exercise and diet

[spud1968]

Ive been on a diet now for about one and half months. My successes are limited with my target weight lose of between 25 - 30lbs in total. Ive lost 11lbs to far with calorie counting and jogging about 2-3times a week but i slipping back in to eating chocolate, burgers, ice cream so need some encouragement from other forum member/s to team up with and chart your acheivements with mine. If anyone male/female would like to keep a log of there diet on this thread with successes so as to keep me motivated please post.

 

[Dirtdame]

Well....I try to think about all the calories that the food contains when I break down and order up that 700-800 calorie milk shake. That usually makes me have enough self control to only consume about half of it. I'm really not doing very well. I like to eat a lot of protein and vegetables, and I was never in the habit of eating fast food, but I hate exercise. The only exercise I get usually is trail riding. Sometimes I have enough discipline to go for hike for a couple of hours. I think that my weight problem is because I went through the change, because for the first 52 years of my life, it seemed like I could eat what ever I wanted and never gained any weight. But after that, bam....I kept gaining weight even though I cut out a lot of fats and sweets in my diet. I'm about twenty pounds heavier than I was four years ago, and definitely a struggle to keep from gaining more....

 

[spud1968]

Ddame, ive had my dinner this evening and i can see out of the corner of my eye three chocolate easter eggs in the kitchen and boy do i like chocolate. HELP! In the fridge is a toffee and caremel pudding with some ice cream in the freezer. I know this all sounds silly but im a slave the sweet tasting anything......im attempting to lose 2lbs a week what should i do, anyone?

 

[OlderHuskyRider]

Before I got my Husky, I knew that if I wanted to be able to do the kind of riding the Husky could do, I'd have to get in shape. I was 6 feet tall, 225 pounds of flab. I quit eating meat, chicken, all processed grains, all processed sugar. I eat a lot of whole grain cereals and bread, fish, eggs, quinoa, very little fruit, a lot of grilled vegetables. I now weigh 175 pounds, I do some kind of exercise/walking/bicycling every day, 7 days a week, at least something. It gets tough sometimes, trying to keep up with the 30 year olds, but I can give them a run for their money now.

 

[HuskyTaylor]

spud, take all that junk and throw it in the trash now! Now save some money, and don't buy that stuff anymore. Cut out soda's and sweats and some exercise and you could drop 5lbs a week. I did it 4 years ago.

 

[spud1968]

I hate to see food go to waist ive just sent my 9 year son into the kitchen to attack them chocolate easter eggs.....o no.......hes now sitting next to me waving the chocolate at me smiling.......im going to get a carrot out of the fridge!

 

[jtemple]

You can eat anything you want. Calories In < Calories Out, and you lose weight. That's all there is to it.

Count calories, weigh in weekly, shoot for 1-2 lbs of weight loss per week. If you aren't getting that, adjust your intake accordingly.

When I say count, I don't mean guess. I don't mean approximate. You buy a digital scale and weight everything that you put in your mouth. Relax for one meal a week and eat whatever you want, for one meal.

I lost about 120 lbs back in 2005-2007. I've been there.

 

[Dirtdame]

Ddame, ive had my dinner this evening and i can see out of the corner of my eye three chocolate easter eggs in the kitchen and boy do i like chocolate. HELP! In the fridge is a toffee and caremel pudding with some ice cream in the freezer. I know this all sounds silly but im a slave the sweet tasting anything..

Yikes! Don't ask me! I'm sitting here eating Nutella out the jar with a spoon!

 

[Ruffus]

Started working out again Jan 30. I was 210, we had two warm weeks & I rode my bicycle 15 miles a day, 5 days a week along with weight training every other day. Lost 5 pounds in 2 weeks, then it got cold again, just weight lifting now & gained the 5 lbs. back, but my strength has almost doubled since Jan 30th. I have no diet. Have always eaten what I wanted, as long as I stay active I'm good. Hoping to be 195-200 by the time the Northeast Husky get together comes around in June.

P.S. Just finished having an Aero bar & a Coffee Crisp. Heading out to the gym in 20 minutes

 

[jtemple]

At my heaviest, I was a 275 lb tub of goo. Starting in March 2005, I dropped all the way down to 156, then took up weight training. At 5' 10", I am now 200 lbs and about 15% bodyfat, trying to pack on some muscle.

If I had to do it all over again, I would have started hitting the weights right out of the gate. I lost a lot of muscle mass dieting down to 156 without any weight training.

 

[HuskyTaylor]

Remember muscle weigh's more than fat. I wish I could get back to 140lbs I was in "82". Best shape I was ever in,could ride a 2 hour Hare scramble and not even break a sweat. This may sound funny but at that time I was trying to gain weight, ate like a hog and still looked like a bag of bones.

 

[spud1968]

Got off track with the diet this evening having gone for a meal at a local resturant...had two cocktails, sea food starter that had a high calorie sauce. For the main i had a 6oz steak, large fries, deep fried onion rings and a very small side order of veg. Im guessing 2000 calories?........tomorrow back on the diet. My start weight was 203lbs with my target of 175lbs. This morning i weighed in at 190lbs.

