Weight Loss

[newjacksm]

I figured I should post up what I have been doing lately, I have been really successful losing weight. I have been a really big guy my whole life and after a really nasty break up and feel like shit mentally, physically before and after that break up I figure I should get to working out. Now by no means in a week am I back into shape I have to lose 100 pounds to even be considered healthy again. But I've been healthier.

Since senior year of highschool I have been 320 pounds and maintained it and felt fine about my weight, confident and what ever. After my sisters wedding (about 3 years after highschool) I gained about 15 pounds and I started feeling really shitty all around. I didn't even notice it was the weight till I went to the doctor and he told me I was 335. About a month later I took initiative to start doing something once and for all.

It has been a week and I am already down to 322, I am shooting for 250 by Jan/Feb even if I dont I'll be happy to be in the 200's again. By summer I want to be 200 pounds. I am so happy the way things are working out for me, it's been making me a lot more less lazy less lathargic and overall I just feel better.

What I have been doing is having 3 meals, forget the 5 meals a day I dont have the time to do it! I have breakfeast, lunch and dinner. my lunch may only consist of a fruit like a bannana because I dont want to go to a deli and have a sandwhich. So I rather eat a fruit, my dinner is where I will stock up on my calories. However my dinner I cut my portions down in quarter to half. If I would have to guess I am probably intaking about 1000-1500 calories a day, which for my size is dentramental shock, but I dont starve my self at all. If I am feeling hungry any time through the day I will sneak in a fruit.

I have been jogging and walking for the most part no sprints. I dont by the time just yet, I jog by the mile. When I first started doing this I could barely jog 3/4 of a mile. Now I could jog a mile in 14 min, which I know is unimpressive but to me for my size is pretty good. Yesterday I broke a mile and 1/4 without any problems.

I have cut all liquids other than water(really tough though because I LOVE BEER)

[twoapplesplease]

Right on man Ya got my full suport.

[NIGHTS OF BAGHDAD]

keep it up man..dont give up you can do it

[Jeff_T]

Well done man, hope you can keep it up and reach those goals. Nuts are a good snack to have during the day as well, just try to stay with unsalted. Also oatmeal, brown rice, chicken breasts, tons of veggies. May want to think about adding some protein shakes (just powder and water/milk) too. Just be sure you're not eating to little because you're body does need something to give you energy and you don't want to have your body burning up your muscle because you're starving yourself. Don't worry about your times for running/jogging. As long as stick to it and keep pushing yourself, you should be good. Also try some interval training, like run 90 sec. brisk walk 90sec. for like 30 min.

[newjacksm]

Yeah I was thinking about that, thats why I sneak in a banana for fiber/protein. I feel better as far as energy, but I have been jogging/walking/running every day and my knees and hips are starting to kill me, I think I am going to designate Sunday as a rest day or just exercise not as hard. I cant believe I a lost so much weight. You notice it a lot in my gut and my face, I can't wait till I drop down to a size 38.

Today I went over on my diet. I had cerial, banana and a frozen weight watcher dinner (there was nothing else for me to make) and where I went wrong was I gave in at 7/11 around 1am I bought a PBJ sandwhich it was the mini ones. There was no index to see how many calories was that but I could only imagine that thing was like 300 give or take.

For my size I carry my weight very well, I am very open about my weight now and when I tell people my weight they can't believe it for how I look. But that's not really what counts it's the health. So far I feel great, I can't wait to see how I feel at 250 and 200.

[Zyram]

Right on man. I need to get myself back in shape again, I did it the year before last (lost 30lbs from 235 to 205). I can tell you, my knees used to hurt alot and I had some problems with ankles. Those 30lbs made a HUGE difference in my knees and ankles, and overall I had more energy and could get through a day without feeling tired the whole time. Recently had a breakup and I kinda just let myself get back out of shape, but this is encouragement to start doing something again. I've not gained much weight (I did not eat for comfort, I just didn't eat) but I do know that I'm losing that muscle and general well-being that comes with being in shape. Well, I may join you soon, need to bust out my workout gear, and now it's getting cooler (it's REALLY hard to work out in a Texas summer) so I feel invigorated by the cooler weather, and now seeing you post it just gives a little push. If I get back to it I will post an update, it always helps to have encouragement, so keep it up man! Little slips WILL happen along the way, but keep to your diet as best you can. One plan I was on that worked was to have one night a week (after one month of strict diet) that you can just throw away and splurge.

