Weight Loss Breakfast

[einreb]

Originally Posted by masraum

Sounds pretty good, but if that's ketchup, you may as well be pouring syrup on the eggs.

Swap that out for some decent salsa.

[JavaBrewer]

Originally Posted by IROC

My daily is routine is:

Breakfast: nothing
Lunch: nothing
Dinner: pretty much eat whatever I want (usually a reasonable meal that the wife cooks)

I've been doing this for probably 5 years now. I found that as I've gotten older (I'm rapidly approaching 53), I just don't need to eat as much. I weigh within 5 lbs of what I weighed when I graduated from high school (~215... I'm 6' 3"). Calories in/calories out - it doesn't matter much what you eat - it's how much you eat. You can eat nothing but Twinkies all day long, but as long as you watch the calories, you won't gain any weight - Twinkie diet helps nutrition professor lose 27 pounds - CNN.com.

My understanding is that frequent small 100/150 calorie meals is > health wise for losing weight. Keeps the metabolism running and you don't feel like you're on a diet. Work/life/stress has put a number on me health and weight wise. I refuse to pay a weight loss program like Medifast for their meals though. My primary care Dr. is on it and lost 50 lbs and looks great. He said to avoid exercise when starting off cause it burns calories and makes you hungry. Rather he said to drop the weight you want first and then roll in exercise gradually. I'm looking for some daily snack recipes online to mimic what the packaged meals are and do. Need to drop a solid 30 lbs to feel good again and at 55, with a crap ton of old injuries, that's easier said than done.

[kach22i]

Lots of great suggestions.

I want to mention, that I've read diet alone often results in 2lbs of muscle lost for every 10lbs on the scale.

This is why exercise is so important, it prevents muscle loss.

We lose muscle as we age naturally as our testosterone levels drop, which is why they say it is more important to work out and even lift weights as we age.

I saw a client yesterday that had not seen me since 2012, perhaps at my heaviest. She was complimenting me so much her husband got a little uncomfortable. At least I think that's why he tried to crush my hand as we shook after our meeting.

On the scale I've lost only 25 lbs, but it was six inches off my waist and a lot of muscle mass built up.

[Don Ro]

"Sounds pretty good, but if that's ketchup, you may as well be pouring syrup on the eggs."
.
I'll be darned...never thought of that. Looked at the label - Sugar.
~~~~~~~~~

"Swap that out for some decent salsa."
.
Good idea!!!

~~~~~~~
"Keto"
.
Googled it. Thanks!

https://www.ruled.me/guide-keto-diet/

~~~~~~~~~~
"This is why exercise is so important, it prevents muscle loss."
.
'Been threatening to get back to resistance work...will do!

~~~~~~~~~
Great responses, gents. Inspirational. Best regards!!!
.


~~~~~~~~~~~~~~
Power Blocks ...been sittin' for 4 years.
.

[ForBell]

a 90 lb. Power Block set. nice. that ought to make you well.

[ckelly78z]

I used to eat ice cream, or pie, or a handful of cookies, and milk before bedtime, but I found that I was feeling bloated in the mornings. I try to drink alot of icewater, have started eating more fruit, and stay away from really salty chips, or other salty foods (I tend to retain fluids from my previous CHF, so I really have to watch it).

[wdfifteen]

Originally Posted by masraum

Sounds pretty good, but if that's ketchup, you may as well be pouring syrup on the eggs.

I make my own ketchup from my grandmother's recipe. By mistake one year a long time ago I doubled the amount of spices. It was fantastic! I've been making that way ever since.

Ketchup

3 quarts cooked tomatoes – cooked down to be just a little too watery to be thick as ketchup

3 tablespoons sugar

1 ½ tablespoon dry mustard

1 1/2 teaspoons allspice

1 ½ cup vinegar

2 ½ tablespoons salt

¾ tablespoon black pepper

1/8 teaspoon of cloves

scant 1/8 teaspoon cayenne pepper

Combine all ingredients, simmer until the correct thickness. Process for 20 minutes.

[Don Ro]

"Process for 20 minutes."
~~~~~~~~
What's that mean?
.
Sounds tasty.

