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Free Speech Fats Unite---trying to lose some lbs

GatorOK

GatorOK

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So Covid and my sedentary lifestyle has increased my body fat to unsustainable levels. BTW COVID is just an excuse. I have always struggled with weight even while in the service and running 1/2 marathons (humble brag, GFY if you think it is easy) and have now committed to another lifestyle change....settle down faggits it's not that kinda lifestyle.

Wife and I are doing Isagenix again. Shakes, bars, veggies, and snacks. We have done it before and it worked well, but got lazy with following the plan, and I like dessert, and lots of booze.

Walk a minimum of 2.5 miles a day 6 days a week. The lord gets his day and so do I.

What do you do to keep the lbs off as you get over half a century?pasted image 0-1.pngpasted image 0.png
 
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Friend of mine runs a fitness program called Sabertooth Fitness. The diet plan is pretty strict - basically paleo with beans - but it is effective. Exercise plan is alternating between body-weight HIIT and cardio each day, 3x/week for each. A few years ago I was really, really fat, like I didn't even realize how much I had let myself go. I'm still overweight but I dropped like 40 pounds in 3 months, and I at least try to keep a decent diet and get some exercise now.

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I could seriously afford to drop some weight but I’ve always struggled getting diet under control.

I’m 6’ 260 but I’ve done CrossFit in my garage about 4 days a week on average over the last year. Never had a prob getting the exercise, just controlling the diet. Livin that bloatmax life
 
Cut down your portions. Most of the time we make our plates too big and eat more than we really need. It will suck for a couple of weeks but once your stomach gets used to it, not eating those extra calories will help you lose weight and then keep it off. Especially if you are walking and drinking shakes. Problem is your going to be hungry exercising. Keep grinding through it.
 
I’ve been dabbling with Intermittent Fasting recently. Started at a 16 hr fast / 8 hour food window. Now I mostly roll 17/7. Recently did a 20/4. The wife and I just started using a company called Hungry Root for 3 meals a week. Very convenient and very healthy. I get on the treadmill 3-5 days a week. Not peeling off a lot of weight yet, but the belt isn’t snug. Good luck!
 
Boxman4 said:
I’ve been dabbling with Intermittent Fasting recently. Started at a 16 hr fast / 8 hour food window. Now I mostly roll 17/7. Recently did a 20/4. The wife and I just started using a company called Hungry Root for 3 meals a week. Very convenient and very healthy. I get on the treadmill 3-5 days a week. Not peeling off a lot of weight yet, but the belt isn’t snug. Good luck!
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We did intermittent fasting for 7 months. Ate between 1200-2000, but it was usually high carb, snacking. Did not work, probably because we ate like crap.
 
Govolsbaby said:
I'm in this thread for sure. Started back at my F45 gym this week and my joints are screaming at me. I don't have the courage to weigh myself these days, but my obsession with booze makes this that much harder. Good luck to all. Looking forward to progress reports and good updates.
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We are off of Brown liquor, wine and Beer. Skinny Bitches, Vodka/Soda. One large a night, two shots and club soda. Tried to just not drink....lasted two nights.
 
Winning the Diet war starts (and basically ends) in the store.

If you shop in a physical store, get in and get out. Avoid aisles that feed your sweet tooth or trigger impulse buying.

Eat more slowly.

Dont eat or drink after 8pm.

You cant outrun a bad diet, but the exercise helps. OP's goal if 2-3 miles/day is legit *IF* that's on top of normal daily walking.

Remind yourself it's okay to leave food uneaten once you've begun a meal.
 
GamecockDude said:
Cut down your portions. Most of the time we make our plates too big and eat more than we really need. It will suck for a couple of weeks but once your stomach gets used to it, not eating those extra calories will help you lose weight and then keep it off. Especially if you are walking and drinking shakes. Problem is your going to be hungry exercising. Keep grinding through it.
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Fat as I am, I prefer to exercise on an empty stomach for some reason. And I have no desire to eat for hours after I've finished a workout.
 
CBradSmith said:
Welp, harsh reality is you dont sound very committed.

A realistic goal might be to scale back to 2 nights per week. (Fri/Sat)
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This has got to be my mindset. I'm on the MB thread about edibles trying to get me to sleep the rest of the week because I just simply can't sleep without having a couple drinks to knock me out. Plus I want to work out in the morning which drinking a bunch the night before makes me a mess early. I'm doing it to myself. Just gotta be better.
 
GatorOK said:
boo this man .gif

You are correct, it is a process. Every heard of Amy Winehouse, she died when she quit cold turkey.
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Quitting cigarettes cold turkey after about 10 years was nothing compared to consistent dieting.

Dieting sucks. No way around it.

What's your protein intake look like? Are you all the way to feather and fins?
 
I've lost around 100lbs over the past few years. Just started making small changes to my diet, very slowly. I would cut out one thing that I normally ate. After a while, when I didnt miss it anymore, I would cut something else out. took a while, and I didnt even start exercising regularly until I was down about 70lbs. But its a much more sustainable way to do imo, if you have the patience. Im basically keto dieting now, with some good carbs mixed in, and work out 5 days a week. By the time I went zero sugar, it wasnt a drastic change in diet, so it wasnt extremely difficult. Just keep trying til you find what works for you over the long haul
 
GatorOK said:
So Covid and my sedentary lifestyle has increased my body fat to unsustainable levels. BTW COVID is just an excuse. I have always struggled with weight even while in the service and running 1/2 marathons (humble brag, GFY if you think it is easy) and have now committed to another lifestyle change....settle down faggits it's not that kinda lifestyle.

