted it one day.
https://www.goodreads.com/book/show/1011900.Everything_You_Always_Wanted_to_Know_about_Nutrition
When you think about it it would make sense for us to naturally evolve so that the foods we eat were our medicine, and not our addiction.
Nobody is forced to eat what those companies offer. It's a choice. Choosing poorly has consequences.It does make sense, and perhaps it could have happened. Unfortunately, the food industry has intervened and set the course to their liking.
I first went to Thailand in 1998 and I saw very few overweight Thais. There were some US fast food outlets, but not many at all. The ones that were heavy were the young kids who were attracted to Mcdonald's. I've been to Thailand every year since then and I've watched the proliferation of not just the franchises, but also the entire processed food industry of the West has penetrated and been accepted by the Thais. They now suffer from the same weight and health issues as the West.
No place on this planet is safe from the multi-nationals. It's a fucking crime against humanity.
Nobody is forced to eat what those companies offer. It's a choice. Choosing poorly has consequences.
cruise any health food store and you'll see a parade of overwieght vegetarians...go to India you'll see plenty of overwieght vegetarians....go on a construction site where you'll see guys who eat steaks and chops everyday and have 10% body fat.I read this book in 1983 when I was 25. I got it in the school library and finished it in one day. The next day I became a full-fledged vegetarian. Within 3 months my weight was down to 175-180 lbs and I was running 5 miles a day. Also, the day I read the book was the last day I had a soda. I've not had a single one in 34 years.
Today, I weigh 168 lbs, I have 9% body fat (measured 3 months ago) and I exercise regularly. This book changed my life for the better, but it has been a lot of work. I'll eat some junk whenever I want, but I don't want it very often and when I do, it's in small amounts.
However, the true key was a mind-set change of becoming a person who eats to live and not one who lives to eat. I haven't regretted it one day.
https://www.goodreads.com/book/show/1011900.Everything_You_Always_Wanted_to_Know_about_Nutrition
I don't know if there is any one diet..people have different issues, but I would suggest looking into ketogenics.....for me it was sugar and carbs that were the problem....meat and veggies,..fine.. avoiding grains and sugars worked for me....cut carbs and sugars out of your diet for 2 weeks and watch how fast your cravings for sugar disappear....there is also a book you may want to take a look at called "Wheat Belly" it was written by a doctor who was a heart specialists, and who advocates cutting out all grains as a way to combat obesity and heart problems.Thanks for the replie..so can you tell me what you eat on a regular basis...I do drink diet my dew and I know I shouldnt but I do not like plain water all the time..I see everyone sayin burn more calories then you intake..i know fruits and vegetables are the key..but I feel like I would starve without meat..never tried but willing to try anything..just scared of another heart attack from low carb diet and plus its not working anyways
you may need to up your fat intake...there are ways to do it as a vegetarin as well.Thanks for the advice..I have already cut out sugars and I keep my carb intake to around 20 a day..but gonna look up that book..Thanks again..
consider yoga/meditation....your fat escapes your body on your exhale. exercise moves and tones the muscles,, but it also gets you to breath deeper/more often. when you feel like yawning,, yawn deeply and as much as you can........let the exhaust outThanks for the replie..so can you tell me what you eat on a regular basis...I do drink diet my dew and I know I shouldnt but I do not like plain water all the time..I see everyone sayin burn more calories then you intake..i know fruits and vegetables are the key..but I feel like I would starve without meat..never tried but willing to try anything..just scared of another heart attack from low carb diet and plus its not working anyways
thats great! keep up the hard workI've lost 28lbs in 7 weeks, stopped drinking pop and energy drinks, cut out as much sugar as I can out of my diet and very low carb intake, also small portion control. I do have a active job, but also added exercise bike to the evenings, instead of just slumping on the couch all evening.
Do have a low calorie subway every Friday as a treat, so this has been pretty easy for me.
I am at my lowest weight in 10 years
coolI've lost 28lbs in 7 weeks, stopped drinking pop and energy drinks, cut out as much sugar as I can out of my diet and very low carb intake, also small portion control. I do have a active job, but also added exercise bike to the evenings, instead of just slumping on the couch all evening.
Do have a low calorie subway every Friday as a treat, so this has been pretty easy for me.
I am at my lowest weight in 10 years
I've made both cauliflower rice and pizza crust...it's pretty good pizza hell you put enough cheese and sausage on anything it tastes good.@kross8 ...noticed you mentioned cauliflower rice a couple times....have you made a cauliflower pizza crust?
Love um....
Indeed...love that crust tho.I've made both cauliflower rice and pizza crust...it's pretty good pizza hell you put enough cheese and sausage on anything it tastes good.
i have not tried the c. rice as a crust.......yet@kross8 ...noticed you mentioned cauliflower rice a couple times....have you made a cauliflower pizza crust?
Love um....
