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I have written over 120 posts on various sites plus 60 here. If you have read any of them, you know I once weighed 345lbs.I  never went on a diet,had surgery,or go to a meeting.I now weigh 201lbs. It took me over 2 years to loose 144lbs give or take. I did
meet with a nutritionist. She gave a weak man like me a road map to use on my weight
loss journey.Now I will share with you things I know  that really work"s taking pounds off.
www".myfitnesspal.com" is where you should start your journey.You took along time  eating foods high in fat,sugar,food that clogs your arteries. Heart attacks kill because the last cheeseburger you ate kept blood from reaching your heart. You are going to take tiny
baby steps on your journey. On television they show fat people trying to loose weight by hard exercise. I have never watched "The biggest loser" all the way to the end. Do they talk about the role food plays in loosing weight?You can work out all day,have a crappy diet and NOT loose weight. I did work out in the gym 4 hours a day when I weighed over 300 lbs.I then would eat two cheeseburgers and drink a large milk shake.
The food you eat is 80%, and exercise is 20% of what is necessary to loose weight.
I want you to practice eating really slow. Give your stomach time to say your full. Drink lots of water. STOP DRINKING ANY KIND OF ORANGE JUICE OR GRAPE JUICE OR APPLE juice. That is sugar water. Turn your container over and look at the amount of sugar your drinking. Eat fruit instead. snack on vegetables. Do not buy energy bars or energy drinks.Look at the sugar.If your running in a marathon,forget what I just said.
Buy eggs and hard boil them.  Eat one a day. Great source of protein. Do not skip meals.
Try to cut your portions of food down. 50% of your plate should have non-starchy vegetables and fruit.Fill the rest with lean protein and a whole grain or starchy vegetable.
I loved cold coffee drinks. I was drinking 1000 calories a day just in those. That was a fast way to loose weight. I have added more strength training to my 3 hours of running.Your metabolism needs to be adjusted sometimes to
 make it burn calories more efficiently.The fastest way you are going to loose weight is to eat less and less meat.I have been a vegetarian for 2 years. Try tofu. I swear you will think your eating meat.
Remember your on a journey,if you have 10 hamburgers one day because your depressed, I get it. Please try to walk next time.I have food lists if you need help.
You are going to smile when people tell you how great you look when you have lost weight. Tell no one your going to do this. No pressure is on you because no one you know even knew you are trying to loose weight.
You are becoming the new you! I think You look great!

 

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Comment Preferences

  •  there is no really good user manual (3+ / 0-)

    for the body we inhabit that explains the chemistry of digestion and utilization of what we shove down our throats.  The closest book I have found is "Sick and Tired? How to Reclaim Your Inner Terrain" by Robert O. Young.  Also, food combining charts are very helpful.  When I follow food combining principals, I lose fat without trying because digestion works at peak efficiency when you don't eat foods together that require different stomach chemistry to digest.

    •  message (4+ / 0-)

      I will read it. Maybe I was writing this piece for the person for whatever reason wants a quick,fast guide to follow in how to loose weight.The manual I gave is the one that helped me loose over100lbs.
      Thanks for the info!
      Mike

      Social activist, nutrition and exercise advice,long distance runner, Writer.

      by Vet63 on Sat Nov 23, 2013 at 11:13:38 AM PST

      [ Parent ]

      •  your title prompted me to give (1+ / 0-)
        Recommended by:
        slowbutsure

        the references.  The reason I like Young's book is that it made me aware of the fact that what we eat can make our bodies hosts for diseases that thrive in the environment created by eating food with no life force, and inflammation is the body's response to toxic food.  Eating in a way that harmonizes with digestive processes solves a lot of issues.  I am not on board with the need for all those supplements he sells, they are not a substitute for real food either.

  •  I'm a 190 lb macoroni & cheese !!! (4+ / 0-)

    Some times you're the pretzel and some times you're the beer

    by Sorta Randle on Sat Nov 23, 2013 at 11:06:12 AM PST

  •  Hats off to you, Vet 63. (5+ / 0-)

    You must feel so much better now and that is its own reward.

    Have you found a good substitute for the cold coffee drinks?  I never got hooked on them but I do like an iced decaf americano from time to time and that has zero calories.  

    It's the Supreme Court, stupid!

    by Radiowalla on Sat Nov 23, 2013 at 11:07:05 AM PST

  •  Its not how much you eat, (5+ / 0-)

    but the density of the calories.  I'm 5'1", weighed 165 lbs in HS.  60 now, & I run around 125-135, depending on activity level.  Lots of low cal veggies, stay away from highly processed foods.  And work out 1-3 x week, especially in winter, when I can't garden.  That's it!

    "The light which puts out our sight is darkness to us." Thoreau

    by NancyWH on Sat Nov 23, 2013 at 11:16:55 AM PST

  •  Congrats to you, Vet63 (5+ / 0-)

    It takes a lot of will power to make changes that can help us feel better...at least, initially.  Usually, feeling better can become our motivation and its own reward, though.  I know this because I had to give up gluten.  Sometimes, I think I'd love a big bowl of pasta or some homemade bread until I remember how terrible it'd make me feel.  Kudos for being an advocate for health.

  •  Most of the best advice is not what foods to eat (4+ / 0-)

    but how to eat them.

    - Using smaller plates that trick your brain into thinking you ate a lot.
    - Eating slowly, chewing thoroughly. Enjoy that food.
    - Hydrating and not mistaking thirst for hunger, which hits the same  pang actually.