Wife and I are doing Isagenix again. Shakes, bars, veggies, and snacks. We have done it before and it worked well, but got lazy with following the plan, and I like dessert, and lots of booze.

Walk a minimum of 2.5 miles a day 6 days a week. The lord gets his day and so do I.

What do you do to keep the lbs off as you get over half a century?View attachment 8896View attachment 8897
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I'm with you Gator. Not to the 50+ category yet, but I have definitely put some weight on, especially over the past 3-4 months. About 2 weeks ago, I jumped back onto the workout train, and am getting my eating in order. I don't want to live an ultra strict diet type of lifestyle, since we're still often on the run with kids, etc. I've noticed that weight is easier for me to put on and harder to take off as I've gotten older, so at some point, I'll probably need to be much more strict. In the meantime, I'm going to reduce calories while increasing in the exercise and caloric expenditure. I may go Keto for a week or two to drop some quick pounds, but those pounds seem to come back on once you go back to regular eating.
 
I like my fitness pal to track everything you eat. Plan out in the morning what you are going to eat/drink for the day and log it. Decide what you want but stick to it. I’m down almost 20lbs since beginning of the year just by paying attention.

and that’s after I ate an unplanned frozen pizza at 11:00 last night. Which brings me to point 2 - don’t go crazy, it has to be sustainable.
 
America 1st said:
Quitting cigarettes cold turkey after about 10 years was nothing compared to consistent dieting.

Dieting sucks. No way around it.

What's your protein intake look like? Are you all the way to feather and fins?
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Shakes and bars have the protein for the day. Small meal at dinner, meat/fish, veggie, small starch. Lots of water. lots of veggies, humus during the day
 
Long cat said:
I like my fitness pal to track everything you eat. Plan out in the morning what you are going to eat/drink for the day and log it. Decide what you want but stick to it. I’m down almost 20lbs since beginning of the year just by paying attention.

and that’s after I ate an unplanned frozen pizza at 11:00 last night. Which brings me to point 2 - don’t go crazy, it has to be sustainable.
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Friend of mine used NOOM and crushed it. He is in his 60s and dropped 35 easily
 
GatorOK said:
Shakes and bars have the protein for the day. Small meal at dinner, meat/fish, veggie, small starch. Lots of water. lots of veggies, humus during the day
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Shit you'll be fine then. Most people can't ever get that far even for a few days.

Good luck! Provide updates.
 
GatorOK said:
5 days in. Doing ok. Traveling the next 5 days will make for interesting choices. I am fully committed for 6 weeks; reassess then.
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how much weight are you trying to drop? A few years back, I went from 240 to 205, but in general, I averaged about 2-3 pounds per week. Some weeks 5, some weeks none.
 
You'll burn roughly 100 calories per mile (conservatively) depending on your weight.

Depending on your alcoholic beverage of choice, you'll need to walk 1 to 2 miles to burn those calories...probably a lot closer to 2.

A slower run will get you 2 miles in 20 minutes. So drinking 3 alcoholic beverages (nevermind any chips, nuts, or other late night munchies) will require you slow run an hour (~6 miles) to negate. If you're only walking, better plan on 1.5 hours to negate.

That's just to offset the damage from last night; that's not to begin digging away at any excess weight anybody is wanting to lose.

A pound of fat is approximately 3,500 stored calories. If one is breaking even on daily calories in = calories out, then how many are prepared to walk ~30 miles to lose 1 pound?

Hence the phrase "you'll never out run a bad diet"
 
There's no real trick to it. Especially when you hit 40. All it truly amounts to is eat less and on top of less more nutritious foods packed with solid nutrients that should keep you satiated longer and move your body more. It is a slow burn. I walk 5plus miles a day and eat less than 1800 calories a day (tracking it in an app helps control your eating too). I've lost 8lbs in about 3 weeks. I need to lose 15 more to hit my goal. Once I get to that (if I ever do lol) I have 10 more to go for my ideal weight.
 
First, determine how many calories a day you should consume in order to lose fat. Then determine your macros. I used this article long ago as a guide: How many calories should I eat? It provides a calorie calculator. Then, start tracking every single thing you put into your mouth. I use MyFitnessPal. I track nearly every day and it really helps keep me in line. Food consumption is the primary thing one needs to get in order to lose weight, not exercise.

I drink beer nearly every day but I track it. If I want to cut weight, which I am doing now, I lower my carb intake. I keep the protein intake the same, around 1 gram per pound of lean body mass.

I highly recommend you do this prior to jumping into a rigorous exercise routine, or joining a gym. I speaking from years of experience. I'm 50, 6'4" 210. I played OL in college and once weighed 315.

And...I love food :)
 
Croot_Overlord said:
I could seriously afford to drop some weight but I’ve always struggled getting diet under control.

I’m 6’ 260 but I’ve done CrossFit in my garage about 4 days a week on average over the last year. Never had a prob getting the exercise, just controlling the diet. Livin that bloatmax life
Click to expand...
Permanent bulk
 

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