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Weight Loss Diet Help

Old 10-10-11, 04:23 PM
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Weight Loss Diet Help

I'm so impressed by the success stories here! There's a lot of weight loss "advice" out there, but I want to know what's really worked for you.

I'm a clyde who's struggled to lose weight for years, so I really am interested in what's worked for you. FYI, I'm a 34-year-old male, 5'10" and 265 pounds working long hours at a desk job. I bike commute and workout semi-regularly, but diet has been the missing piece for me and I'm at a loss on coming up with a plan that will work.

I'd love to hear your diet guidelines, or any resources you found particularly helpful.
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Old 10-10-11, 04:25 PM
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Good, solid and proven nutritional information, food journaling, some way to include accountability in the equation, and all the physical activity you can manage.

For me, the first three of those came in the form of Weight Watchers.

Oh, and a fundamental understanding that you're embarking on a life change that must be permanent. You cannot think of it as a "diet" that has a finite end point, at least not one that, when past, allows you to resume your old habits.
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Old 10-10-11, 05:51 PM
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I second Weight Watchers. The meetings really helped. If you try it, make sure you try a few meetings to be sure you find a leader you like and connect with. It's a plan that teaches you to eat in the real world...parties, restaurants, travel, etc. Exercise is a big part of the plan too.
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Old 10-10-11, 06:25 PM
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Writing things down, attending Overeaters Annoymous meetings when I need to, using the Bodybugg to help me and undersanding that cutting out things I love will NOT work for me. I work with a trainer and an awesome dietician (if you need her info, let me know, she is awesome and really freaking cheao). She has been an inspiration to me and helps me. A tough cookie when it comes to my eating logs but I need just that.
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Old 10-10-11, 06:59 PM
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I've lost 45 lbs on weight watcher.
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Old 10-10-11, 07:20 PM
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I was on a trip by myself and decided to try to eat low carb as an experiment in appetite. I did that for a couple of weeks. I was curious as to how many calories I was eating. I decided, based on my metabolic rate that I should not have more than about 1200 calories a day to lose a pound a week (and I would have to have some activity too). Fewer calories would risk nutrition issues. I started counting calories. I religiously kept to an average of 1200 a day. But I ate good food. Really good food. Lobster. Salmon pinwheels. Gulf shrimp. Low carb pancakes. Red wine. Aged cheese. Plenty of fresh veggies in a daily salad. Blueberries with half and half. And more blueberries. Good stuff. I did not feel deprived. I had no scale for three months and had no idea how much I was losing. I didn't think it was much. I still felt fat and slow and my back would hurt when I would stand and when I would walk.


I kept busy as I was on a birding trip. There was no opportunity to snack between meals. It was hot too, which I think helped keep me less hungry. I was also on my feet a lot so I was burning more calories than sitting on the couch.

After three months I got on a scale and was shocked that I had lost 15 pounds. Almost exactly a pound a week. I eased up on the low carb because I was back with my vegetarian spouse after my trip and wanted to eat at least one meal a day with him. Increasing carbs did negatively effect my appetite but I kept plugging along, steadily losing weight and increasing my exercise mostly by biking.

In September my weight loss hit a plateau. With the increasing exercise I was doing I was hungry all the time. I upped my calories starting in August to around 1400 to 1500 a day on average. I still lost weight until the September plateau. I had lost 25% of my body weight in eight months and by BMI measures had passed into normal weight range. I now slept better and felt better than I had in years.

I am now going to break the plateau. I am done basking in the new me and now I feel that it is time to lose a bit more weight. I am back to 1200 to 1300 calories a day. I want to get to 110 pounds. My body fat percentage is still too high. I've cut back on the carbs to help with appetite issues. I am still working on fitness, signing up with a personal trainer, and continuing to bike. I love to bike. It is a joy. I do not love to work out.

It is a journey that I will never finish. I still want to eat like a pig. I'll have to watch what I eat the rest of my life. That is fine with me. I've always been obsessed with food anyway.
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Old 10-10-11, 08:23 PM
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pretty simple really, it is about food choice and correct portion size.

You need to get a accurate digitial scale and weight and measure things for a few weeks to learn....you will be surprised that most resturant meals are actually, 2 meals....i.e twice the calories you need.

