Hey fat @ss!!

[Section20Row27]

Start using a food logger like myfitnesspal. Track all the food that you eat (honestly). Make sure your protein is about 2 g per kg you weigh (1 lb = 2.2 kg).

For example: If you weigh 200 lbs (91 kg). 91 kg x 2 g protein = 182. So shoot for that many g of protein in a day. You may have to supplement with a protein powder to get there. LPT - make sure the protein supplement you use is a whey ISOLATE protein. And sandwich the protein shake drinking between your workout (16 ounces of shake before your workout, 16 ounces of shake after your workout). And lots of water! (ideal is about 1 gal of water per day)

Quinntastic, thanks for that tip! I have only been drinking a protein shake prior to my workout. I need to do a better job logging calories and protein consumption.

Irish#1, you are correct about those sugar carbs - I eliminated eating potatoes and have seen some movement on the scale. Another thing I did was went online and viewed calorie content at some of the restaurants I frequent for lunch. I was shocked at how many calories in in meals I thought were healthy choices at good sit down restaurants!

Thanks for the help both of you - I appreciate it!

 

[Woneone]

With the New Year approaching, thought I'd bump this thread again to see how many of you slobs (myself included) plan on trying to dump the pounds this year.

Over the last 2 months I've dropped about 17 pounds. I'm 6'3ish, and started at around 249 pounds. I'm down to about 230ish depending on the time of day I weigh myself. I know I'm still overweight, but I feel 10x better. For those interested, things that have really helped me (some of which have already been mentioned in the thread):

1.) MyFitnessPal - If you don't keep a journal and you're looking to loose weight, you need to. It's eye-opening. Be consistent with it and you'll really see where you're going wrong from a diet perspective.

2.) Pacer - Walking app. Helps you understand how active you are during the day. Also integrates directly into MyFitnessPal.

3.) Zombies!Run - Running app. If you're into these types of things, this one is really good. It tells you a story while running, keeps you interested. It also lets you play things while the story isn't going (for example, tonight I watched the USC v Wisconsin game in between story moments).

4.) You Are Your Own Gym app By Mark Lauren - If you don't want to go to the gym for whatever reason (for me it was being embarrassed at my fitness level), this is a great app. All body weight exercises. From barely being able to do a push-up, I'm now doing multiple legs elevated push-ups and diamond push-ups. I personally think it's great.

5.) If you're a smoker, an e-cig - If anyone wants to argue that these are bad for you as well, I will throw something at you. This has been the single most influential thing to my health turning around. If you're a smoker, try it. Try it for 3 months. At first, you'll hate it. Then, you'll find a flavor you like, and you'll do it more. Eventually, you'll phase out cigs entirely. I was a pack a day smoker. Now, even when drinking, I'd rather have my e-cig. It's not quitting, but it's done wonders for my health.

Being at 232 (as of 2 minutes ago), I'd like to be around 215'ish by March Madness, as we're going to be in Vegas and I'd like to sit out by the pool and feel good about myself.

Good luck to everyone with this New Year fast approaching, and I'm sure weight loss will be the goal of a bunch of us at IE.

 

[Quinntastic]

Great post, Woneone! I weighed myself on Dec 1 and found that I had gained a net of approximately 7 lbs over the course of the year. Which wouldn't seem like much except I had plastic surgery that took off over 10 lbs of excess skin so it's actually like I gained 17-18. That was a huge eye-opener for me and I am happy to say I'm firmly back on the right track.

That said, I have about 40 lbs to lose before I'll be at my "goal" weight. If I can do it 1 lb a week, I can make it in 40 weeks (or 10 months). So if I can stay on track I can be at my goal weight by Jan 1, 2017.

I already use mfp and I love it not only for the food/exercise tracking abilities, but I also track my measurements monthly: weight, body fat %, TBW%, muscle mass %, neck, bust, waist, and hips. It helps for when the weight doesn't seem to be coming off, but I see muscle mass % going up or I see that I'm losing inches. Helps keep me motivated (in both directions). I also love that you can add friends on there (I'm kellysouthpaw on there, btw, if anyone wants to be friends on there!) and I make my daily food diary public so there's a huge level of accountability. I have stopped myself on many occasions from eating something unhealthy because I know I'm going to have to post my diary later and everyone's going to see what I ate.

