Sick of being fat
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13-08-2015, 04:41 AM
RE: Sick of being fat
(12-08-2015 07:00 PM)goodwithoutgod Wrote:  
(11-08-2015 08:00 PM)Octapulse Wrote:  I've always been a pretty big dude, but as of late it's beginning to take its toll on me. It hurts to do anything, especially in my legs and hips. I guess when your weight is orbiting the international numeric value for weed sessions it's bound to have a negative impact.

There was a time before that I was getting back on track. I read this book called Ultrametabolism, followed its prescriptions and lost 80 lbs in 6 months without even exercising. Then I met my wife and started sliding back into old habits. Having children, I want to make sure that I am around for them, but I also want to make sure that I am able to enjoy it. Which is not the case right now. I used to really enjoy hiking and still do, but it gets harder and harder to get out and going like this. I also used to be very active in kung fu, even as a big dude. You may not believe someone over 300 lbs could pull off a hurricane kick, but I used to do it all the time. Not anymore.

I guess I am just looking for moral support from the great peoples of this forum. Perhaps you have overcome something similar and have advice? Thanks for letting me vent, I am heading off to bed, but I look forward to your comments in the morning

Just a couple tips from an ol man who has been in the fitness/health game now for....35 years.

Diets do not work, they seem to work temporarily, but when you stop the diet, and rebound the weight, you will end up less healthy then before you diet. Diet, by most people's definition is a restriction of something, whether it be calories, carbs etc. There are tons of sexy new diets coming out everyday that promise to make you gorgeous in a short time, some have a basis in decent science if done in moderation with the consultation of a doctor, most have a good chance of screwing up your insulin levels, put you into a unhealthy level of ketosis, or screwing up your body in many different and dangerous ways.

SO what to do? Change your lifestyle. The key is a couple of things.

Activity level....increase your activity level, doesnt really matter what it is, and no, I don't suggest going from unfit to crossfit. Find something you like doing, even better find something you can do as a couple or a family. My wife and I go on 5 mile walks 3 times a week. it gives us the chance to talk, and spend time together, while being active. I will often go to the gym for 2 hours, then come home shower, slam a protein shake and then the wife and I will go for a 5 miles walk together...have small children? Bring them, throw them in one of those stroller thingys for walker/runners. The essential thing is to find something you don't hate to do, swim, walk, run, lift weights, hike, marathon sex...whatever....get active and stay active...your life depends on it. Love your family enough to commit.

Change your diet...notice I didnt say stop eating. In fact you need to eat more often, better balanced, and less calories....A common mistake is people get up, have a coffee soaked in foo foo juice and sugar, which is empty calories, call it FAT in a cup, and go to work....eat lunch....and by now they are starving marvin...anything more than about 600-800 calories for a man at one sitting just converts to storage...and it doesnt store as muscle, it stores as fat.....then they have dinner, and then later go to bed, and repeat the process. What they dont realize is they put their body into a fast for about 18 hours...you ate dinner at say 5pm, and eat lunch the next day at 11am....your body in the meantime went into oh shit mode, and it slows down your metabolism...then by lunch you are starved and you slam down the calories....and they go right to your ass. having an appropriate sized meal of actual food with 1/3 protein, 2/3 carbs is fuel, not fat, and when you have about 6 "meals" a day, every time you eat, your metabolism spikes....allow me to explain..

For example. At my work I will put an active healthy male who needs to lose weight safely on a 2000 cal a day plan(this is less then the recommended level of about 2400 calories a day). Remember losing 1lb per week is a good ratio actually, massive weight loss strains your cardio vascular system, there are 3500 calories in one lb, so if you burn 500 calories more a day then you are right now, that is 3500 a week, which is a lb loss a week...

So it goes like this:

0600
Breakfast, biggest meal:600 calories, that doesnt mean a donut and half a starbucks. protein/fruits/carbs/fiber

0830
snack, 150 calories, lotsa ways to get that these days...I prefer a chobani greek yogurt cup and a small handful of nuts.

1130
Lunch, 500 calories, 1/3 protein, 2/3 carbs

1430
snack, 150 calories, lotsa ways to get that these days...I prefer a chobani greek yogurt cup and a small handful of nuts.

1730
dinner, 450 calories, 2/3 protein, 1/3 carbs

1930
snack, 150 calories, all protein ( i use a casein slow digestive protein, it keeps your body out of catabolism, which is muscle breakdown)

This is 2000 calories, your body's metabolic rate will be increased, you will have more energy, and if you do some cardio first thing in the morning that can also increase your metabolic rate for the remainder of the day as well. Remember, starving isnt the solution. Your body will eat with or without you. You dont feed it actual food (protein/carbs) it will breakdown muscle for its nutrients. This is why diets suck...they reduce their calories severely, the body eats its own muscle, and they lose weight, when they rebound, they have less muscle to fat ratio, thus are less healthy then they were pre-diet...and then there is the mental fatigue and depression related to gaining back the weight. Solution? eat less, more often, and get more active....consistently, like for the rest of your life. Not a diet, a lifestyle change. You are in this for the long haul. It isn't like you are trying to fit into your wedding dress in 2 weeks and have to lose 60 lbs.