-Z


P.S. Vegetables are not counted as real calories on many diets, so when making my dinners etc, I would make LOTS of steamed veggies and go to town. Bonus is that leftovers are easy to heat the next day =). No butter or anything though, but if you get a pepper grinder and sea salt, just do a little salt and a lot of pepper and you're golden, perfect veggies.

[newjacksm]

Yeah I think I strained my groin muscle so I am not going to jog, I am going to walk though and keep a strict strict diet till I can jog comfortably again. Even when I walk my groin muscle is killing me. I pulled it about a year ago playing football so I think I might of re-aggravated it again jogging.

I am around the 321 mark, every day getting lighter and lighter.

Today I ate 2 turkey burgers, no buns 170 cal each and I had a subway sandwhich with turkey and lettuce and mustard with half whole wheat bread. Like I said I am trying to keep 1200 or below. And if I am not jogging I am trying to keep it even lower.

It's starting to get freezing over here so it's starting to get hard to walk outside, I may have to sign up to a gym which isn't so bad... I much rather go on a bycicle and be on that for 30 min or so then jog to be quite honest with you, or an elliptical. I just like the convience walking out my house and walking or jogging, instead of just.... driving to the gym and all that hoopla.

[McLovin600]

good job man. especially with the 1000-1500 calories!!! diet is 90%. holy shiiiiiieeet! on days that I train in the morning, like today, I'm probably close to 1500 calories and its 9:20 lol

[newjacksm]

Yeah I am kind of dissapointed I haven't really lost anything the pass 2 days because I haven't been able to really jog...

[NIGHTS OF BAGHDAD]

Yeah I am kind of dissapointed I haven't really lost anything the pass 2 days because I haven't been able to really jog...

you wont be losing weight everyday...sometimes you will go a week with only dropping 1-2 pounds..but keep your body active and burning calories

[twoapplesplease]

Jogging is really hard on the joints of the legs and feet especcially when your a bigger person.
I like to ride bike when jogging gets to be painfull on the joints.

Its really nice to mix in some low impact cardio.If you live in an area that gets snow You might want to check out cross country sking

Anyway keep it up man your an inspiration to others your doing great!

[McLovin600]

Yeah I am kind of dissapointed I haven't really lost anything the pass 2 days because I haven't been able to really jog...

you should be looking at your weight weekly at most. In your case I would say monthly. A couple things I have heard from people whose results I have seen first hand (not tried myself): Flaxseed (sp) oil or ground seeds, take in the morning. Eat Sauer Kraut lol worked for one of my friends, ate it all day

[thevoiceofzeke]

Congrats OP.

It's a pain in the ass to lose fat once it's built up on you. I just had a revelation when I jumped on a scale at home and saw I'm just over 200lbs. It's a pretty huge shock for me considering I was about 160 throughout high school. College has just been tacking on weight, mainly due to lack of organized athletics, huge intake of carbohydrates (it's the cheapest food), and a very unhealthy drinking habit. I've been getting sauced 3 to 4 nights a week on average off of beer, not because of the drunk, but because I love beer. I have no interest in liquor.

This is a dilemma for me. I hope I can develop some semblance of the willpower you're evidently demonstrating. Keep it up.

[Jeff_T]

Jogging is really hard on the joints of the legs and feet especcially when your a bigger person.
I like to ride bike when jogging gets to be painfull on the joints.

Its really nice to mix in some low impact cardio.If you live in an area that gets snow You might want to check out cross country sking

Anyway keep it up man your an inspiration to others your doing great!

I def like to add in some "fun" cardio stuff on non-workout days. Its a great way to keep up with your routine and have fun doing it. I'll usually go play some basketball/football/soccer or go golfing and walk instead of use a cart. If you golf, walking the course is great exercise and will usually equate to about 5 miles or so (depending on course length). Don't get discouraged if you're not consistently losing a pound or a few pounds a week, its normal. Dropping the initial weight is much easier than the remainder.
Forgot to add, if you're starting to do more jogging and higher impact stuff I'd highly recommend going to a running type shoe store as they will be able to fit you with the best possible shoes for your body, foot characteristics, etc. I was getting some bad shin splints when I first started to run, which gradually got a little better with time, but were still there and a good pair of running shoes help cure the rest of the problem.
Edited October 13, 2009 by Jeff_T

[McLovin600]

Congrats OP.