 

[Ruffus]

Got off track with the diet this evening having gone for a meal at a local resturant...had two cocktails, sea food starter that had a high calorie sauce. For the main i had a 6oz steak, large fries, deep fried onion rings and a very small side order of veg. Im guessing 2000 calories?........tomorrow back on the diet. My start weight was 203lbs with my target of 175lbs. This morning i weighed in at 190lbs.

Sounds like you're well on your way to your target weight.

 

[JasonfromMN]

First off, you cannot eat whatever you want and just balance your calorie intake with calories burned. The problem with that is basic in the matter of most foods nowadays is not food but man made processed junk. Eating processed foods and counting their calories alone will not affect your body and weight loss the way you want it to. Your body knows how to break down natural foods- not the ones in the packages that state "natural" because they make money on those statements but on real natural foods that don't have added chemicals and come generally from the earth like fruit, nuts, vegetable and lean meats that are not processed to last on the store shelves for eternity. Your body does not know how to breakdown thoes processed foods regardless of their calorie amount because materials used are just not recognized and your body usually ends up storing it as fat. Believe it or not your body will also naturally choose to burn muscle instead of fat with processed food because it canot break it down properly into usable "fuel" during an activity. Also family genes play a bit of a role and make loosing weight and looking good more difficult for some than others. Some can eat burgers all day while maintaining a thin profile while others struggle to eat good foods and lots of exercise and have very little gains in progress. Another huge part of it is the type of excersize done. Some, while people think are great for loosing weight end up losing that weight in muscle mass making you weaker not just lighter. Others that you might not suspect to be very good to loose weight like muscle building related work outs actually help to build muscle and loose fat weight. Running is fun and great for cardio but you ~WILL~ loose muscle mass if that's all you do and do a lot of it. It will loose you weight but at the consequence of the weight in muscle along with fat. You'd be better off running a shorter distance but decreasing the time it takes you to do it. That mixed with more weight lifting will build muscle mass and you still would loose fat weight. Generally people who just weight life only are supper stong but cannot run far at all and runners "only" generally cannot lift very much weight. Having a good mix of cardio with weight training is key to good moto abilities and healthy weight loss. The other thing you need to do is to NOT HAVE THOES TEMPTING FOODS IN THE HOUSE! It's setting you up for failure to constantly have all the temptations. Teach your family about healthier eating and loose the junk food and find other foods that are still satisfying to keep around the house for everyone. One thing we keep around the house is lots of different kinds of nuts. They have natural fats that your body knows how to deal with, are healthy and tast quite good and make a good snack instead of cookies and chips. Start to read INGREDIENTS not nutrition facts! Google them and get familiar with common bad ones. For example regular super market bread will contain up to 50 or more ingredients! What the hell is all that and why do you need it all just to make bread???? You don't, I've found bread that has around 8 or so ingredients and contains ingredients that youd reconize like molasses, sugar, eggs Ect. Read the ingredients in the leading cheap bread and it'll have words you've never hear of let alone can pronounce. Get educated about what your putting into your body, it'll take a long time but your results will be much more healthy and permanent.

 

[Freaky]

I'm 43 and was over 16st and my fitness was not the best, my job is sitting behind a desk nine hours a day, realising I need to get fit again to stand any chance of a podium finish in any race I set my self a goal to get down to my ideal weight of 13st 6lb by summer. I now play squash Monday and Thursday which I find good for an all over workout and I ride mountain bike on Saturday morning for around 25 miles which gives the heart a good workout, I'm now finishing top 5 every race. To get the weight down I've got an app on my iPhone called my fitness pal which measures the calories I eat each day against my day limit also takes into account the exercise I do, since January I've lost over a stone using this it's simple to use and keeps you on track.

 

[Ruffus]

. For example regular super market bread will contain up to 50 or more ingredients! What the hell is all that and why do you need it all just to make bread???? You don't, I've found bread that has around 8 or so ingredients and contains ingredients that youd reconize like molasses, sugar, eggs Ect. Read the ingredients in the leading cheap bread and it'll have words you've never hear of let alone can pronounce. Get educated about what your putting into your body, it'll take a long time but your results will be much more healthy and permanent.

Very good point. I find that home made bread, or bread from a local bakery tastes best, but also goes bad quick, (4-6 days) because it doesn`t have all the chemicals in it. Buy a loaf of Wonderbread, or any of the big names and that loaf will last a month. I mostly eat healthy food`s, but do get the urge for a chocolate bar every now & then. Sweet`s are almost nonexistent aside from the odd chocolate bar, lot`s of nut`s, trail mix, & I like a bowl of Cheerio`s when I`m hungary, but don`t want a salad, or a full meal. Poached egg sandwhich is a quick easy fix. Had to teach my wife to not buy 2 dozen buns at a time with most going bad by the time I finish 5 or 6, same with fresh cut deli meat`s, get your veggies from a local farmers market if you can. Same thing, just buy a couple days worth of veggies that don`t last long.

