Time to go on a diet...well...lifestyle change.

[MidnightSensi2]

2 years ago: 175-lbs
Today: 200-lbs
(height 5' 10", %bodyfat unknown)

Not a good sign!!!

I know we've had these threads before, but, wanted one to get me motivated if you all don't mind. You guys have such a wide scope versus my friends.

I recently had a herniated disc (L5s1, for those who've had them also). They've treated me with steroids and now I'm going to physical therapy.

One thing I think might really help is to drop some weight. In college I was about 175 and comfortable, now I'm 200. (height is 5' 10").

What changed: Sedentary (school I walked a lot), increase in drinking (college I drank light beer and only on the weekend, now I'm every night at least two heavy beers). I don't get drunk often (actually, almost never), but, I think the constant extra calories isn't good, especially not alcohol.

So, new rule, beer only on the weekends - considered Friday and Satuday night in my book - and max 3 partying, 2 sedentary.

My daytime breakfast I sometimes eat a muffin, really high in calories, need to find an alternative. Yogart and fruit? I'm really easy to please for breakfast and lunch, I can basically eat the same thing every day. Problem is, not much time, so I have to be smart. PB&J?

Dinner I normally eat pretty healthy (simple, fresh food and veggies), but sometimes eat baked french fries, potatos and other starches.

...

Anyone have any recommendations?! Looks like I got to loose 25-lbs? I don't feel fat, but, I think it will really help my back to have that much less weight on it.

...

Any tricks on dealing with hunger? I'm not planning on taking any stimulants or appetite suppressants (cigarettes, adderall, coke, pills, etc.), as I want to keep this as a LIFESTYLE change rather than a DIET.

...

Exercise: I'll find out this week what types of exercises I can do with my back. I have a feeling lifting and so on isn't in the picture, but I think things like biking, walking, pushups and perhaps certain weighted exercises might be okay....first physical therapy appointment is at 7:00am tomorrow (luckly can get in early so I'll only be a bit late to work).

I am management at work, and spend some time on the phone... I was thinking of starting to walk anytime I'm talking. Even if it's just in my office (it's a private office, so no one would know/think I'm weirder than I am). My office phone allows me to forward to my mobile, making this possible.
....

Help!!! All advice appreciated!

 

[Adam]

Charlie Sheen looks like he dropped weight. You could always try the "hookers and blow" lifestyle. Oh, wait - you said that you wanted a change.

I wish you the best. I don't have any great advice, except to reduce calories and increase activity just like you said. I'd say watch your fat intake and eat healthy, but you already seem to be focused on that. Walking is great exercise, as you know. I used to keep in pretty good shape when Niki was walking a couple of hours a day, but I'm a bit softer around the belly than I used to be now that she doesn't walked much. I work out from time to time, but nothing like a few years ago. My main problem is that I'm less fit, not that I'm overweight. I'm 5' 9" and about 130, down over 10 pounds from college (and with a bit more around the midsection then back then...so, less muscle).

Like you, I switched from drinking light beers on the weekends in college to drinking regular beer almost every night. I do intentionally trade off beer calories for other calories, though. I eat smaller meals than I used to now that I'm not exercising as much, too. Just tonight, I ate two veggie corn dogs for dinner (about 300 calories) and then stopped because I know that I'll have a beer or two later. I should start counting my calories more strictly, but I try to stay around 1500/day when I'm paying attention. I'm not actually sure where I'm at, though. I know that chips and snacks get me from time to time.

You asked about breakfast suggestions. For breakfast, I eat cereal almost exclusively. I have most of my life. I try to eat fairly healthy cereals, and just one bowl. Not a lot of calories, but filling.

 

[picture_shooter]

That's what happens when ya coop ya self up in home audio and eatingm watching or listening to music most of the day .

Key thing is to do is try to be active everyday, and that does not mean walking to the kitchen and back to the recliner / sofa

I ride my mountain bike and try to ride 4 days a week, at least 12 miles per day on the opposite days or even in the late evening I run at least 2-miles.

Oh, count calories. I try to eat smaller meals through my day and keeping it less then 2K calories.

Last but not least, try to stay away from processed food. Its damn good, but it's also the devil to your body.

 

[dad311]

I started loosing weight a little over a 18 months ago. Here are some tips.