[stomachmonkey]

Originally Posted by JavaBrewer

... and at 55, with a crap ton of old injuries, that's easier said than done.

Yeah, I'm only two years behind you.

Used to be a gym rat but decades of abusing my body, skiing, dirtbikes, road cycling, all took a pretty heavy toll.

My primary problem the last 10 years or so is keeping a consistent workout routine.

I can workout for a coupla few months and then something will flare up and I'm out of the cycle.

The injuries are lingering issues.

Some mornings when I struggle to crawl out of bed my wife will ask what hurts, I've been known to answer, "everything but the left eyebrow"

Last couple of months it's been the knees again.

Sucks when you are afraid to sneeze because you don't know what it'll aggravate.

Pretty sure I'll need a hip by 55, it's getting that bad.

On a positive note, I don't regret one thing that lead to my current condition.

Had a blast getting here and don't regret one bit of it, just wish it would have gotten bad a few years later than it has.

[IROC]

Originally Posted by stomachmonkey

Yeah, I'm only two years behind you.

Used to be a gym rat but decades of abusing my body, skiing, dirtbikes, road cycling, all took a pretty heavy toll.

My primary problem the last 10 years or so is keeping a consistent workout routine.

I can workout for a coupla few months and then something will flare up and I'm out of the cycle.

The injuries are lingering issues.

Some mornings when I struggle to crawl out of bed my wife will ask what hurts, I've been known to answer, "everything but the left eyebrow"

Last couple of months it's been the knees again.

Sucks when you are afraid to sneeze because you don't know what it'll aggravate.

Pretty sure I'll need a hip by 55, it's getting that bad.

On a positive note, I don't regret one thing that lead to my current condition.

Had a blast getting here and don't regret one bit of it, just wish it would have gotten bad a few years later than it has.

Man, did I write this post or someone else?!?! Just about every statement above applies to me. I worked out almost continuously from 8th grade until a couple of years ago (played football for years). Now, I can only go a week or two before joint pain in my elbows and shoulders gets bad. I started running about 10 years ago and had to quit about 4 years ago due to arthritis in my knees. My left hip hurts so bad I have a hard time sleeping sometimes.

Other than that, I am in extremely good health. 6' 3", 213 lbs (as of this morning). I have yearly physicals that are pretty extensive (a benefit of working at a national lab) and everything comes back perfect except my LDL which is a little high. I can't complain too much.

[astrochex]

I've been on a routine for the past two weeks of oatmeal with a little brown sugar, cinnamon, fresh berries and one tablespoon of flaxseed. Among other benefits, studies have shown that daily flaxseed may help prevent and treat diabetes. Its the number one source of nutrients associated with prolonged survival in cancer patients. Flaxseed is amazing stuff, https://nutritionfacts.org/topics/flax-seeds/.

[KFC911]

I usually only drink black coffee for breakfast....knocks my appetite down until an early lunch. I only drink water (other than the occasional beer these daze) too...that cut out a lot . I get my exercise the old fashioned way..
having a bunch of land to maintain and play on keeps the weight off too. Though I was a basketball/volleyball junkie as a youngin', bad knees and ankles cut that out years ago....but running a Stihl in 90 degree heat & humidity has a way of keep the weight off....I'm 57...back down to my playing weight of 30 years ago .

[rcecale]

Breakfast - A Few cups of black coffee and 2 bananas
Lunch - Sandwich, chips and a pickle slice
Dinner - Something I've prepared on Sunday and packaged for consumption each night during the week. (Meal prep)

Exercise - 2 to 3 miles of running/walking with my dog, twice a day...7:00am and 7:00pm (I call this my 12-hour workout plan...keeps the metabolism running)

I've lost over 40 Lbs since January.

edit: Oh, almost forgot to mention...I've cut out all alcohol and snacks, also.

