I'm sick up and fed...

[Big Ed]

I'm in, although I have a head start on you.

After not feeling well for a while, November 1 I was diagnosed with Atrial Fibrillation. I'm 40 years old, which is mighty young to have this problem. Cardiologist gave me a rather lengthy & stern talking to about how my lifestyle was ultimately the root cause of this issue. I've been significantly overweight for the majority of my life, and a pretty heavy drinker at the golf course as well (and I play 4-5 times a week in summer, so this is significant).

So I decided then and there that I was going to change. I'm 6'0" and weighed 270lbs. Ate what I wanted, whenever I wanted -- and was pretty sedentary. Even golf *usually* involved a cart.

I do all the cooking in our house, so that helped the process of change. We live in an area with really no good dining out options, which assists too. I'm not strict on carbs or fat -- just reducing total caloric intake. I don't count the calories so I can't advise on that, but I now rarely eat red meats (save them for a treat every so often) and for that matter, my diet is loaded with fruits and veggies, beans and whole grains. And just fewer/smaller servings. But I don't starve myself - I eat 3 good meals a day.

I now exercise daily. 50-60 minutes of cardio & stretching every day. I'm just starting adding weight training 3-4 days per week, though relatively low weights/high reps. My goal is toning more so than muscle mass.

I basically quit drinking, as it seems to exacerbate the arrhythmia. 3 drinks since diagnosis -- 1 glass wine at Thanksgiving and 2 Red Stripes while on vacation in Jamaica. Surprisingly, I don't really miss the hooch -- although it isn't my intention to quit forever. I also had to quit caffeine -- after the first week of headaches, this wasn't a big deal, despite having been a coffee drinker for years.

10 1/2 weeks since diagnosis, I'm at 235 pounds, down 35. Weight came off faster than I expected at first, but has settled into a couple pounds per week. My clothes don't fit anymore, but I'm holding off buying new as I don't want to buy every size on my way down.

The BMI chart says that 180 is the highest healthy weight for someone 6 feet tall, so I've set that as my long term goal. Although I'm not certain how realistic that is as I have a large frame and very broad shoulders. Hell, the day the first digit of my weight is a "1" will be a day of celebration!

It's amazing how a peek into your own mortality can be motivating.

[IROC]

I'm 6'3" and weigh about 212 right now. I was up around 235 or so. As has been said, the only way to lose weight is to burn more calories than you take in. On the surface this seems to point to either eating less calories or doing more cardio. In reality, neither of these is really the right answer.

If you simply take in less calories, you will lose weight, but you will also lose muscle mass. Muscle burns more calories (even at rest) than other tissue, so when you lose muscle mass, your metabolism effectively slows down. This not only makes is harder to lose weight, but when you finally get down to your target weight, you tend to go back to your old eating habits and with your new, lower metabolism the weight piles back on and next thing you know, you're right back where you started. The whole "yo-yo" phenomenon.

IMHO, the key to losing weight successfully is to eat healthier (almost guaranteeing less calories) and to do a decent amount of weight training in addition to some cardio. The weight training will help maintain muscle mass and will keep your metabolism up. Cardio is good for you, but in and of itself isn't that great for weight loss. Weight training is the key.

While I guarantee that this is a sure fire way to lose weight and keep it off, I can also guarantee it is plain ol' hard work. There is no magic pill out there.

[SLO-BOB]

Originally Posted by trekkor

It's no secret how to lose weight safely.
Moderate exercise, less fat and carbs, no late night snacking and reduce alcohol intake.KT

You said it! There are many ways to do this, but the one essential ingrediant is willpower. Without that, you're lost.

Part of maintaining willpower is suppressing those snacking urges. I keep a big supply of grapefruit around. When I get the urge to snack I grab a grabfruit instead of some potato chips or whatever. Satisfies the urge to eat.

[ChrisBennet]

As someone who has no willpower I might suggest you try mountain biking with some friends. I go a couple of nights a week after work during the summer. What's nice about it, is it doesn't seem like Excercise (we never mention the "E" word).
We're just (40 something) "kids" riding bikes in the woods.
-Chris

[Moneyguy1]

I have lost 30-35 lbs over the past 7 months. Just under 6' and now 168 lbs. Did it by wqtching the calories, getting a bit of exercise (walkies). What did it for me was a "soup diet" and veggies/fruit. Bread/rice/pasta at a minimum, only occasional treat. Don't obsess; when your tummy thinks it's boss, distract yourself. A good evening snack is to warm up a can of chicken or beef broth. Hot, tasty, and satisfying.

