F#*$ this extra weight

Cameronswmp9

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I'm tired of carrying this extra weight. It's time to do something about it.

I've got the MyFitnessPal app, tracking everything, except strength exercises. I have cut my caloric intake down a lot, and I have been doing bodyweight exercises and walking with the wife a few times a week.

I have a stationary bike, but no room at this point to put it in the house to use it. Working on that as well.

I started back on the second week of May, and I am down about 6 lbs so far. I don't see it, bit I can feel it the way clothes fit.

I started a thread in OT about a fall at work, that happened on 5/3, and when I went to the Urgent Care I weighed in at an even 300, I am 6'2. It's all carried up front, the textbook Dunlop Disease. I would like to get down to 200, but I know if I am working out (especially when I get to weighted exercises) I may cut fat and not weight, which is perfectly fine with me, so if I don't get to 200 but have gotten stronger I am good.

I have cut out a TON of carbs. My diet was basically crap, and a lot of it. Portion control was a huge enemy, and I eat fast so I don't feel it until I am overstuffed. Slowing down when I eat, knowing when I am satisfied, and cutting out crap snacks with good snacks as needed has helped.

I am cutting down on the energy drinks as well. I have been drinking the low/no calorie options, but I want to not drink them anymore. Went from 2-3 a day to one every 2 days or so, and I am drinking my last one now. (Actually just finished it, now it's just water).

Other than weight, I want to build strength and endurance. I know I am starting again, but my endurance really sucks. I know it will come, but it does suck now not having a higher endurance.

It's not a race to the goal, just a slow and steady progress to get there!
 
It does sound like you have a great start and a good frame of mind.

In the last 8 or 9 months of my own "transformation" I have come to learn that the most important thing is discipline. Discipline will carry you through when motivation leaves you. Discipline will get you in the gym when your mind wants to relax. Discipline will tell you to stay at home when you need to be working. Discipline will make you eat 1 donut instead of 4.
 
I'm tired of carrying this extra weight. It's time to do something about it.

I've got the MyFitnessPal app, tracking everything, except strength exercises. I have cut my caloric intake down a lot, and I have been doing bodyweight exercises and walking with the wife a few times a week.

I have a stationary bike, but no room at this point to put it in the house to use it. Working on that as well.

I started back on the second week of May, and I am down about 6 lbs so far. I don't see it, bit I can feel it the way clothes fit.

I started a thread in OT about a fall at work, that happened on 5/3, and when I went to the Urgent Care I weighed in at an even 300, I am 6'2. It's all carried up front, the textbook Dunlop Disease. I would like to get down to 200, but I know if I am working out (especially when I get to weighted exercises) I may cut fat and not weight, which is perfectly fine with me, so if I don't get to 200 but have gotten stronger I am good.

I have cut out a TON of carbs. My diet was basically crap, and a lot of it. Portion control was a huge enemy, and I eat fast so I don't feel it until I am overstuffed. Slowing down when I eat, knowing when I am satisfied, and cutting out crap snacks with good snacks as needed has helped.

I am cutting down on the energy drinks as well. I have been drinking the low/no calorie options, but I want to not drink them anymore. Went from 2-3 a day to one every 2 days or so, and I am drinking my last one now. (Actually just finished it, now it's just water).

Other than weight, I want to build strength and endurance. I know I am starting again, but my endurance really sucks. I know it will come, but it does suck now not having a higher endurance.

It's not a race to the goal, just a slow and steady progress to get there!

This is key. You can't out-exercise a bad diet.
 
OP, you situation sounds so similar to mine. I am 1.5 years in and down 50#. I did the weight first (year 1 lost 50#) and now getting exercise incorporated. I separated the two because when I workout, I struggle to not justify more food and end up staying flat. Plus, working out is easier with 50 less pounds!

Good luck and ready out of you are interested in any dietary tips and tricks.


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You and I are living the same story.

