Board 8 > Well its offical, im too fat.

(+) Yeah! (+)

Took my kids to the amusement park and there ended up being rides i couldn't get on. I'm basically going to cut sugar, eat only vegetables and have protein and carbs at only supper.

IfGodCouldDie posted...

I'm basically going to cut sugar, eat only vegetables and have protein and carbs at only supper.

All good stuff, especially cutting sugar.

Don't be afraid of fats! They got a bad rap because of sugar propaganda, but fats are essential to keeping you full(along with proteins of course).

Sorozone posted...

All good stuff, especially cutting sugar.

Don't be afraid of fats! They got a bad rap because of sugar propaganda, but fats are essential to keeping you full(along with proteins of course).

Yea, im likely going to keep my 2% milk(though the sugar in that kind of sucks)

You should log your progress here. Telling people keeps you accountable.

azuarc posted...

You should log your progress here. Telling people keeps you accountable.

I've thought about doing something like that, even getting a few atta boys once and a while would just be nice for the encouragement.

IfGodCouldDiet

Good luck man. I need to do the same. Im 63 and keep hovering just over/under 300 pounds, and my diet is shit. Happy to keep in touch on this if you want some encouragement but I cant promise Ill be joining.

Its cool. I appreciate any and all encouragement and who knows maybe it inspires you to do the same.

If I could offer a suggestion, it would be to not do all of the things you listed at once.

Start by reducing/cutting sugar, but trying to do too much immediately will make it much harder to keep up. The recommended daily intake for sugar is like 30 g, so keeping that in mind when looking at food/drink is something that can be helpful (eg "Do I really want to spend all of my daily sugar on one soda?")

VintageGin posted...

If I could offer a suggestion, it would be to not do all of the things you listed at once.

Start by reducing/cutting sugar, but trying to do too much immediately will make it much harder to keep up. The recommended daily intake for sugar is like 30 g, so keeping that in mind when looking at food/drink is something that can be helpful (eg "Do I really want to spend all of my daily sugar on one soda?")

Definitely appreciate the advice but in all honesty I consider those things to really just be one thing, a small change to grocery shopping. Like suppers aren't really changing much, so ill still have a little bit of unhealthy shit to eat for myself but the veggies during the day and the cutting of sugar are imperative.

Calorie counting is more sustainable than changing food choices. I lost 40 pounds by doing math which is much more sustainable than trying to massively change what you eat

Count calories

Only drink water

Best advice I can give

KamikazePotato posted...

Only drink water

Oh this is also a big one. Don't drink anything that has calories. Soda, Juice, Beer etc

Just a lot of empty calories there.

I hope it works out for you! Weight loss is a pretty interesting thing, because on the outside you just see how it's a matter of maintaining calorie deficit. I lost 100 pounds (255 -> 155 at 5' 10") from mid 2014 to late 2015, and have maintained ever since, and I accomplished that phase pretty much entirely through diet. I didn't add much exercise at all to my routine until 2016 forward when I became more lean but held roughly to that 150-155 figure.

But there's a colossal psychological component to it all. I had several habits I needed to break with relation to my portion sizing. I took six months to "recalibrate" myself and very strictly count calories of every single thing I consumed so that I could know exactly what certain amounts felt like. I had to end that anxiety of "missing out" if I didn't get a specific thing, or even a specific amount of a food. I didn't completely cut out a single food, but I did maintain a couple of rules like keeping my added sugar intake low and making sure my protein intake was good. I didn't really guard against carbs or sugar from fruit, but maximizing the nutrients of what I did eat ended up with the same goal.

I've lost 80 lbs two times in my life

240->160
260->180

My best advice is to keep foods that you want to avoid out of your house entirely. You will do anything to indulge in a "cheat day" so it's best to make the barrier to entry on a cheat day as high as possible.

Also try to get into a regular exercise routine. 10 minutes you commit to 4 times a week is better than 30 minutes you skip 3/4 times. Make sure you have the routine defined and schedule a firm time for it. Try to piggy back it on something you already do. I used to go to the gym after work before going home for example

Though actually I should add that the added exercise absolutely helped with the maintenance. Having 200-300 more calories to work with doesn't sound like a lot, but it absolutely does feel better mentally on top of the inherent psychological benefits of the exercise.

masterplum posted...

Calorie counting is more sustainable than changing food choices. I lost 40 pounds by doing math which is much more sustainable than trying to massively change what you eat

I've gotten that from a few people but something like that is 100% going to be unsustainable for me. Psychologically counting calories is too much work, thats why overloading with veggies during the day and having a meal at the end of the day and dropping the pop is definitely better for me.

Lopen posted...

I've lost 80 lbs two times in my life

240->160
260->180

My best advice is to keep foods that you want to avoid out of your house entirely. You will do anything to indulge in a "cheat day" so it's best to make the barrier to entry on a cheat day as high as possible.

Also try to get into a regular exercise routine. 10 minutes you commit to 4 times a week is better than 30 minutes you skip 3/4 times. Make sure you have the routine defined and schedule a firm time for it. Try to piggy back it on something you already do. I used to go to the gym after work before going home for example

Yea having an exercise routine would be awesome, and giving it 10 mins a day would be plausible with working 12hrs a day 7 days a week.

Yeah. I used to have a pdf that said do X jumping jacks, X crunches, planks, leg lifts etc that added to about 10m and slowly escalated.

A fitness person would be better equipped to give a good workout I'm just talking psychology you gotta just commit to something even if it's easy. Anything helps. Once you do 10m reliably you will be able to put more time in.

Maybe count calories for a week or two at least? So you can see what portions you should be dealing with to get to those goals. Its likely less than you think.

Counting calories is also how I had success losing weight.

Counting calories works for me. But I find it easy since I eat a lot of the same things. So once you go through your normal eating habits, it's easy to count without tracking.

The biggest things to drop are drinks (go to diet or substitute drinks) and chips/crackers.

ring fit is dope

Remember that you need this to be a lifetime change, not just a diet, so make changes that you can see yourself actually keeping.

Counting calories can also be rough estimates. If you are eating out do the math and ballpark it

Also intermittent fasting works for the same reason. Its difficult to eat over 2000 calories in a 6 hour window

Carbs are the bigger evil than protein in my experience.

swirIdude posted...

Remember that you need this to be a lifetime change, not just a diet, so make changes that you can see yourself actually keeping.

That is specifically why I've chosen the things I have. Switching to diet pop means I get to keep my carbonated "sweet" beverages while cutting out all the empty calories. Packing only veggies for lunch gives me something I enjoy eating to snack on while reducing caloric intake and upping fiber intake. And then suppers don't really change much.

htaeD posted...

Carbs are the bigger evil than protein in my experience.

Protein is the God macro nutrient of gaining and losing weight. There is no evil proteins.