Help a 42 y/o TBer lose 38lbs.

The Crusader · #1 06-03-2009, 12:56 PM

Greetings!
Ah, where to begin? I want to lose at least 38 lbs. As any of us are, I'm not getting younger and now that I have 9 month old twins, I want to be in the best possible shape that I can be. So here's the facts:
Male
42 years old
5'8"
218lbs +/-
115/75 Normal Blood Pressure with a mild medicine, Benicar.
Cholesterol of 166=HDL 43, LDL 90, triglycerides 151. No meds.
I do take numerous vitamins everyday.
Since January of last year I have really cut back on fast food, to literally nothing.
I eat decently, but could be better as far as losing weight.
I drink maybe 1 soda a week.
I'm not a TV watcher, for the most part. I do believe that I am the last person in America to have tube TV.
I also think that I have a slow metabolism.
I do sit a lot at work, but I also walk a lot at work as I am at people's homes giving estimates.
I do not currently work out or treadmill or whatever.
I do drink beer. Sometimes in very large quantities. I like beer, and to be honest, I have no intention of stopping. Cutting back yes; stopping, unlikely. Too stressed out. I probably take in 5000 plus calories a week in beer, so I realize that has to be cut way back.
But what else can I do? I know the basics, but how many calories do I need daily to maintain my weight given a slow metabolism?
Let's start here and go forward.............
I just had a salad with grilled chicken and very light Asian dressing.
OK, tips and hints are appreciated.

Relic · #2 06-03-2009, 01:06 PM

I hear you, need to lose about 10-15-lbs.
But there's really no secret to it - decrease food intake, increase activity, that's it.

Of course, it pays to eat healthier foods, and cut back on the brewski's and such, but there's no magic bullet.

stabbicus · #3 06-03-2009, 01:07 PM

Cut out high fructose corn syrup. It's in everything...check the labels, you'll be suprised. IMO 5000 calories a week in beer isn't too bad. It depends on the beer I suppose...not to mention the empty carbs that you are digesting with the 5000 calories. Get a jump rope, or treadmill, or just start jogging around your neighborhood.

For caloric intake....try to reduce your daily caloric intake to less than 2000 a day. Most people can lose weight by doing this.

Linas · #4 06-03-2009, 01:12 PM

cardio is your friend!

CrispyDelicious · #5 06-03-2009, 01:13 PM

Buy a pair of running shoes and prepare to hurt.

But the results are worth it.

MakiSupaStar · #6 06-03-2009, 01:14 PM

I've got a broken foot and I need to lose about 15 pounds and get into shape. I'm currently looking for a pool to swim at.

pointbass · #7 06-03-2009, 01:17 PM

I've lost over 50 pounds since the beginning of this year when my wife was diagnosed with diabetes. She is controlling it through diet, so I figured why not just eat what she eats?

Cut out all sugars completely, and that means soda, snacks, juices, fruits, and anything else they like to stick sugar into. Very restricted intake of bread and other starches (found a great pasta made by Dreamfields that is only 5 digestible carbs per serving, and it tastes great!).

No night time eating after dinner is over. Eat a small breakfast, a decent lunch (brown bagging helps to control your intake volumes), and a smaller dinner.

Walk, but walk for exercise, not for work. A solid 30 minutes of brisk walking is pretty easy to get to, and it's healthy.

On January 5th I was 292 pounds, as of this past Sunday I weighed 238. Dropped from a 44 waist to a 38, I'll need to go into a 36 soon ......

The Crusader · #8 06-03-2009, 01:22 PM

Quote:

Originally Posted by Relic

I hear you, need to lose about 10-15-lbs.
But there's really no secret to it - decrease food intake, increase activity, that's it.

Of course, it pays to eat healthier foods, and cut back on the brewski's and such, but there's no magic bullet.

You are correct. I didn't do this overnight and it won't go away overnight. What puzzles me is eating better but gaining weight since last year. Although not at my heaviest, by a few lbs anyway, it's puzzling.

The Crusader · #9 06-03-2009, 01:23 PM

Quote:

Originally Posted by pointbass

I've lost over 50 pounds since the beginning of this year when my wife was diagnosed with diabetes. She is controlling it through diet, so I figured why not just eat what she eats?

Cut out all sugars completely, and that means soda, snacks, juices, fruits, and anything else they like to stick sugar into. Very restricted intake of bread and other starches (found a great pasta made by Dreamfields that is only 5 digestible carbs per serving, and it tastes great!).

No night time eating after dinner is over. Eat a small breakfast, a decent lunch (brown bagging helps to control your intake volumes), and a smaller dinner.

Walk, but walk for exercise, not for work. A solid 30 minutes of brisk walking is pretty easy to get to, and it's healthy.

