Time for me to lose a third of my body weight!

[Metalhead]

If I can lose 100lbs, I would be at a decent weight for a guy my height.

Shame most of that excess weight is right in my belly, in the visceral fat surrounding my organs, the most unhealthy way for my body to be storing that fat.

I am going to start by giving up all liquid calories.

I am going to continue by drinking at least 12 glasses of water a day.

I will keep myself around 2,200 calories a day and stop eating out as often as I have been doing.

I will do an hour of cardio twice a day starting today.

I am tired of the shaming I keep getting from my family regarding my weight. I know if I lost this weight they would only find something else to shame me over, but I do want to live longer and healthier.

 

[AGXStarseed]

Wishing you all the best, as I'm doing something similar now.

 

[Raggamuffin]

Good luck on your journey.

I tried gaining weight from the gym. But it seems like I went too heavy too quickly, and now I have "lifters elbow" for the past 3 weeks, and it's not improving. So there's a multitude of exercises that I must avoid for now.

I must admit I don't have much love for cardio.

Ed

 

[Aspychata]

Great, maybe we can use this thread to report accountability. with your permission first. Today l did pre- Valentines celebration. So tomorrow is my start date for kettlebells.

 

[Masked Man]

Congrats! To be fair, you don't really have to give anything up - you can still eat what you want as long as it's in moderation and maintains a caloric deficit.

Diets tend to fail because people are too extreme and think they have to cut everything out. That leads a lot of people to the restrict/binge cycle. For more people, it's better and easier to maintain if you allow yourself an indulgence from time to time.

Are you using a calorie counter and a food scale? Make sure you weigh out what you're eating. Certain foods are high calorie and easy to overdo it - peanut butter for example. A serving of peanut butter is shockingly small. So it's easy to overdo it on things like peanut butter and nuts.

 

[Jonn]

If I can lose 100lbs, I would be at a decent weight for a guy my height.

Shame most of that excess weight is right in my belly, in the visceral fat surrounding my organs, the most unhealthy way for my body to be storing that fat.

I am going to start by giving up all liquid calories.

I am going to continue by drinking at least 12 glasses of water a day.

I will keep myself around 2,200 calories a day and stop eating out as often as I have been doing.

I will do an hour of cardio twice a day starting today.

I am tired of the shaming I keep getting from my family regarding my weight. I know if I lost this weight they would only find something else to shame me over, but I do want to live longer and healthier.

I don't want to discourage you, but most people who go super-hard this way don't last the distance.
I lost around 66 American pounds years ago, but it took me around 2 years.
Slow and steady usually wins the race.

As you would know, it is a sustainable lifestyle change that needs to be implemented.

The weight is still off.
My diabetes thanks me.

 

[Jonn]

Congrats! To be fair, you don't really have to give anything up - you can still eat what you want as long as it's in moderation and maintains a caloric deficit.

What works for me is the 5x2 diet.
That is particularly good for people with diabetes.
The fasting allows the pancreas/insulin to recover.

I'm into intermittent fasting now, but would like to get back to the 5x2.

Diets tend to fail because people are too extreme and think they have to cut everything out. That leads a lot of people to the restrict/binge cycle. For more people, it's better and easier to maintain if you allow yourself an indulgence from time to time.

Absolutely, on all points.

Are you using a calorie counter and a food scale? Make sure you weigh out what you're eating. Certain foods are high calorie and easy to overdo it - peanut butter for example. A serving of peanut butter is shockingly small. So it's easy to overdo it on things like peanut butter and nuts.

Weaning yourself off sugar is a must.
Sugar substitutes aren't too bad, in my opinion.
No sweeteners at all are better, but we aren't robots, yet.

The belly fat might possibly be due to the alcohol consumption, if done in excess.
"Beer Belly."

 

[Shamar]

If I can lose 100lbs, I would be at a decent weight for a guy my height.

Shame most of that excess weight is right in my belly, in the visceral fat surrounding my organs, the most unhealthy way for my body to be storing that fat.

I am going to start by giving up all liquid calories.

