HOW I LOST 20LBS AND COUNTING
Why I decided to lose Weight
First off I am not a fitness expert, but I have tried a lot of diets and even more weight loss scams. None of which really worked, I lost weight but gained it back plus some as soon as the diet was over.
I am a 57 year old male, before I started this diet or call it a life style change I was at 220 lbs. Which would be okay if I was 6 feet and 4 inches tall, but being 5 foot 7 &1/2 inches tall I was, how did they say it, overtly husky. No I was fat. This really hit home when I saw a picture of myself from the side and thought it was by fat brother. Just a little background, I was usually thin and athletic, but over the last several years I noticed I was slowing down, could not move as fast as I use to, and would get winded quickly. I still play softball and over the last two years have pulled hamstrings and even tore one lose from the bone. The topper was my doctors visit, my cholesterol was high, 205 as was my blood pressure, and then I saw the photo of myself. That was it, I decided to start doing something.
Which diet do I Use
The diets that I had tried before and worked were the Atkins diet, Herbalife and the Dan Marino diet. However, this time I decided I was going to make a diet that I liked, was quick (not a lot of cooking and measuring and stuff), and that fit into my busy schedule. Working odd hours I may not always have an oven or microwave around, and the big one, I am a tight wad. I decided to make some small lifestyle changes, whole wheat bread and crackers, reduce sugars, and eating smaller meals 5 to 6 times a day. My biggest problem normally is I am not very hungary during the day and would often forget to eat. Then at night I would be starving, eat a big dinner, snack on sweets, and go to bed.
I decided on the herbalife, its quick and easy and I could do it anywhere. Because I tended to over eat at night, I changed the schedule to a shake in the morning and again at night. The morning one is easy, I am normally not too hungrey at that time and I do my work-outs in the morning and afterwards really do not feel much like eating. My schedule is like this:
Morning- 2 cups of coffee, workout for 45 to 90 min.(depending on the programs for that day) and the morning shake after the workout.
mid-morning snack- 1 tablespoon of jif peanut butter on 10 grain whole wheat bread and two cups of coffee. (I love peanut butter, jif had the lowest sugar as does the whole wheat bread)
Lunch- A large Salad (5 cups), 2 table spoons of thousand island dressing, one cubed chicken breast, 1/4 cup of red beets, 1/4 cup olives, small piece of sourdough bread, and another cup of coffee. (that is my last coffee of the day or I will be up all night)
late snack- You guessed it, another peanut butter sandwich, with 16 oz of water.
dinner- Last shake of the day.
So what do you do if you don't like peanut butter or salads? This is great, I don't know how many calories are in stuff, and I will not carry a book around with me either. So my son found a website called myfitnesspal.com, its free and it helps you track what you eat. Because I usually eat th and same stuff most of the time, I got the serving sizes down. But If I decide to eat out what then? Before going I can check a bunch of different restaurants on the myfitnesspal website and decide what I want to eat. One day we ate out at the olive garden, I love their salads and bread sticks but didn't know what I wanted as the main course. I checked the website, decided on the chicken primavera and before we went I knew how many calories and what type I would be eating so that I could alter my normal schedule so I did not over eat. Now some people I know have what they call a free day. They can eat whatever they want on that day. This will not work for me, if I have a free day it takes another three days to get back to where I was before. For me it is better to go over my intake limits every now and then, but not to go over by too much or too often.
What workout is the best?
What ever work out keeps you active and burning calories for at least 30 min. three times a week. With that said, I have always worked out usually with weights and cardio (running). Just a note I hate running, unless I am chasing a person or any kind of ball. That is where I found a free program from coolrunning its called from couch to 5k in six weeks, just go to the coolrunning site and look for the couch to 5k banner. It really does work, and I greatly disliked every min. of it. I usually work out on my bow flex and alternate it with pull-ups, chin-ups, bar dips, and push ups. But it is hard to get motivated when you work-out by yourself and at least I tend to get lazy and start cheating myself by not working out as hard as I should. I then found several programs from men's fitness called the belly off programs. I started with those about 6 weeks before I started the P90X from beachbody.com. The belly off workouts helped me get too the minimum for the P90X, and some of the movements are almost the same. I was surprised how much leg work was involved which also helps with the running. I am starting with the 5th week of P90X, I still can not keep up with them on everything, but I am improving, losing weight, inches, and gaining strength.
Results so Far
November 24, 2010
Weight- 220 lbs.,
Measurements- neck-17", Belly-42, hips-38
December 26, 2010
Weight-199.2 (even after Christmas)
Measurements- Neck-16&1/4", Belly- 40", Hips- 35&1/2
My shirt collars are loose, my pant size from a 38 to a loose 36, and no saggy butt.
I have a before picture but will post it later after completing my diet and fitness program in Feb. 2011.
After all the reading and research I have done it all boils down to this. In order to lose weight you have to burn more calories than you take in. In order to do that you either have to reduce caloric intake or increase the number of calories you burn, or a combination of the two. Short of surgery or lipo that is the bottom line.
The trick is to find what works for you, incorporate it into your life and view it as something you will do for the rest of your life. It took me years to get as fat as I did, and it will take a while to get to my target weight of 165 lbs. Small changes over a long period of time lead to large changes. I am currently loosing about 2 to 2&1/2 lbs a week, at that rate it will take about 27 weeks or 6 months and 3 weeks. If you screw-up and binge, understand why you did it, then forget about it and get back on track. One of my little tricks is if I want to eat a piece of cake or a whole pizza, its okay, but I have to off-set it with some form of exercise to burn those extra calories. Like I said before, I hate running, and I hate running more than I like pizza or cake, the decission is easy. Oh, and one last thing, you have to eat enough so your body doen't go into starvation mode, drink at least 48 oz of water a day, and get enough sleep.
Good Luck, and do it your way.