Mayo Clinic Connect
I’m trying to figure a way to lose weight
I'm 6'0 275 lbs
Bottom line eat less exercise more.
I lost 88 pounds only 2 more to get to my goal of 140 lbs.
I'm a candy fanatic so it hasn’t been easy but I want to remain at this weight and changing my diet and portions is the best way for me. I believe that whole foods are best and I stopped eating processed foods, frozen except vegetables berries no cans unless it's no salt added (tomatoes and
tomato sauce) and no low/no-calorie items. I went to to a nutritionist and was shocked at the portion sizes they wanted me to eat.
Good luck to you,
Liked by imallears, trellg132
I have lost 35 pounds and kept it off for 8 months. Eat less, watch your portion size, and exercise. When people ask me how I lost the weight I say it’s two words…eat less.
Ok thank im going to start back on that
If you don’t mind using a app to track your calories the “calorie counter-MyNetDiary”is a Useful app. It helps track how much your eating and tips .
Liked by trellg132
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You said the magic words.”Whole foods” and the magic sentence “…stopped eating processed foods”. You’ve come a long way baby!
Good advice here…smaller portions and more exercise. May I suggest that you try to eliminate as much white flour as you can from your diet and read the labels on foods. Avoid juices and eat the fruit instead. You know there are a lot of calories in beer and alcohol if you drink any of those. Don’t deprive yourself because then you will sabotage yourself. Think of all the aisles of junk food in the supermarkets. Head over to the veggie department and chose leaner cuts of meat with an emphasis on chicken and fish.
Calorie counting can be cumbersome for some. Be mindful of what you fuel your body with and think of food as delicious medicine. My favorite way to cook fresh (even frozen) vegetables is to coat them with the oil of your choice , season them and fling them all into a 425 oven because the taste intensifies that way.
Your going to feel so much better…right @jakedduck1 ?
Thank you I will try that because my weight is causing some health issues
Leonard, since 2008 I've been eating a low-fat, whole-food, exclusively plant-based diet. You doubtless recognize the description as vegan. Don't panic. I'm not gonna preach to ya. The other feature of the way I eat is really the lynch-pin for weight-loss and has nothing to do with whether one eats animal protein or not. I'm assuming you know to stay away from processed meats, e.g. wieners, bologna and so on.
So here's the secret. Ditch the cooking oils. Yep, even the haloed olive oil. Oils are pure fat; nothing on the planet or in your fridge is higher fat. I learned to "steam saute" stuff in a bit of water in a non-stick wok. When I threw out the oils I was surprised at how little I missed it.
If you're at all interested in reading more about plant-based, no-oil eating let me know and I'll send some other material I've written on the topic. Don
@trelig132, I've had problems with weight since leaving the military in 1966. I was 6'2" and weighed about 215 lbs. Over the years I blossomed to about 330 lbs before I decided I had to do something. Weight Watchers helped some to give me incentive and I was able to get down to around 250 lbs and decided I could do it on my own. That was in 2002 and after leaving Weight Watchers I went back and forth between 250 and 265 mostly due to unhealthy eating.
In 2016, I was diagnosed with small fiber peripheral neuropathy which I have had for 20+ years but never bothered to get it diagnosed because I only had numbness in the feet and no pain. I also had been struggling with polymyalgia rheumatica (PMR) and this caused me to look into eating healthier. I found a book by Dr. Terry Wahls – The Wahls Protocol, that got me started into changing my eating habits and lifestyle. Still I struggled with the weight but I was able to keep it between 245 and 255. Then I ran across a post by @LeeAase about his health journey. The topic was alternate fasting. Funny that my wife was already doing a time based fasting program 16 hours with no eating then an 8 hour window.
In Feb 2020 I weighed 242. Then I started the alternate fasting with a 24 hour fast and then did a 16/8 fast every other day and found that it really helped with the weight loss in a good way. The past month I've switched to mostly doing a 20 fast with 4 hour eating window and every 3 or 4 days I'll switch to a 16/8 or a 18/6 fast. What made this easy to do was a free app for my phone called Zero that I learned about through Lee's – My Health Journey blog here:
https://social-media-university-global.org/my-health-journey/. He has a wealth of health information and tips in his blog.
Happy to say I'm now at 226 with a goal of 215 which I may change once I reach that weight. Another key for me is to exercise daily which I do mostly on an elliptical exercise bike. Good luck on your weight journey!
Thank you johnbishop I fast on Wednesday I should go into more fasting an see wat happens.
Liked by John, Volunteer Mentor
I keep a note that I periodically read to remind me of my goals. I record things I’ve read or heard that may help me along the way. Processes or sayings or things that resonate with me. I found the following to be helpful to think about how to approach hunger.
This is a way to change unhealthy eating habits by focusing your attention on something else when food cravings start. To use this approach, when you feel a craving coming on, remind yourself that it will last for 20 minutes at most. Then do something — call a friend, read a book, revisit your goals, take a walk — anything that will distract you until the feeling passes.
This approach to behavior change requires that you confront yourself mentally about the negative impact of your behavior. For example: If you're craving cookies, think about the unnecessary calories and fat you'll be consuming — and how tired and sluggish you'll feel afterward. Remind yourself that this isn't what you want to do with your life.
Try changing your behavior gradually, one step at a time. Instead of eliminating evening snacks altogether, start with a rule of no snack one night a week. Increase that to two nights a week. Eventually you might be able to scale back to a snack one evening a week. As you succeed with step-by-step changes, you'll build confidence that will start fueling even more successes.
Liked by John, Volunteer Mentor, imallears
Great post. I especially like your Shaping approach comments. Changing the way you think and approach food is key to a healthy life with less medical complications and it doesn’t happen overnight. People need to know about the foods they are eating and the effect food has on their bodies and this requires a conscious and mindful approach to all things related to food….reading about foods, reading labels, how you shop, any dietary restrictions, how you cook your food, who are you cooking for, when and how often you eat, what exactly are you buying when you food shop etc.
It’s not easy and you can’t be lazy about it especially in our culture where we are bombarded with fast food eateries and an over abundance of convenience and junk foods in our supermarkets. But it gets easier when you start to feel better and start to lose the weight you want. And yes, the less calories you eat and the more you move the faster it goes. You don’t need a special diet to get the weight off fast although I can understand the desire for it to happen.
Even if you do not need to shed any pounds you could still have an unhealthy diet and or lifestyle.
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