Hi all - I have been reading this forum for a while now and received a lot of really helpful info. I signed up so I could share my weight loss experience and maybe someone out there could find some of it useful. In June of 2017, I weighed roughly 420 pounds and was in size 48 jeans and 4x-5x shirts. My belt was almost as long as I am tall. I decided enough was enough and got busy the only way I knew how, research and education of best practices for proper nutrition and exercise. I then made a list of things that needed to change in the short term that in turn would lead to an ongoing lifestyle change and not just a rapid weight loss diet. I had a full physical including lipid panel and heart stress test, both with mixed, but definitely unhealthy results.
Nutrition.
At my heaviest I was eating anywhere from 3500 - 5000 calories a day of mostly simple carbs and little protein. Lots of pizza, burgers, pasta, deep fried food etc. I also drank too much, didn't get near enough water and never exercised. I committed to get down to 1200 - 1400 calories a day of mostly complex carbs, and protein from supplements, a few eggs a week and some tuna here and there. Completely gone were beef, chicken, pork and anything with enriched flour, almost all dairy products except for non-fat cottage cheese. I replaced milk and cheese with soy/almond based products. I replaced almost all of the meats with plant based substitutes (garden burgers, bacon, cutlets). I did keep fish on the menu for its high protein and low fat properties - this was mainly tuna and occasionally sea bass and halibut (all baked or grilled - never fried). Also gone was all processed empty calorie food. I eat a lot of whole grain rice, beans, whole fruit etc. Any bread, muffins, tortillas are whole grain, same with pasta. Absolutely no soda, either diet or regular. I replaced them with sugar free items such as Powerade and Vita water lemonade. I reduced alcohol down to almost nothing.
Exercise.
Swimming pool, 7:00 am - 8:00 am, Monday, Wednesday, Friday for cardio
Gym: 8:30 am - 9:30 am, Monday - Friday, alternating between upper and lower body.
This has been tough to maintain at times due to the regular reasons, being tired, lack motivation, conflicting plans etc. One way I kept up with it is was actually make it to the car and start driving the 7 miles to the pool/gym. Once I got underway, it made no sense to just turn around and go home. May as well just get it done, even if it is a feeble workout, at least I would do something other than sit around.
Accountability.
For the first year, I kept 3 logs - caloric intake, weight and exercise regimen. Now days I will do spot checks here and there for calories and exercise, but still keep a daily log of my weight - It can be addicting when you see positive results over time. I once watched that show about the 600 pound folks who are trying to get help via surgery, but what was really impressive was what the doctor required of them before considering the procedure. I don't know if I ever would have gotten to that size, but I can safely say I was well on my way to a number that would cause critical health problems. I am very happy that I went the other way - not only did it improve my health drastically but it also contributed to a complete reversal in self esteem.
As of today I have lost just over 200 pounds (basically a whole other person I had to carry around all day). I hope to get to 200 pounds by May which was my playing weight 30 years ago.
That's my story, and it worked for me. I hope everyone out there achieves their goals through whatever plan fits best.
Take care all
B
Nutrition.
At my heaviest I was eating anywhere from 3500 - 5000 calories a day of mostly simple carbs and little protein. Lots of pizza, burgers, pasta, deep fried food etc. I also drank too much, didn't get near enough water and never exercised. I committed to get down to 1200 - 1400 calories a day of mostly complex carbs, and protein from supplements, a few eggs a week and some tuna here and there. Completely gone were beef, chicken, pork and anything with enriched flour, almost all dairy products except for non-fat cottage cheese. I replaced milk and cheese with soy/almond based products. I replaced almost all of the meats with plant based substitutes (garden burgers, bacon, cutlets). I did keep fish on the menu for its high protein and low fat properties - this was mainly tuna and occasionally sea bass and halibut (all baked or grilled - never fried). Also gone was all processed empty calorie food. I eat a lot of whole grain rice, beans, whole fruit etc. Any bread, muffins, tortillas are whole grain, same with pasta. Absolutely no soda, either diet or regular. I replaced them with sugar free items such as Powerade and Vita water lemonade. I reduced alcohol down to almost nothing.
Exercise.
Swimming pool, 7:00 am - 8:00 am, Monday, Wednesday, Friday for cardio
Gym: 8:30 am - 9:30 am, Monday - Friday, alternating between upper and lower body.
This has been tough to maintain at times due to the regular reasons, being tired, lack motivation, conflicting plans etc. One way I kept up with it is was actually make it to the car and start driving the 7 miles to the pool/gym. Once I got underway, it made no sense to just turn around and go home. May as well just get it done, even if it is a feeble workout, at least I would do something other than sit around.
Accountability.
For the first year, I kept 3 logs - caloric intake, weight and exercise regimen. Now days I will do spot checks here and there for calories and exercise, but still keep a daily log of my weight - It can be addicting when you see positive results over time. I once watched that show about the 600 pound folks who are trying to get help via surgery, but what was really impressive was what the doctor required of them before considering the procedure. I don't know if I ever would have gotten to that size, but I can safely say I was well on my way to a number that would cause critical health problems. I am very happy that I went the other way - not only did it improve my health drastically but it also contributed to a complete reversal in self esteem.
As of today I have lost just over 200 pounds (basically a whole other person I had to carry around all day). I hope to get to 200 pounds by May which was my playing weight 30 years ago.
That's my story, and it worked for me. I hope everyone out there achieves their goals through whatever plan fits best.
Take care all
B