Looking back on my first statement where I said I eat what I want, Hope it didn`t come across as saying what I want is necessarily unhealthy food.

 

[Swampds]

I started my own diet a little over two months ago. I am 38 and 6' tall and 200 pounds for close to 20 years. My target was to get out of 38" pants. Although my pant waist was a little loose I still could not fit into some 36" shorts and pants I had. In the last two months I went from 198 to 180. I am not a calorie counter or a work out junkie. For the first month I tried eating smaller portions, drink less, cut out sodas, eat salads during the week, and eat sensible on the weekends and lost 10 pounds. I get on the scale every morning before getting in the shower. It reminds me for the day that there is a goal at hand. In the second month I have started working out on the eliptical for 20 minutes during lunch. After work I would try to take the dog for a long walk.

Everybodys body is a little different. I am in that catogory of chicken arms and legs. When I got to 200 pounds the only things that got fat was my face, chest and belly. Now that I have lost close to twenty pounds it in a little over two months I am feeling a lot better, and can easily fit into my 36" pants and shorts. I don't think I will loose much more weight at this point. It would be great to get rid of the last bit of belly, but that is going to some hard work. Does anyone have some easy exercises that I can do at work?

 

[Ruffus]

Does anyone have some easy exercises that I can do at work?

The basic`s. If you have a roll up mat. Crunches & or situps, pushups, deep knee bends. Guess some of it would depend on your work environment, & whats suitable, you could add to that or modify it to suit what`s possible. If there`s plenty of stairs, just walking up and down while you`re on your break.

 

[NumberCruncher]

One pound of fat equals 3,500 calories. If you want to lose two pounds of fat per week, a pretty big change by real world standards, that is 7,000 calories per week. That means not increasing your exercise level and cutting your calories back by 1,000 per day. Most people could do that for about a few days before they feel starved/deprived and go right back to their old eating habits. Option #2 is to eat the same but go to the gym and burn off an honest 1,000 calories per day, seven days per week. To actually burn 1,000 calories in one hour at the gym is a hell of a workout and again, most people would give up after a very short period of time.

I would recommend splitting the difference. Spend some time with a software program or website to analyze the foods you eat over a typical week. You'll have to break it down by how many ounces of chicken, beef, pork, cheese, milk, cereal, bread, banana, etc., but it isn't that hard to do and it will really show you where your calories come from. Armed with this information you'll easily see where you can cut out several hundred calories per day. Combine this with modest exercise every day and you'll be surprised how quickly you lose weight. An example would be sugared pop or salad dressing. If you drink two can's of sugared pop each day, switch to diet. You just eliminated 300 calories per day and once you get used to diet you still get the satisfaction of having a sweet, carbonated beverage but minus the calories. Two to three tablespoons of ranch or bleu cheese dressing, couple hundred calories there as well. Add low fat seasoned croutons to your salad along with green onions or whatever and you'll have a salad with plenty of flavor but much fewer calories.

Back in the mid 90's I weighed a little over 180 pounds. I started a regimen like this and made sure to eat only about 1,700 calories Monday through Thursday with no individual item containing more than 30% of calories from fat (most were twenty percent or lower). I went to the gym those four nights and then Friday through Sunday I was less concerned with eating but still worked out 1 or two of those days. In three months I was down to 160 and I never felt starved/deprived.

I know weigh 190ish and spent the last three years working out once or twice per week eating whatever I wanted. Gee, why did I gain so much weight back????? My job was hell, mom was dieing (died in October 2010) and I just had too much on my plate, literally and metaphorically. I have now decided to take six months off work, enjoy life a little bit more, eat healthier and work out more. Although I am at 190, I was over 200 in February when I quit working. I am hitting the gym daily but haven't scaled back the calories quite as quickly but I am working on that as well.

Give yourself some time, weigh yourself once per week at the same time of day. Many people think calorie counting is too difficult and maybe as an accountant I just like numbers, but when you do the math and see where your calories are coming from, it is very easy to see what you need to remove/replace and once you know this, you don't have to count every day.

Good luck!

NC

 

[OlderHuskyRider]

Here's the secret to weight loss: It's all about crowding out, not cutting out. Crowding out is a term used in nutritional circles to describe how to eat in a healthy way so that you never even have the chance to feel hungry. You literally crowd out the junk you think you want to eat by choosing to eat key foods throughout the day so that you're always satisfied. Isn't that preferable to depriving yourself of foods and white-knuckling it all the way?​

When you gradually add in nutrient-dense, fiber-rich foods, you simply stop feeling cravings. You run out of space in your belly for the old junk. Instead of craving, you feel full, fulfilled, and content.​

​

http://www.huffingtonpost.com/kathy-freston/apples-health_b_1418993.html​