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Help a 42 y/o TBer lose 38lbs.
- Thread starter Johnny Fila
- Start date
I've also noticed I really want to go by bike to work now, not only to get in better shape but because it feels good. I really prefer the bike over the car now. 
It helps to have a nice bike though. Mine is a reasonably priced (€500 incl. discount), pretty fast hybrid of what seems to be good quality. No gear failures or any other problems after a year.
It helps to have a nice bike though. Mine is a reasonably priced (€500 incl. discount), pretty fast hybrid of what seems to be good quality. No gear failures or any other problems after a year.
5000 calories a week from beer seems to me to be the big problem. 3500 calories= 1 lb. That's 74 lbs you need to burn thru (or end up putting on) a year just from beer!
If you can't scale back to drinking once a week or one a day, you might want to get some professional help.
If you can't scale back to drinking once a week or one a day, you might want to get some professional help.
Competition?
Accountability?
I'm back over 250 - last time I was this big I went to Weight Watchers and lost 65 pounds. It took a while as I averaged about 2 pounds per week. It boils down to eating less, drinking more water and exercising more (for me it was the elliptical trainers at the YMCA). I actually probably lost too much for my frame. I am reasonably healthy at 220 but I think 200 would be better. 38 lbs would sort of split the difference for me.
The thought that a Yankee fan could do anything better than a Sox fan would provide me with plenty of motivation.
Accountability?
I'm back over 250 - last time I was this big I went to Weight Watchers and lost 65 pounds. It took a while as I averaged about 2 pounds per week. It boils down to eating less, drinking more water and exercising more (for me it was the elliptical trainers at the YMCA). I actually probably lost too much for my frame. I am reasonably healthy at 220 but I think 200 would be better. 38 lbs would sort of split the difference for me.
The thought that a Yankee fan could do anything better than a Sox fan would provide me with plenty of motivation.
First off with the beer I would slowly try and cut back. Take one off per every two weeks or somethings. Also I wouldn't limit your carb intake, you need carbs for energy but good ones. Brown rice instead of white rice, wheat bread instead of white bread, plenty of greens, etc... Cutting out carbs will just make you feel tired.
Smaller meals also are very helpful. Eat more spread out small meals or snacks and only when you feel hungry. Never skip breakfast, lunch, or dinner but make them all small. Say for lunch you make a sandwhich, cut it in half and eat it at lunch and depending on how hungry you are eat one half or both. Not saying that's how small you should make your meals but you know something like half a sandwhich, an apple, and water can make you feel so much better. If you aren't hungry after a half save for the afternoon. Nuts and dried fruits can be your friend. The idea is to only eat when your hungry and not over stuff yourself. These small intake of food can help your metabolism as well.
Smaller meals also are very helpful. Eat more spread out small meals or snacks and only when you feel hungry. Never skip breakfast, lunch, or dinner but make them all small. Say for lunch you make a sandwhich, cut it in half and eat it at lunch and depending on how hungry you are eat one half or both. Not saying that's how small you should make your meals but you know something like half a sandwhich, an apple, and water can make you feel so much better. If you aren't hungry after a half save for the afternoon. Nuts and dried fruits can be your friend. The idea is to only eat when your hungry and not over stuff yourself. These small intake of food can help your metabolism as well.
Competition?
Accountability?
The thought that a Yankee fan could do anything better than a Sox fan would provide me with plenty of motivation.
well, DUH. Any Yankee fan can do anything better than a red sux fan.
Trust me, I don't personally get the 1 beer with dinner or after work thing, but apparently some do. I'd rather have 6 or 7 on Saturday night and be good the rest of the week (that my strategy right now, and has worked for me in the past).
Beer is a tough give up, and to get down from 4-5 a day to 12a week would be an improvement.
Beer is a tough give up, and to get down from 4-5 a day to 12a week would be an improvement.
Telling ya man... jack and Diet. You still have the calories, but you now have zero carbs. it will help!
If you want help, contact me offline, so we can talk. There's too much to post here. You've seen me, I know what i'm doing.
If you dont like running, I myself hate it, get a bike, they can be very fun, just the seat can be harsh on your junk at first.