I stepped on the scale at the doc's a couple months ago and literally shouted "HOLY #)%#%)!!" loud enough for the entire place to come to a halt. The doc just looked at me and said, "Well, I guess that's enough of a lecture about your weight".

At that point I was 6'4" (still am!) and 302#.
Today I am 282.3#

I've done it strictly with diet and exercise. When I did a follow up last week the doc asked me which "plan" I was using to cut weight. I told him it's the "don't eat like an idiot" plan - instead of Keto or Atkins or Slimfast or whatever, I just try to make good choices and cut out the stuff that is obviously terrible. Nothing is strictly off-limits except for ridiculous portions. Doc's response was "that's perfect. Just deciding to make good choices is the best bet for long term success."

I'm walking 3-4 miles per day, usually in 2-3 sessions. My parking lot is a couple blocks from the office, so instead of walking right to it now I take a lap around downtown which is coincidentally right at 1 mile from my car to the office door. I'll do that on the way in again at lunch. Then a walk with the old lady at night or a trip to the gym and the treadmill depending on weather.

Something that really saved me from sodas and got me drinking a lot more 'water' is the Mio water flavor stuff: http://www.makeitmio.com It satisfies the sweet tooth and makes water less of a "gotta do". Purely mental, I know.

Good luck!
 
It does sound like you have a great start and a good frame of mind.

In the last 8 or 9 months of my own "transformation" I have come to learn that the most important thing is discipline. Discipline will carry you through when motivation leaves you. Discipline will get you in the gym when your mind wants to relax. Discipline will tell you to stay at home when you need to be working. Discipline will make you eat 1 donut instead of 4.
You're exactly right. I've tried this journey before but my head wasn't in it, and after a few lbs I washed out. Between the mindset and the discipline it will prevail, bit you need both.

About 6 years ago I lost a lot of weight, but it was being out in the heat, hard work and I wasn't hungry, so eating 1 meal a day. Not trying to lose, but I liked how I looked more (going to about the same weight but adding muscle this time) . It wasn't the best way, and I don't know if I could do it again, as me being fat (I have no problem admitting it, the first step and all) I do get hungry.

I don't have a real sweet tooth, but I was drinking energy drinks and sodas like I was starting a trend, and that is where a lot came from. I'm not scared to admit the issues, just need to focus on the fixes. I walk about 3 miles a day just at work, and while it's not exercise walking, I'm making sure to walk more so it's adding and helping. When me and the wife walk at night, it's about 2 miles.

Pure focus and in the mind. I'm always mindful of what I can do to do it better.
 
You and I are living the same story.

I stepped on the scale at the doc's a couple months ago and literally shouted "HOLY #)%#%)!!" loud enough for the entire place to come to a halt. The doc just looked at me and said, "Well, I guess that's enough of a lecture about your weight".

At that point I was 6'4" (still am!) and 302#.
Today I am 282.3#

I've done it strictly with diet and exercise. When I did a follow up last week the doc asked me which "plan" I was using to cut weight. I told him it's the "don't eat like an idiot" plan - instead of Keto or Atkins or Slimfast or whatever, I just try to make good choices and cut out the stuff that is obviously terrible. Nothing is strictly off-limits except for ridiculous portions. Doc's response was "that's perfect. Just deciding to make good choices is the best bet for long term success."

I'm walking 3-4 miles per day, usually in 2-3 sessions. My parking lot is a couple blocks from the office, so instead of walking right to it now I take a lap around downtown which is coincidentally right at 1 mile from my car to the office door. I'll do that on the way in again at lunch. Then a walk with the old lady at night or a trip to the gym and the treadmill depending on weather.

Something that really saved me from sodas and got me drinking a lot more 'water' is the Mio water flavor stuff: http://www.makeitmio.com It satisfies the sweet tooth and makes water less of a "gotta do". Purely mental, I know.

Good luck!
I have hit the wall on water a few days, but try to get either a lemon or something just so it's not 'just' water.

I have looked at Keto, and while I like the idea, I don't want one bad day to mess me up for a few (I have read that coming out of ketosis will make the body slug). So just good choices and pirtipo control is helping.

