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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 04-15-14, 04:04 AM   #1
chefisaac
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Weight loss.... Thoughts from a Clyde

I embarked on this weight loss journey about 3 or so years ago and it has been a ride to say the least. For people who think it's all about calories in and calories out have no real clue about what a person goes through to fight obesity. And I truly think that being honest with yourself is the key to be successful at losing and keeping off the weight. A few random thoughts I would like to share that I've learned throughout this journey thus far.

- realizing the weight gain is an after effect of something else that happened along the way is important. It's not always the cause but it's usually a symptom of something.

- to me, this journey can be defined into four buckets. 1- eating 2- exercising 3- accepting your body 4- internal

1- eating: I am not a fan of eliminating things from your daily eating program but rather to identify your trigger foods, limit or eliminate those for a bit and slowly introduce them back in cover a long period of time. For me, I have my trigger foods that I stay away from or it leads me down the wrong path. I have identified those and respect that space that I need from them. If I eat something that is a trigger food, it will lead to more eating and usually ends up in a downward spiral. I also usually limit my simple carbs, that crappy food I'm the middle if the grocery store that are manufactured foods. Nothing wrong with them per say but just something I like to avoid along with white processed sugar, and now, most artificial sweetness since they have been linked to spike in insulin. The biggest take away is that I track everything I eat. This gives me the power to look back on the week if i gained weight or to look back at positive and destructive patterns. This is the part of being honest with yourself. Also, learning about position size is so key too. I used to over eat and realizing that what my body really needs is amazing. I still have my issues, especially with traveling but I am learning positive balance with that. Eating right, in a healthy, is 90% of the battle. Weight loss happens in the kitchen, body sculpting happens with exercise.

2- exercise: by far, one of the easiest things for me so far. The biggest take away is find something that you love!!!! I used to hate the gym, still kinda do actually. But I am afforded time to hit the gym during the day that I use. Cardio and HIIT... High intensity interval training. I also love, my first love, is cycling. That is where I dropped most of my weight. Also, kettlebell training is amazing. Such a great workout. I also love walk and hiking. That's the key.... Find things that you love to do. Yes, treadmill work sucks but throw on music or a podcast, and it's pretty nice. Another big thing is to be active. Unless you are seriously weight lifting, there is no need to take a day off. Be active, everyday, with something. Sometimes that's just a 30 min walk for me but it's key to do something extra. And your body will love you and love it for it. You need to give back to your body. That's important. Another important walk away is not justifying eating with exercise. They mean nothing together unless you are during something that requires endurance. For example, a century or a long hike requires some fuel. Good fuel.... Not crap. I used to justify long rides with tons of extra eating. Not good at all and did not move me toward my goal. Find something you love.... Actually.... Find a few things that you love so you can switch off a lot for me, cycling, HIIT, kettlebells, walking, gym work, and hikes, gives me variety,

3- accepting your body through the journey: this is something that is often looked over but it's key. Yes, we all have areas of our bodies we love and of course hate but try to come to peace with it and accept that you are unique and individualistic. With accepting that, you are respecting your body. After times, it's said that your body follows your mind. If you have a bad mindset about your body, your body will feel like crap and the negative thoughts creep back in. Accepting your body has been hard for me to deal with personally. Even now, what I see in the mirror is something I need to work on.

4- dealing with yourself internally: this is something that really intrigues me because I think it's the key to maintaining your weight loss and also continuing to be on the journey of weight loss. Many of us can lose weight but if we do not deal with those internal issues, we will fail and/or yo yo. Both are destructive acts and we, as society, need to realize that what is inside, our internal issues, are at hand with successful eating and weight loss. This is not a little thing to tackle. It will take time and a heck of a lot of dedication to deal with this issues. For me, I have been seeing a food psychologist to help me. It's a long journey but yields positive results. Not only with weight loss but also how you feel inside.

To me, those are the four key buckets are they are like piggy banks. Throughout this journey, you need to be inserting coins into each bucket. Mainly we stick with eating and exercise and neglect the other two buckets. Those are the buckets that people are afraid to tackle but once you have that come to Jesus moment, it works well!!