On January 5th I was 292 pounds, as of this past Sunday I weighed 238. Dropped from a 44 waist to a 38, I'll need to go into a 36 soon ......

Good for you Ed!

ps. will you be joining us in August?

Relic · #10 06-03-2009, 01:27 PM

Quote:

Originally Posted by The Crusader

You are correct. I didn't do this overnight and it won't go away overnight. What puzzles me is eating better but gaining weight since last year. Although not at my heaviest, by a few lbs anyway, it's puzzling.

metabolism... increasing your activity will increase your metabolism. It's a little more complicated than that, but in essence there it is.
I've been jogging and bike riding lately. Just a combined total of maybe 30 mins/ day, and it's been helping.

Yngwie 4String · #11 06-03-2009, 01:38 PM

Do stairs. Thats the fastest way Ive found to get in shape.

Phalex · #12 06-03-2009, 01:59 PM

Google two girls one cup. You won't eat again for at least a week.

i_got_a_mohawk · #13 06-03-2009, 02:11 PM

I'd say get some weight training in there aswell as cardio.

CapnSev · #14 06-03-2009, 02:15 PM

Quote:

Originally Posted by i_got_a_mohawk

I'd say get some weight training in there aswell as cardio.

Resistance training is the key to burning fat. A worked muscle burns a lot more calories than a bunch of fat sitting there.

Cardio is good, but it has to be really intense to do you a lot of good.

Weight training and good eating are your friends.

**Eric Perry** · #15 06-03-2009, 02:24 PM

If you can't cut out the alcohol, try and scrap the beer. I haven't had a beer in 6+ weeks now, and have only drank three times in that time frame. it was all Jack & Coke. With cutting out the beer and most of the drinking, along with drastically limiting my carb intake, I dropped an even 20 in 6 weeks. No plans on stopping now.

Stumbo · #16 06-03-2009, 02:53 PM

With all due respect:

Low activity=low metabolism
5k beer calories/week(avg. 150 cal./beer) = about 33 beers/week >4 beers/day = 600 calories/day
5k beer calories = about 74lbs+ per year to work off
3-4 beers/day = a lot of sitting around, whether you're watching T.V or not.
Alcohol = carbs = extra weight, potential diabetes, early heart & kidney problems
Working out = stress reduction

Just by cutting out the beer, w/o doing anything else, will get you to your weight loss goal. It won't get you in shape but you'll weigh less. Btw, having high blood pressure at 43 is one indicator of the damage you're already doing to your body. Stress is a killer. Combined with alcohol, not a good thing.

Other lab work results that you may want to take look at are: A1C(3 mo. average glucose), fasting glucose, and the C-Peptide.

IME, (and believe me, I'm not perfect) the only real way to improve your health for the long term is to start moving on a daily basis for at least a half-hour and only consume food in low volume that is low-fat, low-sugar/carbs, low-salt along with your multi-vitamins. The "Mediterranean" diet seems to work along those lines. Read the labels carefully. Some foods are loaded with salt, some with carbs, some with fat, some with calories, some with all four. The "light" label is a marketing ploy and means close to nothing as far as helping you improve your health and lose weight.

Do this for about 50 years and you should be okay. Take a look at Jack LaLane: going on 95 years young and still strong since the 1950's.

Hey, if you can't stop the beer, get to rehab. There's a reason you drink so much. It may be normal for you but it's the opposite of what you should be doing for your health. If you cant' do it for yourself, do it for your kids. IME/IMO, having your kids growing up watching you drink your daily beers is not the best role model. To me, losing weight is your second problem.

How long do you want to live?

warwick.hoy · #17 06-03-2009, 02:57 PM

Quote:

Originally Posted by Phalex

Google two girls one cup. You won't eat again for at least a week.

As someone that got roped into this 2 years ago...let me say...DO IT.

Try to start a "Biggest Loser" pool at your office/work.

MatticusMania · #18 06-03-2009, 03:00 PM

warwick.hoy · #19 06-03-2009, 03:03 PM

^^^are those supposed to be lipids?^^^

machine gewehr · #20 06-03-2009, 03:04 PM

Quote:

Originally Posted by Eric618

If you can't cut out the alcohol, try and scrap the beer. I haven't had a beer in 6+ weeks now, and have only drank three times in that time frame. it was all Jack & Coke. With cutting out the beer and most of the drinking, along with drastically limiting my carb intake, I dropped an even 20 in 6 weeks. No plans on stopping now.

You gave up beer?-1 pts. from mancard.

But seriously,I'm gonna start biking soon and changing beer with vodka for a while.I really need to get rid of this beer belly,it looks awkward on a thin guy.

From profile I look like this:

O <-head
l <-chest
lD <-beer
I <-feet