Trying to lose 80lbs this year.

[Metalhead]

The times I spent binge drinking beer and eating potato chips every weekend have gotten to my waistline in a massive way. I have to give myself the love and discipline I deserve, and I have to treat my body with some more respect than that. It's OK for me to feel like I am starving once in a while, I have enough calories to burn in my belly that I can skip a meal here and there.

I gave up alcohol and potato chips recently. I also decided to cut fast food down to once every other week, and not eat an obscene amount of it when I go that route. I am mainly changing my eating habits to be low-carb, high protein, lots of raw veggies, some healthy fats, keeping myself at 2,000 calories a day. I also am drinking mainly water, plain tea, or black coffee. If I feel an itch for carbonation, I buy a bottle of Perrier.

It has been three weeks since I started this effort. The first couple of weeks were torturous. It is getting easier for me now, though. I used to make soft tacos all the time, and I replaced that by ditching the tortillas and the refried beans, and making simple low-carb taco salads instead. I already lost several pounds so far this month, without any significant increase in my physical activity. I started this year at 290lbs. If I can get down to 210 (a good weight for my height, I am 6'3"), I will be content with that. Already, I am feeling like I have generally more energy than what I used to have. I am sleeping better at night. I am able to feel more focused when I am at my job. I am being more productive than usual.

So, does anybody have any tips on how to keep this thing going and not rest on my laurels after I make more significant progress? I know myself, I would feel entitled to binge on something after making a few more steps, and I do not want to go down that rabbit hole.

 

[Trophonius]

Can you exercise in a gym, or maybe running?

It helped me to lose some weight. It's true what they say: you can outrun a bad diet, but after exercising I felt less inclined to consume junk food, and instead looked for something more healthy.

Having a cheat day is useful for some people: pick a day of the week, and during that day you're allowed to consume all the junk food you want. It causes no major drawback if you're still dieting 6 of 7 days of the week, and it helps people not to feel overwhelmed by diets — if they have a craving, they can always tell to themselves "I'll save it for my cheat day".

 

[Metalhead]

Can you exercise in a gym, or maybe running?

It helped me to lose some weight. It's true what they say: you can outrun a bad diet, but after exercising I felt less inclined to consume junk food, and instead looked for something more healthy.

Having a cheat day is useful for some people: pick a day of the week, and during that day you're allowed to consume all the junk food you want. It causes no major drawback if you're still dieting 6 of 7 days of the week, and it helps people not to feel overwhelmed by diets — if they have a craving, they can always tell to themselves "I'll save it for my cheat day".

I am denying myself cheat days until after I lose quite a bit more weight. I have been overweight ever since the doctors put me on Lithium when I was 11, so I dealt with a lot of bullying over being fat throughout my life. I just decided the time to stop feeling sorry for myself over this is over. If I seriously want a thinner body, I am going to have to put in the effort and not retreat into potato chips and beer when I feel bored or sad.

 

[Mia]

Don't berate yourself too much if something happens and you go off for a day. It happens quite a bit with dieting. Just get back to it the next day. Congratulations on how long you've kept this up.

 

[Thinx]

Wow, respect! A great start. Exercise is a good idea, but I would say not to overdo it too soon, work up to more as you feel the benefits of your new regime, which sounds healthy.

I found swimming very helpful when I last needed to lose several stone, it was enjoyable and not sweaty. I guess I wouldn't swim at this time with covid though. Walking is my main exercise, 2 or 3 hour walks 2 or 3 times a week, shorter on other days.

I use my Fitbit to count calories and you can really see how many calories you have, and the difference exercise makes, although I also think my Fitbit maybe a bit too generous, or else my metabolism is slower than some!

A friend has an exercise bike she is loving, alongside walking, it's something you can do at home, you can get them with screens and challenges on now, I think you can link in with others who are also doing challenges at home.

Another useful thing for me is replacing something I like with a lower calorie alternative, you are already doing some of that, it means you can have something instead of getting sad and pining for crisps or chocolate or whatever. Salads made with apples and grapes and carrots are sweet, and small oranges are a portable snack, or those apple and grape fruit bags.

Low calorie cheese. Much smaller portions of anything that's higher fat. Occasional treats but nothing wild. Big,all you can eat Salads, but not fattening stuff like croutons or creamy dressing, I use soy or orange juice or other low calorie dressings.

I need to lose a few pounds, so I ll be setting limits too!