Randy

[Don Ro]

"I've lost over 40 Lbs since January."
~~~~~~~~~~~
Almost 6 lbs./month. Impressive!
.
.
What's amazing is how many of us are now suffering body aches/pains.
Was thinking recently how, when I look back, my youth, fitness, strength, endurance, etc., was never a conscious consideration. Took it for granted - in fact, never viewed it as nature's gift. It was my birthright.

In boot camp, 18 yrs. old, I watched my fellow "boots" struggle to climb that 20 ft. rope using their hands, arms, and legs. Some gave up, only to be forced into multiple tries.
I simply grabbed it and walked it with my hands...legs dangling...in a matter of seconds. I was a specimen.
My physicality was the leading edge of who I was. 155 lbs. with a 28" waist.
Now, 40 lbs. heavier, only memories of those early days.

However, one thing that I fall back on is the wisdom that age has brought.
I'm grateful for that. There are those blessed moments these days when I feel wise and kind.
Would be heaven to have both, eh?
.
Edit: Thanks for the link.
.
https://nutritionfacts.org/topics/flax-seeds/

[drcoastline]

Originally Posted by NY65912

At first I thought that I needed to deny myself. The cravings were bad after a few months. Now, I have my beer, cocktail and limit the "bad". But NO denial.

Yep- spot on. Everything in moderation, nothing in excess.

[livi]

Excellent. I will have to try that. Getting really bored with the oatmeal..

[masraum]

Originally Posted by NY65912

At first I thought that I needed to deny myself. The cravings were bad after a few months. Now, I have my beer, cocktail and limit the "bad". But NO denial.

That's key. If you try to go full denial, you're almost certainly setting yourself up to fail because eventually you're likely to say "screw that, I want XXX", and once you do, you'll not go back to the plan to deny yourself. Much better to minimize the really bad stuff, but assume that you will "treat" yourself occasionally.

[Don Ro]

Even Oprah's trainer told her to have a cheeseburger now & then.

[RKDinOKC]

Was cruising along 52 moderate exercise and a managed carb diet, 5-10, 180lbs. Keeping below a borderline diabetic and managing my 92 yo mother's hyperglycemia as well (same diet interestingly). LDL was a little high, but nothing the doctor was concerned, said to just add some oat bran to my diet so we added oatmeal with fruits instead of sugar to make it tasty.

Then after recently having the house re-roofed stepped on a rough but brand new roofing nail. And was wearing boots at the time. Cleaned it and put triple antibiotic on the wound. 3 days later it started smelling bad and turning black. Immediately got in to see doc and he sent my to emergency. It was a penicillin resistant or MRSA infection. They operated immediately to remove the dead flesh from around the wound.

The infectious diseases doc could not find anything that would stop the infection. Was told to get my affairs in order. They were taking my blood and giving my different stuff intravenously every few hours. about 12 days in they informed me I had become a full on diabetic and started giving me insulin shots. That and did another operation removing more flesh and the toe closest to where I had stepped on the nail.

On the 14th day the infection diseases doc came in and talked to me for about 2 hours. He had found something to stop the infection. I was going to live, but my life was going to change as the infection had gotten into my blood and I was always going to have worry about it maybe coming back. And that the antibiotic that stopped the infection was going to mess me up as well.

They did a third surgery on my foot to clean it up and get rid of the last of the dead flesh. All total lost 1/3 of my foot including one toe. And they used this new stuff that works like stem cells to regrow the flesh instead of just scaring over. Said I was the 2nd person in the state they were trying it on. Took 6 months of keeping my foot sterile to grow the flesh back, but it didn't grow back the toe. Said I had to keep it sterile because it would grow any living cells it came into contact with.

The antibiotics they had me on completely killed off all my natural defenses. I had to take an immodium with every dosage of antibiotics. Didn't stop the diarrhea, but at least I could make it to the bathroom. The first thing that happened was I got a horrible thrush infection. Then the MRSA started to come back and they put me on more antibiotics.