Do something you like, I hate running, I like lifting, so I lift with enough intensity to get a high caloric burn. You may hate lifting and like running, whatever...play fucking ping pong 4 hours a day, doesnt matter, just do something everyday.

Things to stay away from:

Gravy
any white, creamy sauce
sour cream (100% pure fat)
ranch dressing (100% pure fat)
Mayonaise (100% pure fat)
Fried foods


now that being said, once a week, have a cheat meal....that doesnt mean a 4,000 calorie big boy tub of ice cream, that means get a two piece fried chicken and a biscuit if that is your crack of choice...once a week.....you will find after awhile, just the smell of fast food will make you nauseous.

Have a smart phone? download myfitnesspal, free, and has an awesome and easy way to track your food, and you can scan the barcode and it will calculate your protein/carbs etc, and your daily calories based on your goal, inform you of how you are doing, gives you pretty piecharts etc...you can also type in anything in the search function and it comes right up.

https://www.myfitnesspal.com/

No smart phone? google is your friend, soon you will be surprised how fast you learn portion size and calorie impact of foods.

http://calorielab.com/index.html

anyway, I am not a doctor, and my cooper institute physical fitness specialist certification has expired, so do not take anything i say as .....gospel Rolleyes

If you have any questions let me know...post, PM, email, whateva Smile

Thanks for the tips, I do have that app and have used it in the past. It's great, but I don't understand why it sets the goals for poly and mono unsaturated fats to zero since those are healthy fats the body needs. After adding in yesterday's swimming, I was1000 calories under my goal for the day (they set it at 2600). I snacked on fruits and nuts like raw almonds, drank copious amounts of water and lots of green tea. Time to do it all over again!

(22-08-2015 07:30 PM)Revenant77x Wrote:  It is by will alone I set my brows in motion it is by the conditioner of avocado that the brows acquire volume the skin acquires spots the spots become a warning. It is by will alone I set my brows in motion.
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13-08-2015, 06:37 AM (This post was last modified: 13-08-2015 08:02 AM by Octapulse.)
RE: Sick of being fat
I'm in the middle of hiking a 3 mile loop trail through an old growth nature preserve and ran across this little fella. . .

[Image: 11884740_10207404835578402_6800866152388731096_o.jpg]

(22-08-2015 07:30 PM)Revenant77x Wrote:  It is by will alone I set my brows in motion it is by the conditioner of avocado that the brows acquire volume the skin acquires spots the spots become a warning. It is by will alone I set my brows in motion.
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13-08-2015, 06:41 AM (This post was last modified: 13-08-2015 08:05 AM by Octapulse.)
RE: Sick of being fat
According to the myfitnesspal app, that hike just burned 2,067 calories!

(22-08-2015 07:30 PM)Revenant77x Wrote:  It is by will alone I set my brows in motion it is by the conditioner of avocado that the brows acquire volume the skin acquires spots the spots become a warning. It is by will alone I set my brows in motion.
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13-08-2015, 06:46 AM
RE: Sick of being fat
(13-08-2015 04:41 AM)Octapulse Wrote:  
(12-08-2015 07:00 PM)goodwithoutgod Wrote:  Just a couple tips from an ol man who has been in the fitness/health game now for....35 years.

Diets do not work, they seem to work temporarily, but when you stop the diet, and rebound the weight, you will end up less healthy then before you diet. Diet, by most people's definition is a restriction of something, whether it be calories, carbs etc. There are tons of sexy new diets coming out everyday that promise to make you gorgeous in a short time, some have a basis in decent science if done in moderation with the consultation of a doctor, most have a good chance of screwing up your insulin levels, put you into a unhealthy level of ketosis, or screwing up your body in many different and dangerous ways.

SO what to do? Change your lifestyle. The key is a couple of things.

Activity level....increase your activity level, doesnt really matter what it is, and no, I don't suggest going from unfit to crossfit. Find something you like doing, even better find something you can do as a couple or a family. My wife and I go on 5 mile walks 3 times a week. it gives us the chance to talk, and spend time together, while being active. I will often go to the gym for 2 hours, then come home shower, slam a protein shake and then the wife and I will go for a 5 miles walk together...have small children? Bring them, throw them in one of those stroller thingys for walker/runners. The essential thing is to find something you don't hate to do, swim, walk, run, lift weights, hike, marathon sex...whatever....get active and stay active...your life depends on it. Love your family enough to commit.