And the wife is Italian, and loves pasta, so carbs are a must at times lol.
 
Good luck and ready out of you are interested in any dietary tips and tricks.

That's awesome on your progress, and not having flab does make exercise easier, did that years ago as well! Bodyweight stuff I like the extra weight for resistance *now* but when it's dropping then real weight comes in, hopefully by that time I can either get a weight set or have more time for the gym.

As far as the quote, I don't follow?
 
That's awesome on your progress, and not having flab does make exercise easier, did that years ago as well! Bodyweight stuff I like the extra weight for resistance *now* but when it's dropping then real weight comes in, hopefully by that time I can either get a weight set or have more time for the gym.

As far as the quote, I don't follow?

Ha! Darn phones! Meant to say REACH out if any tips are needed.


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I used MIO last year to keep my electrolytes up at work in the summer. It really helped. All the other sports drinks have a lot of sugar. This year it didn't do much for me, so I switched to a watered down pre workout mix. Working well so far. It's about the only other thing I could find with no sugar in a "sports" drink. The caffeine is a plus at work too.
 
I used MIO last year to keep my electrolytes up at work in the summer. It really helped. All the other sports drinks have a lot of sugar. This year it didn't do much for me, so I switched to a watered down pre workout mix. Working well so far. It's about the only other thing I could find with no sugar in a "sports" drink. The caffeine is a plus at work too.

I don't actually drink many of the Gatorade like drinks, even after cutting out a lot. I usually drink maybe 6 a year, so I don't miss those! The extra sugar and crap I don't want, and I don't like many of them to start.

I have tried the Mio before, would be a good way to break up the water at times.

I've done some of the pre workout drinks, but at full concentrate and I didn't like the way I felt, but it may be from the full concentrate and not diluted. I may try that next time!
 
The only thing I drink before a workout is black coffee and a large glass of water. During a workout if it is under an hour, water. Over an hour, I will supplement electrolytes because I sweat like a whore in church.
 
I’m trying a drink called Celsius
I have heard of this, I will have to take a look for these!

The only thing I drink before a workout is black coffee and a large glass of water. During a workout if it is under an hour, water. Over an hour, I will supplement electrolytes because I sweat like a whore in church.

I am not a coffee drinker, I have an average of 4 coffee drinks a year. I have never been a fan. I have been drinking a metric ton of water.

I had a soda today and I didn't realize how disgustingly sweet they were.
 
First early morning hike in the books. Watched the sun rise! Short but a good start. Shed the first 50# with the fork but the last 10 have to come off the hard way.

95a94c973d1582712a9ab88a51cb9782.png



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First early morning hike in the books. Watched the sun rise! Short but a good start. Shed the first 50# with the fork but the last 10 have to come off the hard way.

95a94c973d1582712a9ab88a51cb9782.png



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Nice. I do the Tobacco Trail over in Apex/Cary if you ever want to do a longer walk/hike. I try to do at least 3, 3 mile walks a week. But when I can I put on a pack with some weight and do 6-8 miles. It is flat so it isn't that tough, but add a pack and some weight and your body will work harder. I'd be up for a lon weekend hike. Jordan Lake and Umstead also offer some hikes with a little more challenge. Cadd a little pack and some hills, and it adds a little extra challenge.
 
Nice. I do the Tobacco Trail over in Apex/Cary if you ever want to do a longer walk/hike. I try to do at least 3, 3 mile walks a week. But when I can I put on a pack with some weight and do 6-8 miles. It is flat so it isn't that tough, but add a pack and some weight and your body will work harder. I'd be up for a lon weekend hike. Jordan Lake and Umstead also offer some hikes with a little more challenge. Cadd a little pack and some hills, and it adds a little extra challenge.

I have my ruck all loaded up and ready. Figured same as you, add some difficulty to these flat walks. The hills in Linville Gorge proved I am sorely out of shape!