Accepting your body had been tough for me, personally, to deal with. I just spent about a grand on new clothes that I needed. Nothing fit anymore. My girlfriend and I went to the store and hooked up with my friend who is the manager and we spent three hours shopping and trying clothes on. I would grab the 4 or 5xlt shirts and the 50 size pants. I was still living in the fat me. Through a lot of encouragement from my girlfriend, she had me in 2 and 1xlts and size 46 pants. I bought new shirts, new sports coat, and new slacks. We went out on a date Sunday night with friends and it was an amazing feeling to dress up. She has taught me so much about style, something I never had. I would just accept those clothes that I could find in large sizes.
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Old 04-15-14, 04:15 AM   #2
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Surrounding yourself with positive people who either help you or that you can turn to or that have been on this journey is key. The people in your life who are always negative are the people who will bring you down. This was something that was hard for me to accept as well and I ended my marriage because of it. It was hard at first but I am glad we no longer are together. Now, my girlfriend also is on this journey and we help each other versus enable each other.

Surrounding yourself with the right tools are key. If you are doing something, and over time, it is not working, change up those tools. This is what I currently use:

Weight watchers: it's a tool which I love. I track all my food and attend the weekly meetings both for the top line education and also the community. Again, just a tool. I do not buy any of their food products. I love cooking.

Half Size Me: a wonderful podcast serious that is so inspirational and motivational. Check it out and if you need more info, let me know.

Quit Binge Eating: another podcast that is wonderful.

Food psychologist: I work with a lady named Rhona Epstein. She is author of a book called Food Triggers and it has changed my life in eating. She works in PA and her book is here Food Triggers: End Your Cravings, Eat Well and Live Better: Rhona Epstein: 9781617951589: Amazon.com: Books

kettlebell training: greatest workout that is cardio and full body weight lifting. So much fun and much much much better than spot weight lifting training.

Personal trainer and HIIT: a personal trainer just keeps you on track with exercising. I meet with her once a week or once every two weeks. She send me the workout afterwards and I continue to do that once or twice a week. I like HIIT because it keeps your heart rate up.

Dietician: the lady I work with is out of California and we skype. She is wonderful to work with and so cheap as well. Her education, motivation and butt kicking is great. She has been a tool that has been so important to me.

So the walk away is surround yourself with positive people. Weed out the negative people in your life if you can or at least minimize communication with them. Surround yourself with tools that you can use. That's key.
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Old 04-15-14, 06:02 AM   #3
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So what ever happened with that winter tour?
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Old 04-15-14, 08:47 AM   #4
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Great write up chefisaac, you are a real inspiration to many of the clydes here. However from what I've learned in the last two years of weight loss is what works for one person won't necessarily help the next. The first year I decided on a lifestyle change, I rode my old bike maybe 5 miles at a time and struggled severely (most of the time I would walk the bike instead of ride it) on any hills or in the head/cross winds. I hated it and even though I was still riding, when I got off the bike I went back to the same crappy diet I had before (fast food, greasy potato chips, deep fried crap, and soda). I decided from that step forward I didn't want to make any drastic moves, but did want to see an improvement in my monthly weigh ins so I stopped drinking soda cold turkey, and substituted one fast food for another (Subway instead of McDonald's for instance). Towards the end of fall of 2012, my bike was starting to fall apart: both wheels were out of true, my gears didn't work, my chain was stretched, my brakes needed constant adjusting and I needed new cables all around. Instead of doing a complete overhaul, spending an estimated couple hundred dollars I decided to start shopping for a new one. Originally looking for a road bike I ended up going in the opposite direction and got a hybrid - comfortable to ride on the roads AND off road trails. Starting late into April 2013, I've put over 1200 on the Detour in under a year and plan on putting twice that much on her this year. My diet changed as well, I no longer eat fried or fatty foods, I no longer crave potato chips or cookies. My snack now consists of trail mix, dry Chex (cereal), raisins, fruit and veggies, low fat yogurt, granola bars, or peanut butter on whole wheat toast. I've substituted skinless chicken breasts for ground beef for some of my meals. With this change, I managed to go from 235 on April 25 (the day I bought my Detour) to 165 earlier this month. I still have 15 pounds to lose to get to my goal but I have a feeling this won't be a problem. I don'tcount calories, but I do control how much I put on my plate and I try not to go back for seconds. To quote one of my favorite movies, "Anyone can get an A (in this case the A indicates my weight goal) once, its keeping it that's difficult."