Change your diet...notice I didnt say stop eating. In fact you need to eat more often, better balanced, and less calories....A common mistake is people get up, have a coffee soaked in foo foo juice and sugar, which is empty calories, call it FAT in a cup, and go to work....eat lunch....and by now they are starving marvin...anything more than about 600-800 calories for a man at one sitting just converts to storage...and it doesnt store as muscle, it stores as fat.....then they have dinner, and then later go to bed, and repeat the process. What they dont realize is they put their body into a fast for about 18 hours...you ate dinner at say 5pm, and eat lunch the next day at 11am....your body in the meantime went into oh shit mode, and it slows down your metabolism...then by lunch you are starved and you slam down the calories....and they go right to your ass. having an appropriate sized meal of actual food with 1/3 protein, 2/3 carbs is fuel, not fat, and when you have about 6 "meals" a day, every time you eat, your metabolism spikes....allow me to explain..

For example. At my work I will put an active healthy male who needs to lose weight safely on a 2000 cal a day plan(this is less then the recommended level of about 2400 calories a day). Remember losing 1lb per week is a good ratio actually, massive weight loss strains your cardio vascular system, there are 3500 calories in one lb, so if you burn 500 calories more a day then you are right now, that is 3500 a week, which is a lb loss a week...

So it goes like this:

0600
Breakfast, biggest meal:600 calories, that doesnt mean a donut and half a starbucks. protein/fruits/carbs/fiber

0830
snack, 150 calories, lotsa ways to get that these days...I prefer a chobani greek yogurt cup and a small handful of nuts.

1130
Lunch, 500 calories, 1/3 protein, 2/3 carbs

1430
snack, 150 calories, lotsa ways to get that these days...I prefer a chobani greek yogurt cup and a small handful of nuts.

1730
dinner, 450 calories, 2/3 protein, 1/3 carbs

1930
snack, 150 calories, all protein ( i use a casein slow digestive protein, it keeps your body out of catabolism, which is muscle breakdown)

This is 2000 calories, your body's metabolic rate will be increased, you will have more energy, and if you do some cardio first thing in the morning that can also increase your metabolic rate for the remainder of the day as well. Remember, starving isnt the solution. Your body will eat with or without you. You dont feed it actual food (protein/carbs) it will breakdown muscle for its nutrients. This is why diets suck...they reduce their calories severely, the body eats its own muscle, and they lose weight, when they rebound, they have less muscle to fat ratio, thus are less healthy then they were pre-diet...and then there is the mental fatigue and depression related to gaining back the weight. Solution? eat less, more often, and get more active....consistently, like for the rest of your life. Not a diet, a lifestyle change. You are in this for the long haul. It isn't like you are trying to fit into your wedding dress in 2 weeks and have to lose 60 lbs.

Do something you like, I hate running, I like lifting, so I lift with enough intensity to get a high caloric burn. You may hate lifting and like running, whatever...play fucking ping pong 4 hours a day, doesnt matter, just do something everyday.

Things to stay away from:

Gravy
any white, creamy sauce
sour cream (100% pure fat)
ranch dressing (100% pure fat)
Mayonaise (100% pure fat)
Fried foods


now that being said, once a week, have a cheat meal....that doesnt mean a 4,000 calorie big boy tub of ice cream, that means get a two piece fried chicken and a biscuit if that is your crack of choice...once a week.....you will find after awhile, just the smell of fast food will make you nauseous.

Have a smart phone? download myfitnesspal, free, and has an awesome and easy way to track your food, and you can scan the barcode and it will calculate your protein/carbs etc, and your daily calories based on your goal, inform you of how you are doing, gives you pretty piecharts etc...you can also type in anything in the search function and it comes right up.

https://www.myfitnesspal.com/

No smart phone? google is your friend, soon you will be surprised how fast you learn portion size and calorie impact of foods.

http://calorielab.com/index.html

anyway, I am not a doctor, and my cooper institute physical fitness specialist certification has expired, so do not take anything i say as .....gospel Rolleyes

If you have any questions let me know...post, PM, email, whateva Smile

Thanks for the tips, I do have that app and have used it in the past. It's great, but I don't understand why it sets the goals for poly and mono unsaturated fats to zero since those are healthy fats the body needs. After adding in yesterday's swimming, I was1000 calories under my goal for the day (they set it at 2600). I snacked on fruits and nuts like raw almonds, drank copious amounts of water and lots of green tea. Time to do it all over again!

Glad to help. Just remember you are in it for the long haul. Short term dynamic changes can and will kick you in the right direction, but slow and steady wins the race, and is healthier for you overall. Best of luck in achieving your goals.