I am going to continue by drinking at least 12 glasses of water a day.

I will keep myself around 2,200 calories a day and stop eating out as often as I have been doing.

I will do an hour of cardio twice a day starting today.

I am tired of the shaming I keep getting from my family regarding my weight. I know if I lost this weight they would only find something else to shame me over, but I do want to live longer and healthier.

You seem to be back to your old, determined self. I knew that was just a depressive episode. Now, can you carry it through? You've talked before about hitting the gym, do it. Looks like a good plan.

 

[Rodafina]

I will do an hour of cardio twice a day starting today.

In the spirit of supporting long term, sustainable change, just wanted to say that even if you got 45 min to 1 hour of cardio each day, you’d be off to a great start. Your motivation is evident and will serve you best if it can last for the long haul.

 

[oregano]

Yes, alcohol is basically processed grains. It's like drinking multiple loaves of the cheapest bread you can think of a day. Just sticking to sobriety will be a great start.

Then you have to be careful not to replace one addiction with another. Refined sugar (candy) is horrible stuff, it acts on the same neuroreceptors in the same way as cocaine. Stay away from it. Also, fast food is full of salt and chemicals and makes you crave refined sugar, then the sugar makes you crave salt. That chemical roller coaster from hell leads directly to Type 2 diabetes.

So, cutting out alcohol, junk food, and sugar will get you maybe 2/3 there. The rest is exercise. Gyms charge too much, but if you live in an area where walking outside is dangerous, either due to crime or poor urban planning (like lack of sidewalks) a gym may be your only exercise option.

 

[Mary Terry]

Yes, alcohol is basically processed grains. It's like drinking multiple loaves of the cheapest bread you can think of a day. Just sticking to sobriety will be a great start.

Then you have to be careful not to replace one addiction with another. Refined sugar (candy) is horrible stuff, it acts on the same neuroreceptors in the same way as cocaine. Stay away from it. Also, fast food is full of salt and chemicals and makes you crave refined sugar, then the sugar makes you crave salt. That chemical roller coaster from hell leads directly to Type 2 diabetes.

So, cutting out alcohol, junk food, and sugar will get you maybe 2/3 there. The rest is exercise. Gyms charge too much, but if you live in an area where walking outside is dangerous, either due to crime or poor urban planning (like lack of sidewalks) a gym may be your only exercise option.

That's my philosophy, too. I walk almost every day and drink black coffee, never drink soft drinks or really care for sugar. An occasional piece of really good dark chocolate is a treat.

 

[Jonn]

Yes, alcohol is basically processed grains. It's like drinking multiple loaves of the cheapest bread you can think of a day. Just sticking to sobriety will be a great start.

Bad for the liver.
"Helpful" in developing diabetes.

Then you have to be careful not to replace one addiction with another. Refined sugar (candy) is horrible stuff, it acts on the same neuroreceptors in the same way as cocaine. Stay away from it.

Sugar = poison.
Should be taken in moderation, if at all.

Also, fast food is full of salt and chemicals and makes you crave refined sugar, then the sugar makes you crave salt. That chemical roller coaster from hell leads directly to Type 2 diabetes.

You know your, err, stuff.
The 5x2 diet, and intermittent fasting helps to mitigate the effect of these processed poisons in your diet, by spreading out the consumption, but of course, it would be better not to have them at all.
But where is the fun (in life) with that?

So, cutting out alcohol, junk food, and sugar will get you maybe 2/3 there. The rest is exercise. Gyms charge too much, but if you live in an area where walking outside is dangerous, either due to crime or poor urban planning (like lack of sidewalks) a gym may be your only exercise option.

But there comes a point where life can simply become a miserable experience.
To combat this, dietitians, often recommend one day a week where you can reward yourself.
Saturday is mine.

 

[Metalhead]

After a few days of healthy and clean eating, I already am noticing a difference in my mood and my energy levels. A sugar crash is not worth giving up this feeling. Neither is grocery store deli fried chicken, which was another one of my go-tos until now.