Overweight? How to lose eighty pounds in 6 months.
Ever been so fat you've been compared to a boat? Well I have! I had a friend of mine tell me that I looked like a flotation device that could carry him and 3 others down a river.
Now I had two choices that faced me in this moment:
- Stove my friend's head in. (Yeah, i had some anger issues then.)
- Listen and take it as constructive criticism.
Thankfully, I chose the second path. What he said helped me realize how big I'd gotten. I always say that sometimes a person needs blunt, honest, truth to get up and do the right thing! At this point in my life, I was weighing in at around 290 pounds. Yes, you read that right. 290! Yikes!
From Football to Fatboy!
I've always been a stocky guy.
I wrestled in high school. I was big enough to be in the heavy weight class. I loved playing football as well. To my football buddies, I was known as "The Ox", because of my ability to plow guys down twice my size on the field. I was built but never buoyant!
My weight hovered between the 200 to 210 range. Around the age of 20 was when I'd hit the 290 mark. I was working and in college; I'd stopped making time to go to the gym like I used to. I eventually developed horrible eating habits. Then one day I woke up and THE BLOB was looking back at me in the mirror.
After what my "friend" said to me, I knew that I had to walk the line and break the cycle of abuse I'd put my body through. This was a health issue that needed to be fixed pronto!
If you struggle with being overweight, my heart is to see you get healthy again. I want you to learn from my failures and successes, and feel great about yourself!
Have you ever gained so much weight that you've been depressed?
What caused my weight gain?
- I had a very nonchalant attitude towards my weight. No sense of urgency to lose any.
- TV was a friend who always kept me company.
- Too busy partying. Beer with no movement equals weight gain!
- My priorities were skewed. I wasn't making time to hit the gym or work out.
- Fast food should just be called FAT FOOD.
- I became lazy! And there are heavy consequences to laziness.
Everything you see here revolved around comfort. You've got to get out of your comfort zone and challenge yourself to lose weight.
Let's look at the 4 main steps I took to change things:
Step 1: ATTITUDE.
Your attitude is like the aroma of your heart, if your attitude stinks, it means your heart's not right. And you can't commit to change if your heart's not in it.
- When setbacks happen, don't give up.
- Stop complaining. Walk in the opposite spirit to negativity. Find the things in your life to be thankful for and focus on these.
- Stay joyful even when you don't want to. Happiness is fleeting, it can come and go with your mood. Joy is not dependent on the external stuff going on. Example: Receiving a gift makes me happy. Knowing that God loves me makes me joyful.
A suggestion on how to treat yourself when you hit a goal.
Get yourself a jar and put a dollar into it every time you work out. Once you hit 100 workouts, go and spend the money on yourself for anything you've been wanting. You could wait longer if you want but this will help you keep track of how many times you work out.
Step 2: GOALS
Your goal should be the roadmap of your success.
A person without goals is like a car without gas. Not going to get very far on wishing.
If you try to do this without a goal in mind, you will fail. You'll be frustrated and want to give up that much more, so plan ahead.
A few tips on setting goals:
- Set a goal of how much weight you want to lose in a given time frame.
- Don't set a huge goal right away, make smaller goals to hit on your way to the ultimate goal. Like say, 10 pounds within 2 weeks.
- Treat yourself to something special after you hit each smaller goal.
Step 3: COMMIT.
Take your goals and commit to them.
Have someone keep you accountable to your goals. (I call this a "life coach")
This will be the person you call when you're tempted to give in to your food cravings. You're also giving them permission to tell you when you're screwing up.
Keep them in the loop at least twice a week to let them know how you're doing. Ask them to commit to calling you randomly during the week to check up on your progress.
For this step, Ecclesiastes 4:9 -10 in the bible is a great passage on showing the need for strength from friends. “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!
Step 4: DISCIPLINE.
I initially didn't like the word discipline. It reminded me of punishment. Webster's definition of discipline for this context:
Discipline - training that corrects, molds, or perfects the mental faculties or moral character.
I had to train myself to correct my thinking about my weight and the attitude towards it. This means training mind, body, spirit, everything of myself to make me better. This includes eating right, working out, etc.