It's a pain in the ass to lose fat once it's built up on you. I just had a revelation when I jumped on a scale at home and saw I'm just over 200lbs. It's a pretty huge shock for me considering I was about 160 throughout high school. College has just been tacking on weight, mainly due to lack of organized athletics, huge intake of carbohydrates (it's the cheapest food), and a very unhealthy drinking habit. I've been getting sauced 3 to 4 nights a week on average off of beer, not because of the drunk, but because I love beer. I have no interest in liquor.

This is a dilemma for me. I hope I can develop some semblance of the willpower you're evidently demonstrating. Keep it up.

i would say learn to like liquor. i LOVE beer but no longer drink 10+ in a night. Il have a couple delicious ones, then get sauced via whiskey infusion. the beer is contributing more to your weight gain than you think. I saw results fast when i stopped.

[newjacksm]

Jogging is really hard on the joints of the legs and feet especcially when your a bigger person.
I like to ride bike when jogging gets to be painfull on the joints.

Its really nice to mix in some low impact cardio.If you live in an area that gets snow You might want to check out cross country sking

Anyway keep it up man your an inspiration to others your doing great!

I def like to add in some "fun" cardio stuff on non-workout days. Its a great way to keep up with your routine and have fun doing it. I'll usually go play some basketball/football/soccer or go golfing and walk instead of use a cart. If you golf, walking the course is great exercise and will usually equate to about 5 miles or so (depending on course length). Don't get discouraged if you're not consistently losing a pound or a few pounds a week, its normal. Dropping the initial weight is much easier than the remainder.
Forgot to add, if you're starting to do more jogging and higher impact stuff I'd highly recommend going to a running type shoe store as they will be able to fit you with the best possible shoes for your body, foot characteristics, etc. I was getting some bad shin splints when I first started to run, which gradually got a little better with time, but were still there and a good pair of running shoes help cure the rest of the problem.

I picked up a pair of brooks, they are wonderful. My feet still hurt when I am on my 4th lap but it's funny yesterday they didnt hurt as bad. I am getting lighter and lighter every day and I am loving it.

[thevoiceofzeke]

Congrats OP.

It's a pain in the ass to lose fat once it's built up on you. I just had a revelation when I jumped on a scale at home and saw I'm just over 200lbs. It's a pretty huge shock for me considering I was about 160 throughout high school. College has just been tacking on weight, mainly due to lack of organized athletics, huge intake of carbohydrates (it's the cheapest food), and a very unhealthy drinking habit. I've been getting sauced 3 to 4 nights a week on average off of beer, not because of the drunk, but because I love beer. I have no interest in liquor.

This is a dilemma for me. I hope I can develop some semblance of the willpower you're evidently demonstrating. Keep it up.

i would say learn to like liquor. i LOVE beer but no longer drink 10+ in a night. Il have a couple delicious ones, then get sauced via whiskey infusion. the beer is contributing more to your weight gain than you think. I saw results fast when i stopped.

=(

It makes me sad to acknowledge this, but yeah...it's gotta be the beer. This means I'm going to have to be intoxicated less often too because we get free beer whenever we want it, haha. How can I not drink it!?

[Barnaby]

jesus.. increase your calories.. 1000-1500 calories a day is starving yourself.. Sure you're losing weight now, but you're also going to lose all muscle and put on more fat. You're body is in starvation mode, and will do everything it can to covert everything to fat, as it thinks its not going to be fed. Especially since your around 300..

Remember, It wasn't overnight you put on the weight, and it sure as hell isn't going to be overnight before you lose it.

If you want to lose the weight, and keep it off you have to do it gradually. On average a man will burn 2000-2200 calories a day, just sitting around. You're obviously doing some exercise, so now were talking what? 2400-2600 calories a day you need to maintain your weight. For every pound lost, you need to have a 3000 calorie deficit. You should be averaging about 500 calories less a day then you need, so in this case, around 1900-2100 calories a day. This will give you roughly 1-2 pound weight loss a week. Going this slow is a must, as your body has a natural tendancy to maintain its weight. If you do it too fast, then your body will compensate by going into starvation mode, and storing more fat. If you do it gradually, then your body will naturally try to keep its new lower weights.