As to food choice, it is all about sugar, fat, and salt. Read the book: The End Of Overeating. Virtually all processed foods have been made "hyper-palatible" by adding large amounts of sugar, fat, and salt so that you will crave this stuff. One quick test is to avoid foods with more milligrams of sodium than calories. Example 200 calories and 250 mg sodium...not too bad, 200 calories and 500 mg sodium is garbage. Avoiding foods with the excess sodium will tend to also reduce the excess fat and sugar....like the 3 horsemen of death, they tend to hangout together. Salty food make you eat more, low salt foods don't trigger the same urge to over consume.
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Old 10-11-11, 07:23 AM
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Originally Posted by merlin55
pretty simple really, it is about food choice and correct portion size.
Nah. There is so much contrary advice on food choice that it isn't simple. Low fat or no? Low carb or no? Ketosis OK or not OK? How about ultra low fat? How about a "balanced" diet? What is that? Who decides the proper balance? Does it vary depending on the person? At everyone seems to agree that refined sugars are bad and green vegetables are good. My favorite breakfast that will take me through the entire morning without hunger is two slices of bacon and an egg. Kind of salty, kind of fatty. Throw some Metamucil in some water and I am good to go. Only a couple hundred calories.

Experiment with yourself and see what works for you. Pay attention to your lipid levels. Get your exercise, but be mindful that exercise increases appetite. Don't starve yourself as it screws with your metabolism.

I do agree that a digital scale is invaluable. I used mine a lot when when first figuring calories. Now less so but I still use it quite a bit. I use this one:



https://www.amazon.com/EatSmart-Preci...8338750&sr=8-1. Some calorie counters use grams instead of ounces. This will weigh in either measure. Plus, you can put a plate on it, zero it out, and start adding food.

Last edited by goldfinch; 10-11-11 at 07:27 AM.
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Old 10-11-11, 07:49 AM
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For me it was just common sense eating. Cut way back on crap food like cake, ice cream, cookies, candy, chips, breads, pasta, etc. and ate more fruits and vegetables. Also I cut back on portions. For example, for dinner I might eat 2 pork chops, a large hepling of some kind of pasta, vegetables (maybe) and a big bowl of applesauce. Now, that meal would be 1 pork chop, steamed veggies, a small helping of applesauce (maybe) and no pasta. If I get hungry for a snack, I'll eat a banana or apple or some other fruit.

No need to count calories, write down what I was eating, Weight Watchers, or anything like that. I would just think about what I was eating and ask myself if it was healthy.

I knew I needed to change my eating lifestyle as a whole and just going on a "diet" wouldn't work for the rest of my life. I wanted to be able to stick to this without "punishing" myself by never being able to snack foods. So, if I have a craving for some chocolate, then I have some just in a small portion.

As a note, I've lost 45 lbs since March of this year. Gone from 255 to 210. My goal is to be under 200.

Last edited by DEK; 10-11-11 at 08:17 AM.
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Old 10-11-11, 08:21 AM
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Originally Posted by goldfinch
Throw some Metamucil in some water and I am good to go.
I love your sense of humor.

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Old 10-11-11, 08:27 AM
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As an ex clyde, the best advice I can give you is cut out the junk.

Cut out soda, cut out alcohol (I mean, not completely, but remember beer is just carbs and empty calories), go with white meats (turkey/chicken) instead of red, eat more greens, eat less carbs, drink more water, take in less sodium.

What CraigB is key here. Don't think of it as a diet, think of it as a lifestyle change.
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Old 10-11-11, 08:31 AM
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https://fitday.com for me. I decided on a daily calorie total and tracked every single calorie in and out until it became habit. Lost 40 lbs. that way.

I did not concern myself at all with where the calories came from.
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Old 10-11-11, 09:32 AM
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On a tour, try to cut out everything fried and skip the dessert.