    Your plating portions are pretty legit, but again I avoid telling people to eat specific foods and rather just to opt for less processed foods. Eat rustic. Old recipes and meal plans often naturally plate in a good way because of the former necessity of doing so.

    I noticed that you had mentioned juice. I drink juice semi-routinely. But I do so in a small tea cup. I consider it a treat. I prefer them to soda at most times. So with the right attitude on food, you can involve your indulgences as well. So long as you recognize them for what they are.

    •  message (0+ / 0-)

      I agree with your logic. Many people are like me. That means it is almost impossible to stay with a small cup.I am a compulsive person. I will eat the  whole bag.I eat cookies
      sometimes,chocolates,(dark)and lemonade.I just don"t bring home bags. I bring home a cookie.I still say a life style change is needed.
      Mike

      Social activist, nutrition and exercise advice,long distance runner, Writer.

      by Vet63 on Sat Nov 23, 2013 at 03:45:22 PM PST

      [ Parent ]

  •  I agree with almost all of that! (2+ / 0-)
    Recommended by:
    greengemini, Wee Mama

    Only exception is the meat thing -- although I am all for eating less meat (only two meals a week myself and even that will go once my in-laws leave and we can keep eggs in the house again), I think it's probably pretty neutral in terms of losing weight as a sole concern.  But otherwise, yeah.

    The other thing I wanted to mention isn't so much a disagreement as an extension of what you're saying.  I think it's possible that for a person who is already fairly close to a good weight for them (say, within 50 pounds) and who does not significantly overeat to begin with, it's entirely possible that he or she could take all of these steps and still not lose weight, or not any significant weight.  It might only cut off a couple hundred calories a day, for example, and like exercise often does when used alone, prevent any further weight gain but not go farther than that.  Such people, like I did, would probably have to count calories or points, or institute some kind of semi-formal portion control, in order to reduce calories to the point of actually losing.

    Nice diary and congratulations!  I lost 45 pounds, myself, and have kept it off just about six months so far.  No problems whatsoever maintaining, using guidelines quite similar to yours.

    •  message (1+ / 0-)
      Recommended by:
      greengemini

      thanks,NancyK! You raise good points.I was writing for people who had lots of weight to loose.I just think being a vegetarian is a healthy choice. My cholesterol levels are great.I have trouble eating ENOUGH food.
      Thanks for a great message.
      Mike

      Social activist, nutrition and exercise advice,long distance runner, Writer.

      by Vet63 on Sat Nov 23, 2013 at 03:54:59 PM PST

      [ Parent ]

  •  For me it's really all about portion control. (1+ / 0-)
    Recommended by:
    Throw The Bums Out

    Small plates, small bowls, and eating several small meals to space out my calorie intake throughout the day. I count calories but in a generalist fashion, and don't worry if I'm 25 over or 15 under at the end of the day.

    My main problem with a lot of diets are my food issues. None of the broccoli-cabbage family. Lettuce only once every three days. Low nightshades. Very little fruit, due to fructose content. (If I lose onions and garlic, I think I'll die.) The upside of this is that the fibro and IBS dislike most packaged food, so my 100 calories is a piece of cheese and an apple, not anything prepackaged, and I don't find myself lusting for sweets. (Now, bread....Ohhhh, bread....)

    I intend to get a corset and begin corset training, which will help with that if I wear it at mealtimes; one cannot eat huge portions in a corset, and one feels full sooner. (It will also help my back pain by teaching me to sit and stand differently.)

    When you come to find how essential the comfort of a well-kept home is to the bodily strength and good conditions, to a sound mind and spirit, and useful days, you will reverence the good housekeeper as I do above artist or poet, beauty or genius.

    by Alexandra Lynch on Sat Nov 23, 2013 at 03:44:43 PM PST

    •  message (1+ / 0-)
      Recommended by:
      Alexandra Lynch

      I love your message.I love your corset thought! Hey.....maybe we can go into business? Just kidding! How many know what fructose content means?Wait..this is the "Kos" audience. I bet you look great! Can a man wear a corset?Buy Dave"s bread.
      Mike

      Social activist, nutrition and exercise advice,long distance runner, Writer.

      by Vet63 on Sat Nov 23, 2013 at 04:06:04 PM PST

      [ Parent ]

  •  So pleased to hear of your success! n/t (0+ / 0-)

    Waiting for them to decide that the middle class doesn't have enough cents to vote...

    by Old Woman on Sat Nov 23, 2013 at 05:02:31 PM PST

  •  Human bodies sure do vary! (2+ / 0-)
    Recommended by:
    awcomeon, ladybug53

    I'm about 15 lbs above what I should be.  Always have been.  However, absolutely nothing affects that.  

    I can eat pizza, ice cream, and beer like an absolute pig and do virtually nothing or I can hike, bike, and play basketball at the park and eat nothing but veggies, nuts, and lean meats and my weight will only change a couple of pounds at most.  In a way, it's good because I seem to be able to avoid complete obesity without much effort, but it's frustrating because even when I've REALLY worked at it, I've never been able to get down to the weight I'd like.  I just seem to be ridiculously stable at moderately overweight.  

    Political compass: -8.75 / -4.72

    by Mark Mywurtz on Sat Nov 23, 2013 at 06:39:33 PM PST

    •  message (1+ / 0-)
      Recommended by:
      ladybug53

      Remember you should only loose 2 pounds a week. Never
      starve yourself or pig out. Eat 3 meals a day. Do that and see a nutritionist.
      Good luck!
      Mike

      Social activist, nutrition and exercise advice,long distance runner, Writer.

      by Vet63 on Sat Nov 23, 2013 at 09:02:15 PM PST

      [ Parent ]

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