And do some weightlifting, it doesnt burn a lot of calories at first, but the muscle recovery makes your body burn more calories along the day.
And do some weightlifting, it doesnt burn a lot of calories at first, but the muscle recovery makes your body burn more calories along the day.
Another tip, don't skip your breakfast! Eat a nice wholegrain porridge or something, it'll keep you going right through to lunch. I disagree with the "cut out carbs" thing, I think cutting anything out of your diet is a bad thing. A balanced diet is key.
I'd also be willing to bet you actually eat more than you realise and your metabolism isn't actually that slow. Do you snack a lot? A packet of crisps here, a biscuit with your tea there all adds up. You end up with a lot more calories than you realise you've had that day.
Also, sometimes we all have a tendancy to eat until we're finished rather than until we're full. We also sometimes mistake thirst for hunger. So if you're feeling hungry, have a glass of water and wait 20minutes. If you're still hungry, then have something to eat then. When you're cooking yourself a meal, eat it slowly so you have time to realise when you're full (sounds silly, but it actually does take a while for your body to realise its full). If you're feeling bloated or uncomfortable after your meal, you've eaten too much. After you've finished your meal, go for a walk.
While I'm by no means heavy, and never really was hugely heavy, I lost around 14lbs in a few months just by cutting out snacking and exercising more.
I'd also be willing to bet you actually eat more than you realise and your metabolism isn't actually that slow. Do you snack a lot? A packet of crisps here, a biscuit with your tea there all adds up. You end up with a lot more calories than you realise you've had that day.
Also, sometimes we all have a tendancy to eat until we're finished rather than until we're full. We also sometimes mistake thirst for hunger. So if you're feeling hungry, have a glass of water and wait 20minutes. If you're still hungry, then have something to eat then. When you're cooking yourself a meal, eat it slowly so you have time to realise when you're full (sounds silly, but it actually does take a while for your body to realise its full). If you're feeling bloated or uncomfortable after your meal, you've eaten too much. After you've finished your meal, go for a walk.
While I'm by no means heavy, and never really was hugely heavy, I lost around 14lbs in a few months just by cutting out snacking and exercising more.
I am going to diet with you. I have been traveling alot this year and put on 15lbs since January. I'm 5-8 210 right now. My biggest issue right now it trying to find time to exercise. I generally work late and when I get home I have many home repairs to do to catch up from when I was gone. I am adjusting my diet and that has stopped the gain. Hoping right now I can reverse the trend, even if just a little, with diet until I get caught up with the repairs. Once done I will get back to riding my bike, eleptical machine and the Wii fit (silly but it helps) Running is out for me. My knees can not take the pounding.
OK, I'll weigh in tomorrow, as yesterday was my Bday, so there was point in weighing my self today
OK, I'll weigh in tomorrow, as yesterday was my Bday, so there was point in weighing my self today
I had a physical on Tuesday. The 210 is my fully clothed with shoes weight. All my lab work and stats (except weight) are all in normal levels. I'm not much younger than you (38).
OH, and happy belted Birthday. Hope it was a good one.
There is some decent information in this thread. I started 2008 at 255 & am currently 200 (made it by Labor Day 2008) & have stuck here since then). I am in the same boat - I want to lose another 30, and will likely have it done by late September when I run the half marathon in Philly.
Here are some thoughts for you:
1. I used Weight Watchers. I'll never EVER go to a meeting, but the concept is perfect for weight loss. Essentially it is a glorified way of counting calories. If you do physical activity, you can 'earn' more, depending on the level of activity (walking the dog =/= running sprints)
2. Exercise: Start! Work at slightly above a comfort level. If you cannot run a mile, run 1/8th mile. If you are not used to exercise, you will have some pain in your muscles, however, this will go away with proper diet / sleep. Find something FUN - if it is not fun, you won't do it. Grab your camera & go for a walk. Or ride a bike.
3. Water. I've read studies that recommend 0.5 oz per pound of body weight per day if non-athletic & up to 0.67 oz per pound if athletic. That means I need to drink 100 oz /day when I am resting & 134 oz when running. If your belly is already full before you eat, you'll eat less.