 

[Metalhead]

Don't berate yourself too much if something happens and you go off for a day. It happens quite a bit with dieting. Just get back to it the next day. Congratulations for how long you've kept this up.

I will admit, I fully intend on breaking my diet for one day on Feb 7, which both my birthday and the Super Bowl fall on the same day. I would most likely fall off the wagon earlier if I did not have a day like that to look forward to.

Wow, respect! A great start. Exercise is a good idea, but I would say not to overdo it too soon, work up to more as you feel the benefits of your new regime, which sounds healthy.

I found swimming very helpful when I last needed to lose several stone, it was enjoyable and not sweaty. I guess I wouldn't swim at this time with covid though. Walking is my main exercise, 2 or 3 hour walks 2 or 3 times a week, shorter on other days.

I use my Fitbit to count calories and you can really see how many calories you have, and the difference exercise makes, although I also think my Fitbit maybe a bit too generous, or else my metabolism is slower than some!

A friend has an exercise bike she is loving, alongside walking, it's something you can do at home, you can get them with screens and challenges on now, I think you can link in with others who are also doing challenges at home.

Another useful thing for me is replacing something I like with a lower calorie alternative, you are already doing some of that, it means you can have something instead of getting sad and pining for crisps or chocolate or whatever. Salads made with apples and grapes and carrots are sweet, and small oranges are a portable snack, or those apple and grape fruit bags.

Low calorie cheese. Much smaller portions of anything that's higher fat. Occasional treats but nothing wild. Big,all you can eat Salads, but not fattening stuff like croutons or creamy dressing, I use soy or orange juice or other low calorie dressings.

I need to lose a few pounds, so I ll be setting limits too!

I am going to make it a point to do an hour of brisk walking every day. The gyms are closed around where I live. I think I will also start playing Dance Dance Revolution again.

 

[Mia]

I will admit, I fully intend on breaking my diet for one day on Feb 7, which both my birthday and the Super Bowl fall on the same day. I would most likely fall off the wagon earlier if I did not have a day like that to look forward to.

No harm in that, what's a diet without some sort of celebration. Especially a birthday

It's seems understood that we are all decendents of hunter gatherers. That our bodies have not changed all much since we wandered the earth looking for food. We were meant to move, not sit, our bodies have not adapted well to our inactive lifestyles.

That's why we've gained weight during times of plenty, and lost it when there was little food, feast and famine. It's what the human body is used to. It's why it's difficult to lose weight by eating less and becoming more active.

 

[puzzlingbill]

I found it very helpful to weigh myself first thing in the morning. It helped me focus on what did I consume in the last 24 hours and what effect did it have on my weight. At first I recorded the daily weights on a calendar, which helped me develop my awareness.

 

[Neonatal RRT]

I have been involved in athletics, in some capacity, most of my life. I have known many of the competing bodybuilders at my gym. I have even cut weight a number of times for my powerlifting competitions.

Sounds like you are on the right track.

Two things that come to mind:
1. If you are autistic, and have some degree of persistent anxiety and stress,...your cortisol is likely elevated. Cortisol is a stress hormone, and in particular, tends to exacerbate your hunger and shunts a lot of energy towards fat production.
2. If you have been one to crave carbohydrates and eat frequently, are a stress eater, etc., then it is also likely that your insulin levels are chronically elevated. You may be prediabetic, perhaps what your doctor would call "metabolic syndrome",...but end result is that you are more likely to have food cravings and binge eating episodes.