I bought a nice set of headphones and walked 30-60 minutes a day. I really enjoyed this alone time with my favorite music/podcast.

I stopped drinking beer for 6 months.

I limited my bread for 6 - 8 months.

After 6 months of walking I started running a little.

After 10 months, I ran a mini marathon. 11 minute miles.

Joined a health club three weeks ago.


I feel great, maybe better than I ever have. Oh, and I'm no longer diabetic.

 

[zildjian]

I'll chime in and share a few principles that I tell my patients, and I tend to have good luck with a lot of my patients through these methods (and I do not prescribe diet pills).

If you have to pick one diet plan, a low carb diet will yield more weight loss than a low fat diet. While it's best to watch your carbs AND fat intake, the carbs are the biggest culprit in preventing weight loss, so focus there primarily. Adkins wasn't crazy. The "south beach diet" is good too.

Don't drink your calories. Sodas or sugary drinks add up too quick, and given the choice, most people rather eat their calories than drink them.

Calories
As already mentioned, calorie counting is a major part of your new lifestyle change. You won't have to do the math forever. Eventually you will be doing the math subconsciously in your head, but until then, actually add up what you're consuming daily and see where the numbers end up. Most people who are overweight and haven't counted calories before are surprised to see how high their numbers can be. Aim for 1800 calories if you are exercising. If you aren't exercising, aim for around 1500 cal/day. The one principle that is 100% true in weight loss, if you burn more calories than you consume, you will lose weight. If you consume more calories than you burn, you'll gain weight. All the rest is just pushing that equation around to balance in your favor.

Protein!!!
This is the fuel your metabolism needs to get ramped up. A good rule of thumb is this: the total volume of protein you need per day is four times the size of the palm of your hand. Keep your lean protein intake where it needs to be, and you can raise your metabolism easier and then this will lead to burning fat. Boneless skinless chicken breasts and turkey are great. Experiment with spices and different ways to cook healthy ingredients to keep it interesting.

Drink plenty of water.
Our bodies are made up of cells as we all know. These cells each have their own metabolism. A well hydrated cell burns far more calories and sustains a higher metabolism than even a mildly dehydrated cell. By simply drinking water throughout the day, you can keep your metabolism up because of this physiologic principle. Of course the water also gives you something to consume that's calorie free, but just the mechanics of it are key. You have to stay hydrated to burn fat.

The downside to cereal.
Cereal is better than bacon and eggs, but in general cereal is digested and broken down into simple sugars far too quickly, and those don't last in your stomach long at all, so it may leave you feeling hungry sooner than you should. Oatmeal is made of longer chain molecules and takes longer to digest, and therefore you feel full longer. It's not like we can eat oatmeal all the time, but if you like it, it is a better alternative than a lot of breakfast choices. If you like oatmeal, try to find the oatmeal preparations that take longer to cook. The one minute "instant" oatmeals are made of much shorter chain molecules, so they like cereal will be broken down quicker. Get at least 5 minute preparations, and if you can find them and have time, the real steel cut oatmeal that takes 30 minutes to cook is great for a diet conscious breakfast, but who has time for that honestly... not most of us.

Eat breakfast every day. Otherwise your body will decrease it's basal metabolism.
Do not eat late at night. You don't have time to burn those calories if you do, and then most of them will to go fat.

Since diet pills were mentioned, I'll tell you all what I tell my patients when they ask about them. While diet pills can cause one to loose weight, if the patient doesn't change their lifestyle, they will just put the weight right back on after the pills are stopped. That puts the patient through the risks of the pills for no benefit. The best weight loss clinics recognize this and won't prescribe weight loss medications until the patient demonstrates that they have changed their lifestyle and are dropping weight on their own through proper diet and exercise. THEN weight loss medications may be considered if appropriate for that patient, but again, I don't prescribe them. If my patients get to the point where I think they may be appropriate, there is a weight loss clinic down the road I'll refer them to, but I much prefer my patients to succeed through educations and lifestyle changes than another prescription.

When you fall off the wagon, just get back on!
Last tip and a very important one. This is mostly for those with more pounds to loose than just 15-20... When you fall off the wagon and pig out on your calories of choice, don't beat yourself up, just get back on the wagon and keep going. I've seen many patients who have a bad weekend when they pigged out and then they end up getting down on themselves and throw in the towel and go back to their old lifestyle which put the weight on in the first place.

