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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.

Losing Weight

Old 01-09-13, 05:38 PM
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Old Sarge
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Losing Weight

My doctor has been after me to lose weight and exercise for several years, possibly six or seven. I am a hard headed old man and comfortable in my skin so I ignored the doctor's good advice. This last trip I topped the scale at about 265 I believe, but I really didn't pay a lot of attention. But when my lab results came back and he contacted me because of high (not extreme) A1C levels he got my attention. I started modifying my eating slightly, mostly portion control (I am a boring eater) but I also cut out sugars and most bread products. Maintained through Christmas, and my wife makes great cookies, pies, and candies. Got a bike for Christmas and started riding (not last two days because of rain but every dry day since 12/27/12.

I don't weigh on a regular basis but I got on our scale today and it read 235. Wife tells me that the doctor scale reads five pounds higher than ours. That would be a loss of twenty-five pounds since mid-November with minimal effort on my part other than starting to ride the bike. When I go back for a follow-up in February, especially if I can lose another five or ten pounds, I expect the doctor will have a heart attack over my weight loss since he knows I won't follow his advice.

I also cut soft drinks, diet type, down to one a day (usually four or five) and replaced them with flavored water.
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Old 01-09-13, 05:55 PM
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Good job, keep it up



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Old 01-09-13, 06:04 PM
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magohn
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Nice job Sarge
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Old 01-09-13, 06:22 PM
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If I might add one word of caution: don't be discouraged by any setbacks you see. Unfortunately, the body is quite efficient and it adjusts for reduced calorie consumption and/or increases in exercise by burning less over time for the same equivalent effort. So what's an inherent mechanism designed for our own self preservation becomes a big PITA when you've been on a new regimen for a while. If you're already on a pretty good diet and don't have room for many more dietary changes, just changing up your exercise routine to include some new challenges will help.

Good luck!
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Old 01-09-13, 06:25 PM
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Thanks for the advice. I hate dieting, I hate exercise, but I'm enjoying the bike. I am going to start monitoring my weight more closely just so I can see when I am plateauing or starting to gain again. But I will do the best I can to keep it on a downward trend.
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Old 01-09-13, 06:25 PM
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Wow, nice job!
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Old 01-09-13, 10:33 PM
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I started modifying my eating slightly, mostly portion control (I am a boring eater) but I also cut out sugars and most bread products.
You're much farther along than most dieters. Ultimately, successfully losing weight is a lifestyle change; the choices on what to eat and how much to eat (as well as when to exercise) come from a lifestyle choice. A paleo diet doesn't hurt either.
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Old 01-10-13, 12:08 PM
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Sarge - I'm right there with you. My A1C test on 12/31 was really bad. But I knew it was coming based on my daily readings. On 12/10 I made the decision to give up certain foods and start riding my spinning bike more. Today is 1/10 and I've lost 8.5 pounds, rode 18 times and don't miss the foods I gave up. For the next month I'm actually going to follow a food plan out of a book I bought last week and continue to ride. I've been letting the meds handle my diabetes and it's finally caught up to me - Doc wants me to go on insulin. I don't want that so I've got to get this weight off to take control of the disease. I think I've got the motivation to do it this year.
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Old 01-10-13, 12:47 PM
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Sarge,

2 1/2 years ago I started down the same path. Started out at 252 Lbs 5' 7", on 2 BP meds, cholesterol med, and rising A1C. I'm down to just over 200 lbs, one BP med (smallest dose they make), and perfect labs. Doc is set to take me off everything with one more set of great labs. I made many of the changes you are making and the other folks here. It's not a diet or a fix for a time period. We've got to change our ways and trade our old habits for some new ones. The good news is the new healthy habits can be more fun than the old destructive ones.

Take a long term view, I believe it's one of the keys to making the changes stick. I just cleared my 3rd round, year, of holiday feasts with my family. They're beginning to understand I'm no longer the guy that eats all that stuff. Just one example of what I mean by taking a long term view.

Best advice I got here: "You can't out ride a bad diet"

Congratulations on your progress!
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Old 01-10-13, 01:36 PM
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Originally Posted by bbeasley View Post
Sarge,

2 1/2 years ago I started down the same path. Started out at 252 Lbs 5' 7", on 2 BP meds, cholesterol med, and rising A1C. I'm down to just over 200 lbs, one BP med (smallest dose they make), and perfect labs. Doc is set to take me off everything with one more set of great labs. I made many of the changes you are making and the other folks here. It's not a diet or a fix for a time period. We've got to change our ways and trade our old habits for some new ones. The good news is the new healthy habits can be more fun than the old destructive ones.
We could be cousins. I'm on one BP med, Cholestrol med, and rising A1C. Trouble is that I have always known that weight loss would probably solve the BP but didn't have the self-discipline to do something about it. Riding the bike is fun, although I've got to work out some different routes. And secondary to the riding itself is the carving out of personal time, something I've never done before even during this first year of retirement. I thinking biking may be good for my mental health.
Take a long term view, I believe it's one of the keys to making the changes stick. I just cleared my 3rd round, year, of holiday feasts with my family. They're beginning to understand I'm no longer the guy that eats all that stuff. Just one example of what I mean by taking a long term view.

Best advice I got here: "You can't out ride a bad diet"

Congratulations on your progress!
Thanks for the good advice. I realize I have a long way to go. My immediate goal was be down at least 25 pounds by next doctor appointment. Unless I slip badly in the next month, I have that one made. Next goal, no specific time frame, drop below the 200# mark, somewhere I haven't been in well over twenty years, probably thirty. Long term goal, maintain weight between 190-200# by judicious eating and exercise.
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Old 01-10-13, 02:11 PM
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weight loss will help your BP but so will regular exercise. I always used to have elevated BP (like... 140/90) and it's been rock solid at about 120/80 or better all year. (I became a much more frequent cyclist last year, used to be pretty sporadic)

I also cut out soft drinks entirely about 3 years ago - I used to go through tons of diet coke and finally figured there can't be anything worth having in my body in a can of diet coke. I didn't notice any particular effect on my weight though. Obviously full sugar drinks would be different but I've read that diet sodas can have a deleterious effect on your craving for sweets so I cut them.

You've really had some spectacular success so far! Congrats. As others have mentioned, don't be distressed if your weight loss plateaus or even goes back up some.... you're working on a lifestyle change, not a quick fix.
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