[lendaddy]

It has been decided and it is on. My mind is made up and the game is a foot.

I figure a better self image will only help me with everything else going on and in the past my weight loss regimines have given me much increased energy which I could use.

[Tobra]

Do the bike, pass on the treadmill, your knees will thank you later

Do some light weight training, combined with something like the bike. Try to exercise in the morning as it will raise your metabolism for a while after. This is good in the AM, not so much in the PM, especially if you have any trouble sleeping. As mentioned, you tend to lose bone density and lean muscle mass as you age(especially if you happen to be a chick), lifting weights addresses both these.

[JeremyD]

I'm up for it - I did this last year and lost 10-15 lbs - (and have since regained) Bleah - I ended up getting the flu - then moving so all my self discipline went in the crapper.

I'm 6'0 and 235 - would like to get down to 190. Already starting to curtail my eating - just started increasing my excercise - I like the weight x 12 to give you a calorie count -- and the 3500 calories = one pound - I'm good with numbers -

Where's Z-man - PPOT world's greatest loser part deaux??

[lendaddy]

My biggest problem is going to be the alcohol. I've developed a nice routine with the Irish Whiskey over the last few months.

[trekkor]

OK...

Glad to have so many of you on board.
Yes, let's make 2008 a year for better health ( why wait any longer? )

I'm at 230.5#'s at the beggining of the day.
I laid off the snacks last night.


KT

[cantdrv55]

OK, I am in. I weigh in at 214 not 220. My goal is 180 by August 1. There are 29 weeks until then so that's just a little more than a pound a week. Doable!

My plan is to ride my bike even more, lift weights at high reps and quit eating McDonalds, BK, Baskin Robbins and pork rinds. More veggies, lean meats and the occasional non-fat ice cream (yuk).

Should we create a spreadsheet with beginning weight and weekly weigh ins until Aug 1? This should be a sticky.

[nostatic]

I'll join in but not to lose weight. Rather to just move the existing weight around a bit. Part of the solution will be commuting to work by bicycle at least once a week. And some more serious riding on the weekend. Crunches and pushups during the week.

Softball season starts again on Wed. Need to get another step of my old range back.

[trekkor]

OK, good!

Do it Chris!


KT

[juanbenae]

did you get a good deal on tha camel?

T$

[96740]

My wife and I started the Atkins diet last year. The key was that we both did it at the same time.

We had done the low fat, lots of exercise, Bla bla bla. But the time was just not there. To our surprise, this thing worked, well and fast. I lost 35lbs in less than 3 months! Just eating Bacon, eggs, steaks,fish, chicken... you name it. And all the VODKA we can drink...Well you know what I mean. AND MY CHOLESTEROL AND BLOOD PRESSURE ARE GREAT. Go figure.

We are still on the diet and it is working out great.

PS: Yes Atkins died, but it was not related to his diet philosophy.

[nostatic]

Originally Posted by cantdrv55

My plan is to ride my bike even more, lift weights at high reps and quit eating McDonalds, BK, Baskin Robbins and pork rinds. More veggies, lean meats and the occasional non-fat ice cream (yuk).

I gave up most fast food about a year ago and have felt a lot better. I never eat at McDs anymore except for breakfast on track days. Limited to the occasional chili cheese fries at Tommys.

I also drink a smoothie every day, recipe from my accupuncturist:

organic soy milk (a cup or three)
organic low fat yogurt (three tablespoons)
protein powder (one scoop)
fiber (one scoop)
black sesame seeds (one tablespoon)
one celery stalk
one apple (no core)
one banana
frozen fruit (my addition: usually blueberries or mixed berries from TJ's).
water (usually about a cup depending)

That makes like two good sized glasses. It tastes great and is incredibly healthy.

[trekkor]

Originally Posted by k911sc

did you get a good deal on tha camel?

T$

I did...



KT

[trekkor]

The smoothie recipe sounds very healthy.

Thanks



KT

[cantdrv55]

I'm going to buy a blender and make that smoothie as well. Thanks for the recipe!

[Jim Bremner]

41, 6'01, 202 #

when I was ridding bicycles @ 32 I was 170

when I was swimming @ 18 I was 150! and eating 9-1.200 calores a day.

last year I was 185, I had a bad m/c wreck, crushed t-10 to 1/2 of it's height.

I need to get back on a bicycle