After a full year I went to a wound care specialist to do the last of getting the foot straightened out. He ended up removing the knuckle of my little toe to keep me from having to wear special shoes and not worry about pressure sores. So my foot was good to go.

What I had left was the diabetes, no intestinal probiotics, and constant diarrhea. Changed to a endocrinologist for my primary care physician, worked with him and a dietitian. It was not normal. My blood sugar seemed to go up an down on it's own. Could sometime not eat anything and no mater how much insulin it would still shoot up. Other times without any insulin at all and eating a lot and way too much sugar would still get too low. And exercise didn't seem to make much difference. Got a handle on it and keep my blood sugar under 200. small meals and little or no carbs, unless my sugar is getting low and then not much becuase it may take a day to have effect.

Then I started getting what are typically diabetic complications. Neuropathy, but good circulation, blood vessels in my legs would pop and start bleeding sores, and retinopathy which is basically the same thing and the legs sores but in the retina of your eye.

My first clue was from the dermitologist that was treating the sores on my legs. She said the normal steroid therapy used to diabetic legs sores weren't working. Told her about the MRSA and she changed the steroid therapy and it is much better. She said it was damage from the MRSA infection and not diabetes causing the problem. Mentioned that to the doctor treating the retinopathy and he said the treatment is the same. The different was that I had more bleeding than other retinopathy patients and have had operations in my eyes to remove the blood from the vitreous fluid (gel inside the eye).

From that, I am assuming the diabetes and digestive problems are also from damage done by the MRSA infection. Especially since nothing seems to respond like it is supposed to or like other diabetics.


One of the things I have found is that the small meals more often help with the meal related spikes, but you run the risk of your blood sugar dropping too low at night while you are asleep. I would wake in the middle of the night sweaty and very foggy and hardly able to get up and around. Take my blood sugar and it would be around 50. So try to have a snack before you go to bed that is a small amount of fruit and something like a couple of graham crackers. Something that is a low glycemic carb. Low glycemic or good carb generally have more fiber and release the sugar slower.

[kach22i]

I have all my exercise and meals down, the last two hurtles are somewhat daunting.

The evening hours and sleep.................what to do with myself.

If I sit and watch TV in the evenings the desire to keep busy doing something is there, but if I follow that instinct I will either gain weight by snacking, or not be able to get to sleep from working on projects.

For example I wrote/sent out a proposal/contact at 10:00 PM the other night, it took me until midnight to get to sleep - not good.

If I go to the cigar lounge to relax in the evening the nicotine will keep me up, but suppresses appetite. No win there plus costly.

Food sleep, food sleep.................my foes come after dark.

Last night I did pretty well, had a decaf latte, some water and then broke down and ate a large carrot near bedtime.

I can lose a pound a day if I don't snack at night, I'm 1-1/2 lbs lighter this morning.

My evening snacks have been apples, raisins, dried cherries, nuts, peanut butter, yogurt, bananas, fruits of all kinds, turkey pepperoni slices, slices of cheese, popcorn, and just about anything I can stuff into my face.

If I exercise at night, it messes up my sleep patterns, when I was younger I would just be at the gym all evening.

I need to be able to turn my brain and stomach off at the same time and in unison.

EDIT............................................

Originally Posted by RKDinOKC

........... stepped on a rough but brand new roofing nail............

I guess we can all stop our bellyaching about our no nothing problems.

Interesting about the bedtime snack.

Yesterday I was late on one of my meals and had a hot flash of sorts, wondering now if that was a sign of low blood sugar. I eat small meals every 3-4 hours typically but yesterday it was only three meals plus the late night carrot.

The only treatment I have received from a doctor (dentist and chiropractor excluded) in the last 30-40 years has been a tetanus shot. That nail story makes me glad I got one, good for ten years, right? Not sure if that would have made a difference in RKDinOKC's situation.