Losing weight

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Scott Phillips
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Re: Losing weight

Post by Scott Phillips » Sun Dec 10, 2017 2:43 pm

Scale says 269.2 lbs this morning. Yay! I finally cracked the 270 marker. I was stuck at 271 for two months. I think I will celebrate by finally putting on my new set of Hannabach exclusive MT strings today, and maybe having lunch at Subway. I don’t know about any of you outside the USA, but here Subway is the only place where you can go to get a sandwich piled high with vegetables. I gave up McDonald’s and the like a long time ago. In fact they just tore the old McDonalds down about a mile away from my house. Unfortunately, they are going to rebuild it. But I’ve been doing well with the temptation of fast food for at least two years now.

SteveL123
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Re: Losing weight

Post by SteveL123 » Sun Dec 10, 2017 6:24 pm

Scott, congrats on losing all that weight! Do you like McDonalds and Subway food? They are a rip off price wise and just plain tastes not very good IMO. Stay away from the cold cuts, they are "processed" with some quite unhealthy ingredients.

Scott Phillips
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Re: Losing weight

Post by Scott Phillips » Sun Dec 10, 2017 6:54 pm

SteveL123 wrote:
Sun Dec 10, 2017 6:24 pm
Scott, congrats on losing all that weight! Do you like McDonalds and Subway food? They are a rip off price wise and just plain tastes not very good IMO. Stay away from the cold cuts, they are "processed" with some quite unhealthy ingredients.
Yeah, when I have subway I will either do roast beef or turkey. I do stay away from the cold cuts. Subway is ok. I like lots of spinach and cucumbers. It’s the only fast food that I allow myself these days. I used to really like all sorts of fast food, but I don’t eat hamburgers any more. I have subway with so many veggies that they can hardly get the sandwich folded over to cut it. No mayo, just a little chipotle on it.

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David Gutowski
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Re: Losing weight

Post by David Gutowski » Mon Dec 11, 2017 5:42 am

Laudiesdad69 wrote:
Sun Dec 10, 2017 2:43 pm
Scale says 269.2 lbs this morning. Yay! I finally cracked the 270 marker. I was stuck at 271 for two months. I think I will celebrate by finally putting on my new set of Hannabach exclusive MT strings today, and maybe having lunch at Subway. I don’t know about any of you outside the USA, but here Subway is the only place where you can go to get a sandwich piled high with vegetables. I gave up McDonald’s and the like a long time ago. In fact they just tore the old McDonalds down about a mile away from my house. Unfortunately, they are going to rebuild it. But I’ve been doing well with the temptation of fast food for at least two years now.
How do you like the Hannabach strings? I'm always looking for new strings. Maybe it's just psychological thinking I'll sound better with different strings and sometimes I do.
Have you done any research on simple/complex sugars? There's a protein smoothie blend that's all plant based-no whey protein- called Elevate. it's sugar free and really taste good. Mix in one tablespoon of Maca powder (it's a raw, dried root from the Himilayans-not spelled correctly and too lazy to look it up) with the Elevate & chia seeds and wheat grass and your favorite vegies and it will boost your energy level and does help to stabilize your weight...or even loose weight. You can get both on Amazon. I cut up and individually bag a weeks supply of the veggies ahead of time because it tends to be time consuming.

Best wishes and good luck with your weight goals.
David V. :casque:
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Boadicea
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Re: Losing weight

Post by Boadicea » Mon Dec 11, 2017 7:51 pm

Laudiesdad69 wrote:
Wed Nov 22, 2017 3:33 am

I just decided that if I wanted to be at a healthy weight, it was up to me to modify my behavior as far as eating and exercising. And I have been successful for two years. I just am starting to slow down a little bit... Although I want to meet the goal of 200lbs, I have set smaller attainable goals that I can reach faster.
Way to go! You are so admirable, it is so hard and complex to change our relationship to food.
Cheers, Boadicea

razz
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Re: Losing weight

Post by razz » Tue Dec 12, 2017 2:19 am

Laudiesdad69 wrote:
Sun Dec 10, 2017 4:05 am
None of it involves strength training. It’s basically just walking and riding bicycles. Although I did do some strength training when i first started. I couldn’t afford to keep the gym membership though. I tend to bicycle a lot when the weather is nicer, though. Not just using it for transportation, but spending serious time in the saddle, and going off on adventures.
You might want to try some strength exercises. Altering your body composition towards more muscle mass will help. I found this article that has some ideas for some exercises that don't require you to join a gym.

https://www.nerdfitness.com/blog/streng ... o-i-start/

ChristianK
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Re: Losing weight

Post by ChristianK » Sat Dec 16, 2017 6:04 am

mrdarcy wrote:
Sun Dec 10, 2017 11:59 am
Hi Scott, you have done well so far!