Talk is cheap. TAKE ACTION!
Did you know?
- Aspartame, the chemical substitute for sugar in diet drinks, accounts for 75 percent of all cases reported to the FDA (Food and Drug Administration) for serious health problems related to food addiditives.
- Chewing a single bite of food at least 20 times helps to support digestion and prevent Diverticulitis, a common digestive disease.
- According to a Florida Dept. of Health study, 1 cup of whole milk contains as much saturated fat as 5 strips of bacon.
- The belly pudge you hate so much is probably excess waste being stored in your system. Eating a lot of fiber daily will help you to pass that on to your friendly neighborhood sewage system where it belongs.
- Eating at least 3 hours before you go to bed helps your body to digest the food you eat at dinner and not store it as fat overnight,
Most of the things I mention here will not be comfortable overnight. It will be a difficult transition, but your health is worth it. I did all of these things and got used to it within a month or so.
- Get rid of sodas. This includes diet drinks. I used to drink 3 or more sodas a day. They are jam-packed with sugar. Diet drinks contain a sugar substitute called aspartame. Not good.
- If you use milk, use either 1 percent or skim . I used to think skim milk was water with some white food coloring in it. I use it all the time now because it's far less fattening.
- Eat plenty of fiber filled foods like oatmeal. Fiber helps clean your system out.
- If you drink sweet tea, drink it half and half style. This is essentially cutting your sugar intake in half. Pour in half sweet, half unsweet, and stir.
- Cut back on the fried foods. If you want to stop heart disease, you've got to cut back on this. I try to stick to grilled and baked.
- Drink at least 8 glasses of water a day. Your body needs serious hydration to work properly, but more importantly, to burn fat. I have a camelback water bottle that I carry everywhere.
- Cut back on the butter. Do you realize how much you're clogging your arteries with this? Substitute olive oil whenever you can. It's much healthier.
- Cut wayyy back on the cheese . Cheese is a huge reason many people are overweight.
- Stop eating white bread and pastas. Switch to 100% whole grain wheat as much as possible.
- Eat fresh vegetables . Even in my vegetable choices, I'm very picky. For example, Instead of iceberg lettuce, which has little nutritional value, I use spinach leaves for my salads. They're jam-packed with nutrients!
- Eat something small in between meals. If you get hungry, munch on a small amount of peanuts or crackers. It will keep your metabolism burning while helping your cravings.
- Yes, count your calories! Check the nutrition labels and take in less than your daily allotment to see the pounds slide off.
- Cut your portions down to half. Most Americans eat double to triple what they need to for any given meal. This includes getting seconds. Don't Do It.
- Eat a ton of fruit daily! I do this to replace my cravings for candy. If you get canned fruit, don't get heavy syrup. That's loaded with sugar.
- Stop eating out so much . Learn to cook at home. You have more control over what goes in your body.
LET'S SWEAT BABY!
Joining a gym would be a great start, but isn't necessary to get results. Most of these are things I've done to lose weight.
- Buy a weight bench. Nothing fancy, just enough to get a full range of workouts.
- Walk or run as much as possible. This includes to the grocery store or just around the neighborhood.
- Get a friend to work out with. My friend Bryan and I worked out together about 3 days a week.
- Do at least 200 jumping jacks a day. Do this 6 days a week. It burns excess calories.
- Join a local softball league. This one will help keep you active.
- Use your couch to work your abs. There are several ab exercises you can do with your couch.
- Get enough sleep. Some people struggle to lose weight because their body isn't getting enough rest. Shoot for 8 - 9 hours a night.
- Take vitamins. Wal-mart brands aren't the best way to go because they don't always have the best potency. Companies like ADVOCARE are great for this. Don't go into debt over it, but your body needs the extra nutrients.
Guys, if you take this seriously, you will lose the weight.
After doing this for 6 months, I dropped down from 290 to 210!
80 beautiful pounds gone!
In more recent years, I've been as low as 184 pounds. (10 pounds of which was because I caught a parasite in Argentina which put me on my back for a week, but I digress.)
I want to see a healthier, lighter "You".
Thanks for reading!
Kasman will return with another hub soon!