I put the cauliflower rice in the dehydrator until it's almost dry, then make the crust.i have not tried the c. rice as a crust.......yet
i have to think that gluten 'overdosing' in our daily diets has a negative impact on our bodies. watching this simple video makes me wonder about goes on in our bodies when eating 'carbs' (not to mention all of the pesticides/poisons all fighting to change our chemistryI don't know if there is any one diet..people have different issues, but I would suggest looking into ketogenics.....for me it was sugar and carbs that were the problem....meat and veggies,..fine.. avoiding grains and sugars worked for me....cut carbs and sugars out of your diet for 2 weeks and watch how fast your cravings for sugar disappear....there is also a book you may want to take a look at called "Wheat Belly" it was written by a doctor who was a heart specialists, and who advocates cutting out all grains as a way to combat obesity and heart problems.
moderen humans have been around for about 200,000 years....grain agriculture has been around for like 12,000- years......I'm not sure our bodies have adapted to grains, and the results of agriculture yet. I wonder if a hunter -gather template is what our bodies are based on.
grains and sugar..seem to be the staples of the American diet,and I believe is the reasons for the obesity plauge in America.i have to think that gluten 'overdosing' in our daily diets has a negative impact on our bodies. watching this simple video makes me wonder about goes on in our bodies when eating 'carbs' (not to mention all of the pesticides/poisons all fighting to change our chemistry
excellent.....apparently you lose about 1 pound a year in muscle mass naturally once you hit 50..unless you work out.Just an update,
I met my goals and maintained them through the summer. as I read and watch really old people who still have all of their marbles I have decided to take my journey 1 more step.
Pretty much 'carb free' except for the vegetables (I dont bother counting those net carbs anymore since I hit my goals)
Intermediate faster always,, I tend to stick to a 4-6 hour window,, trying not to 'lay down' for at least 2 hours after last meal.
Other than making sure I dont load up on carbs,, I eat whatever and how much I want. (I also dont add sugar to anything and have pretty much avoided all processed foods). --yes,,I still have the sloppy cheeseburger,, as an only meal of the day--but that is more like once a month)
So, 'what's next',,, well I have decided to focus on dropping my weight another 10%,, very slowly,, I mean like 1 pound a month. Right now I am at an ideal weight,, but my activity level compared to my younger days is less,, so while I look and feel great now,, its too much to ask my body to tote around unnecessary & unneeded weight.
I am not worried about losing 'muscle' because when I look at my legs,, I have already lost some muscle mass,, so might as well get rid of any fat that is left filling in. Meantime, I plan to build/maintain what muscle I still have.
food/eating is slowly becoming more of a chore as I dont get as 'hungry' as I have in the past.
anyway,, just an update for you,, but more for me so I track my progress/journey
Congrats on your weight loss/WOE.Just an update,
I met my goals and maintained them through the summer. as I read and watch really old people who still have all of their marbles I have decided to take my journey 1 more step.
Pretty much 'carb free' except for the vegetables (I dont bother counting those net carbs anymore since I hit my goals)
Intermediate faster always,, I tend to stick to a 4-6 hour window,, trying not to 'lay down' for at least 2 hours after last meal.
Other than making sure I dont load up on carbs,, I eat whatever and how much I want. (I also dont add sugar to anything and have pretty much avoided all processed foods). --yes,,I still have the sloppy cheeseburger,, as an only meal of the day--but that is more like once a month)
So, 'what's next',,, well I have decided to focus on dropping my weight another 10%,, very slowly,, I mean like 1 pound a month. Right now I am at an ideal weight,, but my activity level compared to my younger days is less,, so while I look and feel great now,, its too much to ask my body to tote around unnecessary & unneeded weight.
I am not worried about losing 'muscle' because when I look at my legs,, I have already lost some muscle mass,, so might as well get rid of any fat that is left filling in. Meantime, I plan to build/maintain what muscle I still have.
food/eating is slowly becoming more of a chore as I dont get as 'hungry' as I have in the past.
Congrats on your weight loss/WOE.
I have lost 60lbs so far. Most of it was from prednisone. I have to start weight training soon but need to find the time.
anyway,, just an update for you,, but more for me so I track my progress/journey
i noticed i never responded to you.....my bad,, dont know why>>>>???? chocolates are hard,, i viewed them like some people view their wines lol. its been a couple of years i think since i have had chocolate,, best i can remember.Well, I'm 8 months past a hip replacement, went into it at 185 lbs, got up to 210 and back to 200 now. I'm 6'4" and will be 61 next month. 3 1/2 years ago I weighed 270. I fully expect to be back down to ~190 again in a couple of months which is where I feel best
My diet is really simple ... mostly plants, plus about 6 ounces of meat per day, and minimal processed foods. Basically I eat more low calorie food and less high calorie food, which all told also gives me all the nutrients I need. I do not supplement with any pills. If I feel like a burger and fries I go for it, but that doesn't happen more than about once a month and then it's not a triple patty burger with bacon and cheese. I'm pretty active again with a physical job that keeps me on my feet most of the time, plus regular strength and endurance workouts at the gym after work.
IMO there is not one simple thing we need to do to stay healthy, it's a big picture kind'a process and it takes going back to basics to make it work. That of course is not an easy thing for a lot of people to get a handle on, and we (myself specially) really love chocolate
i noticed i never responded to you.....my bad,, dont know why>>>>???? chocolates are hard,, i viewed them like some people view their wines lol. its been a couple of years i think since i have had chocolate,, best i can remember.
how is your journey going?
Stick with it....get the sugars out...then aim for the nonveggie carbs.. After that it gets real easy.I'm trying to start 16/8 fasting to induce autophage. I need my body to consume some extra tissue.
I will remain keto/low carb as well. I lasted two days. I'm going for more days in a row. It's hard.
I have to do this for life. I started around Feb this year. I hope to reach my goal my next summer. No sugars for me. I'm pretty strict with my carbs. Lately its 20 or less. On a special occasion day I up it to 30. I don't do cheat days.Stick with it....get the sugars out...then aim for the nonveggie carbs.. After that it gets real easy.
Something I picked up was not eating the normal"fluffy" salad..now I chop it up with a pizza cutter wheel thing...sure releases more or the veggies flavor..sticks better to your ribs ( with a lot of olive oil) and cuts down the work your digestive system has to do.
Hang in there