Hope this helps a few people.
-Brad

 

[Adam]

Awesome post, Brad - thanks!

I was wondering if you would please expand on this comment:

A good rule of thumb is this: the total volume of protein you need per day is four times the size of the palm of your hand.

I don't quite know what that means. Does that mean eat four times the volume of my palm in meat (or equivalent) every day?

 

[zildjian]

Awesome post, Brad - thanks!

I was wondering if you would please expand on this comment:

I don't quite know what that means. Does that mean eat four times the volume of my palm in meat (or equivalent) every day?

Yes. This is more important for the patients that have more than just a couple pounds to loose, but adequate protein intake applies to everyone (except those who don't need to eat much protein, renal failure patients...). If you're looking to ramp up your metabolism, you have to use protein to keep it up. Otherwise your body will burn the protein in your muscles, because your body will get it's protein from either what you eat or you. Obviously that's a lot of meat if that's your only source of protein, but we also get protein from cheeses, milk, soy etc, but most people who diet cut the protein when they need to do the opposite to get their metabolism going. I also explain it to patients to think of it this way: protein fuels the fire that we use to burn fat. If you are maintaining your weight, you won't need quite that much protein, but to get the pounds off and the metabolism up, a good daily supply of protein is key.

This is a long detailed subject, that I've tried to cram in to a post, so forgive me if it's not as detailed as it could be. There are lots of large textbooks just about these topics. A couple sitting in the next room!
-Brad

 

[MidnightSensi2]

Wow, these are some great tips - I'm going to print them out and make some kind of a plan. Getting ready to head to the physical therapy office now, I think that might let me have a better idea of what I can and can't do. I love the idea of putting on some headphones and walking, wish my street wasn't under construction but after 5 they are typically not working at least. Since I've been working 7-8 for the last year I think my boss may understand if I want to leave a bit earlier for my health.

Another thought I had was putting an elliptical in my office and returning calls on it. Some of the end of day calls are to vendors I've known for years, so if they hear I'm on an elliptical I doubt they'd care. I'd rather have a treadmill, but, I doubt my back can handle that - I'll ask the physical therapy people in a bit.

The diet tips above will take me some time to digest (pun could be intended or not..I'll try not to eat the screen hehe), I think I need to sit down with a pad and paper and get a bit of a game plan as far as meals.

Just had some yogart now (haven't diet shopped yet, so figured this was the best in my lot)..but it has the fruit and sugar in it, I'll get plain next time I shop as I noticed that has a lot less sugar.

 

[zildjian]

If you don't already have an elliptical machine and are going shopping for one, here's something to keep in mind. Pick one that has the foot platforms as close together as possible. Many elliptical machines have the feet spaced out so far that it puts an unnatural force on your knees and hips (especially knees), and a lot of people have knee pain from such machines. When you walk or run, your feet don't land too far off mid line.

Also regarding the protein volume we discussed above, one trying to loose weight and ramp up metabolism should have 0.8g of protein per kg of their own body weight per day. 0.8g/kg/day
This is typically 20 grams of protein/day for women and 30 grams protein/day for men. The palm of the hand references above are just a good rough guideline for people who don't want to figure up the exact amount. It tends to be pretty close though.

-Brad

 

[MidnightSensi2]

Went to physical therapy today. They did some warming of the back, stretching and light core workouts, then cooling with electrodes going (I guess that's supposed to relieve pain). Told me some things to do (every 20min. lean back five times slowly, holding for a bit each time, I guess that helps slip the disc back in)

Had some yogart before (around 6:30) and a banana around 10. I know that's not enough protein, but will try to get some in at lunch.

Found out my scale battery is dead this morning (hehe), so Siri (the iPhone 4s lady hehe) is going to remind me to take home a 9v battery at 6 and then when I get home remind me to take it out of the car (some location tracking thing, kinda scary haha).

Tomorrow morning I will weigh myself and get some kind of average for the week as a starting point (assuming water weight and general changes will influence that amount). I will have Siri remind me to do that after my alarm hehe.