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Congrats OP, and all the others in here. I too had gained and decided it was time to drop. As of yesterday, I’m down 50lbs since Christmas. Biggest single change for me has been cutting out sweet tea and all sodas. Besides that, I have been counting calories and always shooting for a deficit using My Fitness Pal.
 
I’m trying a drink called Celsius

The Celcius in the white can or the Celcius Heat in the dark can?
We used to drink Bang, but I think they keep making it sweeter and the list of junk in in gets longer.
Celcius Heat is where its at.
 
I have my ruck all loaded up and ready. Figured same as you, add some difficulty to these flat walks. The hills in Linville Gorge proved I am sorely out of shape!


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There are, what, several hundred miles of trails in the Triangle what are great rucking trails. There are also ruck clubs, F3, and Go Ruck.
 
I'm thinking about doing a burpee/squat challenge, any interest in getting a few people to do something like that for a month? Just as a good accountability for people to keep going?
 
Both white cans and heat are on my list, sounds a lot better than the crap that's not water now!

Unfortunately nothing is better than water. Really should get a ounce per kilogram of body weight a day. It's hard to do, but if I stick to it, I eat a whole lot less and feel better.

I will add some Optimum Nutrition Amino Energy to my water, the BCAAs probably have some benefit, but the bigger benefit is making water more palletable.
 
I've done some of the pre workout drinks, but at full concentrate and I didn't like the way I felt, but it may be from the full concentrate and not diluted. I may try that next time!

See if you can find some single packs. And if you are not working out, maybe no caffeine. I use it at work, but even then if I get it too strong I can tell. And the first time I drank it I thought I was vibrating. lol



I had a soda today and I didn't realize how disgustingly sweet they were.

I had a pretty solid addiction to Sundrop since, oh, about 8 years old. I can't stand it anymore. The only sodas I can tolerate are dark soda's. And not nearly as much as I used too.

Next time you have a good cake you won't believe how good they are. Your taste buds get so used to being overwhelmed with sweet you don't realize it's not that good. Every now and then we well grab a single serve or small cake at Publix, so good. But not something I really want to do much anymore.
 
It usually takes us some form of the proverbial 2x4 upside the head to finally get motivated to change.
For me is was scoring a 75 on the sleep apnea test. Weight related obstructive type.
Lost 110# as of 2014, but gained back 50 over the last 4 years. I can blame travel. But it comes down to not sticking to LCHF. Carbs are killer.
I am on MFP as well. Anyone on here can find me there. I use the same handle.
You can create groups, so we could make a CFF group on MFP.
Due to arthritis in my feet I am not supposed to walk for exercise. So I swim A LOT as many know.
Hiking is better for my feet because the surface is not flat so the impact is not constant. I do that a few times during the summer.
I'm hoping to drop 10 to 15# on this China trip and get myself back on the LCHF track. When I do LCHF weight comes off fairly quickly without feeling like I'm starving.
 
I lost about 35 lbs. about four years ago, through Earheart Healthy Weight Loss. It was six weeks of hell. It was low carb, low fat, low everything. But it worked and there was no special foods to order or anything like that. It did help me to learn how to better change my eating habits...keeping carbs to a minimum, the importance of vegetables, choosing fruit instead of sweets, packing healthy snacks so I don’t reach for things in the vending machine, etc.

But when I say the struggle is real, the struggle is REAL. I have put about 15 lbs on this year, so I am back on the diet. It is about 80% of what you eat and about 20% exercise. With a new job and routine and long commute, I was making worse choices to eat and found myself with no time to exercise.

I am exercising now but it is often 9:30 at night before I get a chance to. So I can commiserate. I am on the weight loss bus myself. I have a water bottle that I got from Amazon where you can infuse your water with fruit. I do not like water...never have. I have to force myself to drink it. But with my infuser water bottle I get a light fruit flavor which is just enough to make it tolerable. I put in strawberries, raspberries, oranges, blueberries, and sometimes cucumber. It has made a big difference for me. Something you may want to check out.
 