Losing and maintaining weight is a skill to be gained and to exercise. One does not need willpower to get there, one has to have a habit and insight.

The golde rule is: if you take in less calories than you burn, you'll loose weight. Your body simply cannot generate more energy than it receives.

What keeps even people who understand this golden rule from losing weight are not hormones, sugars, genetics, fast food, gut bacteria, their peers or whatever else. It is their minds. People are really good at making up reasons to maintain their overeating habit. Once you understand the positive effects of a lower weight on your quality of life, and once you realize that by just following that golden rule you can be at any weight you want, there will be nothing keeping you back. Do not make your weight a part of your personality. Your body happens to have accumulated a fat surplus, which is literally a great burden akin to a heavy backpack, a burden you *have the power* to relieve yourself of. You have already proven it.

One can eat far below their maintenance and still receive more than enough nutrients to stay healthy and even build muscle. Right now you are at an obese weight and diabetic. The most immediate threat to you health is not malnutrition, it is your habit of overeating.

Instead of trying to exercise more, keep you current exercise level and focus on eating less. It is much more efficient for losing weight. It factually saves money and time.

People are very bad at estimating their food intake. Generally, thin people tend to overestimate, heavier people tend to underestimate. Get a food scale and an app for tracking your intake as precisely as possible. Make empirical observations of the effect of changes to your diet. Take both model and observatiosn into account. If your model ("i do not eat too much") does not match the observation ("I don't loose weight"), your model does not match reality and needs to be adjusted.

Asides from mind-tricks you play on yourself, there is no reason whatsoever to place your goal weight in the overweight range. Go for a BMI of 25 or lower.

Do not be afraid about your weight bouncing back. Right now, what you should be worried about is not loosing weight in the first place. Your goal is to loose weight. Don't let fear distract you from that.

Don't let people tell you have accomplished a near impossibility. You have done something which is clearly possible, and which you just have to keep doing.
Mrdarcy is 100% correct. Weight loss (notice I didn't say nutrition or health) is strictly about calorie deficit. You should start by figuring out your TDEE, daily calories needs to maintain current weight, then try to stay @ 500 calories less than that each day to lose 1lb a week. Without knowing your age I took your height and weight then used age 40 to calculate a TDEE of @ 2600 calories to maintain your weight. If you eat 2100 calories/day you will lose roughly 1lb a week (3500 calories = 1lb).

One of the big factors for success is a food scale as mrdarcy mentioned. I weight ALL my food, including sauces, to get accurate calories then log my food into an app (Myfitnesspal). This may seem like a pain at first be it gets easy and can do quickly once you get the hang of it. This method has helped me go from 215lb & 25% body fat to 160lb & 13% body fat this year, I just turned 51 last month.

Dawnpod
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Re: Losing weight

Post by Dawnpod » Sat Dec 16, 2017 5:56 pm

Dear Scott, well done on your achievements so far, it is no simple thing to do what you have done. There is some great advice posted in response to your original message. You may also find the “diabetes UK” website helpful There is a section devoted to recipes here
https://www.diabetes.org.uk/guide-to-diabetes/recipes
and lots of useful information to help promote a healthy lifestyle.
Best wishes
Dawn

Scott Phillips
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Re: Losing weight

Post by Scott Phillips » Sat Dec 16, 2017 9:30 pm

Wow, so much good info from everyone. Thank you all.