 

[MidnightSensi2]

If you don't already have an elliptical machine and are going shopping for one, here's something to keep in mind. Pick one that has the foot platforms as close together as possible. Many elliptical machines have the feet spaced out so far that it puts an unnatural force on your knees and hips (especially knees), and a lot of people have knee pain from such machines. When you walk or run, your feet don't land too far off mid line.

Also regarding the protein volume we discussed above, one trying to loose weight and ramp up metabolism should have 0.8g of protein per kg of their own body weight per day. 0.8g/kg/day
This is typically 20 grams of protein/day for women and 30 grams protein/day for men. The palm of the hand references above are just a good rough guideline for people who don't want to figure up the exact amount. It tends to be pretty close though.

-Brad

Yeah, they seem kinda strange to me. Maybe that isn't the answer. From talking to the therapist this morning is sounds like I'm better off with light walking, provided I keep my posture good. He said probably no running (ever) due to the impact and risk of landing funny (if I'm leaning forward and land hard it could put me back to square one).

I also was getting out of bed wrong and doing a whole bunch of bad movements, so, maybe learning this stuff will be helpful in speeding me up to more exercise. He said I'd be surprised how much getting out of bed wrong or bending wrong while brushing teeth and so forth adds up. So, I'll really watch that and hopefully aim towards some more exercise.

The key to my well being while exercising, according to him, was really keeping my 'core' strong. Especially the backside of my abs (like not the part you see, the part on the inside) which supports where my injury is according to my MRI.

 

[gmichael]

What is the wrong way to get out of bed?

I have found that you can eat almost anything you want (within reason) as long as you apply portion controls. Sure, white bread should be replaced by whole weat, rye or pumper etc., but most food are ok in small portions.
The excercise is the other half of the equation.

 

[dad311]

What is the wrong way to get out of bed?

I have found that you can eat almost anything you want (within reason) as long as you apply portion controls. Sure, white bread should be replaced by whole weat, rye or pumper etc., but most food are ok in small portions.
The excercise is the other half of the equation.

I agree, small/normal portions and daily exercise. Something to keep in mind, most restaurants server double portions. The wife and I almost always share a plate when we go out to eat now.

 

[njedpx3]

modified sonoma diet

Look at the Sonoma diet ( also similar to meditereanen).

It is not really like a diet and you can modify it also.

Key thing is you eat more vegtables and fruits and cut out all "White-flour" products.

Also cut out all real sugar and try to look for products with large amounts of real sugar. The sugar sunstitutes are oaky

Wine is on the list in moderation and red wine is good for you. However, on the modified diet you can have occasional beers.

Do it with exercise and it works without much pain.

The best way to do exercise and it can be any kind including walking is to first log whta exercise you are currently doing. Then try to setup a schedule and stick to it --with an increased amount of exercise.

Good Luck

I am trying to drop some weight also which is hard for me because I love to cook and I am very good at it.

The Forest Man

 

[MidnightSensi2]

What is the wrong way to get out of bed?

I should roll on my side, and lift sideways (so the hips are doing the work rather than the spine pushing out) to the sitting position and then get up. Versus the typical pull yourself out of bed.

 

[MidnightSensi2]

I love all this advice, looking into all of this. Really appreciated.


Yeah, the portions are a big player. Today I was sooortttaaa good, started strong, ended bad: I had a cup of yogart, a banana, then some grilled fish for lunch, with some rice and beans...but I didn't eat too much of those - was proud of myself, then for dinner had some pork.... cheated a bit at the end though and had some chocolate covered peanuts someone gave me (peer pressure hehe). So, coulda done without the garbage at the end, probably the worst time of the day to eat it too. :/ Also had a beer. It was almost like habit of grabbing it, plus it was a tough day...all those shitty excuses.

So, day one: 6/10?

Felt a little drive though, little determination brewing hehe.

 

[lsiberian]

I've been working out/eating right for a while.

A lot of very good information based on long term peer reviewed studies is in the forum.bodybuilding.com stickies.

I've found the most successful diet for me is doing only a couple meals a day. It makes eating out far less damaging and makes food preparation easier.

The basic deal is you need to burn more calories than you consume.

For exercise I use liveexercise.com it's free and their resistance bands are cheap combined with BJJ at a local gym.