Otherwise, Weight Watchers is my weapon of choice. I don't know if it's worth it for meetings -- they were always hard for me to schedule around, and because I was active, (not to mention male), I was the odd person. But regularly using their on-line tools, specifically including everything I eat, keeps me from overeating.
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Old 10-11-11, 10:48 AM
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Originally Posted by pdlamb
Weight Watchers is my weapon of choice. I don't know if it's worth it for meetings -- they were always hard for me to schedule around, and because I was active, (not to mention male), I was the odd person. But regularly using their on-line tools, specifically including everything I eat, keeps me from overeating.
I'm definitely in the minority gender at my meetings, but many of the attendees are active in 5Ks and other sports. One is even a marathoner. And we have a terrific leader, who, while not actively pursuing any athletic endeavors, is funny and extremely motivational.
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Old 10-11-11, 02:06 PM
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Have a way to log your food; there are a number of computer programs that work like the one I use DietPower. there are a number that are internet based like Livestrong.com my plate feature and other here use other sites look at sig lines for them! A pen and paper with a book that list calories would work. I like the dietpower and livestrong because they track total nutrition. Part of this is finding out what is a serving; a serving of Ice cream is 1/2 cup most of us eat a cup or more at home forget DQ or Stonecold! 3oz of meat is a serving. If you are like me EAT MORE FRUITS AND VEGETABLES!! those will fill you up and are better for you! Before I change my lifestyle meals were either carb heavy or Protein heavy and were two or three servings of eath thing on my plate. Oh yeah; I ate breakfast at home then again at work snack when I got home (See next section for that problem eating issue) then supper.


Log your exercise; the monthly challenges here on BF; both of the above meantion food logs have exercise tracking. In Aug 2009 I started to exercise and that fact also took away eating time; I walked instead of eating. I would get off work at 13:00 and had to get my son from school or daycare around 15:30 I would snack from getting home till I went to get him and then we would have supper when my wife got home at 17:00 or 18:00! see above for the poor eating meals were

Change what you eat meaning eat more healthy See the fruits and vegetable remark!

I do need to say I did not follow any persons DIET; because It's not a DIEt it is a LIFESTYLE CHANGE! I ate/eat what I want when I want; this means that some times I am exercising to eat supper! Or it may mean that after supper I am done for the day. Weight gain/lose/maintainaces is Calories in (what you eat) - Calorie out (what you burn)! Calories out includes BMR and exercise. I use 13 calories times weight to figure BMR for me that is at my current weight that would be 2311.4 to maintain and 1811.4 to lose. I can tell you that I am maintaining on about 1700 cals a day (9.444/pound) so you will need to work it out for you! I am 6ft 50 yo male currently 180.4 (have been down to 177.8 on a dry day I guess!!)

To put it a short form that some one else on the BF has alreadied post elsewhere
1) eat less
2) move more
3) eat healthy

This is simple concept worked for me!
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Old 10-11-11, 02:41 PM
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No fizzy drinks and cut out half the bread in my diet. Add in more exercise and I dropped from 237 to 200. I am bordering on being too light for this section!
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Old 10-11-11, 05:51 PM
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Since August 2007 I'm down from 266 to 210 at 6'1". I've actually probably lost over 100 pounds since it's been kind of a rollercoaster ride but over the past year and a half I've maintained under 220 now that I've taken up Spinning at the Y during the winter (and suffered a mild heart attack a year ago June).

There's been no bad advice in this thread, as usual. But for me, Merlin55's posted really needs repeating:

"As to food choice, it is all about sugar, fat, and salt."

Read the ingredients on your food labels and know that those nutritional amounts pertain to a "serving size" and know what that "serving size" is and looks like. Absolutely stop the soft drinks. Just stop it like you'd stop smoking. Fruit juices to a minimum. I drink 6 oz. of V8 Fusion juice diluted 50-50 with water in the morning. But the reality is there's no "healthy" sugar. Beware orange juice and lemonade.

Seek out High Fructose Corn Syrup and destroy it. There's absolutely no good reason for it to be an ingredient in Italian dressing, or catsup, or peanut butter, or any of the other obscure places the food industry tries to slip it. Read the ingredients and drop it from your diet. (Peanut butter is great. Just pure, unsalted peanut butter.)

Understand the danger of sweet corn. This was especially hard for me to 'swallow' but corn is a very efficient blood sugar booster. And praise Buddha, do I love good sweet corn!