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Old 04-15-14, 09:09 AM   #5
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Fix the thinking and the rest becomes sustainable.
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Old 04-15-14, 10:38 AM   #6
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Good write-up.
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Old 04-15-14, 01:32 PM   #7
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Issac, glad to read you have found a path that is working for you. I don't necessarily agree with your conclusions but if they work for you great. If they work for someone else as well that reads your thread so much the better. #3 and #4 I think you've nailed!

I'm a partial subscriber to calories in < calories out = weightloss. I've also found that if I am honest in my counting/logging I lose weigh even if I eat back many of my exercise calories. MFP still has me with a built-in 1000 calorie per day deficit. The hard part is not over compensating for exercise calories. I think it is key to not starve because that does trigger binge eating. I think a valid disclaimer is folks need to look at my exercise to really understand how what I do works. YTD I'm at 1661 miles. 313 of which is this month. I am getting faster as well as stronger, that takes fuel. In a way Chef and I are saying the same thing though in that compensating needs to be thought out and planned or it will derail your weight loss quickly.
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Old 04-15-14, 05:11 PM   #8
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Great post, Isaac. Thanks for posting your experience and inspiration. I've been on a several month setback, and I am struggling to regain my previous momentum. Your post helps inspire me. I've subscribed to both of the podcasts you mentioned. Would you mind PM'ing me the information about your dietician. I've worked with one in the past with good success, and I'd like to try it again.
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Old 04-16-14, 01:25 AM   #9
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Great post! You wrote what and how I feel and more!! It is a journey, thanks for sharing!
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Old 04-16-14, 04:49 AM   #10
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Issac, glad to read you have found a path that is working for you. I don't necessarily agree with your conclusions but if they work for you great. If they work for someone else as well that reads your thread so much the better. #3 and #4 I think you've nailed!

I'm a partial subscriber to calories in < calories out = weightloss. I've also found that if I am honest in my counting/logging I lose weigh even if I eat back many of my exercise calories. MFP still has me with a built-in 1000 calorie per day deficit. The hard part is not over compensating for exercise calories. I think it is key to not starve because that does trigger binge eating. I think a valid disclaimer is folks need to look at my exercise to really understand how what I do works. YTD I'm at 1661 miles. 313 of which is this month. I am getting faster as well as stronger, that takes fuel. In a way Chef and I are saying the same thing though in that compensating needs to be thought out and planned or it will derail your weight loss quickly.
Thank you for your response my friend. You are right, I should have prefaced my post with that it's only what has worked for me so far and to be frank, what works for everyone is a moving target and changes many times throughout our journeys. What I think now is very different of what I thought back than.

I do partially believe cals in and cal out too but that begs the question of the mental aspect of it and what goes on in our heads and why people yo yo all the time. For me, there is more to it. I listen, week in and week out, in my ww meetings of people doing this 8,9,10,15 times around and wonder why so many times. I think obesity and weight gain USA sign of something wrong internally.

Just my thoughts. Each to their own. At the end of the day, it's just tools that can be used. This is. Why I love hearing peoples stories.... I gain more tools!
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Old 04-16-14, 04:50 AM   #11
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Great post, Isaac. Thanks for posting your experience and inspiration. I've been on a several month setback, and I am struggling to regain my previous momentum. Your post helps inspire me. I've subscribed to both of the podcasts you mentioned. Would you mind PM'ing me the information about your dietician. I've worked with one in the past with good success, and I'd like to try it again.

No problem. I will send it later tonight.
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Old 04-16-14, 04:57 AM   #12
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So what ever happened with that winter tour?
so much learning on that tour. Top line, I was over my head. Beginner error. I'll write about it later. Not much computer time these days.
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Old 04-16-14, 06:05 AM   #13
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This is awesome chef. Thank you for sharing with us. Having a tool chest full of tools like this can make the weight loss journey easier.

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Old 04-16-14, 11:06 AM   #14
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Good post chefisaac. I always thought of the trigger foods as the "Glycemic Rollercoaster". Thanks for sharing.
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