I lost about 35 lbs. about four years ago, through Earheart Healthy Weight Loss. It was six weeks of hell. It was low carb, low fat, low everything. But it worked and there was no special foods to order or anything like that. It did help me to learn how to better change my eating habits...keeping carbs to a minimum, the importance of vegetables, choosing fruit instead of sweets, packing healthy snacks so I don’t reach for things in the vending machine, etc.

But when I say the struggle is real, the struggle is REAL. I have put about 15 lbs on this year, so I am back on the diet. It is about 80% of what you eat and about 20% exercise. With a new job and routine and long commute, I was making worse choices to eat and found myself with no time to exercise.

I am exercising now but it is often 9:30 at night before I get a chance to. So I can commiserate. I am on the weight loss bus myself. I have a water bottle that I got from Amazon where you can infuse your water with fruit. I do not like water...never have. I have to force myself to drink it. But with my infuser water bottle I get a light fruit flavor which is just enough to make it tolerable. I put in strawberries, raspberries, oranges, blueberries, and sometimes cucumber. It has made a big difference for me. Something you may want to check out.

Just don’t lose that phat ass darling.
 
OK, it's been 5 months now. How's it going?

Personally, I let my weight creep up the last couple years until I stepped on the scales and saw 199.

Lot of you may laugh, but at 5'9" with my build, I really don't need to be there.

So I cut out all the BS stuff again and dropped down to 195 fairly quickly. Then another guy at work mentioned wanting to drop some weight. I printed up a calendar with both our names on the weekdays for us to post our weight each day. A couple other people have joined in and penned their names on the calendar, as well.

As of Friday, I was at 177. Thanksgiving is coming up soon (and a Disney World trip), so that won't help I'm sure. My goal is to be back in the mid-160s in December.

Hope it's going well!
 
Down to 216.7 pounds this morning.
A lot of swimming and getting back to the China apartment too late to cook dinner.
Lunch is my only meal of the day in terms of content.
Breakfast is a shake before the gym at 7.
Sometimes I'll grab something at the canteen in the way up to the office.
And then there was the 20km swim on Sunday. Ha!
Still 14 pounds higher than 2014. But nearly back to my 2013 weight.
My goal is eventually 175ish. Most of it is in my midsection.

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When you make your own meals, it's easier by far to come up with something that tastes good but isn't loaded with calories. Harder to do when eating out. Which makes traveling for my job harder on weight control.

Also, when my job puts me back behind my desk for extended periods, weight control is harder. This is because exercise (even just heing active on your feet) curbs hunger...you don't feel the hunger until you relax and sit down. And it's much easier to park goodies on the desk to munch on.

I've taken to keeping minimalist stuff to eat on when at my desk all the time. In fact, you can make a really tasty bowl of nourishing soup to tide you over during the day which doesn't have a ton of calories in it. I keep a few cans of diced tomatoes, green beans, and water packed cans of chicken or tuna. All low calorie.

Dice up a decent sized onion, microwave it in a covered bowl for 2 to 3 minutes with some seasoning (like a cube or two of beef boullion, salt & pepper, or whatever). Add a small (8 ounce) can of green beans, small can of chunked chicken, and a can of diced tomatoes, then finish heating it. That's around 300 calories, a bit less. And it's a large enough serving to feel decent on the stomach.

Throw in a salad with DECENT greens (i.e. no iceberg lettuce) with fat-free Italian (15 calories per serving size and actually tastes good, unlike many other types of low calorie salad dressings) and some Pickapeppa Spicy Mango hot sauce and you've got a meal with all the nutrients you really need, but low on carbs. The nutrients help keep you from being hungry, too, because if you starve yourself of what the body needs, it'll simply respond with hunger pangs to make you eat more.

The end result is a meal with nutrients you need, but at a calorie content that drives the body to burn stored fats for energy...and thus weight loss.

Drinks? Unsweetened tea (which I love), water with a squirt of lemon or lime juice, or anything else which is essentially water without a cr*pton of sugars.