"Belief is so often the death of reason" - Qyburn, Game of Thrones

"The Christian community continues to exist because the conclusions of the critical study of the Bible are largely withheld from them." -Hans Conzelmann (1915-1989)
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13-08-2015, 07:46 PM
RE: Sick of being fat
If you find something you love to do in terms of exercise, you'll always enjoy it, and always stick with it. Smile
The key with food is trying to look at it as more of a fuel source, than for pleasure or entertainment or to cure boredom, etc.

Best wishes for you!

Be true to yourself. Heart
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14-08-2015, 03:56 AM
RE: Sick of being fat
(13-08-2015 07:46 PM)Deidre32 Wrote:  If you find something you love to do in terms of exercise, you'll always enjoy it, and always stick with it. Smile
The key with food is trying to look at it as more of a fuel source, than for pleasure or entertainment or to cure boredom, etc.

Best wishes for you!

Yes, I do understand that dichotomy and try to put my hunter-gatherer mindset back into place by thinking about food in terms of survival. Junk food is akin to poisonous plants and so is sugar, white flour, hydrogenated oils, HFC's etc. Ultimately it comes down to asking myself "how will this help or hurt my body"

(22-08-2015 07:30 PM)Revenant77x Wrote:  It is by will alone I set my brows in motion it is by the conditioner of avocado that the brows acquire volume the skin acquires spots the spots become a warning. It is by will alone I set my brows in motion.
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15-08-2015, 08:12 AM
RE: Sick of being fat
I recommend taking at look at William Davis’ Wheat Belly Blog. He has been criticized for getting some of his science wrong and I think he made a mistake with his scaremongering about wheat. However, take a look at the before and after photographs and stories from people who have removed wheat and other grains from their meals. What I have seen recently is the alleviation of many health problems with weight loss as icing on the cake. And Davis offers some blunt commentary on our current health care system and that part of the pharmaceutical industry which benefits from decades of elevated sugar and grain consumption.

My overweight, 58 year old brother-in-law died (heart) two years ago. If he had made some changes at 40, I think he would still be with us. If you dump the sugar and processed grain from your pantry, but you are also convinced (after 60 years of government “science”) that saturated animal fat is dangerous to your health, you will have a very difficult time. If you have no problem with butter, cream, whole milk, eggs, nuts, fatty meats and good vegetables, I think you will see some positive changes in a short amount of time.

I would also take a look at Tom Naughton’s Fat Head Blog. He writes good articles about how modern science has gotten things wrong for so many years (that is too polite in my opinion). And put that exercise on the back burner for now.
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15-08-2015, 08:18 AM
RE: Sick of being fat
(15-08-2015 08:12 AM)Walter Wrote:  I recommend taking at look at William Davis’ Wheat Belly Blog. He has been criticized for getting some of his science wrong and I think he made a mistake with his scaremongering about wheat. However, take a look at the before and after photographs and stories from people who have removed wheat and other grains from their meals. What I have seen recently is the alleviation of many health problems with weight loss as icing on the cake. And Davis offers some blunt commentary on our current health care system and that part of the pharmaceutical industry which benefits from decades of elevated sugar and grain consumption.

My overweight, 58 year old brother-in-law died (heart) two years ago. If he had made some changes at 40, I think he would still be with us. If you dump the sugar and processed grain from your pantry, but you are also convinced (after 60 years of government “science”) that saturated animal fat is dangerous to your health, you will have a very difficult time. If you have no problem with butter, cream, whole milk, eggs, nuts, fatty meats and good vegetables, I think you will see some positive changes in a short amount of time.

I would also take a look at Tom Naughton’s Fat Head Blog. He writes good articles about how modern science has gotten things wrong for so many years (that is too polite in my opinion). And put that exercise on the back burner for now.

Good points! I try to eat gluten-free, but I'm not a martyr about it. I feel a lot better when I don't eat it. Some people don't have a sensitivity to it and can handle it, but as with anything, moderation is the key.
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15-08-2015, 09:26 AM
RE: Sick of being fat
I wish I could help, Octa, but I've never had to deal with weight issues. I do know that changing my eating habits to exclude processed foods and sodas was a great thing for me, and exercising has always been enjoyable. Find something you like to do like bicycling and go to town with it.

I would avoid running, even after you've shed a few pounds, because your joints have taken some wear-and-tear already, presumably. Stick with low impact cardio.

Anyway, believe in yourself. You can do this.
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15-08-2015, 04:19 PM
RE: Sick of being fat
Today I hiked to the top of a waterfall

[Image: 10982819_10207421526035653_2456345876977...0dcb6f36b1]

(22-08-2015 07:30 PM)Revenant77x Wrote:  It is by will alone I set my brows in motion it is by the conditioner of avocado that the brows acquire volume the skin acquires spots the spots become a warning. It is by will alone I set my brows in motion.
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