I am going to download the "You are your own gym" app - that's exactly what I need. There are some times at work where there's nothing going on and I really wish I knew how to do something active without needing a contraption to do it (treadmill, dumbells, weight set, elliptical, etc)

 

[Irish YJ]

With the New Year approaching, thought I'd bump this thread again to see how many of you slobs (myself included) plan on trying to dump the pounds this year.

Over the last 2 months I've dropped about 17 pounds. I'm 6'3ish, and started at around 249 pounds. I'm down to about 230ish depending on the time of day I weigh myself. I know I'm still overweight, but I feel 10x better. For those interested, things that have really helped me (some of which have already been mentioned in the thread):

1.) MyFitnessPal - If you don't keep a journal and you're looking to loose weight, you need to. It's eye-opening. Be consistent with it and you'll really see where you're going wrong from a diet perspective.

2.) Pacer - Walking app. Helps you understand how active you are during the day. Also integrates directly into MyFitnessPal.

3.) Zombies!Run - Running app. If you're into these types of things, this one is really good. It tells you a story while running, keeps you interested. It also lets you play things while the story isn't going (for example, tonight I watched the USC v Wisconsin game in between story moments).

4.) You Are Your Own Gym app By Mark Lauren - If you don't want to go to the gym for whatever reason (for me it was being embarrassed at my fitness level), this is a great app. All body weight exercises. From barely being able to do a push-up, I'm now doing multiple legs elevated push-ups and diamond push-ups. I personally think it's great.

5.) If you're a smoker, an e-cig - If anyone wants to argue that these are bad for you as well, I will throw something at you. This has been the single most influential thing to my health turning around. If you're a smoker, try it. Try it for 3 months. At first, you'll hate it. Then, you'll find a flavor you like, and you'll do it more. Eventually, you'll phase out cigs entirely. I was a pack a day smoker. Now, even when drinking, I'd rather have my e-cig. It's not quitting, but it's done wonders for my health.

Being at 232 (as of 2 minutes ago), I'd like to be around 215'ish by March Madness, as we're going to be in Vegas and I'd like to sit out by the pool and feel good about myself.

Good luck to everyone with this New Year fast approaching, and I'm sure weight loss will be the goal of a bunch of us at IE.

Love my fitbit... got a new one (Charge HR) for Christmas that I'm trying out this AM. Logging food, and tracking my steps makes it pretty easy for me as long as do it. Typically lose about a 1lb a day. Small, healthy portions of "superfoods" often throughout the day do the trick for me. Totally went off the reservation with food and hardly worked out...gaining 10lbs since Thanksgiving. Going to try the e-cig.

 

[Quinntastic]

Love my fitbit... got a new one (Charge HR) for Christmas that I'm trying out this AM. Logging food, and tracking my steps makes it pretty easy for me as long as do it. Typically lose about a 1lb a day. Small, healthy portions of "superfoods" often throughout the day do the trick for me. Totally went off the reservation with food and hardly worked out...gaining 10lbs since Thanksgiving. Going to try the e-cig.

Holy cow, dude, teach me your ways! I know females tend to lose slower but I would kill for even half a pound per day! Do you mind sharing with me your typical day, food-wise?

 

[Irish YJ]

Holy cow, dude, teach me your ways! I know females tend to lose slower but I would kill for even half a pound per day! Do you mind sharing with me your typical day, food-wise?

Absolutely. Will PM you this afternoon when I get out of meetings. I have an XLS spreadsheet of foods and benefits. If you want it, shoot me a PM with your email.

 

[Quinntastic]

Do you even track calories at all?

 

[Irish YJ]

Do you even track calories at all?

yup, fitbit makes it extremely easy. on their portal, most foods and the nutritional info is already there. if not (very rare you can't find something exact or very close), you can manually enter (I think I've done it twice). let's you set goals, and tells you what you intake should be and considers your exercise. give you a daily over/under.

 

[CoachB]

Shamu

Shamu

Well, I am in the whale category and am beginning my weight loss journey. I weighed in at 260 on New Year's Eve. I joined a challenge that ends in March.