Snacks? Well, I love all foods, so veggies work well. Want a bit of flavor? Lots of options out there with plenty of flavor and few calories. Dry spices of all kinds, that fat free Italian salad dressing I mentioned, spice things up with hot sauces, etc.

Beef jerky is about 70 calories per ounce.

All this to get me through the day!

Balanced diet, reasonable portions...amazing!
 
When you make your own meals, it's easier by far to come up with something that tastes good but isn't loaded with calories. Harder to do when eating out. Which makes traveling for my job harder on weight control.

Also, when my job puts me back behind my desk for extended periods, weight control is harder. This is because exercise (even just heing active on your feet) curbs hunger...you don't feel the hunger until you relax and sit down. And it's much easier to park goodies on the desk to munch on.

I've taken to keeping minimalist stuff to eat on when at my desk all the time. In fact, you can make a really tasty bowl of nourishing soup to tide you over during the day which doesn't have a ton of calories in it. I keep a few cans of diced tomatoes, green beans, and water packed cans of chicken or tuna. All low calorie.

Dice up a decent sized onion, microwave it in a covered bowl for 2 to 3 minutes with some seasoning (like a cube or two of beef boullion, salt & pepper, or whatever). Add a small (8 ounce) can of green beans, small can of chunked chicken, and a can of diced tomatoes, then finish heating it. That's around 300 calories, a bit less. And it's a large enough serving to feel decent on the stomach.

Throw in a salad with DECENT greens (i.e. no iceberg lettuce) with fat-free Italian (15 calories per serving size and actually tastes good, unlike many other types of low calorie salad dressings) and some Pickapeppa Spicy Mango hot sauce and you've got a meal with all the nutrients you really need, but low on carbs. The nutrients help keep you from being hungry, too, because if you starve yourself of what the body needs, it'll simply respond with hunger pangs to make you eat more.

The end result is a meal with nutrients you need, but at a calorie content that drives the body to burn stored fats for energy...and thus weight loss.

Drinks? Unsweetened tea (which I love), water with a squirt of lemon or lime juice, or anything else which is essentially water without a cr*pton of sugars.

Snacks? Well, I love all foods, so veggies work well. Want a bit of flavor? Lots of options out there with plenty of flavor and few calories. Dry spices of all kinds, that fat free Italian salad dressing I mentioned, spice things up with hot sauces, etc.

Beef jerky is about 70 calories per ounce.

All this to get me through the day!

Balanced diet, reasonable portions...amazing!
I put my homemade hit pepper sauce in just about everything.
It is simple.
Vinegar, salt, a few jalapenos, a bunch of ghost and Reaper peppers. I call it "Death to Tastebuds."

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I put my homemade hit pepper sauce in just about everything.
It is simple.
Vinegar, salt, a few jalapenos, a bunch of ghost and Reaper peppers. I call it "Death to Tastebuds."

Sounds a mite too hot for me. I'd have to thin it down a bit with some battery acid and napalm.

;)

How 'bout adding some smoked chipotle?
 
I joined the club back on my birthday (10/22). I realized the weight and blood sugars were out of control. Checked with my insurance and dietician visits are free so I am using them to hold me accountable. I am down 12.5 lbs. at today's weigh in, 8 of it being fat.

PT for my hips is getting better, so I'm hoping to be able to exercise some soon.
 
I am down 34 lbs, and lost more fat. I have run through Starting Strength, and for some of it I was cutting calories, so my lift numbers stalled, but I do not blame the program.

Joined a new gym (gym I was going to is closing for renos) and changing to a 5/3/1 for the weights. Still working out the details, and reading through the book. Figuring out what I am wanting to do for an ab/core exercise and cardio.

266 lbs. I drink about 2 gallons of water a day, and walk about 5 miles, throughout the day (not as an exercise).

Eating less than 2500 calories, and shooting for 175g+ protein.

I havent had a soda since 9/30, energy drink since 9/29. It was hard at first, but now its nothing really. Still tracking on MFP, and I am at like 55 days streak.
 
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