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David Gutowski
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Re: Losing weight

Post by David Gutowski » Mon Dec 18, 2017 6:30 am

Dawnpod wrote:
Sat Dec 16, 2017 5:56 pm
Dear Scott, well done on your achievements so far, it is no simple thing to do what you have done. There is some great advice posted in response to your original message. You may also find the “diabetes UK” website helpful There is a section devoted to recipes here
https://www.diabetes.org.uk/guide-to-diabetes/recipes
and lots of useful information to help promote a healthy lifestyle.
Best wishes
Dawn
Thanks so much for the site...I'm diabetic and this will be good info.
Thanks Again and welcome to the forum.
David V. :casque:
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David Gutowski
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Re: Losing weight

Post by David Gutowski » Wed Dec 27, 2017 5:56 am

David Gutowski wrote:
Mon Dec 11, 2017 5:42 am
Laudiesdad69 wrote:
Sun Dec 10, 2017 2:43 pm
Scale says 269.2 lbs this morning. Yay! I finally cracked the 270 marker. I was stuck at 271 for two months. I think I will celebrate by finally putting on my new set of Hannabach exclusive MT strings today, and maybe having lunch at Subway. I don’t know about any of you outside the USA, but here Subway is the only place where you can go to get a sandwich piled high with vegetables. I gave up McDonald’s and the like a long time ago. In fact they just tore the old McDonalds down about a mile away from my house. Unfortunately, they are going to rebuild it. But I’ve been doing well with the temptation of fast food for at least two years now.
How do you like the Hannabach strings? I'm always looking for new strings. Maybe it's just psychological thinking I'll sound better with different strings and sometimes I do.
Have you done any research on simple/complex sugars? There's a protein smoothie blend that's all plant based-no whey protein- called Elevate. it's sugar free and really taste good. Mix in one tablespoon of Maca powder (it's a raw, dried root from the Himilayans-not spelled correctly and too lazy to look it up) with the Elevate & chia seeds and wheat grass and your favorite vegies and it will boost your energy level and does help to stabilize your weight...or even loose weight. You can get both on Amazon. I cut up and individually bag a weeks supply of the veggies ahead of time because it tends to be time consuming.

Best wishes and good luck with your weight goals.
David V. :casque:
I found a better smoothie mix: called Vega One all-in-one shake (Amazon). It contains maca root so you don't have to add any and no stevia so it won't keep you up all night. I add it to glass of milk, little Munk Fruit, cinn., vanilla and it's really delicious, and is a form of complex sugars...should help with your weight goals.
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Scott Phillips
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Re: Losing weight

Post by Scott Phillips » Thu Dec 28, 2017 2:55 am

David Gutowski wrote:
Wed Dec 27, 2017 5:56 am
David Gutowski wrote:
Mon Dec 11, 2017 5:42 am
Laudiesdad69 wrote:
Sun Dec 10, 2017 2:43 pm
Scale says 269.2 lbs this morning. Yay! I finally cracked the 270 marker. I was stuck at 271 for two months. I think I will celebrate by finally putting on my new set of Hannabach exclusive MT strings today, and maybe having lunch at Subway. I don’t know about any of you outside the USA, but here Subway is the only place where you can go to get a sandwich piled high with vegetables. I gave up McDonald’s and the like a long time ago. In fact they just tore the old McDonalds down about a mile away from my house. Unfortunately, they are going to rebuild it. But I’ve been doing well with the temptation of fast food for at least two years now.
How do you like the Hannabach strings? I'm always looking for new strings. Maybe it's just psychological thinking I'll sound better with different strings and sometimes I do.
Have you done any research on simple/complex sugars? There's a protein smoothie blend that's all plant based-no whey protein- called Elevate. it's sugar free and really taste good. Mix in one tablespoon of Maca powder (it's a raw, dried root from the Himilayans-not spelled correctly and too lazy to look it up) with the Elevate & chia seeds and wheat grass and your favorite vegies and it will boost your energy level and does help to stabilize your weight...or even loose weight. You can get both on Amazon. I cut up and individually bag a weeks supply of the veggies ahead of time because it tends to be time consuming.