 

[military_irish]

So I was pretty disappointed in myself. The heaviest I weighed was 255. After a lot of hardwork and eating right I was able to get down to 175.

I ended up going through a divorce two years ago. And gradually put back on 35lbs and now weigh 210. So I've decided to get myself back in shape. Since last week I was able to lose 5lbs and go down to 205.

Now I know the initial weight loss tends to happen quick then plateau so I'm not overly excited about it. I just know this will be another fun and goal filled journey.

Ive done nothing special but began eating right again, cut out soda and only drink a cocktail on the weekends, and exercising daily.

Trying to get my summer body, well for 2017.

 

[Veritate Duce Progredi]

Most articles I've read suggest 1-2 lb/week is a healthy pace for weight loss. I'd suggest never eating sugar/fruit on an empty stomach. Eating mixed nuts, veggies and fruits as a snack.

Cut alcohol to a minimum, it really is the great destroyer. It throws circadian rhythms off, usually accompanies an insulin spike and adds shit calories. Cortisol levels likely spike as well.

Calories in < calories out so either limit consumption or increase activity.

I have a slight frame for a man so I should really be around 165 and I'm usually 10 lbs heavier then that. When I go 15 or 20 above, it shows in my face quickly. I get the fat man jowls.

I'd like to increase my activity level to 3 high intensity days/week and I'd like to do two meatless days for general health.

Perhaps I'll actually commit at some point...

 

[Emcee77]

Recently my doc told me to lose ten pounds. Was able to do it in about five weeks (well, might have been more like 6 or 7 ... not sure exactly when I started) by counting calories with the My Fitness Pal app. The app makes it stunningly easy to keep track of how much shit you are eating. Highly recommended to anyone who is trying to lose a few.

So I was pretty disappointed in myself. The heaviest I weighed was 255. After a lot of hardwork and eating right I was able to get down to 175.

I ended up going through a divorce two years ago. And gradually put back on 35lbs and now weigh 210. So I've decided to get myself back in shape. Since last week I was able to lose 5lbs and go down to 205.

Now I know the initial weight loss tends to happen quick then plateau so I'm not overly excited about it. I just know this will be another fun and goal filled journey.

Ive done nothing special but began eating right again, cut out soda and only drink a cocktail on the weekends, and exercising daily.

Trying to get my summer body, well for 2017.

Yeah I lost a pound a day for the first five days after I started dieting. My understanding of why that happens is that you retain less water due to the reduced sodium intake? Or something like that.

The last five pounds came off MUCH more slowly, but just as steadily.

 

[AdmiralBackhand]

Right now I am sitting around the 250 mark and I should be around 200 or so. Maybe lower, but I would be especially happy to get these 50 lbs off. It's hard to say no to fried chicken and barbecue in the south. At my heaviest I was 300 lbs and miserable. I don't feel the greatest at 250 but much better than previous weights. I am pretty tall so I carry the weight well enough but it's taking its toll.

Thinking about eating salmon twice a week, lots of steel cut oatmeal and snacking on almonds and walnuts/fruits and veggies. All I drink is water and unsweetened teas so I am good there.

 

[NDVirginia19]

Recently my doc told me to lose ten pounds. Was able to do it in about five weeks (well, might have been more like 6 or 7 ... not sure exactly when I started) by counting calories with the My Fitness Pal app. The app makes it stunningly easy to keep track of how much shit you are eating. Highly recommended to anyone who is trying to lose a few.



Yeah I lost a pound a day right after I started dieting. My understanding of why that happens is that you retain less water due to the reduced sodium intake? Or something like that.

The last five pounds came off MUCH more slowly, but just as steadily.

Can't recommend the MyFitnessPal app enough, after I stopped playing football Junior year (was a 5'7 Center weighing in at 230....) I was able to drop 60 pounds pretty effortlessly just by actually realizing how much shit I was eating. Also cutting Soda is the most important part, it just asks your body to hold on to water weight and produce insulin

 

[NDFANnSouthWest]

I have failed...I am at 243....shit going down at work (layoffs), grad school (Northwestern is no joke), as well as daily challenges got me down. Time to get back to work....