4. Seconds. Cut them out. There are ways to get around this - like putting the remaining food into a storage container before you sit down, or only have seconds on salads (minimize fatty dressings). If I eat a meal I like, I can easily eat two or three plates full.
5. Weights - YES!!! You can increase your metabolic rate with more muscle. Don't worry about not having a gym membership. Check out Men's Fitness magazine or the equivalent for natural body weight exercise suggestions. These will include pushups, squats, lunges, pullups, etc. All VERY effective.
6. Smaller meals more often. I eat every three hours, for 1/5th of my total daily caloric intake. I've heard that it takes the stomach 3 hours to empty, so I like to keep it working instead of shock-loading it.
7. Keep a log (journal) of EVERYTHING you put into your mouth (what it is & quantity). Beer and alcohol have caloric contents, so make sure to count them. Once you know what you consume on a daily basis, you can begin to decrease it. The same goes for weight - keep track of it.
8. Start either an exercise regime or diet - don't try to start both in the same week, as this is really tough.
9. You'll go off of your diet/program occasionally - holiday dinners, birthday parties, gigs, etc. Just make sure you get back the next day, ASAP. If you have been eating healthy & exercising regularly, you'll want to do this.
10. Set goals. There is more incentive to keep going, rather than doing it for the fun of it. One of my recent goals was to complete the local 10 mile race - I did. I have a bunch of others currently, all of which I am working on, including a half marathon in September in Philly. My goal is to break 105 minutes (~8 minute mile), with the bonus goal of breaking 100 minutes.
All of this advice works. When I follow it, I lose a steady 2 lbs per week. Have fun!
ian
Here are some thoughts for you:
1. I used Weight Watchers. I'll never EVER go to a meeting, but the concept is perfect for weight loss. Essentially it is a glorified way of counting calories. If you do physical activity, you can 'earn' more, depending on the level of activity (walking the dog =/= running sprints)
2. Exercise: Start! Work at slightly above a comfort level. If you cannot run a mile, run 1/8th mile. If you are not used to exercise, you will have some pain in your muscles, however, this will go away with proper diet / sleep. Find something FUN - if it is not fun, you won't do it. Grab your camera & go for a walk. Or ride a bike.
3. Water. I've read studies that recommend 0.5 oz per pound of body weight per day if non-athletic & up to 0.67 oz per pound if athletic. That means I need to drink 100 oz /day when I am resting & 134 oz when running. If your belly is already full before you eat, you'll eat less.
4. Seconds. Cut them out. There are ways to get around this - like putting the remaining food into a storage container before you sit down, or only have seconds on salads (minimize fatty dressings). If I eat a meal I like, I can easily eat two or three plates full.
5. Weights - YES!!! You can increase your metabolic rate with more muscle. Don't worry about not having a gym membership. Check out Men's Fitness magazine or the equivalent for natural body weight exercise suggestions. These will include pushups, squats, lunges, pullups, etc. All VERY effective.
6. Smaller meals more often. I eat every three hours, for 1/5th of my total daily caloric intake. I've heard that it takes the stomach 3 hours to empty, so I like to keep it working instead of shock-loading it.
7. Keep a log (journal) of EVERYTHING you put into your mouth (what it is & quantity). Beer and alcohol have caloric contents, so make sure to count them. Once you know what you consume on a daily basis, you can begin to decrease it. The same goes for weight - keep track of it.
8. Start either an exercise regime or diet - don't try to start both in the same week, as this is really tough.
9. You'll go off of your diet/program occasionally - holiday dinners, birthday parties, gigs, etc. Just make sure you get back the next day, ASAP. If you have been eating healthy & exercising regularly, you'll want to do this.
10. Set goals. There is more incentive to keep going, rather than doing it for the fun of it. One of my recent goals was to complete the local 10 mile race - I did. I have a bunch of others currently, all of which I am working on, including a half marathon in September in Philly. My goal is to break 105 minutes (~8 minute mile), with the bonus goal of breaking 100 minutes.
All of this advice works. When I follow it, I lose a steady 2 lbs per week. Have fun!
ian