These are some of the realities I had to learn at 50+ years old after living a life, I thought, was pretty healthy. It's simplistic thinking but it does come down to calories in vs. calories burned, with the strong caveat to make those quality calories.

The last thing I'd add is the craving for sweet and salty is learned. And like a drug, the more you consume, the more you need to satisfy the perceived 'need'. You can just as easily learn that food can taste fantastic and satisfying without it.

Now go hit the pantry and fridge and start reading!

C.
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Old 10-12-11, 05:46 AM
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"The last thing I'd add is the craving for sweet and salty is learned. And like a drug, the more you consume, the more you need to satisfy the perceived 'need'. You can just as easily learn that food can taste fantastic and satisfying without it"+1 on what chuck said. Curving sweet and salty habit really sucks since everything that is processed has one or both in them.
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Old 10-12-11, 08:32 PM
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Look at your metabolism. I need to eat five small meals a day to lose weight. I eat less than my seven year old. I also go hours without eating. It is a case of eating less actually being worse
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Old 10-13-11, 07:01 AM
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Originally Posted by cmanbrazil
Look at your metabolism. I need to eat five small meals a day to lose weight. I eat less than my seven year old. I also go hours without eating. It is a case of eating less actually being worse
This is spot on ^^

When the body is used to X amount going in, should the amount of calories going into the body suddenly drop by 500 calories, then the body tries to store more of the rubbish coming in because it thinks it is being starved.

Pretty much why people who diet by skipping breakfast etc don't get on all too well.
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Old 10-13-11, 07:18 AM
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Originally Posted by BionicChris
Pretty much why people who diet by skipping breakfast etc don't get on all too well.
It works for me. I could eat 1 or 15 meals a day and if the calorie total is less than what I burn in a day, I'm losing weight.
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Old 10-14-11, 07:36 AM
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Two ways I knocked off nearly fifty pounds:

Counted calories. There's an app for that. I used LoseIt! on my phone, which was much more convenient -- and gave me less excuses -- than writing everything down and making a log when I got back home. 30 lbs in six months, from 235 to 205, right on schedule.

Eating less junk and more natural, whole foods. It's helped a LOT that I got married almost a year ago to a woman who shops almost exclusively around the perimeter of the grocery store. I'd say that I would have continued losing weight while counting calories, but I haven't counted calories in over a year, either. I'm in the high 180's now.

I continue to exercise off-bike to keep up my overall fitness. I was at my heaviest when I was riding the most often, so biking just didn't do enough for me.
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Old 10-14-11, 08:06 AM
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bar: thats interesting. I wonder why biking wasent enough. What was your weekly miles if you dont mind me asking?
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Old 10-14-11, 09:32 AM
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My mileage really wasn't a whole lot, I'd say. I only put maybe 3000 miles on the road bike in two years. I rode to work nearly every day, but it's so close that I barely get warmed up, so I don't count it. I'd go for 20-40 miles at a stretch once or twice a week.

But, I really wasn't watching what I was eating. I've done lots of different forms of exercise over the past decade, some more intense than others, but I never understood how important it was to eat correctly. I've also begun to agree that doing only one kind of exercise lets the body adapt to it and hit a performance/fitness plateau, so I do a lot more variety these days than before.

I tell people now (and friends have asked, since they've seen me change) that fitness works in three ways:

- You get stronger by lifting more;
- You get faster by moving faster;
- You get skinnier by eating better.

The TV ads and marketers say that ab machines build six-pack abs. The people who really know what to do say that six-pack abs are made in the kitchen.
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Old 10-14-11, 09:45 AM
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FIRST AND MOST IMPORTANT!!!

You need the will, will to do this, you cant give up because there will be tough days, but you have to fight through them.

Next most important is CARBS!!
Eat less carbs, and its pretty easy. Just stop drinking soft drinks. Drink water and diet sodas. Don't eat pasta or rice or too much bread.
Eat more salads and more lean protein.
Eat Nuts, they fill you up and have good protein.
Drink water, good for metabolism and fills you up if your hungry.
If you want snacks, eat stuff low in carbs and calories. Something like rice cakes or pork rinds.

Then comes physical stuff, like working out. Riding the bike. etc.

BUT, if you want to lose weight and keep it off. Its all in your discipline with your diet.
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