But beside this, starving yourself is a quick recipe for falling of your lifestyle changes. You are far more likely to gain your weight back.

I applaud you for your efforts thus far, but if you want this to be a lifetime commitment, you need to take your time and do it right. Try eating small meals daily, and 5 times a day. You already have time to have breakfast, lunch, and dinner.. Is it really going to take more of your time to carry around some fresh fruit, veggies, nuts, healthy trail mix, etc? By eating small 300-400 calorie meals, 5 times a day, you keep your metabolism running correctly all day long. You are able to burn what you put in your stomach, giving you steady energy all day long. You don't get hungry, and overeat.

Stay hydrated all day long. If you're thirsty, you're dehydrated.

Eat as many fresh fruit and veggies as you can, but bananas are the LAST resort. They are the most nutritionally deficient fruit you're going to get. They don't have as much potassium as green leafy veggies, have extreme amounts of sugar and calories, and hardly any fiber. Eat them after a workout along with some kind of protein, as that is when you should have your simple carbs. Berries are your best friend, as they offer the most nutrition.

Don't be fooled by wheat bread. Most wheat bread is white bread with a tan. READ YOUR LABELS!!! Anytime it says enriched, its shit. Bread is mostly shite anyways, unless you get something that is hearty. Look in the organic section of your grocery store for sprouted grain breads if you're going to have any.. These are nothing but complex carbs, with alot of protein.

Generally speaking, every meal should have a protein, and fiber in it. Beans, whole grains, fresh, fruit, fresh veggies, lean chicken or fish. These are the things you should concentrate on. Ideally, the less meat the better, from a health perspective. Meat should be a side item, not a main course. By eating healthy, small meals throughout the day, counting calories isn't really much of a concern. You'll more than likely eat the right amount to lose the weight, and be healthy about it at the same time.

I've been down this road myself. At around 16 I was probably already @ 250, by my early 20's I was 290. When I finally decided to change my life around, I managed to get down to 178 at my lowest.


Like I said early, I applaud you thus far. Its not easy, and everyday is a battle. Just be sure to do it right, so its a change you can have forever. Don't set yourself up to be a yo-yo dieter.

Peace Edited October 13, 2009 by Barnaby

[newjacksm]

But honestly I am not even really starving my self because I eat when I am hungry, I just eat a lot less fatty foods. Like I have cerial for breakfest I will have a fruit for lunch which fills me up and for dinner I will eat my foods but stay away from fried foods.

My cereal is probably 200-400 calories and the fruit? depending what fruit it is? I dont know.. and Dinner is just a guesstimate how much calories is.

I eat when I am hungry and eat the right foods with low calories, I am not forcing my self.

I haven't had fast food in over a month, when I use to get it 1nce or 2wice a week. Edited October 13, 2009 by newjacksm

[newjacksm]

Update:: Nothing has changed I am down to 310, weight loss has slowed down a bit because I thought doing more laps at a slower rate would be more of a help, but it didnt. So I did 1 less lap at a higher intensity and I am starting to lose weight at my fast rate again. I feel great.

[McLovin600]

INTERVAAAAAAAALLLLLSSSSSSSS

[Arcane]

i went from 150 to about 142....

hahaha...i make for sexy time!!

[Stuie]

Congrats Jack, that's actually inspiring. I started to loose weight but then i fell out of habit like always, But I need to get back into it. You may have just inspired me

from another 300+ lbs brother,
Keep up the good work.

~Stuie

[newjacksm]

Yeah since its getting cold out I have gotten a bit lazy to jog, but I am keeping my diet up! I will definitely go out for a jog tomorrow. I am hoping for another 20 pounds loss by Christmas if not oh well.

Give it another shot Stuie! It's a pain in the ass at first but once you condition your self to do these things its a piece of cake

P.S. I've done all these fad diets too when I was younger lost 40 pounds gained it all back + more, what I am doing now is just overall better. Calorie counting and jogging a 1+ mile a day and doing a little more walking in between the day. Edited November 12, 2009 by newjacksm