What may help:
1. Decrease your chronic anxiety and stress through a combination of weight training, yoga, meditation, etc....whatever you choose,...as well as L-theanine (glutamine/glutamate blocker), chelated magnesium (muscle and blood vessel relaxant), and melatonin (sleep aid).
2. The insulin issue often requires a combination of things. Chromium (decreases insulin), methyl B12 w/folate (energy metabolism) and intermittent fasting. Intermittent fasting,...for someone new to it,...I would recommend a slow, deliberate approach in order to be successful at dropping your insulin and allowing you to actually burn your fat stores. KEY: You will not burn fat unless the insulin levels have dropped below a certain threshold,...so getting your body used to low insulin levels is often the first challenge. Most folks can start with a simple 8 hrs of fasting (you can drink water, unsweetened tea, black coffee, etc...you can use Stevia,...but no other sweeteners, fats, etc that might spike your insulin). Stevia is the only artificial sweetener that does not spike insulin,...all the others tend to be significant insulin spikers,...so read those food labels. You're literally better off eating something natural, like pure cane sugar than consuming those "diet" products with artificial sweeteners. Give the fasting a go for a few days,...bring it up to 10 hrs, 12hrs,...work your way up to 18-20hrs as tolerated. It can take several weeks to months,...relax,...take your time with it. No stress. Many people will shoot for a one-meal-a-day (OMAD) routine. Over time, your body simply gets used to the low insulin and burning fat as a primary source. Sometimes, you might even go into dietary ketosis where your are just burning fat (actually ketones),...it's extremely efficient,...and your head will feel totally clear,...almost euphoric,...a strange and wonderful feeling, like a "high".
3. Once you reach your target weight,...then, you can back off on the length of fasting,...or not,...but over the months you will have trained your body not to actually get hungry and use fats a source of fuel. You may not even like the sensation of carbohydrates and the insulin spike,...your head getting foggy,...feeling sleepy and lethargic,...your autism symptoms and sensory issues being enhanced, etc. You just might feel like NOT eating those sweets and simple carbs ever again because they make you feel awful.

Consistency is key with anything. Stick with it. If you are feeling those cravings,...that's the insulin talking,...that's your body telling you are "insulin resistant". Bump up your fats,...drink a bit more,...stay away from those carbs while you are fighting through this.

 

[Metalhead]

I have been involved in athletics, in some capacity, most of my life. I have known many of the competing bodybuilders at my gym. I have even cut weight a number of times for my powerlifting competitions.

Sounds like you are on the right track.

Two things that come to mind:
1. If you are autistic, and have some degree of persistent anxiety and stress,...your cortisol is likely elevated. Cortisol is a stress hormone, and in particular, tends to exacerbate your hunger and shunts a lot of energy towards fat production.
2. If you have been one to crave carbohydrates and eat frequently, are a stress eater, etc., then it is also likely that your insulin levels are chronically elevated. You may be prediabetic, perhaps what your doctor would call "metabolic syndrome",...but end result is that you are more likely to have food cravings and binge eating episodes.

What may help:
1. Decrease your chronic anxiety and stress through a combination of weight training, yoga, meditation, etc....whatever you choose,...as well as L-theanine (glutamine/glutamate blocker), chelated magnesium (muscle and blood vessel relaxant), and melatonin (sleep aid).
2. The insulin issue often requires a combination of things. Chromium (decreases insulin), methyl B12 w/folate (energy metabolism) and intermittent fasting. Intermittent fasting,...for someone new to it,...I would recommend a slow, deliberate approach in order to be successful at dropping your insulin and allowing you to actually burn your fat stores. KEY: You will not burn fat unless the insulin levels have dropped below a certain threshold,...so getting your body used to low insulin levels is often the first challenge. Most folks can start with a simple 8 hrs of fasting (you can drink water, unsweetened tea, black coffee, etc...you can use Stevia,...but no other sweeteners, fats, etc that might spike your insulin). Stevia is the only artificial sweetener that does not spike insulin,...all the others tend to be significant insulin spikers,...so read those food labels. You're literally better off eating something natural, like pure cane sugar than consuming those "diet" products with artificial sweeteners. Give the fasting a go for a few days,...bring it up to 10 hrs, 12hrs,...work your way up to 18-20hrs as tolerated. It can take several weeks to months,...relax,...take your time with it. No stress. Many people will shoot for a one-meal-a-day (OMAD) routine. Over time, your body simply gets used to the low insulin and burning fat as a primary source. Sometimes, you might even go into dietary ketosis where your are just burning fat (actually ketones),...it's extremely efficient,...and your head will feel totally clear,...almost euphoric,...a strange and wonderful feeling, like a "high".
3. Once you reach your target weight,...then, you can back off on the length of fasting,...or not,...but over the months you will have trained your body not to actually get hungry and use fats a source of fuel. You may not even like the sensation of carbohydrates and the insulin spike,...your head getting foggy,...feeling sleepy and lethargic,...your autism symptoms and sensory issues being enhanced, etc. You just might feel like NOT eating those sweets and simple carbs ever again because they make you feel awful.

Consistency is key with anything. Stick with it. If you are feeling those cravings,...that's the insulin talking,...that's your body telling you are "insulin resistant". Bump up your fats,...drink a bit more,...stay away from those carbs while you are fighting through this.

Thanks for the input. I do have a tendency to binge eat and binge drink, and my anxiety is usually sky high. I think you might be onto something.