Best wishes and good luck with your weight goals.
David V. :casque:
I found a better smoothie mix: called Vega One all-in-one shake (Amazon). It contains maca root so you don't have to add any and no stevia so it won't keep you up all night. I add it to glass of milk, little Munk Fruit, cinn., vanilla and it's really delicious, and is a form of complex sugars...should help with your weight goals.
Hey David, I'm liking the Hannabach Exclusive basses very much. I might try the shake you suggested, but for the most part I like to eat raw vegetables. Especially spinach. If I wasn't on a blood thinner, I would eat it everyday.

Just got off the scale...268.2lb. I am getting there slowly, but surely. I hope the weight loss will continue...I've just got to keep doing what I'm doin.

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David Gutowski
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Re: Losing weight

Post by David Gutowski » Thu Dec 28, 2017 4:32 am

It's just easier to drink your spinach...and it's real easy to just use a good vegie shake...and since it's vegie skip the milk and use water with the mix. I add tiger sauce and some Worchester and sea salt to make it taste good. For me, the shakes make me feel full so I don't snack as much and I do eat a lot of home made beef jerky during the day...it's all about stored carbs and avoiding simple sugars. This might be a little unconventional, but for a month pretend you're a diabetic and eating sugar will kill you. I'm diabetic and don't pretend and don't diet-I just can't/won't eat simple sugars.
All the best and thanks for the note...and thanks for the heads up on the new strings,
I ordered some of the strings and will change them out once I wear out the ones I'm using.
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Scott Phillips
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Re: Losing weight

Post by Scott Phillips » Sat Dec 30, 2017 1:52 am

David Gutowski wrote:
Thu Dec 28, 2017 4:32 am
It's just easier to drink your spinach...and it's real easy to just use a good vegie shake...and since it's vegie skip the milk and use water with the mix. I add tiger sauce and some Worchester and sea salt to make it taste good. For me, the shakes make me feel full so I don't snack as much and I do eat a lot of home made beef jerky during the day...it's all about stored carbs and avoiding simple sugars. This might be a little unconventional, but for a month pretend you're a diabetic and eating sugar will kill you. I'm diabetic and don't pretend and don't diet-I just can't/won't eat simple sugars.
All the best and thanks for the note...and thanks for the heads up on the new strings,
I ordered some of the strings and will change them out once I wear out the ones I'm using.
Hey David, I am diabetic, type II. I am having to eat several times more a day than I would like because of problems with hypoglycemia. I check my blood sugar 6 times a day. My diabetes specialist, is trying to get me to lower my A1C slowly. It is at 7.8, and I am starting to lower it slowly back down to the 6.5 that I was before.

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David Gutowski
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Re: Losing weight

Post by David Gutowski » Sat Dec 30, 2017 5:15 am

Hi dad69...then you know the struggle. I'm still on pills for now...do they have you on insulin? I was exposed to something called Agent Orange when flying in combat in Vietnam. And I'm happy to say I'm at 6.5 A1C. I've been as high as 7.4 mainly because I was experimenting with cutting back on my meds-didn't work-so I'm taking what they prescribe. Never really discussed my diabetic condition, outside the family and feels good for the support and realization that others have it and have to deal with everything that goes along with it.

Have you ever heard of Maca powder? (Amazon) It's a root grown in the Himalayan mountains. And it helps to stabilize your blood sugar-don't know why and they don't advertise that it does. It's dried and ground up...it's also raw. You should try it, you only need a tablespoon a day...mix it in your shakes. I use Healthworks brand. I started using whole milk with my vega-one shakes and know the added sugar from the milk is not a good thing but gives me a lot of energy and taste better and is easier to make. Just mix it with a large glass of milk, add Pure Monk Fruit (Amazon-I should start selling for Amazon I mention it so often) don't need much-very strong, 150 times stronger than sugar-and some vanilla/cinnamon and that's all you need for the day. I also started making my own chocolate candy. I found a decaffeinated cocoa powder called Wondercoco and melted with cacao butter and the Monk Fruit and cin/vanilla and hemp hearts and it's delicious...won't keep you up all night or make you go to the bathroom...I do try to exercise everyday-I swim in a heated pool (had to change the ventilation because I was breathing CM and that was what was keeping me up all night) and walk a lot.

Anyway, it's definitely a struggle to stay in shape and still have a half-way decent life...but I hate to think of the alternative...cause, when your body goes, you have to go with it.
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